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  1. #1
    Registered User zatanoa's Avatar
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    Are there any benefits to eating saturated fat?

    I've only seen negative studies about them, anyone got anything positive or a reason to invlude them in diet?
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    team ketchup AdamWW's Avatar
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    Originally Posted by zatanoa View Post
    I've only seen negative studies about them, anyone got anything positive or a reason to invlude them in diet?
    Well you can’t really eat zero saturated fat....

    But I see zero reason to ever strive to eat more than you currently are.

    There’s no dietary minimum for sat fats
    The power of carbs compels me!
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    Registered User zatanoa's Avatar
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    Originally Posted by AdamWW View Post
    Well you can’t really eat zero saturated fat....

    But I see zero reason to ever strive to eat more than you currently are.

    There’s no dietary minimum for sat fats
    I never said I am eating zero saturated fat

    I am asking are there any benefits to eating them and if so, how much and from what sources?

    The only one with some benefits as far as I know is dark chocolate and I include 20g of 95% dark choc in daily diet
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    team ketchup AdamWW's Avatar
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    Originally Posted by zatanoa View Post
    I never said I am eating zero saturated fat

    I am asking are there any benefits to eating them and if so, how much and from what sources?

    The only one with some benefits as far as I know is dark chocolate and I include 20g of 95% dark choc in daily diet
    Dark chocolate is a food, not a type of fat... it isn’t beneficial due to saturated fat.

    And no, there’s no reason to TRY specifically to eat more saturated fats

    However have them in moderation isn’t harmful especially when you eat a food amount of fiber, veggies, fruits, and get in your essential fats
    The power of carbs compels me!
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    Registered User zatanoa's Avatar
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    Originally Posted by AdamWW View Post
    Dark chocolate is a food, not a type of fat... it isn’t beneficial due to saturated fat.

    And no, there’s no reason to TRY specifically to eat more saturated fats

    However have them in moderation isn’t harmful especially when you eat a food amount of fiber, veggies, fruits, and get in your essential fats
    I know dark chocolate is a food lmao

    I said it's the one source of saturated fats I include in my diet due to it's benefits
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    team ketchup AdamWW's Avatar
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    Originally Posted by zatanoa View Post
    I know dark chocolate is a food lmao

    I said it's the one source of saturated fats I include in my diet due to it's benefits
    And I’m saying that’s impossible because saturated fat exists in almost all Whole Foods in some amounts... whether it’s oats, meat, dairy, bread, even vegetables and fruits have trace amounts.

    So unless you’re just drinking liquid egg whites and getting carbs from pure sugar, it’s not your only source
    The power of carbs compels me!
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    Registered User zatanoa's Avatar
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    Originally Posted by AdamWW View Post
    And I’m saying that’s impossible because saturated fat exists in almost all Whole Foods in some amounts... whether it’s oats, meat, dairy, bread, even vegetables and fruits have trace amounts.

    So unless you’re just drinking liquid egg whites and getting carbs from pure sugar, it’s not your only source
    What is impossible ?
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    team ketchup AdamWW's Avatar
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    Originally Posted by zatanoa View Post
    What is impossible ?
    That the chocolate is your only source of saturated fats.
    The power of carbs compels me!
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  9. #9
    Registered User zatanoa's Avatar
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    Originally Posted by AdamWW View Post
    That the chocolate is your only source of saturated fats.
    Where did I say so?
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    Originally Posted by zatanoa View Post
    I never said I am eating zero saturated fat

    I am asking are there any benefits to eating them and if so, how much and from what sources?

    The only one with some benefits as far as I know is dark chocolate and I include 20g of 95% dark choc in daily diet
    If you want to maximise testosterone levels within the normal range loading up on saturated fat may help a bit.

    Afaik the SFA in dark chocolate is mainly stearic acid, it's less of a problem than palmitic acid.
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    team ketchup AdamWW's Avatar
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    Originally Posted by zatanoa View Post
    Where did I say so?
    The way I read your posts suggested it due to lack of punctuation.
    The power of carbs compels me!
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  12. #12
    Registered User zatanoa's Avatar
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    Originally Posted by Mrpb View Post
    If you want to maximise testosterone levels within the normal range loading up on saturated fat may help a bit.

    Afaik the SFA in dark chocolate is mainly stearic acid, it's less of a problem than palmitic acid.
    Thank you!! Do you have any idea how much would you need saturated fats per day to get the max benefits ?
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    team ketchup AdamWW's Avatar
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    Originally Posted by zatanoa View Post
    Thank you!! Do you have any idea how much would you need saturated fats per day to get the max benefits ?
    Keep in mind, loading saturated fats will also almost always have negative effects on your blood lipids... it’s not a good idea for overall health
    The power of carbs compels me!
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    Originally Posted by AdamWW View Post
    Keep in mind, loading saturated fats will also almost always have negative effects on your blood lipids... it’s not a good idea for overall health
    That's why I am asking if there is a minimum dose required for the benefits

    There are no dietary minimums for carbohydrates either yet here I am eating boatloads of them daily
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    Originally Posted by zatanoa View Post
    Thank you!! Do you have any idea how much would you need saturated fats per day to get the max benefits ?
    Maximising testosterone levels within the normal range will have a negligible effect on hypertrophy, unless you have levels below the normal range.

    If you really want to go down this road (not that I recommend it) first get your lipids and free testosterone levels checked.

    You can also boost testosterone levels a bit by loading up on olive oil and other sources of monounsaturated fats. This is a much better idea for overall health.
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    Yes, the most important benefit of all:
    Flavor.
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    Not all who wonder are last...
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    team ketchup AdamWW's Avatar
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    Originally Posted by zatanoa View Post
    That's why I am asking if there is a minimum dose required for the benefits

    There are no dietary minimums for carbohydrates either yet here I am eating boatloads of them daily
    I know of no minimum... but it is recommended to limit them to 10% of your total calories or less if possible
    The power of carbs compels me!
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    Originally Posted by zatanoa View Post
    I've only seen negative studies about them, anyone got anything positive or a reason to invlude them in diet?
    Including saturated fats in your diet may increase testosterone levels.

    Reference:

    https://www.t-nation.com/diet-fat-loss/saturated-fat
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    team ketchup AdamWW's Avatar
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    Originally Posted by northwestmuscle View Post
    Including saturated fats in your diet may increase testosterone levels.

    Reference:

    https://www.t-nation.com/diet-fat-loss/saturated-fat
    t-nation?

    really?
    The power of carbs compels me!
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    Originally Posted by northwestmuscle View Post
    Including saturated fats in your diet may increase testosterone levels.

    Reference:

    https://www.t-nation.com/diet-fat-loss/saturated-fat
    It's funny, the source he mentions actually found that monounsaturated fats did more for T than saturated fats.

    https://journals.physiology.org/doi/...l.1997.82.1.49
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    Originally Posted by Mrpb View Post
    Maximising testosterone levels within the normal range will have a negligible effect on hypertrophy, unless you have levels below the normal range.
    Anecdotally, I've seen my body go from literally near 0 levels of testosterone to over double a regular man's. There was a surprisingly small difference in gains even between these two extremes (it was mostly a difference in muscle "retention" moreso than gains), and essentially no difference whatsoever between low normal and slightly above the reference range. While I had no huge differences in hypertrophy to speak of, the changes in mood/energy and libido were absolutely night and day. I'm always trying to explain this to people, but they act like I'm out of my mind, and I can't find any top sources for this info. Do you have any links?
    Last edited by Strawng; 10-08-2020 at 01:53 PM.
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    Originally Posted by Strawng View Post
    Anecdotally, I've seen my body go from literally near 0 levels of testosterone to over double a regular man's. There was a surprisingly small difference in gains even between these two extremes (it was mostly a difference in muscle "retention" moreso than gains), and essentially no difference whatsoever between low normal and slightly above the reference range. While I had no huge differences in hypertrophy to speak of, the changes in mood/energy and libido were absolutely night and day. I'm always trying to explain this to people, but they act like I'm out of my mind, and I can't find any top sources for this info. Do you have any links?
    Interesting. No I haven't read that before.
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    Originally Posted by Strawng View Post
    Anecdotally, I've seen my body go from literally near 0 levels of testosterone to over double a regular man's. There was a surprisingly small difference in gains even between these two extremes (it was mostly a difference in muscle "retention" moreso than gains), and essentially no difference whatsoever between low normal and slightly above the reference range. While I had no huge differences in hypertrophy to speak of, the changes in mood/energy and libido were absolutely night and day. I'm always trying to explain this to people, but they act like I'm out of my mind, and I can't find any top sources for this info. Do you have any links?
    Layne talks about this in his "hormone myths" video. Basically, T levels in the normal physiological range (i.e. no exogenous source) don't influence muscle gains a whole lot.

    Perhaps it's the case that if they are reduced below what is typical for you in particular, it's indicative of an underlying health issue. But if your usual levels are low then it's a not a reason that you can't make decent gains. After all women can grow muscle (in proportion to their size) at ratios similar to men - and they have very low T.
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    IMHO if the focus is to naturally increase testosterone level, you better lose body fat. That's the only noticeable factor that can increase hormone level...

    Regarding saturated fat... it was once thought to be just empty calories, but studies finally found benefits of it.... so keep the macro at optimal ratio (around 20-35% of fat to total calories) will be benefit !
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    Saturated fat is more likely to be stored as body fat than polyunsaturated.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4392897/
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