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> (with limited fat of course) This part, in my experience as someone who is muscular w/ a low body fat percentage, is not necessary. I actually find it easies
by 3131s 9y ago
> (with limited fat of course)
This part, in my experience as someone who is muscular w/ a low body fat percentage, is not necessary. I actually find it easiest to get very, very lean (< 7-8%) by adding more fat to my diet, along with fiber-rich foods like green vegetables.
I am American too and otherwise totally concur with what you've written. It's shocking how badly Americans eat, and how distant their diet is from what I consider the basic staple foods that humans should be eating. My dietary suggestion to anyone looking to lose weight would be to cook large batches of high-fiber vegetables and eat those before each meal. The combination of fat and fiber is key to feeling completely 'full' and satiated while maintaining a moderate level of caloric intake. Beyond that, eating a wide variety of foods and eliminating sweet drinks / packaged food gets you 90% of the way to a healthy diet.
- deleted 9y ago[deleted]
- TheAdamAndChe 9y agoWhat source of fat do you use? I have trouble increasing my fat intake without frying everything, at which point it becomes a lot harder for me to track my intake.
- beagle3 9y agoHeavy cream, whipped or otherwise. Or just plain butter or ghee; It's not culturally accepted, but it's tasty.
- cageface 9y agoSaturated fat has a lot of downsides and usually comes along with extra cholesterol. Stick to unsaturated (i.e. vegetable) fats for the sake of your cardiovascular system.
- rapind 9y agoThis is under debate. A lot of recent research seems to be leaning the other way on cholesterol.
- wskinner 9y agoCan you cite any of the research? Here is a decent overview, but I would love to learn more. https://www.hsph.harvard.edu/nutritionsource/cholesterol/ https://www.hsph.harvard.edu/nutritionsource/cholesterol/
- rapind 9y agohttp://www.cbc.ca/news/health/old-cholesterol-warnings-steeped-in-soft-science-may-be-lifted-in-u-s-1.2953462 http://www.cbc.ca/news/health/old-cholesterol-warnings-steep...
- cageface 9y agoThe book cited in this article that so many claim exonerates fats has been thoroughly debunked. https://thescienceofnutrition.wordpress.com/2014/08/10/the-big-fat-surprise-a-critical-review-part-1/ https://thescienceofnutrition.wordpress.com/2014/08/10/the-b...
- rapind 9y agoThat's a good read, thanks.
- cageface 9y agoThe meat and dairy industries are doing their best to obscure the truth on this issue. Postprandial cholesterol blood levels are a direct function of dietary cholesterol. For example: https://nutritionfacts.org/video/how-do-we-know-that-cholesterol-causes-heart-disease/ https://nutritionfacts.org/video/how-do-we-know-that-cholest... People want to hear they can eat all the eggs and butter and bacon they want but it’s just not true.
- 3131s 9y agoOlive or coconut oil typically. I go for things like kale, carrots, cauliflower, beets, sweet potatoes, okra, squash, asparagus, etc. It's really easy to make these taste great without much cooking skill. I always add a little salt, but otherwise I don't want to overpower the natural sweetness and flavor of these vegetables with anything else.
- parthdesai 9y agoMuscular with 7-8% body fat (means you are into bodybuilding) and don't mention broccoli? Something doesn't add up :P I joke, but i do agree with what you have said.
- jnordwick 9y agoCoconut is mostly saturated fat and terrible for you. Ugh. Every professional body recommends against it.
- christophilus 9y agoThat's begun to change. I anecdotally know a lot of people on a high-fat diet (Keto and such) and it has really worked for them. Inflammation is way down, energy is way up, weight is down, blood pressure is down, cholesterol is down, etc. Sugars / refined starches seem to be the nutrition villains, not natural, saturated fats. (But who knows! The recommendations change almost daily, it seems.)
- Jemmeh 9y agoYep, a lot of the science behind "fat makes you fat" came from cherry picked data. "The Story of Fat: Why we were Wrong about Health" https://www.youtube.com/watch?v=5S6-v37nOtY https://www.youtube.com/watch?v=5S6-v37nOtY Anecdotally I too am moving towards LCHF/Keto and so far my health has improved drastically from primarily focusing on adding fats back in after years of carefully measured low-fat low-calorie diets did nothing for me.
- jnordwick 9y agoAnybody who has done keto and lost weight certainly does not say they had evergy on it. Those first couple weeks are terrible and you never quite have the energy you want. Thankfully it is a short term diet with specific targets in mind. Any positive effects after stopping keto are from the weight loss in general. Even keto diets recommend against a high saturated fat content but with keto your body is in a specific state that blunts the effects of a high saturated fat intake. When you go off keto you cannot maintain the high saturated fat intake without measurable negative impacts.
- 40acres 9y agoAvocado is King. I have it with everything I eat these days. They are a bit expensive (but 4 for $5 at whole foods isn't too bad) and they ripen quickly but they are an amazing source of fat and are very versatile.
- matte_black 9y agoYou actually need healthy fats to gain muscle, I require 44g a day. Before I knew this I used to focus only on protein and carbs and wondered why I wasn’t gaining as much as I should be. It is very easy to increase fat intake. I get it mostly from olive oil and peanut butter. A serving of each is 14g.
- jackhack 9y agoMakes sense. Cholesterol is a necessary component of testosterone, and cannot be synthesized without it.
- jmulho 9y agoFlax seeds. Buy them whole so they keep. Grind them in a coffee grinder just before consuming so you get the fat. Put them in a breakfast smoothie: 2 cups frozen fruit, 2 pitted dates (optional), 6 or 8 almonds or walnuts, 2TB ground flax seeds, 1 cup kale (or spinach or arugula), water.
- jriot 9y agoBacon grease, real butter and olive oil for certain foods. When you fry up some bacon, just put it into a jar then throw it in the fridge. When you need a tablespoon of olive oil or vegetable oil, use the bacon grease.
- smashd 9y agoIf you aren't opposed to eating fish (or don't already eat a lot of fish), you could consider incorporating mackerel or sardines into your diet. It will vary by brand, but mackerel is 230 kcal, 19g fat, 15g protein per tin and sardines (bone-in skin-on) are 150 kcal, 9g fat and 18g protein per tin. Both have a good proportion of omega-3 fats. I find mackerel delicious right out of the tin, sardines need some condiments but still taste pretty good without much work.
- deleted 9y ago[deleted]