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Saturated fat, cholesterol levels and breakfast

Answered on August 19, 2014
Created July 27, 2012 at 5:40 PM

Hello all!! I'm a newbie, so excuse any ignorance. I have Crohns disease, work as a nurse, and live a very busy life. The paleo style of eating is relatively new to me. However I've been off of gluten/sugar for quite sometime. Anyways, I'm curious what your normal intake of saturated fat and cholesterol is? I use my fitness pal, and the numbers seem pretty high. Ex: Sat fat 20/14g and cholesterol 670/300 allowed per day. Now usually the 2 eggs for breakfast alone puts that over the top!!! The rest of the day is usually lean meats, veggies and a little fruit. I rarely eat nuts. Im just not a huge fan. I'm Not a purist in the sense I do allow a little cheese here and there.

I would really like to know some of your fat intake #s. As well as alternative breakfasts. I am worried I'll get tired of eggs soon :-) thanks!!!

60af23519906aa54b742ffc17477c3d3

(1186)

on July 27, 2012
at 08:09 PM

Dave, could you post up an average daily diet? I'm just curious how you get to 75%.

Dca414aad3acc0019fe414959742ffc1

(10)

on July 27, 2012
at 07:13 PM

Thank you!! I'm recently back On the coffee wagon due to my 4am shifts :-(

A968087cc1dd66d480749c02e4619ef4

(20436)

on July 27, 2012
at 06:53 PM

Anything you can eat for lunch or dinner is fine for breakfast. Leftovers are good. I usually just have coffee with cream until lunch, then a big salad with egg and tuna, and a big dinner of meat and vegetables. See this question for more breakfast ideas: http://paleohacks.com/questions/138681/paleo-without-nuts#axzz21qnV8tcb

A968087cc1dd66d480749c02e4619ef4

(20436)

on July 27, 2012
at 06:25 PM

Oh crap, I'm out of votes. Yes. This. Saturated fat and cholesterol are good for you.

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3 Answers

best answer

A968087cc1dd66d480749c02e4619ef4

(20436)

on July 27, 2012
at 06:25 PM

Oh crap, I'm out of votes. Yes. This. Saturated fat and cholesterol are good for you.

1
A968087cc1dd66d480749c02e4619ef4

(20436)

on July 27, 2012
at 06:47 PM

My diet is 70-75% fat by calories. I use a lot of coconut oil and butter in addition to eggs, fatty meats and fatty fish.

You must educate yourself on the real science of fat and cholesterol which is completely different from what the AMA, AHA, USDA and MSM are telling us. Otherwise, you will never be able to fully commit to paleo or primal. I also had to get over my fear of fat. The MDA link in tj's answer is a good start.

Also see:
http://www.spacedoc.com/saturated_fat_is_good_for_you_1
http://www.fourhourworkweek.com/blog/2009/06/06/saturated-fat/
http://www.archevore.com/panu-weblog/2011/3/30/paleo-20-a-diet-manifesto.html

http://www.ncbi.nlm.nih.gov/pubmed/20071648

"A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD."

Also note that dietary cholesterol has little to no effect on serum cholesterol:
http://www.cholesterol-and-health.com/Foods-High-In-Cholesterol.html

Note that Chris Masterjohn is a PhD candidate in biochemistry, specializing in cholesterol.

.
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Edit for Ashley:

This is what I ate last Friday:

Breakfast - bulletproof coffee (2 mugs half decaf with 4 Tbs unsalted butter and 2 Tbs coconut oil.

Lunch - big arse salad: greens, spinach, brocolli, onions, mushrooms, cheese, egg (2), tuna (4oz), tsp sunflower seeds, olive oil and balsamic vinegar.

Snack: spoonful of coconut oil (twice to stave off hunger)

Dinner: 2 six ounce grass fed burgers (75/25) with cheese.

Fitday says this is 74% fat - probably accurate +/- 3% or so.

I don't get it up this high every day as I don't do bulletproof coffee every day. But I do cook with butter/coconut oil and put lots of butter on cooked veggies when I feel the need.

60af23519906aa54b742ffc17477c3d3

(1186)

on July 27, 2012
at 08:09 PM

Dave, could you post up an average daily diet? I'm just curious how you get to 75%.

1
4b5be253ac1981c690689cab7e4bf06d

(3043)

on July 27, 2012
at 06:12 PM

I'm on myfitnesspal, it's great :)

My fat percentage ranges from 50-65%, and is about evenly distributed between saturated and monounsaturated (I use a lot of olive oil on my salads at lunch, then use butter or coconut oil to cook with.)

So, saturated fat tends to run about 40-50 grams per day, depending on what I am cooking. Cholesterol runs between 200 (heavy chicken day) to 1000 (eggs and butter heavy day)

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