I'm currently trying to cut off some excess fat. I wigh about 158lbs, and I want to lose anywhere from 3-8lbs of fat. I'm trying to get a nice clean 6-pack and almost have it. I've heard that limiting saturated fat to under 10g per day is a really good way to lose bodyfat. Any comments on this? Just wondering if that's a good idea or not. Today I was doing really well, had a total of 6g of saturated fat, and then my father made ribs and before I realized how much saturated fat was in them, I ate about 5 or 6. Made me feel horrible and ruined the rest of my night. Anyway, comments on the 10g a day thing? Thanks a lot.
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Sport Saturated Fats?
- Thread starter Mico
- Start date
Sport Fitness
Limiting saturated fats is a great idea.. But eating only 10 grams of fat each day is a bad idea.. I would try to avoid saturated fats almost entirely and focus on getting at least 30% of your cals from high quality Essentail fatty Acids. These fats help your body do what it has to do and it promotes the use of fat for fuel etc..
Stay the heck away from Trans Fats as well, they will do NOTHING for you.
If you are cutting I would try to spread your fat intake as such:
Lower in the beginning of the day, and raise intake as the day goes on.
You can add things like flax seed oil to protein shakes.
Stay the heck away from Trans Fats as well, they will do NOTHING for you.
If you are cutting I would try to spread your fat intake as such:
Lower in the beginning of the day, and raise intake as the day goes on.
You can add things like flax seed oil to protein shakes.
Mico,
I think you mis-heard the info. Saturated fat, according to the American Heart Association, should be under 10% of your total calorie intake. it used to be under 12%.
of course they also look at the average, obese, low-activity, terrible diet American....not those of us eating lots of healthy fats, unprocessed carbs, and lots of lean meat.
even on days where i eat steak, eggs, and some normal cheese, my saturated fat isn't above 12%.
I think you mis-heard the info. Saturated fat, according to the American Heart Association, should be under 10% of your total calorie intake. it used to be under 12%.
of course they also look at the average, obese, low-activity, terrible diet American....not those of us eating lots of healthy fats, unprocessed carbs, and lots of lean meat.
even on days where i eat steak, eggs, and some normal cheese, my saturated fat isn't above 12%.
I wouldn't COMPLETELY cut out saturated fats if I were you....there's no need to be paranoid about it. Plus, you shouldn't feel horrible about eating those ribs. I'm sure they tasted great, and not only are you allowed to have one cheat meal a week, but it's RECOMMENDED; because it tricks the body into thinking that it isn't starving.
Although you should be keeping your saturated fats pretty low, eliminating it out of your diet completely isn't good...there are actually some benefits with them:
1.) Saturated fatty acids constitute at least 50% of the cell membranes. They are what gives our cells necessary stiffness and integrity.
2.) They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.
3.) They lower Lp(a), a substance in the blood that indicates proneness to heart disease. They protect the liver from alcohol and other toxins, such as Tylenol.
4.) They enhance the immune system.
5.) They are needed for the proper utilization of essential fatty acids.
Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats.
6.) Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.
Scientific evidence does not support the assertion that "artery-clogging" saturated fats cause heart disease. Actually, evaluation of the fat in artery clogs reveals that only about 26% is saturated. The rest is unsaturated, of which more than half is polyunsaturated.
Although you should be keeping your saturated fats pretty low, eliminating it out of your diet completely isn't good...there are actually some benefits with them:
1.) Saturated fatty acids constitute at least 50% of the cell membranes. They are what gives our cells necessary stiffness and integrity.
2.) They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.
3.) They lower Lp(a), a substance in the blood that indicates proneness to heart disease. They protect the liver from alcohol and other toxins, such as Tylenol.
4.) They enhance the immune system.
5.) They are needed for the proper utilization of essential fatty acids.
Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats.
6.) Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.
Scientific evidence does not support the assertion that "artery-clogging" saturated fats cause heart disease. Actually, evaluation of the fat in artery clogs reveals that only about 26% is saturated. The rest is unsaturated, of which more than half is polyunsaturated.
I calculated my calorie, saturated fat, and protein intake for the day, and this might be too low I don't know.
Calores: 1260
Protein: 118g
Saturated Fats: 6g
Total Fat: 22g
Currently - 5'10, 155lbs.
Today I drank 3 protein shakes, which I think might have been too much. I also took a multivitamin. I did workout today - chest and triceps + a little abs. I'm trying to maximize protein while minimizing calores and saturated fats since I'm trying to cut fat. I really want that 6 pack.
Am I starving myself?
Calores: 1260
Protein: 118g
Saturated Fats: 6g
Total Fat: 22g
Currently - 5'10, 155lbs.
Today I drank 3 protein shakes, which I think might have been too much. I also took a multivitamin. I did workout today - chest and triceps + a little abs. I'm trying to maximize protein while minimizing calores and saturated fats since I'm trying to cut fat. I really want that 6 pack.
Am I starving myself?
I calculated my calorie, saturated fat, and protein intake for the day, and this might be too low I don't know.
Calores: 1260
Protein: 118g
Saturated Fats: 6g
Total Fat: 22g
Currently - 5'10, 155lbs.
Today I drank 3 protein shakes, which I think might have been too much. I also took a multivitamin. I did workout today - chest and triceps + a little abs. I'm trying to maximize protein while minimizing calores and saturated fats since I'm trying to cut fat. I really want that 6 pack.
Am I starving myself?
To answer your question, yes.