Healthy fats from where?

[jigga365]

How much almonds,fish oil caps, avocado, and plain salmon can you eat to get your daily fats? I'm at 66 grams a day and that includes all thee above foods except the salmon daily. I'm getting 210g protein, 141g carbs and 66g fats for a total of 2000calories. I'm 5'9 165lbs btw.

[PWOGasMan]

You can eat as much as you want (except maybe the fish oil...).

I don't really understand your question.

Are you looking for more foods to hit your fat intake?

[VincentiT]

How much almonds,fish oil caps, avocado, and plain salmon can you eat to get your daily fats? I'm at 66 grams a day and that includes all thee above foods except the salmon daily. I'm getting 210g protein, 141g carbs and 66g fats for a total of 2000calories. I'm 5'9 165lbs btw.

..you can eat as much as you want if it fits in your macros.. I'd lower your protein and distribute the calories to fats and carbs. 1 g of protein per pound of bodyweight is sufficient.

[Beech27]

Keep in mind, despite the bad rap it gets, saturated fat is not "bad" fat. It's also worth noting that foods like beef and milk that are considered to be high in SUFA's have the "good" fats too. You don't have to isolate certain foods as your only allowed sources of fat.

[MikeBlitz]

Edit:

Wait, what? Ice cream and peanut butter both have a good amount of saturated fat.

What you're looking for in the nutritional label is high amounts of polyunsaturated and monounsaturated fats.


haha, you edited it before I commented. He wants food with healthy fats, not saturated fats.

[PWOGasMan]

Wait, what? Ice cream and peanut butter both have a good amount of saturated fat.

What you're looking for in the nutritional label is high amounts of polyunsaturated and monounsaturated fats.


haha, you edited it before I commented. He wants food with healthy fats, not saturated fats.

Are you saying that my suggestion of PB/Ice Cream had something wrong with it?

Are you saying that there is something wrong with saturated fat, thus making those food items "bad for you"?

The OP is so vague with his post.

[jigga365]

Are you saying that my suggestion of PB/Ice Cream had something wrong with it?

Are you saying that there is something wrong with saturated fat, thus making those food items "bad for you"?

The OP is so vague with his post.

I'm looking to increase my fat intake without eating crap. I indulge in a junk meal or two on the weekends but I try to keep it clean all week. I was looking for healthy alternatives besides what i had listed in my post.

[gekkoboy14]

I'm looking to increase my fat intake without eating crap. I indulge in a junk meal or two on the weekends but I try to keep it clean all week. I was looking for healthy alternatives besides what i had listed in my post.

steak, chicken, pork, butter, coconut butter, almond butter, peanut butter, avacados

[PWOGasMan]

I'm looking to increase my fat intake without eating crap. I indulge in a junk meal or two on the weekends but I try to keep it clean all week. I was looking for healthy alternatives besides what i had listed in my post.

My peanut butter is relatively clean - just keep the lid on it.


You can make ice cream from:

"Ice cream at its simplest is made of milk, sugar, cream, and some flavoring, such as fruit puree or vanilla. An essential ingredient in addition to those is air, without which ice cream would not be the special treat it is. "

Seems clean to me.

[MikeBlitz]

My peanut butter is relatively clean - just keep the lid on it.


You can make ice cream from:

"Ice cream at its simplest is made of milk, sugar, cream, and some flavoring, such as fruit puree or vanilla. An essential ingredient in addition to those is air, without which ice cream would not be the special treat it is. "

Seems clean to me.

Well now that you get into it, your original post was vague. But I agree with you that if you buy healthy, you will be consuming a much healthier meal.

[MikeK46]

All naturally occurring fat is healthy. Beef, pork, fatty fish, eggs, full-fat dairy, nuts & nut butters, avocados...

[PWOGasMan]

Well now that you get into it, your original post was vague. But I agree with you that if you buy healthy, you will be consuming a much healthier meal.

My original post was edited and had nothing wrong with it, so let us move on. I made the same advice in a clearly formatted sentence.

You are not helping the OP by saying PB is "dirty".

[MikeBlitz]

All naturally occurring fat is healthy. Beef, pork, fatty fish, eggs, full-fat dairy, nuts & nut butters, avocados...

Can you elaborate? What about HDL vs. LDL? (may be wrong) I understood from somewhere that the human body makes the amount of saturated fats for hormone production internally.

[MikeK46]

Can you elaborate? What about HDL vs. LDL? (may be wrong) I understood from somewhere that the human body makes the amount of saturated fats for hormone production internally.

The human body doesn't make saturated fat. The human body makes HDL and LDL cholesterol. HDL is beneficial, while Pattern B LDL (the small, dense LDL particles) cholesterol is harmful. So a good cholesterol profile is when you have a high ratio of HDL to LDL.

Saturated fat won't raise Pattern B LDL, and recent studies have shown that it won't increase your risk of cardiovascular disease.

"A meta-analysis of prospective epidemiologic studies [involving 347,747 subjects] showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD."

---Am J Clin Nutr. 2010 Mar;91(3):535-46. Epub 2010 Jan 13.
(see: http://www.ncbi.nlm.nih.gov/pubmed/20071648)

[MikeBlitz]

The human body doesn't make saturated fat. The human body makes HDL and LDL cholesterol. HDL is beneficial, while Pattern B LDL (the small, dense LDL particles) cholesterol is harmful. So a good cholesterol profile is when you have a high ratio of HDL to LDL.

Saturated fat won't raise Pattern B LDL, and recent studies have shown that it won't increase your risk of cardiovascular disease.

"A meta-analysis of prospective epidemiologic studies [involving 347,747 subjects] showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD."

---Am J Clin Nutr. 2010 Mar;91(3):535-46. Epub 2010 Jan 13.
(see: http://www.ncbi.nlm.nih.gov/pubmed/20071648)

Thanks for the information. So this study shows that saturated fats won't increase LDL? because I've always been taught that they do (animal fats). So what you're saying is that ONLY hydrogenated fats cause LDL and CVD/CHD?

[WonderPug]

^ Keep in mind there are two LDL subtypes. One is innocuous at worst and one is linked to disease progression.

[gekkoboy14]

Thanks for the information. So this study shows that saturated fats won't increase LDL? because I've always been taught that they do (animal fats). So what you're saying is that ONLY hydrogenated fats cause LDL and CVD/CHD?

The combination of a high fat+ high carb is what causes concern.

[MikeBlitz]

^ Keep in mind there are two LDL subtypes. One is innocuous at worst and one is linked to disease progression.

So.... Type B Saturated fats = innocuous
Type A saturated fats = Harmful

And both are located in saturated animals fats?

[gekkoboy14]

So.... Type B Saturated fats = innocuous
Type A saturated fats = Harmful

And both are located in saturated animals fats?

Hes talking about LDL, not saturated fat.

[MikeBlitz]

Hes talking about LDL, not saturated fat.

Sorry I wrote that wrong, but I'm talking about saturated fats raising LDL. He said it doesn't... And that's why I'm intrigued...

[PerpetualMotion]

coconut butter

Yes, I love this stuff. I only cook with this and macadamia oil.

Thanks for the information. So this study shows that saturated fats won't increase LDL? because I've always been taught that they do (animal fats). So what you're saying is that ONLY hydrogenated fats cause LDL and CVD/CHD?

Honestly, through my research I've found conflicting information. One study will say something different than another. Different societies live differently but all live quite long with less disease. I think the best message I have ever taken home is to eat whole, unprocessed foods that haven't been messed with (or at least minimally).

Regarding saturated fats, though, The American Journal of Clinical Nutrition had 21 studies published saying that saturated fats aren't all that bad in the last year or two.

I've had great success with John Meadow's Mountain Dog Diet and he advocates balancing all fats in near equal grams and loves his saturated fats. If I remember correctly, increasing saturated fats helped Meadow's blood profile a lot .

In regards to LDL, some point to the horrible omega ratios (high omega 6s and low omega 3s) for cardiovascular problems. Could be true.

[MikeBlitz]

Yes, I love this stuff. I only cook with this and macadamia oil.



Honestly, through my research I've found conflicting information. One study will say something different than another. Different societies live differently but all live quite long with less disease. I think the best message I have ever taken home is to eat whole, unprocessed foods that haven't been messed with (or at least minimally).

Regarding saturated fats, though, The American Journal of Clinical Nutrition had 21 studies published saying that saturated fats aren't all that bad in the last year or two.

I've had great success with John Meadow's Mountain Dog Diet and he advocates balancing all fats in near equal grams and loves his saturated fats. If I remember correctly, increasing saturated fats helped Meadow's blood profile a lot .

In regards to LDL, some point to the horrible omega ratios (high omega 6s and low omega 3s) for cardiovascular problems. Could be true.

Awesome, thanks. Today my life has been changed.

[teretana]

eggs have good fats also

[Dr. Horse]

The human body doesn't make saturated fat.

Yes, it does.

[MikeK46]

Yes, it does.

Really....and how/why would the body manufacture saturated fatty acids?

[Simmo0508]

Avocados, almonds, olive oil, flaxseeds or flaxseed oil, sunflower seeds, fish. All good sources of fat and most of those should be staples in any bodybuilder's nutrition.

[Dr. Horse]

Really....and how/why would the body manufacture saturated fatty acids?

Yes, really. How? Fatty acid synthesis in the liver; for more specifics, consult your biochemistry text. Why? To store energy or as metabolic substrate.

[MikeK46]

Yes, really. How? Fatty acid synthesis in the liver; for more specifics, consult your biochemistry text. Why? To store energy or as metabolic substrate.

I would consult one if I had one.

Is saturated fat synthesis in the liver a response to high carbohydrate intake? Is it substantial or minimal?

Are the triglycerides synthesized in adipose tissue saturated?

[Sideburno]

Nuts
Egg Yolk
Greek Style Yoghurt
Peanut Butter

[synthetic]

we must look at saturated fats by their fatty acid type:

1) palmatic, mystric raise ldl , found higly in animal fat
2) lauric raises hdl and ldl , found highly in coconut oil
3) stearic raises hdl, because the liver converts it to oliec (same as monounsat fat), found in chocolate
4) butric acid, found in butter, acts as an MCT aka fuel. (side note when you throw up, the bad smell if of butric acid)

its important to balanc sufa/pufa/mufa ...

certain cultures, have an imbalance, such as polish people with highest level of heart attacks in europe, eat too much sufa (beef-pork sausages)