High cholesterol

[Mecisteus]

I'm sorry to know you are turned off to research.

I've done my own research enough.

Just that we are from different camps.

Its ok we can agree to disagree.

But your recommendations are not suitable for children and teenagers. They will result in physical deformities and brain developmental delays.

I didn't know this is a children or teenagers forum.

 

[stanlawj]

I've done my own research enough.

Just that we are from different camps.

Its ok we can agree to disagree.

I didn't know this is a children or teenagers forum.

By the way, just to conclude, our argument is about the % of saturated fat. You put it at 5 to 6% or maybe 10%.
It just too low and will mean that you have to go to extra lengths in effort in procuring huge variety of veggies to make up for the missing nutrients that could easily be digested and retained by a herbivore.

Also most fish today is farmed...and what do they eat?
Not sufficient too.

 

[nachtsid.er]

lol so many google experts here

 

[lls0101]

By the way, just to conclude, our argument is about the % of saturated fat. You put it at 5 to 6% or maybe 10%.
It just too low and will mean that you have to go to extra lengths in effort in procuring huge variety of veggies to make up for the missing nutrients that could easily be digested and retained by a herbivore.
Also most fish today is farmed...and what do they eat?
Not sufficient too.

May I know what nutrients are only found in saturated fats? And the specific reason for you to conclude 5-6% or even 10% of saturated fats as too low?

I know our body needs fats to support healthy body function but fats is more than only saturated fats. There are also mono unsaturated fats and polyunsaturated fats.

Can't we have avocado, cold pressed EVOO, nuts and seeds, wild caught fatty fish, greek yogurt as a source of our fats? Why the need to insist on saturated fats?

 

[huphoe]

i think trigercyides are the more concern instead

 

[stanlawj]

May I know what nutrients are only found in saturated fats? And the specific reason for you to conclude 5-6% or even 10% of saturated fats as too low?

I know our body needs fats to support healthy body function but fats is more than only saturated fats. There are also mono unsaturated fats and polyunsaturated fats.

Can't we have avocado, cold pressed EVOO, nuts and seeds, wild caught fatty fish, greek yogurt as a source of our fats? Why the need to insist on saturated fats?

Greek yogurt is high in saturated fat.

We eat fats for essential fatty acids AND the micronutrients that are fat soluble:
A, D, E, B complex especially B12 (Cobalamin is not found in veggies) and K2.

From bone marrow, you can get compounds that are precursors for building blood cells and bone & joints: iron, collagen. Especially important for aging as collagen synthesis decrease with age.

If you try to eat them all from veggies, it will be difficult as some are not found naturally.

10% saturated fat is very tiny.... did you try to measure it? It's about 22g of saturated fat for a 2000 calorie diet.

That's problem with restricting this much fat is that you also severely restrict all the micronutrients soluble in fat.

The main downside with plants that must not be overlooked: the amount of nutrients actually absorbed, also known as BIOAVAILABILITY. The presence of fibre, cell walls, and the plant natural toxins can inhibit absorption of nutrients.

For example, if you eat fresh green veggies, most of it will pass out GREEN and undigested. You need to break down the cell walls through crushing/blending, steaming or boiling, then the chlorophyll can be broken down by digestive enzymes and then absorbed into the body.

Another example: whole grain rice is not fully absorbed due to phytic acid (phytates) that actually interferes with the body's absorption of minerals, specifically iron, zinc, magnesium, and calcium.

 

[bakuten]

Greek yogurt is high in saturated fat.

We eat fats for essential fatty acids AND the micronutrients that are fat soluble:
A, D, E, B complex especially B12 (Cobalamin is not found in veggies) and K2.

From bone marrow, you can get compounds that are precursors for building blood cells and bone & joints: iron, collagen. Especially important for aging as collagen synthesis decrease with age.

If you try to eat them all from veggies, it will be difficult as some are not found naturally.

10% fat is very tiny.... did you try to measure it? It's less than 30g of fat, which equals THREE eggs.

That's problem with restricting this much fat is that you also severely restrict all the micronutrients soluble in fat.

The main downside with plants that must not be overlooked: the amount of nutrients actually absorbed, also known as BIOAVAILABILITY. The presence of fibre, cell walls, and the plant natural toxins can inhibit absorption of nutrients.

For example, if you eat fresh green veggies, most of it will pass out GREEN and undigested. You need to break down the cell walls through crushing/blending, steaming or boiling, then the chlorophyll can be broken down by digestive enzymes and then absorbed into the body.

Another example: whole grain rice is not fully absorbed due to phytic acid (phytates) that actually interferes with the body's absorption of minerals, specifically iron, zinc, magnesium, and calcium.

i rmb following the food pyramid in my younger years.

result was that I was always hungry....and cannot resist the urge to snack throughout the day....and getting fatter and fatter every year until my BMI hit 35+. Guess i was fat soluble nutrient starved back then.

after that 5 month zero carbs(under 25g) / high animal fat diet....that hunger pang nolonger exist.
nowadays i can go 48hrs without food as long as i get my salted kopi O kosong and i will still be fine.

 

[stanlawj]

May I know what nutrients are only found in saturated fats? And the specific reason for you to conclude 5-6% or even 10% of saturated fats as too low?

I know our body needs fats to support healthy body function but fats is more than only saturated fats. There are also mono unsaturated fats and polyunsaturated fats.

Can't we have avocado, cold pressed EVOO, nuts and seeds, wild caught fatty fish, greek yogurt as a source of our fats? Why the need to insist on saturated fats?

Also to avoid confusion about saturated vs unsaturated fats.... it's more important to eat whole fats naturally from healthy animals sufficiently, so more like 20% to 30% total fats. The % saturated vs unsaturated less important compared to the quality of animal, and the method of cooking (which can damage the fat turning it rancid).

 

[lls0101]

Also to avoid confusion about saturated vs unsaturated fats.... it's more important to eat whole fats naturally from healthy animals sufficiently, so more like 20% to 30% total fats. The % saturated vs unsaturated less important compared to the quality of animal, and the method of cooking (which can damage the fat turning it rancid).

I agreed with 20-30% fats in diet.

Prefer to minimise my source of fats from saturated fats. There are other sources of fats.

 

[Robert Cai Tao]

I taking black seed oil and krill oil hope can bring down my cholesterol

 

[stanlawj]

i rmb following the food pyramid in my younger years.

result was that I was always hungry....and cannot resist the urge to snack throughout the day....and getting fatter and fatter every year until my BMI hit 35+. Guess i was fat soluble nutrient starved back then.

after that 5 month zero carbs(under 25g) / high animal fat diet....that hunger pang nolonger exist.
nowadays i can go 48hrs without food as long as i get my salted kopi O kosong and i will still be fine.

you purposely train your fat burning ability?

 

[bakuten]

you purposely train your fat burning ability?

no....was just trying out various diet....and settled on zero-carb(zero plant foods) that gave me actual results that I am able to maintain till today(about 4 years on)

all other diets i've tried had slow results....and was always hungry.....and rebounds easily after i stop/cheat.

 

[16/8IF]

Highly agree with this. Had the same exact experience with the hunger suppression part.

Except that, after putting on about 10kg of muscle mass without moving an inch on my waist...I find my protein and fat requirement before I'm satiated almost doubled lol.

Can u elaborate how you gain 10 kg of muscle mass, with any weight or resistance training ? Protein , 1.6 g per kg of body weight ?

 

[Mecisteus]

By the way, just to conclude, our argument is about the % of saturated fat. You put it at 5 to 6% or maybe 10%.
It just too low and will mean that you have to go to extra lengths in effort in procuring huge variety of veggies to make up for the missing nutrients that could easily be digested and retained by a herbivore.

Also most fish today is farmed...and what do they eat?
Not sufficient too.

Under 10% is just the recommended.

By the way, there are many resources to support this guidelines especially if you have high LDL or APOB.

At end of day, targeting high or low LDL / APOB, it's up to you to decide.

You don't the know the conditions of your arteries until you do a CTA.

For me, I prefer to keep my cholesterol markers like APOB low.

 

[stanlawj]

For those who didn't know: saturated fat is essential for keeping serum testosterone high enough.
Some amount of it is necessary for men especially those intending to build muscle.

https://pubmed.ncbi.nlm.nih.gov/6298507/#:~:text=When men were transferred from,, P less than 0.001).

When men were transferred from their customary diet to an experimental diet, which contained less fat with a higher polyunsaturated/saturated ratio (P/S-ratio) and more fibre, there was a significant decrease in serum total testosterone concentrations (22.7 +/- 1.2 vs 19.3 +/- 1.1 nmol/l SEM, P less than 0.001). Furthermore, serum free, unbound testosterone fell from 0.23 +/- 0.01 to 0.20 +/- 0.01 nmol/l SEM (P less than 0.01). The hormonal changes were reversible. This observation suggests that testosterone activity in plasma can at least partly be modified by changing the composition of the diet.

For overweight ppl, building muscle isn't a priority, but losing excess fatty weight is, so it makes sense to target this goal first by dropping total calorie intake including saturated fat intake.

For normal men (esp. those trying to build muscle), going too low on saturated fat will make testosterone level go down and it becomes difficult to maintain muscle mass and sex drive. At some point, the percentage intake is no longer that important, but the QUANTITY matters more.

 

[randomph]

Where to do apo B test? The common health screening here don’t bother

 

[16/8IF]

Where to do apo B test? The common health screening here don’t bother

You can get it done in some clinic and definitely in the hospital. It is normally done together with ApoA1, cost is SGD 26 total for both.

In the public hospital you might have difficulty to get one ordered if you meet the "wrong doctor" who might not be keen to order one for you.

 

[bakuten]

Can u elaborate how you gain 10 kg of muscle mass, with any weight or resistance training ? Protein , 1.6 g per kg of body weight ?

i tried many things but mostly just did simple calisthenics at home cuz im lazy as hell.
e.g. - pushups started with 10 x 10 sets, increased the reps as i got stronger. I can do 60+ standard pushups in a minute now.
- various types of squats at high intensity that gets my heart rate pumping
- installed a chin-up bar and slowly worked my way from 1 to 2 reps to 16 reps now

each of the above 3 takes less than 30mins. I only workout 2 to 3 times a week rotating the above 3....e.g. monday pushups, thursday squats, saturday chinups.

for protein, i don't keep track, i just go very meat / fat / eggs heavy till i am satiated for the day.

 

[16/8IF]

i tried many things but mostly just did simple calisthenics at home cuz im lazy as hell.
e.g. - pushups started with 10 x 10 sets, increased the reps as i got stronger. I can do 60+ standard pushups in a minute now.
- various types of squats at high intensity that gets my heart rate pumping
- installed a chin-up bar and slowly worked my way from 1 to 2 reps to 16 reps now

each of the above 3 takes less than 30mins. I only workout 2 to 3 times a week rotating the above 3....e.g. monday pushups, thursday squats, saturday chinups.

for protein, i don't keep track, i just go very meat / fat / eggs heavy till i am satiated for the day.

Thanks for the reply.

 

[rarenick]

i tried many things but mostly just did simple calisthenics at home cuz im lazy as hell.
e.g. - pushups started with 10 x 10 sets, increased the reps as i got stronger. I can do 60+ standard pushups in a minute now.
- various types of squats at high intensity that gets my heart rate pumping
- installed a chin-up bar and slowly worked my way from 1 to 2 reps to 16 reps now
each of the above 3 takes less than 30mins. I only workout 2 to 3 times a week rotating the above 3....e.g. monday pushups, thursday squats, saturday chinups.
for protein, i don't keep track, i just go very meat / fat / eggs heavy till i am satiated for the day.

What is your age (or age range)? U are very strong


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