Saturated Fat: How do you get it, how much do you consume?

[noahklop]

I dont think i am getting enough sat. fat. I eat almonds, peanuts, olive oil, natural pb, but all this stuff has like 1 gram sat. fat per serving. Is that enough sat. fat? I get like 7 or 8 grams a day. How do you get yours and how much?

[CF10]

Steak and egg yolks. Occassionally cheese if I work it into my macros. Satfat should be 20-30% of your daily fat intake. So for example I eat 59g of fat, 14 of which is saturated.

[Richie_Awesome]

I like whole eggs(yolk + white) and some cheese for that. But, some here don't like eating cheese.

I'd get about 10% of total calories from saturated fat as a minimum.

I am for at a minimum, 20%-25% of calories from fat, with at least 30% of that from saturated(rest in poly and mono)

[noahklop]

seems so hard to get sat. fat when i get my fats from almonds, peanuts, natural pb, olive oil, egg yolks. Maybe i should start eating cheese since it is mostly sat. fat? I know i probably only get like 6% of my daily cals from sat. fat.

[Mr.Hombre]

red meat baby

[noahklop]

so what like ribeye or what be specific if you could i need to get more. I dont want to empty my pocketbook getting steak.

[nickdow]

Get ground beef. Hell get 80% lean and eat 4 oz and you're set. Get more saturated fat if you don't want your testosterone depleted.

[noahklop]

cool so maybe have just one meal a day that is a little higher in sat. fat such as red meat then a few others with unsaturated? Even when cutting?

[Mr.Hombre]

so what like ribeye or what be specific if you could i need to get more. I dont want to empty my pocketbook getting steak.

there's really nothing to be specific about. The fat in all red meat is mostly saturated. just pick up some steak that fits into your macros

[terracotta]

For red meat I get outside round oven roast, sirloin grilling steak, or extra lean ground beef sirloin. I have some beef recipes here - http://terracotta2.googlepages.com/maindishes

[Mr.Hombre]

cool so maybe have just one meal a day that is a little higher in sat. fat such as red meat then a few others with unsaturated? Even when cutting?

you're making this too hard on yourself. just exchange some of the peanut butter, olive oil, etc. for some animal fat.

[skinnyboipgh]

About 20% of total calories from fat, 30-35% of that is saturated.

[JBM150]

About 20% of total calories from fat, 30-35% of that is saturated.

Oh crap, really? I didn't realize I needed to take in that much. I'm trying to bulk right now so I guess I need to up it then. I normally only take in around 6-8 g a day. In a 3000k diet, I guess I should be getting close to 20g sat fat then

[noahklop]

cool thanks so much for the help this is a huge overlooked aspect of my diet, i used to think sat.= avoid at all costs but now i know i need some, thanks again for the help.

[grapemaster]

coconut oil (high lauric acid)
chocolate (high stearic acid)
trace amounts in other foods.
your body will make palmitic acid on its own from excess carb conversion in the liver so you don't really need to get any in
I don't eat much cow meat b/c of the high purine content.

[bodybuilder45]

monounsaturated fats deliver similar benefits to saturated fats without some of the negative effects that come with saturated fat. you dont need much of it. on the other hand, i cant say no to a big, juicy sirloin steak, mmmmmmmmmm. grapemaster had a good post with the fatty acid componets of coconut and and chocolate. however, the purine content of cow meat will never stop me from my steak. even if i do have high uric acid levels, i would still eat it after developing gout

[grapemaster]

monounsaturated fats deliver similar benefits to saturated fats without some of the negative effects that come with saturated fat. you dont need much of it. on the other hand, i cant say no to a big, juicy sirloin steak, mmmmmmmmmm. grapemaster had a good post with the fatty acid componets of coconut and and chocolate. however, the purine content of cow meat will never stop me from my steak. even if i do have high uric acid levels, i would still eat it after developing gout

yeah same here I wouldn't turn one down, or avoid ordering it at a restaurant just not something I can eat everyday as part of staple diet.

[Oddball8945]

as of late ive been getting just about all my saturated fats from mostly dark 88% and higher dark chocolate bars then cheese and then eggs. i take in about 2k calories and around 60g fat a day aswell