Good Fats....

Just a quick one guys.....
 
I usually get my 'good' fats from nuts, seeds, peanut butter (i dont like other sources) however getting pretty bunged up eating them so gave them a miss and feel alot  flatter and better for it now.
 
So what would fatty oils or EFA supplements equate to nuts and seeds? and how many grams of good fats should you consume a day? im i right in thinking around 100g per day?
 
Im not having the nuts, seeds etc in my diet anymore they dont agree with me but i want to take EFAs and flaxseed oils and get the same calories and fat content but not sure how it adds up??

All the research I've noticed suggests around 3g+ of EPA and DHA per day.
 
A lot of the Omega 3 supplements floating about now are under dosed, I'd recommend Now Foods Ultra Omega-3
http://www.iherb.com/Now-...180-Softgels/8341?at=0
Very high DHA/EPA per capsule. 
 
Most people would be deficient in Omega-3 Fatty Acids, I'd say once EFA's are met for the day overall fat content of your diet can be lowered without any negative effects.

DHAs? So can you get a full days fat requirement from tablets alone? Im low carbs at the mo and making lost calories up with good fats you see. High protein low carb high fats

Peanut butter is not a 'good fat' it's a bad fat. Even the supposedly good brands such as Meridian etc use roasted nuts, which is a huge no no. PUFA's are very vulnerable to heat/light and oxidation.
 
Same thing applies to the garbage fish oil supps most people buy thinking they are getting 'good fats', and not to mention the bottles of linseed oil! Some may be ok, but most are rancid/oxidised or on their way to rancid/oxidised.
 
Just eat fish a few times a week, small amounts of raw nuts, cold-pressed extra-virgin Olive Oil on your salads, extra-virgin coconut oil to fry with, lots of decent grass-fed butter, and some ground flaxseed. That's all the 'good fats' you could ever need.

@Remote, what would you consider 'Bad Fats' to be exactly?

No you wont get you daily amount of DHA/EPA in one tablet, the lower strength you would need upwards of around 6-7 tabs a day, lower strength perhaps 3 tabs.

But that's assuming you don't eat whole foods sources of Omega-3.  I don't as I tend not to like the foods that are rich in them. 
 
But if you really want to go low carb (Why would you?) then you're getting plenty of fat to replace the missing energy and if you vary your food sources there's no need for supplementation.

Thanks for the help guys!
 
Im currently having 3000mg of omega 3, 6 & 9 from tablets as my only source of good fats, cant stomach nuts, seeds, PB (digestion wise) hate fish etc so im stuck with that.
 
Im trying to drop bodyfat, i have to drop my carbs rite down to cutt weight like i have done in the past but my body copes well with low carbs and i have energy etc so it works for me tbh.
 
 
 

anyone tried these new ground/powdered nuts and seeds ive seen in health stores?
 
Aimed at gettin the nutrients in without the digestion problems i guess?

 

Liddy


@Remote, what would you consider 'Bad Fats' to be exactly?

No you wont get you daily amount of DHA/EPA in one tablet, the lower strength you would need upwards of around 6-7 tabs a day, lower strength perhaps 3 tabs.

But that's assuming you don't eat whole foods sources of Omega-3.  I don't as I tend not to like the foods that are rich in them. 

But if you really want to go low carb (Why would you?) then you're getting plenty of fat to replace the missing energy and if you vary your food sources there's no need for supplementation.

What are bad fats? Trans fats (athough there are some natural trans fats that are ok), anything hydrogenated, anything rancid. So to avoid bad fats the rules are to avoid any oils that have been heat-treated, processed and refined (this is incredibly hard). Nut butters are garbage unless maybe they are homemade from the raw unprocessed nut. Fish Oil capsules are total garbage, the current fad for them will die in a few years and people will laugh at themselves for ever getting sucked into it. That's not to say that EPA/DHA isn't good, just that you need to source it from grass-fed beef, salmon, flaxseed, walnuts, etc

I always though peanut butter was ok when getting shredded.
I have one-two table spoons aday and ive managed to get to 10% and decreasing. 
 
Maz

Maz,
 
Eating crap won't stop you from losing bodyfat, you could lose fat on a diet of dog biscuits and Findus Crispy Pancakes if you wanted. When I say 'bad fats' I mean bad for your health.

Remote

Liddy


@Remote, what would you consider 'Bad Fats' to be exactly?

No you wont get you daily amount of DHA/EPA in one tablet, the lower strength you would need upwards of around 6-7 tabs a day, lower strength perhaps 3 tabs.

But that's assuming you don't eat whole foods sources of Omega-3.  I don't as I tend not to like the foods that are rich in them. 

But if you really want to go low carb (Why would you?) then you're getting plenty of fat to replace the missing energy and if you vary your food sources there's no need for supplementation.

That's not to say that EPA/DHA isn't good, just that you need to source it from grass-fed beef, salmon, flaxseed, walnuts, etc

@ remote you cant get epa and dha from flax and walnuts  - you can get ALA
 
ALA can be converted to epa and dha in the body
 
as for some flax oils yes some are rancid. however there are some excellent quality flax oils out there which are excellent for your health. you just need to know what you are buying.
 
as for fish oil i disagree and so does my nutritionist - there again so does my body. when i stop taking my joints start grinding / the same is true of flax oil.  

Remote


Maz,

Eating crap won't stop you from losing bodyfat, you could lose fat on a diet of dog biscuits and Findus Crispy Pancakes if you wanted. When I say 'bad fats' I mean bad for your health.

Yeah you could eat crap while losing weight if under eating cals but it wont be fat you would be losing.
I would recommend 6-10g of fish oil a day if the total lipids were 30%, krill oil is better as has Astaxanthin in it which is the best antioxidant there is, google it. The stuff is good. 

to the original poster
 
other sources of good fat could incude
 
steak lean cuts
oily fish
eggs
avocado
olives
extra vigin olive oil
fish oil
good quality sources of flax (not the cheap stuff)
 
 
maybe you vary them instead of depending on nuts
 

Lucky_jim


to the original poster

other sources of good fat could incude

steak lean cuts
oily fish
eggs
avocado
olives
extra vigin olive oil
fish oil
good quality sources of flax (not the cheap stuff)


maybe you vary them instead of depending on nuts

 
And organic butter ???

how many grams of fat per day?

How longs a piece of string?? work out how many cals you will eating based on your resting metabolic rate and exercise, - or + 500 to this weather you want to lose or gain weight, work out the percentage of fat you want from these cals and then divide the cals for the fat by 9 to get the grams . So say 3000 cals and 30%fat would be, 900 cals as fat in total, 900 divided by 6 meals = 150, 150 divided by 9 = 16.6g a meal

Lucky_jim

Remote

Liddy


@Remote, what would you consider 'Bad Fats' to be exactly?

No you wont get you daily amount of DHA/EPA in one tablet, the lower strength you would need upwards of around 6-7 tabs a day, lower strength perhaps 3 tabs.

But that's assuming you don't eat whole foods sources of Omega-3.  I don't as I tend not to like the foods that are rich in them. 

But if you really want to go low carb (Why would you?) then you're getting plenty of fat to replace the missing energy and if you vary your food sources there's no need for supplementation.

That's not to say that EPA/DHA isn't good, just that you need to source it from grass-fed beef, salmon, flaxseed, walnuts, etc

@ remote you cant get epa and dha from flax and walnuts  - you can get ALA

ALA can be converted to epa and dha in the body

as for some flax oils yes some are rancid. however there are some excellent quality flax oils out there which are excellent for your health. you just need to know what you are buying.

as for fish oil i disagree and so does my nutritionist - there again so does my body. when i stop taking my joints start grinding / the same is true of flax oil.  

The body is only a poor converter of ALA to EPA/DHA in situations when it doesn't NEED to be a good converter of it! Vegans for example are excellent converters to EPA/DHA because they receive it from no other sources. This should give us a clue that the body does not infact need much EPA/DHA.
The issue with the modern diet is the RATIO between n-6 fats and n-3 fats, NOT the outright amount of n-3 consumed. So, the best way of tackling this issue is to stop eating so much n-6, not to consume more n-3! If you want to improve this ratio by eating more n-3, then do it by consuming fish etc, don't eat crappy processed oils that have been hanging around for months and shoved into a pill.
 
Go ask your nutritionist whether he would rather you eat fish or take a pill.

i do eat both oily fish and take fish oil and my ratios are fine 
 
@ truth - organic butter no idea. Not qualified to comment. But id like to think that everything is fine in moderation and that no one is perfect 100% of the time.