Are there any benefits to eating saturated fat?

[zatanoa]

I've only seen negative studies about them, anyone got anything positive or a reason to invlude them in diet?

[AdamWW]

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

[zatanoa]

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

[AdamWW]

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

[zatanoa]

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

[AdamWW]

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

[zatanoa]

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 ?

[AdamWW]

What is impossible ?

That the chocolate is your only source of saturated fats.

[zatanoa]

That the chocolate is your only source of saturated fats.

Where did I say so?

[Mrpb]

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.

[AdamWW]

Where did I say so?

The way I read your posts suggested it due to lack of punctuation.

[zatanoa]

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 ?

[AdamWW]

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

[zatanoa]

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

[Mrpb]

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.

[desslok]

Yes, the most important benefit of all:
Flavor.

[AdamWW]

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

[northwestmuscle]

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

[AdamWW]

Including saturated fats in your diet may increase testosterone levels.

Reference:

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

t-nation?

really?

[Mrpb]

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

[Strawng]

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?

[Mrpb]

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.

[SuffolkPunch]

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.

[ExpSaysItAll]

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 !

[Mrpb]

Saturated fat is more likely to be stored as body fat than polyunsaturated.

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