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Saturated Fats and Ketosis | Are Saturated Fats Safe and How Much to Have: Thomas DeLauer
Saturated fats are common in the American diet
They are shelf-stable, resistant to heat damage (solid at room temperature — think cooled bacon grease,) and essential to many bodily functions
Roughly half of our cell membrane structure is composed of saturated fat, and saturated animal fats, like butter or fatty organ meats, contain huge amounts of essential fat-soluble vitamins (K2, A, D, among others)
Common sources of saturated fat include red meat, whole milk and other whole-milk dairy foods, cheese, coconut oil, and many commercially prepared baked goods and other foods
The word “saturated” refers to the number of hydrogen atoms surrounding each carbon atom
The chain of carbon atoms holds as many hydrogen atoms as possible — it’s saturated with hydrogens
Saturated Fats Bad Rep
The fear of saturated fat began in the 1950s when Ancel Keys published a paper supposedly linking saturated fat/cholesterol with rising rates of heart disease
The theory – called lipid hypothesis – proposed that there was a direct relationship between the amount of saturated fat and cholesterol in the diet and the incidence of coronary heart disease
Keys based his theory on a study of six countries, in which higher saturated fat intake equated to higher rates of heart disease
However, he conveniently ignored data from 16 other countries that did not fit his theory
Had he chosen a different set of countries, the data would have shown that increasing the percent of calories from fat reduces the number of deaths from coronary heart disease
When you include all 22 countries for which data was available at the time of his study, you find that those who consume the highest percentage of saturated fat have the lowest risk of heart disease (7)
Studies Prove Otherwise
A meta-analysis study, published 2010, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat
A Japanese prospective study that followed 58,000 men for an average of 14 years found no association between saturated fat intake and heart disease, and an inverse association between saturated fat and stroke (i.e. those who ate more saturated fat had a lower risk of stroke) (1,4)
While in Ketosis
There is a misconception that eating fat makes you fat
Fat doesn’t make you fat. While you can technically overeat enough fat calories to accumulate adipose tissue, thus getting fat, this is a difficult feat
Fat is very satiating, especially when paired with low-carb eating
Dietary fat in the presence of large amounts of dietary carbohydrates can make it difficult to access fat for energy
Dietary fat in the presence of low levels of dietary carbohydrates makes it easier to access fat for energy
1) Dietary intake of saturated fatty acids and mortality from cardiovascular disease in Japanese: the Japan Collaborative Cohort Study for Evaluation … – PubMed – NCBI. (n.d.). Retrieved from
2) How Eating Fat Can Make You Smarter | Greatist. (n.d.). Retrieved from
3) The Importance of Fats in a Ketogenic Diet | Ruled Me. (n.d.). Retrieved from
4) PubMed. (n.d.). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Retrieved from
5) Saturated Fats are Good for You. (n.d.). Retrieved from
6) The truth about fats: the good, the bad, and the in-between – Harvard Health. (n.d.). Retrieved from
7) Why Saturated Fat Is Not the Enemy (& Why We Need It). (n.d.). Retrieved from
Exercise, Nutrition And Recovery: My Story
Liver detox for weight loss – the best guaranteed and proven key for weight loss. Nutrition also plays a huge role in keeping kids healthy and active. You’re going to start craving the foods you’re leaving out.
How To Maximize The Nutrition You Get From Your Fruits And Vegetables
Fruits make you live longer because they contain vitamin A to Z. Develop good nutrition basics along with a healthy diet and a healthy lifestyle. They will most likely tell you that they LIVE a HEALTHY LIFESTYLE.
When you think about healthy eating you think about fresh foods and portion control and while those are big parts of healthy eating there are other things to take into consideration as well.
There are many different types of weight loss nutrition bars. You should do some research online to see which kind you would like to try. You may not find your favorite the first time you buy them, so keep your options open. When you get the bars you’ll notice that they often contain a little bit of chocolate in them. This is because chocolate is actually good for us in moderation. However, dark chocolate is the best as it lacks the cream of milk chocolate which brings more fat and calories.It has many good health benefits unless you eat it all of the time.
When a person loses more than just fat, the body highly decreases in weight. If you are an individual who has no more fat to burn or lose, you should be very, very careful not to go overboard and lose more than just fat. People like anorexics suffering from anorexia often do not have fat left in their bodies to lose or burn, so they become thinner, and more fragile, until they die due to severe weight loss.
Although it is hard to start and maintain a healthy diet, nothing is impossible if you really want to achieve a healthy mind and body. For starters, it is advisable to mix up food choices from each food group. Eating a large variety of foods and veggies can also serve as a warm up in avoiding the foods that contribute to drastic weight gain. Having a balanced intake of calcium-rich foods, whole grains, and protein-rich products will also keep you in track.
Let’s say, for example, that your doctor has told you you are at risk for diabetes as a result of extra weight. So, your doctor may put you on the “diabetes diet” to help you lose that weight. It’s a little difficult at first to follow a diet in order to lose weight — and in fact it can be really, really easy to do things wrong. For example, maybe you think just one little bag of potato chips won’t hurt, or that you can have just one treat. Or, maybe you think that what should be a half a cup of rice is a little too small, so you increase it to a cup.
Our body is looking for a schedule just like nature. Most flowers wait until spring to bloom because that is their schedule. When we program our bodies to eat at a certain time it will hold true to this schedule. The one time food is not available at the appointed time a person will feel like they will starve. That is because the body has found a schedule and that is what it expects.
You must ramp up your exercise so that your body is physiologically capable of losing weight and counteracting weight gain. When you do this, you maximize your weight loss and your ability to keep your weight off permanently.
There isn’t a specific reason the grapefruit works other than it is a extremely nutritious and a low-calorie fruit. No matter what you decide on for weight loss; remember to talk to your doctor or nationalist regarding your weight loss plan.
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