good fat???

[dEgeNeRaTe8211]

Being the inexperienced dietician I am, I'm so confused here reading about "good fat" necessary in a decent diet. The word "fat" suggests something you should always avoid. --to me, at least-- But as I read these posts, I notice recommendations to eat nuts, peanut butter, cottage cheese, and other fattening foods I've stayed away from. I thought having little or no fat in you would be beneficial. After adding up the fat in my typical diet, it all summed up to 20-25 (ocassionally 25-30) grams daily. --with less than 3-5 grams saturated fat-- Now this seems relatively nice, as all cereal boxes recommend less than 60 grams daily. There's all this about a 40-30-30 diet. Although I'm not very sure about what I'm saying here, but I think the 30-30 means an equal amount of protein and fat. So I need an explanation as to how any fat can be "good." I'm so lost.

~dE

 

[Enock]

Well for tons of reasons fats are good. 1st if your on a keto diet there essential (obviously your not)

Second there used to support many bodily functions. Can't list em all gotta go running.

Flax is considered one of the best fats it as it has beta 3 or whater.

Look for the unsaturated fats monounsaturated is the best followed by polyunstaturated these poly and mono lower bad colesterol where as mono raiser good cholesterol as well. Cholesterol is also a precurser to testosterone witch we can't seem to get anough of as bodybuilders.

Based off the reason for 70%fat and 30%protin ketodiets, (i'm on the CKD version) If your body doesn't take in that much fat it doesn't produce the right tyme of enzymes used to break it down. I.e. if your geting alot of your calories from it your body will have to produce the enzymes to break it down (being that your not giving your too many calories in that case your just making it easy to store the fat)

If your body doesn't produce the enzymes or rarely has to it will be reluctant to produce them to burn your own fat which it really does not want to do. This is one reason I believe the keto diets are quite muscle sparing your body can very easly break down fats so why bother tapping into your muscle at this point.

The reason fats were so much avoided int he path and are a mainstay staple and reciple in most peoples mind for getting fat is the fact that they carry 9 calories per gram instead of carbs and proteins 4 cals per gram. Making foods that are very fatty add up calories very very quickly.


One nice part about eating fats is they also tend to make your brain release the hormone that makes you happy after a good meal, not the kind of meal where you get bloated off of pasta and you just feel sick.

some of the things fats do becides test and cholesterol (if its the good fat on the cholesterol front) it helps transport vitamin E, helps skin hair ect.. shit loads of others but those are on the front of my mine.

Another thing I've noticed is
If you eat say 600calories of protein or carbs, you tend to feel full after the meal, however very soon the hunger returns.

If you were to eat 600 calories of fat on the other hand you would probably still feel hungary after the meal, because it wouldn't take up nearly as much room in your stomach and would generally be consumed faster, giving your body less time to react to it. But later your body will start to break it down and the hunger will subside and for a much longer amount of time.

 

[SCHNiKEN]

very informative response..

 

[keiko]

I don't have the links right here, but basically you want to limit your intake of polyunsaturated fats (margarine, corn oil, tropical oils etc.) while getting enough mono-unstaturated
(nut oils, avocado, olice oil) and a small amount of naturally saturated fats--butter, animal fat.

Very high carbs and high bad fat is a bad combo, which will make you fat. But you need fats to protect your heart, your joints, your skin and hair, your nerve pathways, and keep you satisfied (that's why you need to eat 10,000 Snackwells but only one homemade, butter cookie).

I eat Isocaloric, which is 30% of protein, carbs, fats. Seems high in fat, but most of mine come from olive oil and peanut butter. And I'm losing weight, too.

 

[dEgeNeRaTe8211]

So can I get a list of sources of good fat? What does everyone here eat for fat and how much of it do you have?

I've gotten a lot already, but a little lost on some parts:

-fish oils?
-peanut butter...(jif or skippy vs. natural pb?)
-flax oil?
-olive oil...(what do you eat this with?)

But most importantly, I need to know how much I should consume?

Thanx, later.

~dE

 

[keiko]

How much you consume depends on your total cal. intake, what your bodyweight is now, what you want to achieve. It's a proportional thing, not a straight numbers thing.
I eat organic, health food store PB. Just don't get anything with added sweeteners, guar gum etc--no skippy or jif. Just peanuts and salt.

Olive oil is good, fish oils, nut oils, flax seed oil (don't heat this). I saute my chicken breasts in olive oil, I eat olive oil on salads, --do you cook?

 

[TheBoogieMan]

Hey bro just thought I would give some info
1:Cholesterol
White fatty substance that circulates in your blood that is necessary for our bodies to function properly.
Most cholesterol in you body is made by your liver, but cholesterol can also enter your body through the food that you eat.
Sources are foods that come from animals or contain animal fat. For example meat, poultry,dairy products, egg yolks, shellfish.
There are two main types of cholesterol: HDL (high density lipoprotein) and LDL (low density lipoprotein). High levels of HDL cholesterol help lower the risk of heart disease. High levels of LDL cholesterol increase the risk of heart disease.
A high dietary fat intake, especially saturated fat, may raise your blood cholesterol.
2:Triglycerides
Fats that circulate in the bloodstream.
High levels often appear with other well-known risk factors such as obesity and diabetes and may increase the risk of heart disease.
A high sugar and/or alcohol intake as well as a high fat intake may increase your triglyceride levels.

3:Hydrogenated Fats
Fats which have undergone a process used to change liquid fat to a solid form at room temperature. For example, brick margarines and snack foods. This process creates saturated and trans fatty acids that raise your blood cholesterol level.

4:Saturated Fats
Found in animal products like meat, dairy products made from whole milk, egg yolks, shortening, palm and coconut oils.
Usually solid at room temperature.
Saturated fats raise your cholesterol levels.

5olyunsaturated Fats
Usually liquid at room temperature.
Contain essential fatty acids and are found in fish and vegetable oils such as safflower, sunflower, corn and soybean.
Help to lower your total blood cholesterol (including HDL cholesterol).

6:Monounsaturated Fats
Usually liquid at room temperature.
Found primarily in canola oil, olive oil, peanut oil, and some margarines.
May lower your blood LDL cholesterol.

7:Omega-3 Fats
A type of polyunsaturated fat commonly found in fish oils.
Tend to lower blood triglycerides and cholesterol.

8:Trans Fatty Acids
Found in many processed foods that contain partially hydrogenated fats.
Occur naturally in very small quantities in beef and dairy products.
Have been shown to raise blood LDL cholesterol levels

READ! the labels on the foods you guys buy, I can't stress this enough, remember the closer the ingredient is to the start of the list the more there is of that ingredient!

Stay Healthy!
TBM

 

[cockdezl]

"Being the inexperienced dietician I am, I'm so confused here reading about "good fat" necessary in a decent diet. The word "fat" suggests something you should always avoid. --to me, at least-- But as I read these posts, I notice recommendations to eat nuts, peanut butter, cottage cheese, and other fattening foods I've stayed away from. I thought having little or no fat in you would be beneficial. After adding up the fat in my typical diet, it all summed up to 20-25 (ocassionally 25-30) grams daily. --with less than 3-5 grams saturated fat-- Now this seems relatively nice, as all cereal boxes recommend less than 60 grams daily. There's all this about a 40-30-30 diet. Although I'm not very sure about what I'm saying here, but I think the 30-30 means an equal amount of protein and fat. So I need an explanation as to how any fat can be "good." I'm so lost."

If you really are a Dietician, or a student of Dietetics, then you re-affirm my belief in how poorly educated this field is.

Again if you are a Dietician, I do not hold your lack of knowledge against you, it is simply a function of the idiots who teach this field.

 

[TheBoogieMan]

cyberparent.com/nutrition/fatteningfat.htm

This site has alot of answers!

TBM

 

[keiko]

cockdezl--lighten up--she's a 15 year old soccer player looking for info. Jeez....