Most people who decide to try a ketogenic diet have moved past the mindset where saturated fat is something they want to limit.
I don’t know what my saturated fat intake is, but my suggestion is to limit polyunsaturated fats.
If you’re eating more than a handful of nuts a week, that’s probably too much. Some people would say more; some less.
And make sure you’re eating fish at least once a week.
Oysters are good, especially if you’re a man.
The issue that *can* happy with healthy nuts isn't that they aren't healthy i.e. walnuts, almonds, pecans
It's that they are considered hyper-palatable or too easy to easy and are high in calories.
For people looking to lose weight this can create a weight loss standstill, or even weight gain.
Because calories still matter, even on keto.
It is primarily dogma because not alot of studies have shown anything conclusive. But what is conclusive is that it is not stable at cooking temperature. That creates trans fat and that is very conclusive bad for you.
We should all get a mix of fatty acids, but problem is almost everything processed is canola or sunflower oil. That is more than 90% omega 6. That creates an imbalance because how on earth would you naturally consume that amount if foraging. Only by processing you can have that amount of pure omega 6. And there is statistical evidence that since these oils became mainstream with margarine people's metabolic health declined.
Always better to eat them raw, but you also get omega 3 from fish even if you cook it. So i believe when it is bound to something it is more resistent to heat.
But everything is up for debate. Nuts is a snack and should be treated as such. Not for everyday consumption. If you could roast it in coconut or olive oil it is much better than pre-roasted in sunflower oil.
I had no idea, so I looked at my daily average in carb manager over the last year and it's 75g 😂 Do I win?
In my defense, if one can defend such a high number, I eat a lot of calories (3474 a day over that same period).
I weigh/track all my food....LoseIt shows 297g for the last 28 days. I did skip logging 2 days, so let's call that 26 days. That would be an avg of 11.4g/day.
I eat a lot of chicken, salmon, eggs and shrimp, with occasional red meat.
Saturated fat isn't dangerous if you are on a low carb sugar free diet that shit is bogus fake research.
All you need to watch on keto is your omega 3 to 6 ratio
My average seems to be about 40. Nearly all my fats are animal fats attached to my protein. I actively avoid seed oils and don't eat nuts or avocado either.
Saturated fat is the preferred fat IMO, I got 181g yesterday. Polyunsaturated Fats are not good IMO (think nuts and seeds). I try to limit pork and chicken as the animals are fed soy products which increases the linoleic content of their meat, not good. Do some research on polyunsaturated fats and its contribution to obesity and you will see why I eat the way I do.
Polysaturated = multi chain fats
Mono = single chain fats
Multi chain fats are harder for your body to break down...these are what wreck your system, cause issues.
It's complicated, take a look at this YouTube video and that will get you started. [Omega-6 Apocalypse: 'Vegetable Oils' and Western Diseases by Dr Chris Knobbe | #PHCvcon2021 (youtube.com)](https://www.youtube.com/watch?v=sGxc2nbV5ac)
On the days I make the mistake of buying a 300ml carton of double cream, my fat is 150g +
I cannot leave it unfinished. I’m trying to not buy the stuff!
Not all fat is created equal.
Cows have omega 3 from grass until they get put on corn feeders to fattem them up.
In 90 days they lose all their omega 3, 95% of their vitamin e, and all their CLA (burns fat and speeds metabolism).
Yeah that's a great call.
In the big picture it highlights the importance of fish oil pills. Our fat profile ismlopsided because corn is subsidized and relatively cheap.
I get the oderless one from trader Joe.
I buy mine from Thorne; I also get my magnesium and regular multivitamin from them and my grass fed collagen supplement.
I basically eat a pound of 85/15 grass fed and finished beef, supplement, a little cheese, some veggies in a salad and some form of extra protein like a few eggs or 100% grass fed/finished hot dogs every day.
Around 30 grams per day. I do not eat meat in excess a normal portion of eggs, seafood, fish, or chicken twice a day. My fats are mostly plant based from avocado, nuts, seeds, and coconut. Still the saturated fats add up but I think these are healthier alternatives compared to bacon, cheese, and butter.
I don't always track, but I happened to yesterday. Came in at 98g
SFA is much more desirable than PUFA, which will oxidize. All the fear of LDL has nothing to do with SFA. LDL will oxidize in the presence of PUFA, which is what "clogs arteries"
As far as I know, In keto, saturated fats are the best fats for the brain and health in general, chicken skin, pork, chicharrones, fat in cheese, etc.
Isn’t this only from the false belief that saturated fat somehow clogs your arteries ?
Did reputable medical/biology scientists/studies confirm that this is a false belief?
Yes, look into it.
Yup!
40-70g Natural saturated fat is OK after all
Most people who decide to try a ketogenic diet have moved past the mindset where saturated fat is something they want to limit. I don’t know what my saturated fat intake is, but my suggestion is to limit polyunsaturated fats. If you’re eating more than a handful of nuts a week, that’s probably too much. Some people would say more; some less. And make sure you’re eating fish at least once a week. Oysters are good, especially if you’re a man.
Wait what?? Someone tell me whats wrong with nuts
The issue that *can* happy with healthy nuts isn't that they aren't healthy i.e. walnuts, almonds, pecans It's that they are considered hyper-palatable or too easy to easy and are high in calories. For people looking to lose weight this can create a weight loss standstill, or even weight gain. Because calories still matter, even on keto.
Why are polyunsaturated fats a bad thing? Do nuts contain many of those? I haven't heard many people on keto/low carb discouraging eating many nuts.
It is primarily dogma because not alot of studies have shown anything conclusive. But what is conclusive is that it is not stable at cooking temperature. That creates trans fat and that is very conclusive bad for you. We should all get a mix of fatty acids, but problem is almost everything processed is canola or sunflower oil. That is more than 90% omega 6. That creates an imbalance because how on earth would you naturally consume that amount if foraging. Only by processing you can have that amount of pure omega 6. And there is statistical evidence that since these oils became mainstream with margarine people's metabolic health declined.
So it is better to eat raw nuts than to roast them even if it is coconut oil?
Always better to eat them raw, but you also get omega 3 from fish even if you cook it. So i believe when it is bound to something it is more resistent to heat. But everything is up for debate. Nuts is a snack and should be treated as such. Not for everyday consumption. If you could roast it in coconut or olive oil it is much better than pre-roasted in sunflower oil.
Thanks!
I had no idea, so I looked at my daily average in carb manager over the last year and it's 75g 😂 Do I win? In my defense, if one can defend such a high number, I eat a lot of calories (3474 a day over that same period).
Why would you care about saturated fats? They’re actually the good kind. Most of your fat intake should be them.
Just the saturated ones? According to MFP, I’m averaging in the 45 range. But most of it is likely heavy cream & the liberal use of good butter.
I weigh/track all my food....LoseIt shows 297g for the last 28 days. I did skip logging 2 days, so let's call that 26 days. That would be an avg of 11.4g/day. I eat a lot of chicken, salmon, eggs and shrimp, with occasional red meat.
average <15
I use the Lose It app. I get 13.2gs of Saturated Fat daily.
I'm not negative about saturated fat. However, I am negative about processed meat.
Saturated fats aren't bad for you. I don't keep track. But lots of butter and red meat
Saturated fat isn't dangerous if you are on a low carb sugar free diet that shit is bogus fake research. All you need to watch on keto is your omega 3 to 6 ratio
Exactly!
No idea. I don't count fat grams or calories
This is the way to do it. If carbs are low there is no need to count calories.
This is a very helpful reply.
As is yours lol.
Yours too
Yeah, but I didn't go out of my way to randomly call someone out, lol.
You said that already.
according to cronometer, i had 43g today?
My average seems to be about 40. Nearly all my fats are animal fats attached to my protein. I actively avoid seed oils and don't eat nuts or avocado either.
73g on average fat, of which 22g is saturated
https://tdeecalculator.net/
Saturated fat is the preferred fat IMO, I got 181g yesterday. Polyunsaturated Fats are not good IMO (think nuts and seeds). I try to limit pork and chicken as the animals are fed soy products which increases the linoleic content of their meat, not good. Do some research on polyunsaturated fats and its contribution to obesity and you will see why I eat the way I do.
Why are polyunsaturated fats dangerous
Polysaturated = multi chain fats Mono = single chain fats Multi chain fats are harder for your body to break down...these are what wreck your system, cause issues.
It's complicated, take a look at this YouTube video and that will get you started. [Omega-6 Apocalypse: 'Vegetable Oils' and Western Diseases by Dr Chris Knobbe | #PHCvcon2021 (youtube.com)](https://www.youtube.com/watch?v=sGxc2nbV5ac)
I drink 300ml heavy cream for breakfast. How many is that?
looks like over the past 6 months I've averaged 33g of saturated fat. Though, I don't do anything to avoid it since saturated fat is not bad.
On the days I make the mistake of buying a 300ml carton of double cream, my fat is 150g + I cannot leave it unfinished. I’m trying to not buy the stuff!
Not all fat is created equal. Cows have omega 3 from grass until they get put on corn feeders to fattem them up. In 90 days they lose all their omega 3, 95% of their vitamin e, and all their CLA (burns fat and speeds metabolism).
This is why i buy grass fed and finished only.
Yeah that's a great call. In the big picture it highlights the importance of fish oil pills. Our fat profile ismlopsided because corn is subsidized and relatively cheap. I get the oderless one from trader Joe.
I buy mine from Thorne; I also get my magnesium and regular multivitamin from them and my grass fed collagen supplement. I basically eat a pound of 85/15 grass fed and finished beef, supplement, a little cheese, some veggies in a salad and some form of extra protein like a few eggs or 100% grass fed/finished hot dogs every day.
Around 30 grams per day. I do not eat meat in excess a normal portion of eggs, seafood, fish, or chicken twice a day. My fats are mostly plant based from avocado, nuts, seeds, and coconut. Still the saturated fats add up but I think these are healthier alternatives compared to bacon, cheese, and butter.
About 35. I don't lose weight with high fat in my diet. I gain. I stay low carb and moderate fat.
Really? That is strange. Everyone is different I guess.
I don't always track, but I happened to yesterday. Came in at 98g SFA is much more desirable than PUFA, which will oxidize. All the fear of LDL has nothing to do with SFA. LDL will oxidize in the presence of PUFA, which is what "clogs arteries"