Sport ratios for low carb diet

[realworksuks]

I assume you are doing this for cutting?

Yeah, so just eat 100g of carbs per day and you will receive most if not all of the benefits of a low carb diet. Try to keep protein the highest and then fill the rest of your calories with healthy fats.

 

[tjl]

Oh, and I know this is going to sound like a stupid question, but how come saturated fats aren't bad? If there's nothing wrong with them, why do people constantly advocate only unsaturated fats and steer clear of anything containing a higher sat. fat content?

Saturated fats tend to raise blood cholesterol levels in most studies. Both LDL (bad) and HDL (good) are raised, but LDL is typically raised more so that the overall risk level for heart disease usually gets worse.

However, your body's reaction to changing saturated fat intake may be different, or even if it does push your blood cholesterol levels in an unfavorable direction, you might still be low risk. But it is possible that you could be starting out at a high risk due to genetic factors, or your body could react more unfavorably than usual.

Which means that it may be wise to get your blood cholesterol checked from time to time, particularly if you consume a high saturated fat diet.

But, regardless of your take on saturated fat, stay away from trans-fats from hydrogenated oils.

 

[Roadrunner52]

So then in general, saturated fats should be avoided, but when on a low carb, high fat diet, they should be okay because they'll be used more as an energy source? Just trying to get the main idea here.

I can keep it to good fats by just eating almonds, almond butter, peanut butter, olive oil, and natural fats from lean meats. Even lowfat cheese wouldn't be so bad. Obviously the saturated fat content is going be higher than normal just based on the simple fact that the fat intake is much higher, I just wasn't sure if I should still avoid things like full fat cheese, butter, heavy cream, fatty meats, etc (things that are mainly saturated fat)

 

[Phate89]

They are okay. Butter up your beef.

 

[Roadrunner52]

They are okay. Butter up your beef.

Alright, but then when I stop this diet, should I cut back on the saturated fat, or do you think they are always fine?

One more thing about the ratios. Do you need to have a certain amount of fat for this to be effective, or do you just need to lower the carbs. For instance, would a ratio of p/c/f for 40/10/50 or a 35/15/50 work in the same way

 

[tjl]

So then in general, saturated fats should be avoided, but when on a low carb, high fat diet, they should be okay because they'll be used more as an energy source? Just trying to get the main idea here.

No sense in speculating if you can just go to the doctor and get your blood cholesterol levels checked to see what effect changes in saturated fat intake have on your blood cholesterol levels (as opposed to anyone else's blood cholesterol levels or anyone's speculation).

One other thing to consider: do you have a family history of heart disease, stroke, or other artery-related diseases? If so, you may want to be extra careful. Even more so if the people who had these problems avoided the usual risk behavior (e.g. smoking, inactivity, getting fat).

 

[Roadrunner52]

No sense in speculating if you can just go to the doctor and get your blood cholesterol levels checked to see what effect changes in saturated fat intake have on your blood cholesterol levels (as opposed to anyone else's blood cholesterol levels or anyone's speculation).

Good point. So the only reason that saturated fats have ever been considered "bad" is because they raise bad cholesterol in some people, and if that doesn't happen to me than I'm fine and it won't cause any fat gain. True?

 

[tjl]

Good point. So the only reason that saturated fats have ever been considered "bad" is because they raise bad cholesterol in some people, and if that doesn't happen to me than I'm fine and it won't cause any fat gain. True?

Yes, the primary risk is higher blood cholesterol and atherosclerosis (though it may be more than "some" people, since atherosclerosis and heart disease are very common in rich countries). Note that different types of saturated fats have different levels of risk, with myristic and palmitic acids being the highest risk, but stearic acid not believed to cause any additional risk. However, naturally occurring saturated fats contain a mixture of the various types.

As far as fat gain goes, that's more of a function of calories in versus calories used than anything else.

 

[Phate89]

Take your blood level test now, and after you've completed the AD. I'd be suprised if your cholestrol and blood pressure rose. From what i've read, most people were able to improve their health.

 

[Roadrunner52]

Take your blood level test now, and after you've completed the AD. I'd be suprised if your cholestrol and blood pressure rose. From what i've read, most people were able to improve their health.

Yeah I'm gonna try and go get my cholesterol and triglyceride levels tested ASAP. I have read the same thing, but I'm still a little nervous ya know. I guess it's dumb but I can't help it

 

[jaim91]

One more thing about the ratios. Do you need to have a certain amount of fat for this to be effective, or do you just need to lower the carbs. For instance, would a ratio of p/c/f for 40/10/50 or a 35/15/50 work in the same way

I answered this question for you in another psot.

The fat gain will come if fat and carbs have to compete as usable energy systems. So by lowering your fats and raising your carbs, you're bringing the ratio's closer together...meaning that fat will be more easily stored because you have an abundance of both fat and carbs. If you're going to raise carbs, lower fats. If you raise fats to 65 and lower carbs to 5, you WILL NOT get fat.