Split between Mono/Poly/Sat Fats

[dszil]

Hey all.

Just wondering how some of your fat intakes tends to break down. Out of the 100% of fat you take in (regardless of how many grams that is) what is the Mono/Poly/Sat breakdown?

Or...in an ideal world...what SHOULD the breakdown be (knowing Saturated Fats cannot ever be completely removed with a healthy diet)?

[Caruthias]

John Berardi recommends a 1:1:1 split, and I generally aim for about that.

[dszil]

Thanks Caruthias!

[banderbe]

Originally Posted by Caruthias

John Berardi recommends a 1:1:1 split, and I generally aim for about that.

I shoot for a third from sat. fat but it's near impossible to know for sure my breakdown of poly/mono because so many products don't list it since it isn't required by law.

[kaaud]

keep ur sat. fat 30-40 % and ur golden

[dszil]

funny band...that was actually going to be my plan based on the 1:1:1 ration...as I had found that exact issue to be the case! I figured the 1/3 to 1/3 split between the healthy fats wasn't nearly as important as the 2/3 to 1/3 split between the healthy and unhealthy.

I always like consensus...seems like keeping the saturated fat around 1/3 is the way to go!

Thanks all!

[dodus]

I've never found it to make a huge difference what exactly the split ended up being. I think the most important thing is opting for known healthy fat sources wherever you can fit them in. Fish oil tablets or oils from fatty fish like salmon seem far and away to be the most beneficial fats for fat loss, so make sure you're getting them in some regular fashion, and then just go for olive oil, almonds, the other good stuff where they work out in your meals and don't sweat the details.

[dszil]

dodus,

Due to Saturated Fats being unavoidable in a healthy diet...I was just wondering how much was acceptable to have along for the ride while doing what you said. I was under the misconception that the goal was MINIMAL...which just didn't seem feasible eating how I've always been taught to. So it wasn't so much trying to get every detail right as hoping to fix this misconception...because based on it...I was way off (at roughly 25-30% of fats being sat fats)! Just wanted to make sure I wasn't missing something!

Thanks for the input though...even if you DID ruin my consensus .

[MannishBoy]

Saturated fat isn't totally evil. Some saturated fats are important for hormone production (testosterone for one), and some saturated fats actually are beneficial (stearic acid, MCT, etc).

So while you don't want to necessarily overdo it, all saturated fat isn't bad and there are actually even good and bad saturated fats.

[dodus]

What MannishBoy said. 25-30% saturated fats is definitely not too high. Think of it more as that you're seeking to include the wide variety of (all uniquely beneficial) fat types, rather than seeking to avoid saturated fats.

[dszil]

Think of it more as that you're seeking to include the wide variety of (all uniquely beneficial) fat types, rather than seeking to avoid saturated fats.

I like that. Thx!

[NEdge]

It probably doesn't make too much difference, but mine tends to be something like: 30% sat, 45% mono, 25% polys. Personally I think that is a good split. Too many polys is unnecessary IMO and it's easy to overdo the omega-6. For polys the omega-3 to omega-6 ratio is more important that simply the amount.

[Gordo]

I haven't tracked fat or cals in a while, but I keep to this guideline....I go out of my way to add omega-3 and monounsaturates. I don't go looking for saturates or omega-6 in my diet.

That seems to work pretty well.

[Dr.Jen]

It's called "Eat Fat, Lose Weight" by Anne Louise Gittleman.

What you guys say is right on track. This book just gives the nutritionist point of view, and how to get there... ideas and recipes.
It's an old book, but still one of my faves...


Dr. Jen