Page 1 of 6 12345 ... Last
  1. #1

    Join Date
    Jul 2003

    Importance of fats?

    I have been reading alot recently about sports diets. Obviously the most common one is the 40 - 30 - 30 diet. Recently however I stumbled across a diet that is composed of mostly carbohydrates and protein. It is a weight loss diet which is what im looking for since I want to lower my BF without resorting to supplements. The crux of the program is that you eat 6 times a day and reduce the amount of fat intake to like 30 - 35 grams. You will still gain the same amount of calories just by eating more carbs and protein.

    My question is how important are fats to your body? How much fat is healthy and how much (or how little) is unhealthy. For us fighters we need a little bit of fat to burn during long matches I would presume. Please opinions and facts are both welcome.

  2. #2

    Join Date
    Jun 2003
    dietary fat lends food a desirable texture and taste.

  3. #3

    Join Date
    Mar 2004
    Wing Chun
    If you want to lose weight, eat less calories than you burn (of wholesome, nutritious food with plenty of complex protein and vitamins in it). All fancy weight-loss diets you see advertised are sophisticated marketing pitches which may or may not have some value (only in terms of whether their particular system is one you find easy to stick to. e.g. Atkins works for a lot of people because it gets people eating less calories whilst still letting them eat lots of stuff they like).

    As far as needing fat as fuel to see you through a fight.. I wouldn't worry about that particularly.
    Your body will store surplus calories as fat whether those calories were originally ingested as carbs, protein or fat. However, body fat is useful as a protective padding (within limits of course, and it should be evenly distributed) and certain particular types of fat are also useful to your body in ways other than as fuel (fish oils being good for your nervous system for example).

  4. #4

    Join Date
    Nov 2003
    Ikebukuro, Tokyo
    Muay Thai
    If you limit your fat intake too severly, you'll feel sluggish. You should keep your fat intake to atleast 30%, any less and you'll find significant drops in your energy level. Unless you want to become a bodybuilder, there's no reason why you should restrict your fat intake that much.

  5. #5

    Join Date
    Jul 2002
    JacksonFAILLE Flor-i-duh
    there are such things as essential fats - your body can not make them.

    Also, several nutrients are only fat soluable.

    finally, fat tastes good and you need it as part of metabolism anyway.
    Katana, on 540 kicks: "Hang from a ceiling fan with both hands. Flail your feet out and ask people to walk into you as you hit their face."

  6. #6
    Dr. Fagbot Q. MacGillicuddy, PhD's Avatar
    Join Date
    Feb 2004
    Twirling Foot Kung Fu
    different fats play important roles in the way your body processes and absorbs nutrients. cut fat too much and you might be cutting vitamin b12 or something too.
    Quote Originally Posted by Hedgehogey
    Quote Originally Posted by Kidspatula
    Bleep bleep blip bloop

  7. #7
    Bang!'s Avatar
    Join Date
    Apr 2003
    Wu Style TCC + BJJ
    Also, by taking that much fat out of the picture, you run the risk of consuming too much protein, which carries its own problems.

  8. #8

    Join Date
    Jan 2004
    east coast
    Deciding On A Style

    I have a huge amount of respect for anyone who is an athlete and stays 'natural'..
    It's a true testiment to your character & you won't have the health problems that many will have in their late 30's.


    Statistically, approximately 101,000,000 US citizens have total cholesterol levels of 200 mg/dL & higher, which is considered borderline high risk.
    About 41,000,000 US adults have blood cholesterol levels of 240 mg/dL & higher, which is considered high risk.
    High blood cholesterol is a significant risk factor for heart disease.
    Lowering blood cholesterol through not smoking, increased physical activity, weight loss & proper diet lowers that risk.
    However, blood cholesterol is very specific to each individual & for that reason, a full lipid profile is an important part of your medical history & very important information for your physician to have especially if your family history includes heart disease.

    What is cholesterol?
    It's a waxy substance found in all parts of your body.
    It aids in the production of cell membranes, vitamin D & some hormones.
    Cholesterol in your blood comes from two sources.. the foods you consume & your liver.
    However, your liver makes all of the cholesterol your body needs so think of all the additional cholesterol you're feeding your body through the foods you're eating.

    Cholesterol and other fats are carried in your blood stream in the form of special particles called lipoproteins.
    The two most commonly known lipoproteins are {LDL} low density lipoproteins & {HDL} high density lipoproteins.

    Low density lipoprotein cholesterol~
    LDL cholesterol is what is considered 'bad' cholesterol & is a type of fat in the blood that contains the most cholesterol.
    It contributes to the formation of plaque buildup in the arteries known as atherosclerosis.
    To help lower your LDL because you want it to be as LOW as possible~
    *Take the time to read labels & get better understanding of what you're eating.
    *Maintain a healthy weight.
    *Avoid foods high in saturated fat, dietary cholesterol & excess calories.
    *Exercise & do some type of aerobic activity at least three times a week {brisk walking, playing raquet ball, bike riding, rollerblading, anything which raises your heart level}.
    *If you smoke, stop.

    High density lipoprotein cholesterol~
    HDL cholesterol is considered to be the 'good' cholesterol & is a type of fat in the blood that helps to remove cholesterol from the blood, preventing the fatty buildup & formation of plaque.

    To raise HDL because you it as HIGH as possible~

    *Exercise & do aerobic activites at least three times a week.
    *Don't smoke.
    *Avoid saturated fat intake.
    *Maintain a healthy body weight.

    In some cases, your physician may need to prescribe an Rx. because sometimes raising HDL is complicated, especially if you've been inactive and are very overweight.
    Only your physician can make that call & will decide from test results whether or not you need to be on a therapeutic plan.
    During a physical, your physican will order a cholesterol screening which is a profile of the fats in your blood. Screenings help identify people at risk of heart disease. It is IMPORTANT to have what is called a full lipid profile to show the actual levels of each type of fat in your blood.. LDL, HDL, triglycerides & others.
    Hopeful results would be a total cholesterol level below 200 mg/dL.. which is considered desirable.
    Healthy levels of LDL would read less than 100 mg/dL {milligrams/per deciliter}.
    Less than 40 mg/dL of HDL puts you at higher risk for heart disease.

    Another class of fat found in the bloodstream are called triglycerides however, the link between triglycerides & heart disease is {I believe} still in clinical study.
    What has been established is that many people with high triglycerides also have other risk factors such as high LDL levels or low HDL levels.
    The bulk of your body's fat tissue is in the form of triglycerides & a healthy triglyceride level is less than 150 mg/dL.
    Another thing that is being investigated is that elevated triglyceride levels may be caused by medical conditions such as diabetes, hypothyroidism, kidney disease, or liver disease.
    And they're also looking into the dietary causes of elevated triglyceride levels, which may include obesity & high intakes of fat, alcohol & concentrated sweets.

  9. #9

    Join Date
    Oct 2002
    IF you cut and paste make sure you give the source

  10. #10

    Join Date
    Jan 2004
    east coast
    Deciding On A Style
    Easy to remember cholesterol facts~

    *READ food labels, they have plenty of useful information. Compare products by looking on the nutrition label for the amount of saturated fat, total fat, cholesterol & total calories in a serving of the product. Use this information to compare similar products. Also, look for the list of ingredients. The ingredient in the greatest amount is first and the ingredient in the least amount is last. So to choose foods low in saturated fat or total fat, use sparingly the products that list fats or oil first, or that list many fat and oil ingredients.

    *Even though some red meat is high in saturated fat & cholesterol {which can raise your blood cholesterol} you do not need to stop eating it if you are a red meat eater. Nor do you need to stop any other single food for that matter. Many people consider red meat as an important source of protein, iron and other vitamins & minerals. You should, however, cut back on the amount of saturated fat & cholesterol that you consume. Choose lean cuts of meat with the fat trimmed & watch your portion sizes. Don't eat more than 6 ounces of meat a day. If you need a visual, six ounces is about the size of two stacked decks of playing cards.

    *As far as cholesterol goes, fish oil suppliments generally do not reduce blood cholesterol levels, but fish is a good food choice because it's low in saturated fat & fish oils are a source of omega-3 fatty acids, which are a type of polyunsaturated fat.

    *Eating less fat, especially saturated fat, and cholesterol can lower your blood cholesterol level. Generally your blood cholesterol level should begin to drop a few weeks after you start on a cholesterol lowering diet. How much your level drops depends on the amounts of saturated fat and cholesterol you used to eat, how high your blood cholesterol is, how much weight you lose if you are overweight & how your body responds to the changes you make. Over time, you may reduce your blood cholesterol level by 10-50 mg/dL or even more.

    *Saturated fats raise your blood cholesterol level more than anything else. So, the best way to reduce your cholesterol level is to cut back on the amount of saturated fats that you eat. Theses fats are found in largest amounts in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils, coconut, palm & palm kernel oils.

    *Most vegetable oils~ canola, corn, olive, safflower, soybean & sunflower oils contain mostly monounsaturated and polyunsaturated fats, which help lower blood cholesterol when used in place of saturated fats. However, a few vegetable oils~ coconut, palm & palm kernel oils contain more saturated fat than unsaturated fat. A special kind of fat, called trans fat is formed when vegetable oil is hardened to become margarine or shortening, through a process called hydrogenation. The harder the margarine or shortening, the more likely it is to contain more trans fat. IF you have to eat margering, choose a margarine containing liquid vegetable oil as the first ingredient. Just be sure to limit the total amount of any fats or oils, since even those that are unsaturated are rich sources of calories.

    *Children from high risk families, in which a parent has high blood cholesterol {240 mg/dL or above} or in which a parent or grandparent has had heart disease at an early age {55ish} should have their cholesterol levels tested. If a child from such a family has a cholesterol level that is high, it should be lowered under medical supervision, primarily with diet, to reduce the risk of developing heart disease as an adult. For most children, who are not from highrisk families, the best way to reduce the risk of adult heart disease is to follow a low saturated fat, low cholesterol eating pattern. All children over the age of 2 years and all adults should adopt a heart healthy eating pattern as a principal way of reducing coronary heart disease.

    *If you have a loved one who has had a heart attack, naturally they're at much higher risk for a second attack. Reducing blood cholesterol levels can greatly slow down & in some people, even reverse the buildup of cholesterol & fat in the wall of the coronary arteries and significantly reduce the chances of a second heart attack. If you have had a heart attack or have coronary heart disease, your LDL level should be around 100 mg/dL which is even lower than the recommended level of less than 130 mg/dL for someone who hasn't suffered an attack.

    *All adults 20 years of age or older should have their blood cholesterol level checked at least once every 5 years. Blood cholesterol levels in both men & women begin to go up around age 20. For both men & women, heart disease is the number one cause of death.

    *High blood cholesterol, smoking, diabetes, being overweight & physical inactivity are the risk factors for heart disease that a person can do something about.

Page 1 of 6 12345 ... Last


Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Log in

Log in