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Medical Forum / General / Nutrition / July 2006Fats in diet
How much fat shoudl I be consuming? I am 6 feet tall, 180. I am tryign to eat to gain muscle and lower my bodyfat percentage to around 10" from its current 17% while gaining muscle. Also, I wan tmy arteries clog free! > x-no-archive:yes > > How much fat shoudl I be consuming? I am 6 feet tall, 180. I am tryign > to eat to gain muscle and lower my bodyfat percentage to around 10" > from its current 17% while gaining muscle. Also, I wan tmy arteries > clog free! if you want arteries that are clog free, cut out the refined carbs and the trans fats and don't worry about animal fats. TC > How much fat shoudl I be consuming? I am 6 feet tall, 180. I am > trying to eat to gain muscle and lower my bodyfat percentage to > around 10% from its current 17% while gaining muscle. Also, I > want my arteries clog free! I'm going to assume that your question is on the level, not a troll. You've just asked one of the most contentious questions. There are many, many reputable sites (e.g. the American Heart Association, the Mayo clinic) that will tell you to keep fat to less than 30% of calories. There are many other reputable sites that (e.g. Harvard school of public health) that will tell you that high fat is fine, just stay away from sat fats and trans fats. There does seem to be general agreement that mono- and polyunsaturated fats are better for the arteries than sat fats. But there is at least one frequent poster here who champions sat fats over PUFA. As for me, I'm having pretty good luck with fats at about 60% of my calories. YMMV. DRT > As for me, I'm having pretty good luck with fats at about 60% of my > calories. YMMV. > > DRT What kinds? For how long? What do you mean by good luck? Just curious. Roland I guess I'm that "one poster." What makes me different, however, is that I'm a scholar trained in evidence analysis, so if someone makes a claim, I want to see the evidence. No evidence cited and I ignore it. If it is cited, I take a very close look at it. I am only interested in the evidence, and my conclusion (which is consistent with many scientists you don't hear about in the mainstream media) is based upon it and nothing else (no vast conspiracies, supernatural notions, etc.). You can read about this evidence (direct citations abound) at my site: http://groups.msn.com/TheScientificDebateForum- And you can ask me questions through my message boards there. That said, you are asking about fat in a particular context that may be unhealthy (I don't know exactly what you are doing to your body), no matter what fat you eat. If you want to post on one of my boards and explain what you are doing and exactly what you want to acheive, I'll provide some comments and/or suggestions. > What makes me different, however, is > that I'm a scholar trained in evidence analysis, so if someone makes a > claim, I want to see the evidence. If anything is true, the exact opposite is. :) > You can read about this evidence (direct citations abound) at my site: > http://groups.msn.com/TheScientificDebateForum- This guy doesn't know the difference between a MSN group and a web site. :( > And you can ask me questions through my message boards there. Ooooh! A place to discuss global warming. Yeah, ...right, sure! Monty has set up his group to automatically delete all posts and threads made by deleted members. How efficient of Monty? He can automatically remove all traces of viewpoints he does not like. :( This little detail explains why he chose MSN over Google and Yahoo. Monty! STOP spamming your MSN group, or what I like to refer as a rat cage. Just thought that you might want to know. > > As for me, I'm having pretty good luck with fats at about 60% of my > > calories. YMMV. > What kinds? > For how long? > What do you mean by good luck? > Just curious. I'm curious too. With 60% of your calories coming from fat there wouldn't seem to be too much room for anything else leaving your deficient in some nutrients. Besides the fact that it would have to be one boring diet. Patrick <munching on a big ol' juicy red delicious apple> >> > As for me, I'm having pretty good luck with fats at about 60% of my >> > calories. YMMV. >> What kinds? >> For how long? > With 60% of your calories coming from fat there wouldn't seem to be > too much room for anything else leaving your >deficient in some > nutrients. Besides the fact that it would have to be >one boring > diet. Fatty foods in my diet: Olive oil Fatty fish (salmon, herring, sardines) Mayonaisse Avacodos Nuts (esp walnuts, but peanuts, pecans, cashews, brazil nuts, pine nuts, almonds, lots of other nuts.) Canola oil Flax oil on salads. BBQ (esp ribs!) Sausage I use the oils on most any kind of non-carby vegetable. I eat lots of Spinach, Lettuce Asparagus Cruciferous (broccoli, cabbage, cauliflower, kale, brussles sprout,...) Other leafy greens (Swiss chard, turnip greens) Aliums (onion of many kinds, leeks, garlic..) Peppers (many kinds) Greenbeans Modest amounts of full fat dairy: Butter Half and Half in my coffee Some cheese. I eat low carb fruits Grapefruit (esp pink, for the lycopene) Berries (strawberry, blueberry, blackberry, raspberry, cranberry) Most any kind of meat or fish Small amounts of other beans and legumes. Good results means LDL consistently below 100, HDL in the 50s, A1c at 5.0, CRP below 0.5%. Its MUCH MUCH easier to eat a varied diet on a low carb plan than a low fat plan. As for nutrients - name one nutrient that is only available from a high carb source. DRT : x-no-archive:yes : : How much fat shoudl I be consuming? I am 6 feet tall, 180. I am tryign : to eat to gain muscle and lower my bodyfat percentage to around 10" : from its current 17% while gaining muscle. Also, I wan tmy arteries : clog free! Studies of the Cretan Mediterranean diet reveal that as long fats in the diet are healthy there is no need to limit the intake of fats. You can consume as much fats as is needed to make the diet palatable. The there is no need for a specific reduction of fat nor is it necessary to aim for higher consumption of fat. What is essential is the quality of fats. Most fats consumed should be unsaturated. Cut all trans-fats and limit the intake of saturated fats found in full fat dairy and meat. Take care of the intake of long-chain omega-3 fatty acids by consuming some fatty fish or fish oil capsules. In addition, include some omega-3 fatty acids from vegetable sources (freshly ground flaxseeds, canola oil/ rapeseed oil, walnuts, hempseeds).  SignatureJuhana |
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