Unsaturated and saturated fats...

R

Roek

0
Lately I've been told by many people who see me everyday, that I look pale. I have been following a strict diet for the past month and a half, it's just basically a diet to help me cut and still mantain all my muscle mass, it seems to be working. But I do look pale. So, I just have some questions:

1) Am I looking pale because I am not consuming fats (good and bad)?

2) What should I be eating?

As always, thanks in advance.

-Roek
 
you should avoid saturated fats.
while consuming monosaturated as well as omega-3 fats, *fish oil, nuts* etc.

u take fish oil supplements?
and also u should eat 5 servings of fruits everyday as well as vegetables. Dietary fiber is also important.

what is ur meal plan like btw?
 
Well, I don't have one set out that I can follow to the letter, but I do follow sort of guidelines when eating.

I eat fish, tuna, 3 different types of nuts for the good fats and protein. I eat egg whites, any fruit I can find. I drink fat-free milk, and check the nutrition facts on everything I eat. I don't drink soda, and keep flour products to a strict minimum. No candy and junk food, and no fast food either.

Are vegetables that important in an ab diet? What about cardio, does it play a big role? And how much cardio should I do?

-Roek
 
How are your energy levels and sex drive? The reason that I ask is because you want 1/3 of your fats to be saturated in order to have healthy hormone levels, and from the looks of it you're not even close. I used to eat a diet similar to yours and had little energy.

How much are you eating? In calories and protein.

Vegetables are important in every diet as they help maintain muscle mass by controlling pH (read some John Berardi articles for more info).

Cardio can play a role in cutting, but your diet should reflect that by adding more calories.
 
Roek said:
Well, I don't have one set out that I can follow to the letter, but I do follow sort of guidelines when eating.

I eat fish, tuna, 3 different types of nuts for the good fats and protein. I eat egg whites, any fruit I can find. I drink fat-free milk, and check the nutrition facts on everything I eat. I don't drink soda, and keep flour products to a strict minimum. No candy and junk food, and no fast food either.

Are vegetables that important in an ab diet? What about cardio, does it play a big role? And how much cardio should I do?

-Roek
Click to expand...

seems like to me that your on the right path,

do u take ur meals 5-7 times a day?

whats ur daily caloric needs at?



take this test :]

--
yes vegetables/fruit 5 servings a day is really important to any diet. as there are essential nutrients.
& to get abs, getting rid of the fat covering the abdominal muscles is your goal.
 
Okay...

Okay, what are some suggestions? I just have a little left over, I don't even think it can be considered fat, but I want it to be clean. What am I missing? Maybe more cardio? And with the cardio, what do I intake to compensate for the energy loss without taking in much fats?

-Roek
 
is there a reason you are avoiding fats so desperately? All macronutrients have their place in a diet. I wouldnt go over 30% of calories from fats, but i wouldnt go much under that either. You have to understand that the fat you put in your body does not necessarily get stored as fat.

The problem is, you need to be taking in a certain number of calories a day. If you cut your fat intake, that means you need to compensate with more protein or carbs to keep your caloric intake up. If you take too much of any of the 3 macronutrients, there is a good chance it will get stored as fat.

Hence why you should maintain a good ratio. This is different for everyone. A good starting point is 40%/30%/30% of protein/fat/carbs. just keep a close eye on your weight and BF% and tweak to optimize for your body.
 
1. don't use cardio to burn off the weight. do it for your heart. diet will take care fo the weight loss.

2. if you ditch fats too much, you'll kill your testosterone levels, which stunts fat growth.

get at least 25% of your daily calories from fats.
 
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