Before bed on Keto?

Cottage cheese or hard cheese; salami and cream cheese rollups; if you want a whey shake mix it with heavy cream and water (to think it down).  The fat in the cream (heavy cream is ALL fat anyway) will blunt an insulin spike.

ORIGINAL: Minotaur

Cottage cheese or hard cheese; salami and cream cheese rollups; if you want a whey shake mix it with heavy cream and water (to think it down).  The fat in the cream (heavy cream is ALL fat anyway) will blunt an insulin spike.

so im guessing when u do keto u follow a not as clean diet? do u think it makes a significant difference between say olive oil and chicken vs. pepperoni and salami if the fat and protein come out to the same in the end?

ORIGINAL: David1991

ORIGINAL: Minotaur

Cottage cheese or hard cheese; salami and cream cheese rollups; if you want a whey shake mix it with heavy cream and water (to think it down). The fat in the cream (heavy cream is ALL fat anyway) will blunt an insulin spike.

so im guessing when u do keto u follow a not as clean diet? do u think it makes a significant difference between say olive oil and chicken vs. pepperoni and salami if the fat and protein come out to the same in the end?

Yes it does. you don't want sat fats, Good fats have effects on hormones not sat fats trans fats..

I think you already knew this though David

ORIGINAL: IBendBarbells

ORIGINAL: David1991

ORIGINAL: Minotaur

Cottage cheese or hard cheese; salami and cream cheese rollups; if you want a whey shake mix it with heavy cream and water (to think it down). The fat in the cream (heavy cream is ALL fat anyway) will blunt an insulin spike.

so im guessing when u do keto u follow a not as clean diet? do u think it makes a significant difference between say olive oil and chicken vs. pepperoni and salami if the fat and protein come out to the same in the end?

Yes it does. you don't want sat fats, Good fats have effects on hormones not sat fats trans fats..

I think you already knew this though David

 
theres reason to question whtehr or not saturated fat is actually bad for you...theres enough studies that contradict that thought. they are certianly not in the same league as trans fat.
 
saturated fats raise hdl more so than raises ldl, and theres not truly significant info linking them to the cause of heart disease, as has so often be passed down...what you will find in books, is that stated as a fact without references to anything scientific...you will find things that cite scientific evidence regarding how saturated fats are not evil however.
 
while i agree, poly and mono fats are better for you, its not as simple as saying saturated fat is bad, end of story. that being siad, while in a diet that is moderate to low fat, strive for nearly all mono and poly, but in keto you can have more saturated fat as you are consuming much more fat.
 
when you read about fats and keto, etc. you cant help but question what is common knowledge and if it is common knowledge for a reason or just because the govt said so in an attempt to increase our carb consumption (through the food pyramid and low fat diets), sell us high fructose corn syrup in just about everything and make us hungier, and turn a profit for corn growers, while saving a penny on sugar taxes.
 
haha sorry, i sound paranoid. but its intriguing and a whole nother side that is totally worth reading about

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

yea ive read that u should have a 1/1/1 ratio of mono/poly/sat. fats while on keto. i still try to keep saturated lower than that but even great sources like olive oil have some sat. fat

ORIGINAL: edrice2

haha sorry, i sound paranoid. but its intriguing and a whole nother side that is totally worth reading about

 
I've said this for a long time. 

As far as I knew you wanted the majority of your calories from fat from selected food groups.. Mainly what you would be shooting for is EFA's. Loading up on a bunch of cottage cheese before bed does not seem like a smart idea to me. If your % of saturated fats are over your EFA's you may start having some problems.

If I was going off vaughns diet for cutting or bulking then absolutely all of the fats that I am eating would be coming from EFA's.

I am not expert, but I am just giving feed back from what I have noticed..

I wouldn't eat a tub of cottage cheese either.  Maybe half a cup, and no more than a cup. 
Personally, I might have a handful of mixed nuts, 2 or 3 string cheese sticks, a hardboiled egg or two, or something small like that.  You just want a small snack.  I don't think you should "overdose" on any one food anyway, especially before bed.  After all, the more you eat the longer it takes to digest, and will disturb sleep. 
 

Any meat, and even things like nuts are going to include some saturated fats and cholesterol. You need some of that, because some hormones are made from them (note the roots: cholesterol and steroid).

ORIGINAL: IBendBarbells

As far as I knew you wanted the majority of your calories from fat from selected food groups.. Mainly what you would be shooting for is EFA's. Loading up on a bunch of cottage cheese before bed does not seem like a smart idea to me. If your % of saturated fats are over your EFA's you may start having some problems.

If I was going off vaughns diet for cutting or bulking then absolutely all of the fats that I am eating would be coming from EFA's.

I am not expert, but I am just giving feed back from what I have noticed..

 
yeah im not saying to go any higher on saturated fat than unsaturated, but just its fine to have saturated fat sources in the diet because you need it. youll always get some fom nuts or oils too, but sources of sat fat (cream, cheese) are fine as well.
 
 
 
 

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

ORIGINAL: Minotaur

I wouldn't eat a tub of cottage cheese either. Maybe half a cup, and no more than a cup.
Personally, I might have a handful of mixed nuts, 2 or 3 string cheese sticks, a hardboiled egg or two, or something small like that. You just want a small snack. I don't think you should "overdose" on any one food anyway, especially before bed. After all, the more you eat the longer it takes to digest, and will disturb sleep.

I may have mis-understood you.



Anyways this does bring up a question that I have...

Now the Keto diet is more of an anabolic type diet.. I mean the fats that your consuming have anabolic effects on the body.. "But" I don't believe saturated fats have these affects, I thought they only come from Essential fatty acids... The type of fats that come from fish / flax oil / leafy veggies / Nuts etc.. If this is the case you might as well throw the cheese stick out the window and eat a can of tuna fish.

Am I wrong?

but sources of sat fat (cream, cheese) are fine as well

I think my question is more or less... do the sat. fats have the same anabolic affects as the EFA's if not then why even keep the cream and cheese in the diet? I mean it may be an extra source of protein but it can easily be substituted with something else.

ORIGINAL: edrice2

ORIGINAL: IBendBarbells

ORIGINAL: David1991

ORIGINAL: Minotaur

Cottage cheese or hard cheese; salami and cream cheese rollups; if you want a whey shake mix it with heavy cream and water (to think it down). The fat in the cream (heavy cream is ALL fat anyway) will blunt an insulin spike.

so im guessing when u do keto u follow a not as clean diet? do u think it makes a significant difference between say olive oil and chicken vs. pepperoni and salami if the fat and protein come out to the same in the end?

Yes it does. you don't want sat fats, Good fats have effects on hormones not sat fats trans fats..

I think you already knew this though David

theres reason to question whtehr or not saturated fat is actually bad for you...theres enough studies that contradict that thought. they are certianly not in the same league as trans fat.

saturated fats raise hdl more so than raises ldl, and theres not truly significant info linking them to the cause of heart disease, as has so often be passed down...what you will find in books, is that stated as a fact without references to anything scientific...you will find things that cite scientific evidence regarding how saturated fats are not evil however.

while i agree, poly and mono fats are better for you, its not as simple as saying saturated fat is bad, end of story. that being siad, while in a diet that is moderate to low fat, strive for nearly all mono and poly, but in keto you can have more saturated fat as you are consuming much more fat.

when you read about fats and keto, etc. you cant help but question what is common knowledge and if it is common knowledge for a reason or just because the govt said so in an attempt to increase our carb consumption (through the food pyramid and low fat diets), sell us high fructose corn syrup in just about everything and make us hungier, and turn a profit for corn growers, while saving a penny on sugar taxes.

haha sorry, i sound paranoid. but its intriguing and a whole nother side that is totally worth reading about

so im guessing when u do keto u follow a not as clean diet? do u think it makes a significant difference between say olive oil and chicken vs. pepperoni and salami if the fat and protein come out to the same in the end?

in my response to davids questions....it was basically, would it make a difference if the fats were coming out to the same % only being a higher % of saturated fats from salami pepperoni etc.. Food containing higher amounts of saturated fats.

Which you concluded with "that you don't recommend eating to many sat. fats.. Which minitor followed up with that he doesn't eat to many sat fats"


LoL I had to point all that out I did not want to look like the bad guy with my blunt statement earlier.

ORIGINAL: IBendBarbells

but sources of sat fat (cream, cheese) are fine as well

I think my question is more or less... do the sat. fats have the same anabolic affects as the EFA's if not then why even keep the cream and cheese in the diet? I mean it may be an extra source of protein but it can easily be substituted with something else.

 
heres something about saturated fats:
 

In the Penn State study, the subjects eating moderate fat exhibited higher testosterone levels than the subjects eating low fat - this finding merely confirmed previous studies demonstrating that dietary fat is positively linked with testosterone levels.
 
More impressively, the Penn State researchers showed that the effect of dietary fat on testosterone levels depended on the kind of fat consumed. Specifically, they found that monounsaturated and saturated fat raise testosterone levels, but polyunsaturated fat does not (Faigin, pp. 329-330, emphasis in original).
 
http://www.fitnessforoneandall.com/nutrition/article/hormones/part_two.htm

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

ORIGINAL: edrice2

ORIGINAL: IBendBarbells

but sources of sat fat (cream, cheese) are fine as well

I think my question is more or less... do the sat. fats have the same anabolic affects as the EFA's if not then why even keep the cream and cheese in the diet? I mean it may be an extra source of protein but it can easily be substituted with something else.

heres something about saturated fats:

In the Penn State study, the subjects eating moderate fat exhibited higher testosterone levels than the subjects eating low fat - this finding merely confirmed previous studies demonstrating that dietary fat is positively linked with testosterone levels.

More impressively, the Penn State researchers showed that the effect of dietary fat on testosterone levels depended on the kind of fat consumed. Specifically, they found that monounsaturated and saturated fat raise testosterone levels, but polyunsaturated fat does not (Faigin, pp. 329-330, emphasis in original).

http://www.fitnessforoneandall.com/nutrition/article/hormones/part_two.htm

Hmm I wonder how credible that site is..

Man this really gets me interested... Okay so on the down side most foods containing higher amounts of saturated fats also have higher cholesterol levels.. Like cottage cheese for instance has a **** load of cholesterol. The part that really got me is the polyunsaturated fat does not affect the test levels..


Thanks for posting that it really cleared up some questions I had and where I was confused.