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  • cholesterol and carbs

    i opened a thread about the same subject some time ago but still didnt realy understand.
    from what i understand, the reason why i dont have to limit my cholesterol intake while eating primal is because i limit my carbs to about 100g a day.
    which means, if i decide to get back to working out (means running 3 times a week for like 2 hours each time) im gonna have to increase my carbs intake, which means im gonna have to yet again limit my cholesterol intake? did i get it right?
    and one more thing, if im doing such an active life style, running 3 times a week, will i have to lower my fat intake? i read somwhere that Mark said that in a day of an excerise you have to limit your fat to 50g, which basicly mean that if you train hard few times a week, you just gonna have to limit your fat intake all over, which gets me to the point of eating alot of carbs, and low fat, thats basicly not eating primal.
    im realy confused and i hope you guys understand what im asking, i tried to write as clearly as i could.

  • #2
    No. The reason why you don't have to limit dietary cholesterol is because it has very little influence on either blood cholesterol or wellbeing. Nothing to do with carbs.

    The rest is not PB
    Four years Primal with influences from Jaminet & Shanahan and a focus on being anti-inflammatory. Using Primal to treat CVD and prevent stents from blocking free of drugs.

    Eat creatures nose-to-tail (animal, fowl, fish, crustacea, molluscs), a large variety of vegetables (raw, cooked and fermented, including safe starches), dairy (cheese & yoghurt), occasional fruit, cocoa, turmeric & red wine

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    • #3
      Oh cause i saw the movie "fat head" and it says that limiting ur carbs is what makes the cholesterol u eat to be good cholesterol and if u dont limit ur carbs it becomes bad cholesterol, or somthing like that.

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      • #4
        Also, running 3 times a week for 2 hours a shot is very very very hard on your body, and may cause all kinds of problems from repetitive stress injuries, cortisol increases, and the like.

        Why are you doing that?

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        • #5
          training for the army , and i love running.
          realy, running is my thing.. after the army i wanna run for long distances.

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          • #6
            well its difficult for us to endorse the running aspect from a primal aspect it just isnt good for you and makes keeping a proper primal eating routine difficult but if you are going to do that overall depending on the speed your running at (which if its for 2 hrs i hope is not at max intensity the whole time) youre still going to need to run off fat for the most part so keep your fat intake high on non running days and so long as your not looking at weight loss keep your carbs around 100-150...if youre living a very active lifestyle and you just feel good keep it around 150 then on running days lower your fat a little and up ur carbs to whatever you feel is best...keep a food journal and log the average amt of carbs and fat ur getting and youll eventually see what maximizes ur energy levels just make sure to use clean carb sources...sweet potatoes are king as far as im concerned..yams,white/wild rice and quinoa work well too! primal means no grains no junk...you might get a good boost out of keeping your protein intake high instead of fat it depends on ur body! as for the cholesterol just eat clean and dont even think about it...so long as the food your intaking is good cholesterol is unimportant no matter what you hear! you need it!

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            • #7
              hey btw guys i know its pretty off topic but why is running bad for you?
              how did grok hunt animals if not by running? i mean sure at some point they could throw a spear at the animal and then it will die fo itself or u have to sprint after it and take it down, but.. the first weapons were invented 200,000 years ago, and human exist for like 2 milion years? how did we hunt animals then? from what i understand, we ran after them, ran and ran and ran until they fell out of exhaustion.
              if we did realy do it, it means our bodies are meant to run, and alot.

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              • #8
                don't worry about "the dangers of running". Just do it especially if you enjoy it. Cases against overdoing it:
                A Case Against Cardio (from a former mileage king) | Mark's Daily Apple
                Dear Mark: Chronic Cardio | Mark's Daily Apple

                but 3 times a week is probably NOT chronic. either way, track runners, etc run everyday. I think the main thing to remember is that heavy lifting and sprinting can be much more beneficial and good for you with less time involved. but if you like running, then do it.

                I don't really have an answer for you about the cholesterol, but I do have a question about SATURATED fat. I've heard on paleo blogs before that saturated fat in itself is obviously not bad, but the problems arise when it paired with grains/and or carbs (help me figure out which!) and thats why it has been linked to bad health. Can somebody shed some light on this??

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                • #9
                  Originally posted by saarx1 View Post
                  Oh cause i saw the movie "fat head" and it says that limiting ur carbs is what makes the cholesterol u eat to be good cholesterol and if u dont limit ur carbs it becomes bad cholesterol, or somthing like that.
                  OK, I see where you are confused.

                  The cholesterol you eat has very little to do with the cholesterol in your blood. Your body makes 80-90% of the cholesterol that is measured when you have a cholesterol test.

                  When your cholesterol is measured, what you are most concerned with is your HDL ("good" cholesterol) and triglycerides. Eating carbs will make your tri's go up, you want them down (under 100 is where you should be on a primal diet). Eating saturated fat will make your HDL go up, this is good, you want it to be at least 60, higher is better. If those two measurements are good, your LDL number is meaningless becuase it is very likely to be large and fluffy and harmless.

                  Not sure where the low-fat while running recommendation is coming from, never heard that one.

                  Does that make sense?

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                  • #10
                    so in order to have low tri's i need to lower my carbs, but if lets say i eat 200g of carbs, and i run for an hour on that same day, i obviously burn some of the carbs, so after burning then does it still count i ate too much carbs and my tri's will rise or because i burned it my tri's will stay low.

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                    • #11
                      Tri's are raised by your carb intake; however, as usual the worst offenders are sugar and grains. I don't imagine that some fruit and sweet potatos are going to give to a 300 level. So, stay away from icky processed stuff and you're probably going to be just fine.

                      Pet peeve - you don't burn carbs, your cells run on either glucose or ketones.
                      When you ingest carbs (or protien to a lesser extent), the carbs are turned into glucose and either used immediately by your cells or converted to glucagon and stored as quickly accessible energy in your liver and muscles. Anything over and above that need is stored as fat as not-so-quickly accessible energy. (I think I got that right [in a seriously oversimplified way], any biochemists want to check me?)

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                      • #12
                        Sounds right to me. However, if you are going to change macro intake according to daily energy expenditure, you really need to understand how much glucagon you may be expending. Otherwise you may easily overestimate your carb requirement and end up putting on fat. As always, you should try to meet non-glucagon energy expenditure with fat
                        Four years Primal with influences from Jaminet & Shanahan and a focus on being anti-inflammatory. Using Primal to treat CVD and prevent stents from blocking free of drugs.

                        Eat creatures nose-to-tail (animal, fowl, fish, crustacea, molluscs), a large variety of vegetables (raw, cooked and fermented, including safe starches), dairy (cheese & yoghurt), occasional fruit, cocoa, turmeric & red wine

                        Comment


                        • #13
                          I wouldn't worry about the criticisms on running, but 200g of carbs seems excessive, maybe it is, maybe it isn't. You might need a "carb refeed" of 200g, but only on the days you run. However if you're eating that many carbs, then you're prolly cutting back heavy on protein and or fat, hopefully protein because fat needs to be the majority of your calories daily to stay healthy. I pointed out to you in your last post that Mark's higher carb intake recommendations were based off "intense" exercise. Unless you're pushing yourself as hard as you can freaking run, like you're in a race, for 2hrs straight, then you're not going to need a whole lot of extra carbs. Sure you may need more than the next person who does fine on 50, maybe you need 100, maybe you need as much as 150, you'll have to experiment and find the best level for you but I would recommend starting low and going up from there if necessary. I run sprints or lift weights just about everyday myself and I do fine on 40-80g carbs daily, occasionally I might break 100 on a very active day.

                          Did you check out the Perfect Health Diet link I gave you before? Because looking at calories may be more helpful and the PHD explains this in detail and the biology behind it. Start around 500 carb calories, mostly from starches, and make small adjustments from there. Protein should prolly be around 200-400 cals if you're eating that many carbs. You won't need as much protein because you're body will get plenty of glucose from the carbs. Fat should be 1300+ cals.

                          You should read either The Perfect Health Diet and/or Good Calories, Bad Calories if you want to understand the biology of your digestive system a little better.

                          Originally posted by MetalMayhem View Post
                          I don't really have an answer for you about the cholesterol, but I do have a question about SATURATED fat. I've heard on paleo blogs before that saturated fat in itself is obviously not bad, but the problems arise when it paired with grains/and or carbs (help me figure out which!) and thats why it has been linked to bad health. Can somebody shed some light on this??
                          I think this "rumor" must come from people who don't understand the biology of the human digestive system, or maybe from their vegan friends, regardless, there is no truth to saturated fat combined with grains/carbs or anything else as being bad. Saturated fat is a completely benign nutrient and can probably be eaten in excess without any adverse health effects. Polyunsaturated fats however, are possibly unstable as they can become easily oxidized and react with toxins in your body, sugar in particular. Maybe this is what you heard? Maybe someone confused PUFA's with SAT? Because saturated fats are the most stable fats and monounsaturated fat is a close 2nd. This is not controversial, it is fact, but conventional wisdom has led people to believe that saturated fat is unhealthy even though there was never any scientific basis to back up that belief. Like I told the OP above, you should check out books like The Perfect Health Diet or Good Calories Bad Calories if you want to have a better understanding of the biology behind this.
                          Last edited by Hunt3R; 07-23-2011, 06:30 AM.

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