from:
Setting The Record Straight on Saturated Fats | Biolayne
and following from that:
This is an important point in view of the narrative from the LCHF paradigm that saturated fats are not harmful.
Dr Layne Norton
Norton is one of my favorite guys. I often quote some of his research.
However, Norton isn't a proponent of the Ketogenic Diet (high Fat Diet). Ironically, one of his best friends (Dr Jake Wilson) promotes the Ketogenic Diet based on his research an other in his book...
The Ketogenic Bible
This is a well written book that delves into the Ketogenic Diet
My critique of it would be that there should have been a section of "Ketogenic Diet Training". That due to the fact that training on a Ketogenic Diet requires you training protocol be modified.
Something I learned the hard way over the course of my first year on the Ketogenic Diet. What initially assisted me was a presentation at the...
2015 Albuquerque Strength and Conditioning Clinic
Kurt Escobar, PhDc spoke on...
“Carb Up, Carb Down? Strength Training, Body Composition, and a Most Misunderstood Marco
”
Escobar examined which categories Ketogenic Diet athletes would preform best in: The Phosphate and Oxidative Energy System.
An excellent article the reinforces Escobar's research presentation is...
Complete Guide to Exercise on the Ketogenic Diet | Ruled Me
This article provide the foundation of "How Ketogenic Adapted Athlete" need to train. I have minor thing that I'd like to add to it.
..they still remain the least healthful option for increasing a nutrient in your diet.
Saturated Fats
That is an over simplistic answer to a complicated question.
1) As most know, a high fat/saturated fat diet combined with a high carbohydrate diet creates health issues.
2) High Saturated Fat isn't usually an issue on a Ketogenic Diet; that providing your HDL is high, your Triglycerides are low (your Triglyceride:HLD Ratio falls into the right guidelines), you Particle A LDL is high and your Particle B LDL is low, and your Remnant Cholesterol is in the good area.
3) High Saturated Fat increase LDL. To reiterate, your LDL number along is meaningless with out knowing your Particle A LDL to Particle B LDL.
Physican can prescribe a test to determine you Particle LDL. They never tell you about it let along prescribe the test.
However, you Triglyceride:HLD Ratio number can provide you with that information, as we've discussed.
4) An Cholesterol Fact it older individual with higher Cholesterol live longer. Higher LDL (providing your LDL Particle is good) fight infection and diseases.
5) High Saturated Fat also increases you HDL, something they neglect to tell you about.
there is no evidence of benefit to increasing saturated fats in the diet if they are within target range of ≤10% energy
Standard American Diet
That is true if you are on a Standard American Diet.
If you are on a Ketogenic Diet, you fat intake percentage is 65% plus of your daily caloric intake.
The recommendation (per Dr Jeff Volek and Stephen Phiney) is that around 50% be Mononusaturated, 27% Saturated Fat and 23% Ployunsaturated Fat.
...modifying the composition of those fats...
Modifying Fat Intake Composition
There a definite pecking order. Monounsaturated should compose the greatest percentage, Saturated Fats the second and Polyunsaturates the third.
High Ployunsaturated Fat intake creates health issues. Polyunsaturated Fat is in about everything we eat; we are consuming more then we need.
Case Study Example
Over the last 4 years, I have charted my Blood Lipid Profile Numbers.
Nothing beat practical experience. So, one of the things I do is to vary my Monounsaturated and Saturated percentages to see what happens.
Below are two of those chart numbers (out of my four years of results) based on a Ketogenic Diet.
The numbers in this reading is based on a High Monounsaturated/Moderately High Saturated Diet.
3/25/2016 High Monounsaturated/Moderately High Saturated Fat
1) Total Cholesterol: 170
2) HDL: 115
3) HDL: 45
4) Triglycerides: 55
5) Triglyceride:HDL Ratio: 1.22 (under 2.0 is very good)
4) Remnant Cholesterol: 10 (under 20 is very good)
The numbers in this reading is based on a High Saturated Fat/Moderately High Monounsaturated Fat Diet.
1/10/2019 High Saturated/Moderate Monounsaturated Fat
1) Total Cholesterol: 223
2) LDL: 163
3) HDL: 45
4) Triglycerides: 60
5) Triglyceride:HDL Ratio: 1.33 (under 2.0 is very good)
4) Remnant Cholesterol: 15 (under 20 is very good)
Different Number Essentially Same Outcome
The Prime Numbers of importance are: HDL, Triglycerides, Triglyceride:HDL Ratio and Remnant Cholesterol.
Both of those Blood Profile Reading in the "The Prime Number" category fall into the very good area.
However, few physician (for whatever reason) as well as the general public (due to lack of knowledge) look at "The Prime Numbers".
Disclosure
I am on the Ketogenic Diet due to a Metabolic Condition. I understand how the Ketogenic Diet needs to be implemented and how to train on it. I like the diet.
I'm motivated to stick with it; I've been on the Ketogenic Diet for almost 4 years.
As I previously stated in my post, while I like the diet, I don't advocate it.
That due to the fact that the Ketogenic Diet is so restrictive it is hard for the majority of individual to maintain. The harder something is, the less likely most individual will stick with it.
Thus, the key is to find a diet you can life with.
With that said, some of the same health benefits and weight loss can be achieved with Intermittent Fasting (Norton isn't a fan of this, either).
Nothing to count or fix, just skip a meal every now and then; something we have all done.
Kenny Croxdale