Too much fat in diet?

Ask and answer questions, discuss research and applications

Moderators: Ironman, Jungledoc, ianjay, stuward

User avatar
Rik-Blades
Associate Member
Associate Member
Posts: 458
Joined: Tue May 06, 2008 1:47 pm
Location: Nottinghamshire U.K.

Too much fat in diet?

Post by Rik-Blades » Sun Jun 21, 2009 4:02 pm

Okay, so i've re-vamped my diet and made some changes to drop the easy carbs and increase fat and protein. All my carbs are complex carbs now and much lower than my usual diet (good times!) BUT i've done the math and i'm paranoid about the FAT! (bad times?)

I estimate 40 % of daily calories comes from fat, the protein and carbs are 30 % each.

I've looked carefully at the various topics and advice available on this site, especially ironmaidens708 sticky regarding fat loss. From this I conclude that I shouldn’t worry about the fat, as long as I’m avoiding trans and vegetable fats. I also swallow 6 grams of fish oil throughout the day (3 x 2000mg).

I lift 5 times a week, swim for cardio 2-4 times a week.

My fats come from olives, fish, whole eggs, nuts (natural peanut butter), pork, beef and full fat cheese, butter and milk. I would say my saturated fat intake is around 39 grams.

Am I heading for trouble?

Regards,

Rik

frogbyte
Advanced Member
Advanced Member
Posts: 1455
Joined: Sun Jun 24, 2007 3:46 pm

Post by frogbyte » Sun Jun 21, 2009 5:17 pm

Uh geez that's a lot of fish oil... why such a huge amount?

Jebus
Advanced Member
Advanced Member
Posts: 1106
Joined: Mon Mar 30, 2009 11:04 pm

Post by Jebus » Sun Jun 21, 2009 6:52 pm

yea i dont think you need that much omega 3, and obviously too much is bad.

I dont know for sure but 3 or more grams every day is too high.

I like to have my saturated fats and MUFA high and low PUFA.

User avatar
stuward
moderator
moderator
Posts: 6600
Joined: Sat Mar 10, 2007 5:44 pm
Location: Halifax, NS

Post by stuward » Sun Jun 21, 2009 7:55 pm

You're fine. The fish oil will help undo the damage from years of eating too much vegetable oil. In a few months you can reduce this if you want. You should keep your Omega 3 and 6 about the same. As long as you reduce the Omega 6, you can go more moderate on the Omega 3. 6 grams of fish oil is not a lot. There really is no upper limit on Omega 3. Eskimos (eating a traditional diet) eat the most and have the lowest heart disease rates.

User avatar
Rik-Blades
Associate Member
Associate Member
Posts: 458
Joined: Tue May 06, 2008 1:47 pm
Location: Nottinghamshire U.K.

Post by Rik-Blades » Mon Jun 22, 2009 2:17 am

stuward wrote:You're fine. The fish oil will help undo the damage from years of eating too much vegetable oil. In a few months you can reduce this if you want. You should keep your Omega 3 and 6 about the same. As long as you reduce the Omega 6, you can go more moderate on the Omega 3. 6 grams of fish oil is not a lot. There really is no upper limit on Omega 3. Eskimos (eating a traditional diet) eat the most and have the lowest heart disease rates.
Thanks stuward, I was sure I was okay with the fish oil, but it's good to get some re-assurance.

I guess i'm still trying to break the 'saturated fat is bad' programming thats been drummed into us via the media etc.

In regard to 3-6 ratio, how can one tell if you have the amounts the same? It's not like the amounts are listed with the usual nutritional information available?

KPj
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 3482
Joined: Thu Mar 02, 2006 5:49 am

Post by KPj » Mon Jun 22, 2009 3:28 am

I aim to get atleast 6 grams of fish oil per day, but prefer to go as high as 10. I've seen the recommendation that lifters should get 6-10g per day. If i remember correctly, PN recommend 6-12g per day. With every shake I take 2 capsules which total 2.4g of fishoil, and 1.2g of EPA/DHA.

KPj

User avatar
stuward
moderator
moderator
Posts: 6600
Joined: Sat Mar 10, 2007 5:44 pm
Location: Halifax, NS

Post by stuward » Mon Jun 22, 2009 3:38 am

Most O 6 will come from seeds, whether in the form of vegetable oil, bread or conventionally raised beef. All you can do is attempt to limit your intake. You won't get it all, and you do need a small amount anyway.

User avatar
Rik-Blades
Associate Member
Associate Member
Posts: 458
Joined: Tue May 06, 2008 1:47 pm
Location: Nottinghamshire U.K.

Post by Rik-Blades » Mon Jun 22, 2009 3:29 pm

Thanks for the re-assurance guy's, feel much better now.

Regards,

Rik

frogbyte
Advanced Member
Advanced Member
Posts: 1455
Joined: Sun Jun 24, 2007 3:46 pm

Post by frogbyte » Tue Jun 23, 2009 4:40 pm

Where's the evidence of such very large amounts being beneficial?

User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

Post by Jungledoc » Tue Jun 23, 2009 6:39 pm

Jebus wrote:yea i dont think you need that much omega 3, and obviously too much is bad.

I dont know for sure but 3 or more grams every day is too high.

I like to have my saturated fats and MUFA high and low PUFA.
"and obviously too much [O-3] is bad" in what way? What's your concern with this?

Jebus
Advanced Member
Advanced Member
Posts: 1106
Joined: Mon Mar 30, 2009 11:04 pm

Post by Jebus » Tue Jun 23, 2009 10:36 pm

Jungledoc wrote:
Jebus wrote:yea i dont think you need that much omega 3, and obviously too much is bad.

I dont know for sure but 3 or more grams every day is too high.

I like to have my saturated fats and MUFA high and low PUFA.
"and obviously too much [O-3] is bad" in what way? What's your concern with this?
So are you saying you can basically eat as much with no problems?

Too much is bad thats why its "Too Much"

I just don't know how much, too much is.

User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

Post by Jungledoc » Wed Jun 24, 2009 1:56 am

But "bad" in what way? What do you think it will do?

User avatar
Rik-Blades
Associate Member
Associate Member
Posts: 458
Joined: Tue May 06, 2008 1:47 pm
Location: Nottinghamshire U.K.

Post by Rik-Blades » Wed Jun 24, 2009 2:19 am

I've done a 'very' quick google on the subject of 'too much fish oil' and this is the 'worst' I found...

Thin blood --

If you are already taking blood thinners, you need to be especially wary of taking too much fish oil. Fish oil has many cardiovascular benefits including naturally thinning blood. Combined with prescribed blood thinners, you could thin your blood too much.

Allergic reactions --

Anyone that is allergic to fish needs to start off with very low doses of fish oil. Low quality fish oil supplements will say "fish oil" or "marine lipids" on the label. In this case, you can't be sure what is in the supplements and it is best that you avoid this supplement altogether.

High quality fish oil --

High quality supplements are made from the oil from tuna, salmon, anchovies, and sardines. If you are allergic to any of these species of fish, you may need to take a vegetarian Omega 3 supplement. Vegetarian Omega 3 supplements give you the same benefits and are made from algae.

Loss of blood clotting ability --

Fish oil thins your blood so be cautious if you are a "free bleeder." If you take extremely high doses, anything over 4000mg per day, you may have trouble getting your blood to clot after a cut or injury.

Low blood pressure --

If you take prescribed beta blockers, ACE inhibitors, and alpha blockers to lower blood pressure, fish oil will lower it even more. Low blood pressure is a good thing, but you don't want it too low.
Other symptoms that show you may be taking too much fish oil are upset stomach, loose stools, acid reflux, bad breath, and burping that tastes like fish oil. If you are having any of these symptoms lower your dosage until they disappear.
....................................

So basically, if you are already ill, then you may still be ill. I noticed that none of the 'claims' are backed up by any studies.

I've been lifting too much weight and eating too much protein recently and all my muscles started to swell up.....?

anandsr21
Novice
Novice
Posts: 78
Joined: Mon Sep 22, 2008 8:12 am

Post by anandsr21 » Wed Jun 24, 2009 4:23 am

A good site on Omega 6 versus Omega 3 information is the very good whole health source site.

http://wholehealthsource.blogspot.com/search/label/fats

The site says that beyond 5 grams fish oils will not be much useful. But I am not sure ;-). At least in the beginning it should be useful.

KPj
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 3482
Joined: Thu Mar 02, 2006 5:49 am

Post by KPj » Wed Jun 24, 2009 4:32 am

frogbyte wrote:Where's the evidence of such very large amounts being beneficial?
who says 6-12g is large? I don't think it is. Charles Poliquin recommends 30-45g per day. In that context, 10g is pretty small. That's what my training partner goes by. He has atleast 30 caps per day (1g/cap).

Where's the evidence that tiny dosages (1-3g / day) does any good?

KPj

Post Reply