Are You Eating TOO MUCH Saturated Fat on Keto?

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Are You Eating TOO MUCH Saturated Fat on Keto? Thomas DeLauer

In this video, we explore saturated fat on keto and how much is enough.. Let's dive into what positive elements saturated fat may bring to the table. Let's break it down.

References

[thekalamerchant]

Couple problems:

For starters, even though, for some reason, bacon and eggs are considered saturated fats, they actually have a plurality of their fat composition coming from oleic acid that is so loved by Mediterranean dieters. In fact, even beef has more MUFA than SAT fat.

Second, you suggested that there wouldn't be much "benefit" to consuming saturated fat and said that it would or could cancel out the potential benefits of olive oil or avocado. But eggs are far more nutritious than either avocado or olive oil containing many more nutrients than either of them. Butter is more nutritious than olive oil and has more of the essential vitamin complex than does olive oil in addition to CLA which is only found in animal products.

I'm not sure why Mediterranean dieters continue to think that saturated fat is some type of empty calorie fat or is "neutral" when it comes with a host of nutrients like vit. ADEK, CLA, MCTs, as well as trace minerals like selenium and (in the case of raw grass-fed dairy) probiotic cultures.

In essence, eat your saturated fat and enjoy it knowing that you're also going to be getting a host of nutrients as well as some oleic acid thrown in there for good measure. Eating eggs, bacon, beef, and butter, with some fish will supply all the necessary fats in the right amounts that anyone needs. We don't need to 'watch your fat ratios' if you're eating properly raised whole animal foods, as mother nature has already done that work.

[littlevoice_]

I always thought the saturated fat from raw cacao was an exception to the rule as it is so rich in antioxidants and other health promoting micros

[DS-rbsu]

I feel like it’s part of the journey whilst on keto. I’m constantly learning (thankfully). I bet everyone has gotten to point of over doing the fat at some point only to discover that they aren’t losing weight. All part of the journey and discovery of your body’s energy balance.

[Dixxi]

OMG, I love it when you drop some diet hacks that are frankly entirely unnecessary but can give a small additional boost to your progress...
And then it's exactly what I've been doing xD How? I guess what feels good for me to naturally do, actually is good for me to do.
When I was doing my strict routine I lost 10kg of fat while getting fit (those were my last 10 kg, those that are known to be stubborn), it all took one summer and I felt amazing. At the time I skipped breakfast (IF) and I usually had eggs and bacon after my workout. This allowed me to burn bodyfat during my workouts and fill up on meat after. I always feel better if I fast in the morning and end the fast with meat. If I for some reason have carbs for the first meal I will definitely keep having carbs for the rest of the day, because if I force myself to have only meat for dinner then I don't feel as good. I have cheat days when I wake up hungry and eat breakfast, ofc I listen to my body on those days. But then I go right back to IF the next day.

[paulritter]

Over doing saturated fat was helpful when first going Leto & getting off carbs, but eventually it becomes necessary to dial it back a bit. That by no means going low fat in the SAD sense

[my-yt-inputs]

Always good info Thomas. I do have an issue with calling Keto putting the body in starvation mode. in my mind Ketosis is just a metabolic state and has nothing to do with starving the body. Especially since we have zero need for carbs in the diet. Our bodies can make all the glucose it needs. Perhaps you misspoke or I am missing something. I however can see how IF could be seen as a slight starvation mode. Extended fasting definitely with positive benefits.

[Straightdeal]

I have taken an example which involves a can of the humble sardine: 20.5% is saturated fat, 31.5% is monounsaturated and 48% is polyunsaturated fat. So using the sardine as an example, 20-25% saturated fat seems to a reasonable percentage to maintain based on you food intake for the rest of the day. Still on the sardines, 67% of your intake of around 197 cal for this 70g can would come from fats, and 33% from protein. No carbs this time around! Pretty nice ratio. I try and maintain 60/30/10.

[allanadanielsalandy]

@Thomas DeLauer i live in the caribbean (Trinidad &Tobago) and i binge watch your videos to keep me on track. I lost 80lbs in 2019 following your advice and during the pandemic i gained bk 60lbs because i wont lie keeping it keto in the caribbean is HARDDD. There isnt much supermarkets selling keto foods here so its very easy to go back to old habits. And if you know caribbean ppl we live on carbs from doubles to aloo pies (u can google it lol) we hv it all and we love provisions sweet potatoes eddoes cassava etc.

My point is that im back on the keto train again and ive already lost 20lbs in 1mth (yay me) amd im seeing more people getting involed in selling keto products now. Although its scarce and very hard to find and expensive when we do find it.

What i would LOVEEEE for you to do however is a vid on Caribbean Keto, prob what we can use from our naturally grown foods to make keto easier amd healthier for us. Broccoli and cauliflower is very expensive so i mostly eat bok choi and egg plants water cres etc anything that is green and leafy. Im not gonna give up tho and i look forward to your vids. You have definately been an inspiration 🥰

[skincraftorganicsllc]

You're always SO PRACTICAL... <3

[alicegunn]

My favourite food is sausage... all kinds of sausage... can't live with out it. I'll work around it to keep it in my diet.

[SchuyFit]

Aren't most saturated fats actually really good for you? I remember reading something a while back that said that most studies out there that claim that saturated fat is bad are using a single type of fat, while there are multiple others that are super healthy.

[jeffreyjohnson]

Thomas, you're one of the only keto YouTubers who is kind of honest about sat fat. I'm sure you know that all the evidence shows that sat fat intake above ten percent of total calories results in a sharp increase in mortality. If you substitute trans fats isocalorically, mortality goes up even more. Refined carbs, it stays the same. Unrefined carbs, it goes down. And unsaturated fats (all kinds, 3, 6, and 9), it goes down the most. This goes against what I've believed for years, but the evidence is clear.

[gregl]

How high should we let our LDL go before we cut back on saturated fats?

[Stockbrot_]

You should have a talk with Paul Saladino, Brad Marshall or Peter from Hyperlipid. I'm sure they'll heavily disagree.

Saturated fat is very healthy for humans and we've been eating it for over 2 million years.

Weston Price already discovered the health benefits of animal fats in the 1930s.

[FutureSyncAI]

Thanks for the information. I was always wondering about saturated fats on Keto. Like too much and how it affects appetite. I thought it is less satiating because it's an "unhealthy" fat, but to my surprise it's more satiating which is nice. Didn't know wild meat is 3x-4x less saturated fat than domesticated meat. Might have to pick some up, thank you.

[katyfroud]

This makes so much sense, thank you for making it clear.

[kyleegarcia]

I didn’t watch the whole video…but my grandpa who ate ALL the fat from everyone plates (animal fat) had several bypass surgeries from strokes and heart attacks. I think staying within dietary guidelines is the best way to go.

[JT-ufpr]

Eat high fats and 15% protein between 12p-3p a day and call it a day . 1 meal a day. Paired with 6 miles of walking.

[jrofficial]

I use my fitness pal and they really need to fix their food nutrition information. They never have the poly and mono fats properly labeled.

[marcioduarte]

You should go down that road - there is plenty of evidence that demonstrates that saturated fat increases ldl and apob.. Could you provide some studies this doesn't happen whilst on keto?