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Is you low fat diet REALLY all that great?

ScorpioGirl

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The Cons of a Low Fat Diet

Many individuals mistakenly think that a diet chock full of low fat foods is automatically a low calorie, healthy diet. It isn’t. Jelly beans, soda, fat free ice cream, cookies and pretzels are all low in fat but they aren’t low in calories, especially if you eat them without regard to portion sizes. In fact, a diet that is full of low fat treats can quickly add up to a high calorie, unhealthy diet. It isn’t a coincidence that the weight of Americans has been steadily climbing over the last couple of decades, and they have also been simultaneously tacking on approximately an extra 300 calories daily, on average. Interestingly, the majority of these extra calories are coming from sugars and refined grains (products made with white flour), which are both low in fat. Any excess calories in your diet, whether they are from full fat or low fat foods, can contribute to weight gain.


Reducing fat too dramatically in the diet can also be unhealthy for certain individuals. For some sedentary, overweight individuals, a diet that is low in fat and high in carbohydrates can cause an increase of triglycerides (fat) in the blood, a decrease of the "good" HDL cholesterol, and an adverse change in the size of the "bad" LDL cholesterol. All of these changes add up to an unhealthy combination for your heart. (A high amount of the "good" HDL cholesterol is protective against heart disease.)


Also, a diet too low in fat can also cause you to come up short with some important dietary nutrients, such as the mineral zinc, some B vitamins, and certain essential fatty acids that your body needs. (A fat is made up of fatty acids.) You also need some fat in your diet in order to help your body absorb the fat-soluble vitamins A, D, E, and K, as well some compounds such as lycopene. Lycopene is found abundantly in tomatoes and tomato products and may be protective against prostate cancer.


- By Joan Salge Blake, MS, RD, LDN. Blake is a nutrition professor at Boston University and a nationally known writer, lecturer and nutrition expert.
 
Good post! I don't know how many times I've tried to explain this.

Don't you just love all the "low fat" foods out. People think they are since they are eating something "low fat" that they can eat more of it. Not even considering how many calories they are eating.

Now we have this 0 Trans fat craze that is miss leading so many people. It pisses me off that KFC is advertising that their chicken has 0 trans fat like now it's healthy to eat it. :mad:
 
agreed

good post.

question though--

i'm a 5'8 female, wt. 148lbs, comp 16%...

out of curiosity, to maintain my lean mass and decrese my fat mass would you go by percentage of fat calories to total caloric intake, or would you tend toward limiting fat grams to a specific number?

what do you consider to be the lowest number of fat grams one can consume before your body goes into starvation mode? i've heard 35 grams is about the minimum...

i'm a bit of a hybrid athlete--i love mixed martial arts training, which requires an insane amount of anaerobic cardio, but i'm also really into weight lifting for size. i don't consider myself a bodybuilder b/c i won't ever get the mass i'd like to as long as i'm doing the mma style training. i play with my nutrition numbers a lot and have managed to maintain a lot of my lean mass despite 5-6 sessions of high intensity cardio/week.

i've been a member here for one day and so far, its an awesome forum!
 
Once you determine your total daily calories then you can break the micro nutrition down by %. I tend to keep mine when cutting at Protein 35% / Carbs 50% / Fat 15%. Sometimes I have to adjust the carbs and protein, but I leave the fat at 15%. You still need some fat even when you are cutting, so I wouldn't go below 10%. Women's total daily calories shouldn't go below 1500 calories, and men should go below 2,000.
 
Good posts! In the off season, I enjoy having my carb count a little higher then when competition time comes around, but I normally carb cycle - Having higher carb/lower fat days on training days and on non-training days increasing my fats and decreasing my carbs.

In the end it's whatever makes you comfortable! But, this low fat craze is ridiculous. Most low-fat products have at least twice the amount of sugar!
 
ratios that work

good feedback!

i think i've actually had the best success with 40:40:20, carbs:pro:fat, but it would be interesting to try Sassy's ratio...

duh, in hindsight it does make sense to determine grams of fat once you've got your calorie requirements. i get stuck being like, ok, i weigh 148lbs, my lean mass is...about 123ish lbs, therefore i need...123 x 1g (or whatever your protein determinant is...) which ends up being waay to low, so i bump it up to about 175-200g protein and then build the ratios off of that.

good posts!
 
Now when I'm bulking or off season I'll increase the fat to 20% and lower the carbs... 35/45/20. The fat/carbs ratio definitely differs between individuals. I know some people who do better with high fat / low carbs. It really depends on how your body process carbs... example food allergies (for example wheat, dairy or nuts), effects how carbs are processed.

When it comes to carbs and fat, they both are used as fuel for your body. What isn't burned off is stored as fat. In order to effectively loose weight you want to use one of them as fuel, but you must keep the other low. Your body will burn sugar first and fat last. So if you have high fat and carbs, the carbs are going to be used first and anything that isn't used will be stored.
 
ridiculous question for this forum

i'm the type that can do a decent amount of carbs but i have to keep the fat grams low or i store it as fat...

however, out of curiousity, i'm guessing that wine is considered absolute evil b/c the liver temporarily halts fat metabolism to process the alcohol, but, do any of you ever have a glass of wine or do you feel like it does too much damage to your nutrition program? :eek:
 
You will also find that the older you get that your body changes, and your diet has to be tweaked to those changes. Now I have to watch the fat when I'm cutting, because like you it just gets stored. Now that I'm older, I don't do a bulking diet any more either... to damn hard to get the fat off.

When I am on a precontest diet, I don't drink any alcohol. I'm sure there are others that may drink. I would stay way from drink with sugar mixers, and stick with white or cabernet wine. I've heard other might drink liquor, such as vodka or scotch... it's the mixers you have to stay away from. IMO, it's just better to eliminate it totally.
 
action plan

damn changing metabolism!

on lift/cardio days i'm going for 2500 cals- 35:45:15 pro:carbs:fat
on non-lift/possible cardio days i'm going for 2000 cals-35:35:30 same ratio

i'm doing one cheat meal/week...which...may include a little alcohol.
definitely no mixers.

i'm keeping the cals high b/c my martial arts training keeps the cardio intense.

i cut out the starch at night...just green vegetables and lean protein...maybe some flax oil/almonds/etc.

statistically (just remeasured!) i'm at 5'8/146lbs/ comp 18%, lean mass 120...
goal--lean mass at least 120lbs/comp 16%...i'll set the goal of August 11th...

here goes!

thanks everyone y'all are awesome!
 
I keep my fats higher and carbs lower - always - due to my sensitivity to carbs. I prefer a 50/30/20 or a 40/40/20 (p/f/c).

I can't stand listening to people talk about their "low fat" diet. It makes me cringe.
 
I keep my fats higher and carbs lower - always - due to my sensitivity to carbs. I prefer a 50/30/20 or a 40/40/20 (p/f/c).

I can't stand listening to people talk about their "low fat" diet. It makes me cringe.


do you think this is a female thing?
I have better luck doing the same ... keeping lower as well ...

and i too, cringe when people say 'low fat' :)
 
tbh, I think in general, MOST females would do better with higher fats and lower carbs - unless they have a higher metabolism. It's all individual, but in GENERAL I tend to lean toward higher fats for females. ;)
 
Most people who understand nutrition would agree that if you eat enough healthy fats and get enough fiber carbs are not needed at all. I think that the reason that most people think that they need carbs is because they don't understand how to utilize fats correctly. That being said I'm not claiming that I never eat carbs but they are by far the lowest percentage of my macronutrient calories.
 
Most people who understand nutrition would agree that if you eat enough healthy fats and get enough fiber carbs are not needed at all. I think that the reason that most people think that they need carbs is because they don't understand how to utilize fats correctly.

I would have to disagree with this. Carbs do more for the body than just manipulate body fat and water. Carbs are EXTREMELY important for brain function.
 
Most people who understand nutrition would agree that if you eat enough healthy fats and get enough fiber carbs are not needed at all. I think that the reason that most people think that they need carbs is because they don't understand how to utilize fats correctly. That being said I'm not claiming that I never eat carbs but they are by far the lowest percentage of my macronutrient calories.

I don't agree with this... it really comes down to a person's body, and how it reacts to carbs. For example someone with food allergies to lactose and wheat gluttons are much better off on a low cabs diet vs someone with a high metabolism.

I am ectomorph. When I was young, I never had to diet. I still exercised, but I ate what I wanted and didn't gain weight. It was tough putting muscle on. When I dieted down for my first competition, I lost weight very quickly and didn't have to diet very hard or long. I do better dieting with carbs.

Neither Carbs or fat are bad. It's all how you use them.
 
Study more on nutrition. The post read that with enough healthy fats carbs are not NEEDED. The body is completely capable of using fats to support brain function when carbs are not available. I do agree that everyone's body responds to macronutrients differently but there have been countless studies that prove that carbs are not NEEDED with sufficient fat supply. For more info read the book Extreme Muscle Enhancement by Carlon M. Colker, MD. After reading this book cover to cover you will more insight on the meaning of the post.
 
For example someone with food allergies to lactose and wheat gluttons are much better off on a low cabs diet vs someone with a high metabolism.

LACTOSE IS MILK SUGAR WHAT DOES THAT HAVE TO DO WITH FATS VS. CARBS? HAVING A HIGH METABOLISM SUGGESTS THAT YOUR BODY BURNS MORE CALORIES THAN SOMEONE WITH A SLOW METABOLISM SO COULDN'T YOU JUST EAT MORE FATS TO ENSURE THAT YOU DON'T LOSE ALL OF YOUR SIZE OR GET TO LEAN TO EARLY? 1G FAT=9CAL 1G CARB=4 CAL.

Neither Carbs or fat are bad. It's all how you use them.[/QUOTE]

THIS I DO AGREE WITH 100%. I DO USE CARBS IN THE OFFSEASON PRE AND POST WORKOUT AND THEY DEF. HELP.

MY ANSWERS TO HER POST ARE IN CAPS!!!!!!!!!!!
 
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I hope I didn't seem like an ass in my posts. Just trying to share some info.:D
 
Bottom line is this:

Muscles need ATP which is from SUGAR period. No sugars mean you eventually DIE. The heart is a muscle and does need carbs to function.

Dusty, personally I have no idea who you are responding to and some of your posts are just messy so its confusing.

All macros are essential and have their place. Short term you can do some crazy things but long term it wont work out. This is basic stuff. You do need carbs, fats and proteins. Anyone that says different is an idiot.
 

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