The fat experiment

good-fats

Today I came across this quote:

Several studies concluded that diets low in fat (under 15% of total calories) significantly decreased testosterone levels while diets higher in fat (above 30% of total calories) increased serum testosterone levels.

To simplify everything that I have said, it seems that one should not lower fat below 15% of daily calories unless they would like to face extreme testosterone deficiencies.

Likewise, one should not increase fat to say 40% in order to increase testosterone.

Although fat increases testosterone to a degree, it is important to remember that testosterone is only a small piece of the larger puzzle. There are many other hormones and factors involved in building muscle other than just testosterone. By increasing fat to extremely high levels, there will be less “space” for carbohydrates and protein, both of which are very important for aforementioned reasons.

Source: Layne Norton / SimplyShred.com

This is interesting since this is my fat intake for this month so far:

  • 2/1/2016 NO SEX – 28% FAT / 7 gr SAT
  • 2/2/2016 NO SEX – 26% FAT / 11 gr SAT
  • 2/3/2016 NO SEX – 28% FAT / 1 gr SAT
  • 2/4/2016 5:00 PM 1/5 – 26% / 35 gr SAT
  • 2/5/2016 12:30 PM 2/5 – 24% / 24 gr SAT
  • 2/6/2016 9:30 PM 3/5 – 28% / 30 gr SAT
  • 2/7/2016 6:00 PM 4/5 – 28% / 23 gr SAT
  • 2/8/2016 1:00 PM 5/5 – 28% / 12 gr SAT
  • 2/9/2016 NO SEX – 24% / 20 gr SAT
  • 2/10/2016 9:00 PM 1/4 – 16% / 6 gr SAT
  • 2/11/2016 11:00 PM 2/4 – 24% / 29 gr SAT
  • 2/12/2016 2:00 PM (weird) 3/4 – 32% / 14 gr SAT
  • 2/13/2016 9:00 PM 4/4 – 27% / 25 gr SAT
  • 2/14/2016 NO SEX  – 26% / 20 gr SAT
  • 2/15/2016 11 AM (with no “C”) – 28% / 25 gr SAT
  • 2/16/2016 NO SEX – 32% / 19 gr SAT
  • 2/17/2016 9 PM (BIG DATE) 1/3 – 32% / 17 gr SAT
  • 2/18/2016 9 AM 2/3 & 9 PM 3/3 (3 times in 24 hr) – 33% / 20 gr SAT
  • 2/19/2016 NO SEX
  • 2/20/2016 YES
  • 2/21/2016 NO SEX

I have been controlling my fat intake for a while, surely limiting my SAT (saturated fat). In the past few days in the quest to increase my intake of Omega-3 I have:

  • doubled up my fish oil supplement
  • added pistachio nuts, daily
  • added chia seeds, daily
  • added flaxseed, daily

therefore increasing my overall fat intake.  I was considering decreasing the quantity of fat but now after the late successes and since I feel just great I am going to continue my diet as-is, possibly increasing my intake of Omega-3 rich foods with a target of 35% of calories from overall fat, still limiting SAT (saturated fats) to less than 10% of calories.

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