Iifym - Se Encaixa Nos Seus Macronutrientes [Com Vídeo Explicativo]

[bassitos 101]

Estou fazendo um ABC2x com um clean bulk, então, estou jogando 10% em todos os dias e baixando 10% no domingo.

São cerca de 311 calorias a mais nos dias on, e 308 no domingo, o que são 1502 kcal no fim da semana.

Se suas contas estiverem certas....esta tudo certo entao, boa sorte, cara (:

eu tbm to fazendo bodyrecomp com +20% -20%, bf ta meio alto na minha opniao, mas assim que baxar vo de clean bulk.

vlw

entedi, quantos anos se tem cara?

na foto do avatar parece bem novo, vc parece bem dedicado. boa sorte.

18 anos, com cara de 15 HUEAHEUAHEUEHAE

[Frango_13 146]

Se suas contas estiverem certas....esta tudo certo entao, boa sorte, cara (:

18 anos, com cara de 15 HUEAHEUAHEUEHAE

e corpinho de 27?

aeuhaeuea

[bassitos 101]

e corpinho de 27?

aeuhaeuea

diria de 12 HEUAHUAHEUHAE

Sites para voces buscarem receitas criativas e que tem macronutrientes muito bons

Sheila's LiveWell 360

Food of April

For The Love Of Cookies!

Teresa Cutter - The Healthy Chef!

Susan Jane Murray - Eating with Intolerences

Receitas para pessoas com alergias a alguns ingredientes

Pimp My ProteinShake!

Diet, Desserts, and Dogs!

Muitas receitas variadas

Heather Eats Almond Butter

Nao só de manteiga de amendoas

Kath Eats Real Food

YUMMMMMM!

Peanut Butter Boy

Tudo com manteiga de amendoim!

Stuff I make my Husband

Algumas interessantes!

Pimp My Protein Shake

Protein based tastiness - and not just shakes!

Couched

Add together a unique combination of ingredients with a creative mind and you get awesome ideas for those on restricted diets.

Well worth the look!

Para quem se interessar por mais pesquisas:

Research Database Directory

Se voces precisarem de algo, a database deles é imensa, apenas procurar

Pubmed

Um dos melhores e mais faceis, com estudos sérios, com conclusoes, objetivos, etc

HighWire Press

BioMed Central

Jornais abertos com pesquisas

Free Medical Journals

Um resumo grátis dos textos

Alan Aragon's Research Review

Alan, um dos melhores!

[tfernandes 4]

Saciedade é uma coisa....

gorduras saturadas nao fazem mal ao seu corpo....

peraí... gordura SATURADAS não faz mal ao corpo? releia o que você falou....

até onde eu li, médicos, cientistas que passam a vida toda estudando alimentação... sempre vi ... "gorduras saturadas podem entupir artérias", aumenta o LDL, aumentam os riscos de doenças cardíacas...

até agora não vi um artigo em revista, internet falando .. "COMA GORDURA SATURADA pois não vai te fazer mau" ou "Gordura saturada: A gordura do bem"...

Muitos artigos, inúmeros na verdade são contraditórios principalmente ao que tange a parte de suplementação ...

É muito fácil para uma empresa que lucra bilhões de dólares pagar um pouco a um nutricionista qualquer colocar o nome dele em algum artigo de estudo para beneficiar a venda de suplementos para o pós treino...

uns falam que existem janela de oportunidades... eu ja acho que não existe isso.. mas sei que a alimentação no pós treino é muito importante..

outra coisa, esses artigos que vc postou e seu tópico, dá a entender que .. devemos abrir a cabeça e por na da cabeça que vamos ter ganhos mesmo comendo pizza, chocolate, sorvete, bacon, mc donalds.. enfim, todas essas "porcarias", apenas atingindo os macronutrientes...

mas vc esquece é que muita gente aqui não ta focado só em crescer, ficar gigante, monstro .... e pronto... o foco não é crescer e os objetivos foram alcançados.

tem MUITA gente aqui que quer crescer de forma sustentável e saudável.

acredito eu que não é muito legal vc comer porcaria por 20-30 anos ... acho que a longo prazo não vai fazer muito bem para o seu corpo...

Não sei você, mas eu quero viver muito... pegue depoimentos de pessoas que vivem até os 100 anos e vejam qual a alimentação das mesmas

eu me lembro que vi uma vez um americano que tinha mais de 100 anos e MUITO saudável, correndo e tudo, e perguntaram... "Qual o seu segredo para viver tanto? ... "Alimentação."

Muita gente aqui quer ser rígido na alimentação.. não só pra crescer legal, mas tb pensando a longo prazo...

Pense a longo prazo... seu tópico fala muito sobre o dia de hoje, ficar forte e pronto (meios justifcam os fins) frase essa justificada pelos seus "incentivos" a comer esse tanto de besteira, mas nada nos fala sobre o dia de amanhã....

Pense nisso.

Editado Setembro 23, 2011 às 21:27 por tfernandes

[craw69 2267]

até onde eu li, médicos, cientistas que passam a vida toda estudando alimentação... sempre vi ... "gorduras saturadas podem entupir artérias", aumenta o LDL, aumentam os riscos de doenças cardíacas...

até agora não vi um artigo em revista, internet falando .. "COMA GORDURA SATURADA pois não vai te fazer mau" ou "Gordura saturada: A gordura do bem"...

Com todo respeito do mundo cara, mas se voce ainda acredita no mito das gorduras saturadas e afirma que nunca viu nada contra... comece a pesquisar. Ou mais, ou em locais melhores. Acho que essa de "gordura saturada entope veia" ou "gordura saturada faz mal pro coracao" é mais fail do que a teoria "nao coma ovos porque eles tem colesterol".

eu me lembro que vi uma vez um americano que tinha mais de 100 anos e MUITO saudável, correndo e tudo, e perguntaram... "Qual o seu segredo para viver tanto? ... "Alimentação."

O padrao já estabelecido entre os centenarios é a expressao de alguns genes (quais sao nao vou me lembrar de cabeca); ou seja, genetica. Nao é nada dificil ver noticia no UOL sobre velhinha ou velhinho de 100+ anos comendo fritura e tomando cerveja preta; e menos dificil ainda é ver gente natureba falecendo com 70-80 anos.

Pense a longo prazo... seu tópico fala muito sobre o dia de hoje, ficar forte e pronto (meios justifcam os fins) frase essa justificada pelos seus "incentivos" a comer esse tanto de besteira, mas nada nos fala sobre o dia de amanhã....

Pense nisso.

Se voce realmente acha que IIFYM é "comer esse tanto de besteira" e nao pensar sobre o dia de amanha... mais desculpas, mas vá ler direito sobre a teoria. Por favor, de quote onde alguem afirmou que a pessoa DEVA comer besteira em grandes quantias diariamente.

Falta de interpretacao de texto faz uma falta as vezes...

[tfernandes 4]

Caro Craw69...

Desculpe, mas já pesquisei muito, vários artigos... até agora não vi um que fale que gordura saturada ou gordura trans é algo bom.

Sim, genética influencia, mas alimentação saudável nao influencia no aumento da expectativa de vida? e na qualidade de vida? certeza??? você deveria pesquisar um pouco sobre isso...

IIFYM = If it fits you macro - EAT THAT SHIT

blz .. quer dizer que meus 10g por refeição de gordura posso comer margarina e blz? vou ser uma pessoa saudável? rsrs

não é bem assim não...

alimentação saudável é importante, se não fosse, não existiam estudos que comprovem isso

aliás, acho que nem nutricionista existia.

o que eu quero passar é isso...

acho que houve falta de interpretação sua no meu texto...

releia, veja o que eu quero dizer nas entre-linhas...

Editado Setembro 23, 2011 às 21:45 por tfernandes

[bassitos 101]

-Results from prospective studies show few effects. Very low consumption of saturated fat possible increases risk of intraparenchymal hemorrage, and high consumption of processed/vegetable trans fat possibly increases CHD risk. Both findings should be interpreted with care since no evidence was found for an association with total CVD. Suggestive evidence was found that dietary cholesterol intake increases CVD risk. This association should also be interpreted with care since no evidence was found for an association with either CHD or stroke. Inconclusive evidence was found for an association between any other type of dietary fat and any type of CVD.

-Results from prospective studies show that full-fat dairy items and low-fat dairy items do not consistently differ in their effects on CVD. Certainly, no conclusion can be drawn that margarine intake decreases CHD rates relative to butter. No data is available about the relation between meat fats and CVD.

-Analysis of randomized trials about substitution of dietary fats showed that a large amount of confounders was able to influence the effects on CVD. None of the intervention trials was able to isolate the effect from saturated fats on CHD.

-Analysis of randomized trials about substitution of dietary fats showed that changes in serum cholesterol, caused by changes in dietary fat intake, are not predictive of CHD risk.

-Analysis of the validity of conclusions from 3 advisory committees (Institute of Medicine. 2005; USDA/USDHHS. 2010; and EFSA. 2010) shows that all advisory committees ignored results from the majority of both randomized trials and prospective cohort studies. Effects from 'good' HDL-cholesterol on CVD, caused by saturated fat intake are ignored consistently. And true results from the scientific literature were manipulated to better fit advices in 2 out of 3 reports.

Source: Dietary fat, dietary cholesterol, and cardiovascular disease. Canceranddiet.nl. Available at: http://canceranddiet...ietary-fat.html

INTRODUCTION.

Consumption of saturated fat increases levels of LDL- (bad) cholesterol. And LDL-cholesterol increases risk of heart disease. These correlations have led to worldwide recommendations to decrease consumption of saturated fat in order to decrease risk or heart disease.

Generally, advisory committees/scientists use 3 types of support for these recommendations:

1) Results from randomized studies have shown that saturated fat consumption increases cholesterol levels.

2) Intervention studies have shown that the decrease of saturated fat, and simultaneous increase of polyunsaturated fat in the diet, decreases CHD risk.

3) Prospective cohort studies have shown that saturated fat intake increases coronary heart disease risk.

All types of support will be discussed, and brought into perspective with data from other types of evidence.

THEORY 1: RESULTS FROM RANDOMIZED STUDIES HAVE SHOWN THAT SATURATED FAT CONSUMPTION INCREASES CHOLESTEROL LEVELS.

Often, advisory committees and scientists use the same article to prove that saturated fat intake negatively influences cholesterol: A meta-analysis of 60 randomized studies examined the effects of replacing carbohydrates by different types of fat (Mensink RP. 2003). The feeding studies included lasted between 13 and 91 days.

What did this meta-analysis find?

The analysis showed that replacing carbohydrates by saturated fat increased cholesterol levels, but contrary to what is often suggested, this effect is not necessarily disastrous. Both the levels of 'bad' LDL-cholesterol, and 'good' HDL-cholesterol increased significantly. Saturated fat consumption increased HDL-cholesterol to an even larger extend than both monounsaturated-, and polyunsaturated fat. Saturated fat significantly increased total cholesterol levels, but the ratio of total:HDL-cholesterol was not influenced.

The authors found that replacing carbohydrates with any food source rich in dietary fats will improve the ratio total:HDL cholesterol:

And the predicted changes were calculated:

Do subjects with higher cholesterol levels have an increased risk of cardiovascular disease?

A meta-analysis of 61 prospective studies examined the relation between cholesterol, and mortality from cardiovascular disease (Prospective Studies Collaboration. 2007). Subjects with higher cholesterol levels had a significantly increased risk of CHD mortality, but the ratio total:HDL-cholesterol was the strongest predictor of CHD mortality. And both HDL-cholesterol, and LDL-cholesterol levels were independent predictors of mortality from CHD.

Is focusing on effects on cholesterol causes by increased saturated fat intake a reliable way to predict effects on heart disease?

The researchers from the meta-analysis about effects of fat on the cholesterol (Mensink RP. 2003) warn against focusing on the effects of intermediate end point:

They also warn against focusing on just one single intermediate end point:

And long-term effects are unknown:

Conclusion: Saturated fat consumption increases both HDL-, and LDL-cholesterol levels compared to carbohydrates, without changing the ratio total:HDL-cholesterol. Subjects with higher cholesterol levels probably have increased risk of mortality from CHD compared to subjects with lower cholesterol levels, but the ratio total:HDL-cholesterol was a much stronger predictor of this association. Dietary fats will probably - apart from their effects on cholesterol levels - also influence other intermediate end points for CHD, and how the sum of the different effects from the various intermediate end points will eventually influence risk of CHD, can not be predicted.

THEORY 2: INTERVENTION STUDIES HAVE SHOWN THAT THE DECREASE OF SATURATED FAT, AND SIMULTANEOUS INCREASE OF POLYUNSATURATED FAT IN THE DIET, DECREASES CHD RISK.

In the past years, several systematic reviews of randomized studies were published which looked at the effect of replacing saturated fat by polyunsaturated fat (Hooper L. 2000/2001; Skeaff CM. 2009; Mozaffarian D. 2010; Ramsden CE. 2010). Results of these systematic reviews can be seen in the following table. Studies examining the effects of polyunsaturated fat consumption from fish were mostly not included in these systematic reviews. Since results from all randomized trials were published well before the year 2000, all authors were able to include data from all available trials.

Results from the 4 systematic reviews were similar for CVD/CHD risk, but differed for CVD/CHD mortality, and mortality from all causes.

The 4 reviews included different randomized trials:

-The Finnish Mental Hospital Trial (Turpeinen O. 1979; Miettinen M. 1983) was only included by Skeaff CM, and Mozaffarian D. In this trial, subjects were not randomized to the dietary trial group, or the control group on an individual level. Instead, all subjects in one hospital were allocated to the experimental group, while all subjects in another hospital were allocated to the control group. Six years later, the hospitals switched their diets.

-The Rose Corn Oil Trial (Rose GA. 1965) was included in all reviews, except the one from Mozaffarian D. Except for this trial, Skeaff CM and Mozaffarian D included the same 7 trials.

-The DART Study (Burr ML. 1989) was included in all reviews, except the one from Ramsden CE. This author stratified effects by differences in the type of dietary polyunsaturated fats included in the experimental diets. And the DART Study did not provide data about the specific n-6 and n-3 PUFA composition of the study diets.

-The Sydney Diet-Heart Study (Woodhill JM. 1978) was only included by Hooper L, and Ramsden CE. The trial provided data about all-cause mortality, but not about CVD/CHD. But Ramsden CE pointed out that all-cause mortality increased by 49% in this study, and 61 of 67 deaths were attributed to CHD. Therefore, failure to publish the full dataset of this negative study probably led to an overestimation of the beneficial effects of cholesterol-lowering polyunsaturated fat diets on CHD.

-Note: Results for mortality from all causes differed between Skeaff CM, and Mozaffarian D, while the same cohorts were included for this analysis. This may be caused by the possibility that Skeaff CM interpreted results from "The Finnish Mental Hospital Trial" incorrectly (Miettinen M. 1972). Skeaff CM found a significant protective effect against mortality (- 26% for men, and - 27% for women), while the authors from this trial themselves found no effect among women, and a small non-significant protective effect among men. It is possible that Skeaff CM overlooked the fact that the control group was followed for a longer period of time (3.13 y for women, and 2.93 y for men, respectively) compared to the invervention group (2.60 y for women, and 2.38 y for men, respectively.

-Note: The analysis by Hooper L differed to a large extend from the analysis by Mozaffarian D, and Skeaff CM. More studies were included, while less subjects died. This is partly because no subjects got sick or died in 13 out of 27 included studies during the trial period, and this is partly because "The Finnish Mental Hospital Trial" was excluded from the analysis. The latter trial included 1,285 deaths from all causes.

It seems that results from the "The Finnish Mental Hospital Trial" can explain the differences between the 4 systematic reviews to a large extend. This trial was excluded in 2 reviews (Hooper L. 2000; Ramsden CE 2010), end the size of the protective effect against all-cause mortality is probably overestimated in another review (Skeaff CM. 2009).

Results from the 4 systematic reviews of randomized trials:

All 4 reviews found a protective effect against risk of CVD/CHD from replacing saturated fat by polyunsaturated fat. Risk decreased by 15-19%. Hooper L (2000) showed that all effects lost significance when "The Oslo Diet-Heart Study" (Leren P. 1970) was excluded in which the intervention group was additionally randomized to fish consumption. This study was included in all 4 systematic reviews. After exclusion of this study the RR's became (0.86; 95% CI = 0.72-1.03 for CVD risk, 0.94; 95% CI = 0.79-1.11 for CVD mortality, and 1.02; 95% CI = 0.91-1.14 for mortality from all causes).

Only one out of four systematic reviews found a nonsignificant protective effect against all-cause mortality from replacing saturated fat by polyunsaturated fat (Skeaff CM. 2009). And as can be seen above, the author probably overestimated the size of this effect. All other authors found no effect on all-cause mortality (RR's of 0.98, 0.99, and 1.02 for Mozaffarian D, Ramsden CE, and Hooper L, respectively).

Does it matter which type of polyunsaturated fats is used to replace saturated fat?

Ramsden CE showed that effects differed by type of polyunsaturated fats used for the substitution of saturated fats. RR's for all end points were > 1 when trials examining n-6 specific polyunsaturated fats (linoleic acid) were used, and RR's for all end points were < 1 when trials examining both n6 and n3 polyunsaturated fats (alpha-linolenic acid) were used:

In all trials saturated fat intake lowered, while polyunsaturated fat intake increases. So which type of fat was responsible for the effect on CHD found in the systematic reviews?

None of the 4 systematic reviews analyzed the probability that any of the given effects was caused by any specific type of dietary fat. At least in the articles mentioned above......

The systematic review by Hooper L was published twice (2000, 2001). The version mentioned above was published in 2000, and was included in the Cochrane Database. In 2001 the review was published again. And in this second version the author tried to explore the relation between change in proportion of total fat, saturated fat, polyunsaturated fat, and monounsaturated fat on cardiovascular events. This analysis showed no evidence for an effect by total fat, saturated fat, and polyunsaturated fat, while monounsaturated fat significantly increased risk of cardiovascular events. The author warns that these results should be treated with caution, but clearly this analysis does not fuel the hypothesis that saturated fat consumption plays a major part in risk of cardiovascular events.

Can changes in serum cholesterol - which are caused by changes in consumption of dietary fat - predict subsequent changes in CHD in a reliable way?

Randomized studies consistently showed that dietary changes, aimed at substitution of polyunsaturated fat for saturated fat, decreased serum cholesterol levels. A global look at the subsequent effect on CHD suggests that these decreased levels of serum cholesterol, often correspond fairly well with the predicted decrease in CHD rates. But when more detailed findings are taken into account, little evidence remains that changes in serum cholesterol created by changes in dietary fat intake are predictive of CHD rates. Full details about this analysis can be found here: http://canceranddiet...urated-fat.html.

Results from randomized trials of substitution of dietary fats are often used to "prove" a causal relation between consumption of saturated fat and CHD. But can results from these trials be attributed to the changes in saturated fat intake, or could other dietary and non-dietary changes have contributed to these results?

Various confounders were able to influence the effect of replacing saturated fats by polyunsaturated fats. Sometimes, experimental groups were randomized to a complete mediterranean diet, including increased consumption of vegetables and fruits. The effect of reduced trans fat intake in the experimental groups, is likely to have attributed to the protective effects against coronary heart disease in all 8 trials. Saturated fat was replaced by polyunsaturated fat in all trials, and dietary cholesterol intake correlated strongly to saturated fat intake. Subsequently, none of the trials involved in the analysis was able to isolate the effect from saturated fats on CHD. Full details about this analysis can be found here: http://canceranddiet...urated-fat.html.

Conclusions by the authors from the 3 systematic reviews of randomized trials to decrease saturated fat consumption, and simultaneously increase polyunsaturated fat consumption:

1) In 2000 Hooper L published his systematic review in the Cochrane Database. The following recommendation was made:

But neither in the "results", nor in the "discussion" part of the article is any information given that an examination was done of the specific part of saturated fat in this effect. This suggest that his conclusion was based on an assumption, rather than on actual research.

In 2001 Hooper L published the same systematic review again and - as shown above - not saturated fat, but monounsaturated fat was found responsible for the increased risk of CVD events. This made the author come to another conclusion:

2) In 2009, Skeaff CM concluded the following:

Also, this author concluded that substitution of saturated fat for carbohydrates, probably will not effect CHD events, and fatal CHD (see table 4 in the related article).

3) In 2010, Mozaffarian D, concluded the following:

4) In 2010, Ramsden CE did not mention the specific effect of saturated fat.

Conclusion: In the past, several dietary interventions trials were done to decrease consumption of saturated fat, and simultaneously increase consumption of polyunsaturated fat. Systematic reviews of these trials show that such an intervention may decrease risk of CVD/CHD by 15-19%, but will probably not increase survival. When only randomized trials were included, and when dietary interventions with fish consumption were excluded, no significant associations were found of replacing saturated fat by polyunsaturated fat (- 14% for CVD risk, - 4% for CVD mortality, and + 2% for all-cause mortality).

An analysis of randomized intervention trials showed that total fat, saturated fat, and polyunsaturated fat did not influence risk of CVD events. Instead, monounsaturated fat consumption was found to significantly increase risk of CVD events. Furthermore, changes in serum cholesterol, caused by changes in dietary fat intake are not predictive of coronary heart disease risk. Finally, a large amount of confounders was able to influence the effects on CVD from substitution of dietary fats. None of the intervention trials involved was able to isolate the effect from saturated fats on CHD.

THEORY 3: PROSPECTIVE COHORT STUDIES HAVE SHOWN THAT SATURATED FAT INTAKE INCREASES CORONARY HEART DISEASE RISK.

According to the Institute of Medicine, the majority of epidemiological studies have reported an association between saturated fat intake and risk of CHD (Institute of Medicine. 2005). This conclusion is based on incorrect citing of true results from these studies: http://canceranddiet...eport-2005.html

In the past 3 systematic reviews of prospective studies were published, examining the relation between consumption of saturated fat and CHD or stroke (Skeaff CM. 2009; Mente A. 2009; Siri-Tarino PW. 2010). These were all published recently. In a fourth systematic review the effects of replacing saturated fat by other macronutrients were examined (Jakobsen MU. 2009).

High vs low consumption of saturated fat: Results from the first three systematic reviews are shown in the table below. None of these reviews found a significant association with CHD or stroke of high vs low consumption of saturated fat.

Replacing saturated fat by unsaturated fat or carbohydrates: In 2009, Jakobsen MU published a systematic review about the effects on CHD of replacing saturated fat by 3 other macronutrients. Eleven cohorts were included in this analysis. Replacement by polyunsaturated fat decreased both risk-, and mortality from CHD. Replacement by monounsaturated fat or carbohydrates increased CHD risk - but not CHD mortality - among men.

Conclusion: In the past, 3 systematic reviews examined the effect of high vs low consumption of saturated fat on CHD or stroke. None of these reviews found a significant association. A fourth review shows the effect of lowering saturated fat is probably related to the nutrient it is replaced by. In this case polyunsaturated fat may decrease CHD risk and mortality, while monounsaturated fat and carbohydrates may increase CHD risk among men.

MEAT FATS AND DAIRY FATS IN RELATION TO CARDIOVASCULAR DISEASE AND ALL-CAUSE MORTALITY.

Previously, I examined the relation between both meat- and dairy fats in relation to both CVD and all-cause mortality, based on results from prospective studies (see elsewhere on my site). The literature search covered the period until may 25, 2010.

In short, results are as follows:

-Meat fats and CVD None of the articles presented data about the relation between lean meats vs fatty meats for any type of meat.

-Dairy fats and CVD No consistent differences in effect were found between full-fat and low-fat versions of total dairy products, milk, and cheese.

Butter and margarine were not independently related to CHD, but within cohort comparisons showed RR's were lower for butter than for margarine in 5 out of 6 cohorts. In contrast, margarine possibly protects against stroke mortality among women, and butter possibly increases risk of intracerebral hemorrhage. Other fat dairy products were not linked to increased CVD rates: Cheese possibly decreases risk of ischemic stroke, and cream might protect against the sum or CHD and stroke.

-Meat fats and all-cause mortality No associations were found.

-Dairy fats and all-cause mortality no evidence was found for a modifying effect of dairy-, milk-, and cheese fat on the association between the related items and mortality. And no evidence was found for a difference in effect between butter and margarine.

Conclusion: Results from prospective studies show that full-fat dairy items and low-fat dairy items do not consistently differ in their effects on CVD. Certainly, no conclusion can be drawn that margarine intake decreases CHD rates relative to butter. No data is available about the relation between meat fats and CVD.

ARE THE CONCLUSIONS FROM ADVISORY COMMITTEES, ABOUT THE RELATION BETWEEN SATURATED FAT AND CARDIOVASCULAR DISEASE, VALID?

Advices are based on conclusions and summaries of findings from literature searches. Ideally, these literature searches cover all relevant data available, according to a predefined set of criteria. This is called a systematic review. By standard, a systematic review never excludes results from individual studies found without a clear motivation.

As mentioned before, advisory committees include 3 types of data to judge the evidence relating saturated fat intake to cardiovascular disease:

-Randomized trials examining the effect of saturated fat intake on serum cholesterol.

-Randomized trials examining the effect of substitution of polyunsaturated fat for saturated fat in relation to cardiovascular disease.

-Prospective cohort studies examining the direct effect of saturated fat intake on cardiovascular disease.

If advisory committees want to make valid conclusions based on all available evidence, they have to use data from systematic reviews covering these 3 topics, or they have to do a systematic literature search themselves.

The table below is an overview of the criteria used to judge the evidence linking saturated fat intake to CVD/CHD in 3 different reports. The reports included are as follows. Full details about missing data and incorrect citations in these reports can be seen by clicking on the related item:

-The dietary reference intakes for macronutrients 2005, by the Institute of Medicine. Read: http://canceranddiet...eport-2005.html

-The dietary guidelines for Americans 2010, by the USDA, and the USDHHS. Read: http://canceranddiet...eport-2010.html

-The scientific opinion on dietary reference values for fats 2010, by the EFSA. Read: http://canceranddiet...eport-2010.html

Did the 3 European and US reports include all data available?

-The EFSA report based it's evidence for the relation between saturated fat intake and serum cholesterol on a systematic review of randomized trials (Mensink RP. 2003). Both other reports only included only a small amount of the available evidence.

-All 3 reports mentioned that saturated fat intake increases serum LDL-cholesterol and that serum LDL-cholesterol increases risk of CVD/CHD.

-Only 2 out of 3 reports mentioned that saturated fat intake increases serum HDL-cholesterol. All reports failed at mentioning that serum HDL-cholesterol decreases CVD/CHD risk. None of the reports discussed the reason for this. One report cited the effect of saturated fat intake on serum HDL-cholesterol incorrectly.

-The EFSA report was the only report to include data from randomized trials about the effect of substitution of dietary fats in relation to CVD. It failed at defining results from available systematic reviews (Hooper L. 2000, 2001), and it failed at describing the true dietary interventions used in these trials.

-All 3 reports failed at systematically reviewing the available results from prospective cohort studies. The EFSA report included just one single cohort study. Both other reports did not only fail to include data from all available cohorts, but they also failed at correctly citing the true results from this limited amount of data.

Conclusion: None of the 3 European and US reports evaluated all available evidence. Instead most of the available evidene from both randomized trials and prospective cohort studies were ignored. Though 2 reports mentioned the fact that research has shown that saturated fat increases HDL-cholesterol to an even larger extend than unsaturated fats, none of the reports found it necessary to discuss the finding that HDL-cholesterol decreases CHD mortality (Prospective Studies Collaboration. 2007). Both US reports did not find it necessary to define results from prospective cohort studies, the way they were defined in the articles referred to. Instead, incorrectly defined results fitted their "advice" better.

FONTE: http://forum.lowcarb...ad.php?t=423716

HAHAHA

Editado Setembro 23, 2011 às 21:51 por bassitos

[craw69 2267]

No aguardo do mpcosta82, bassitos e outros virem postar infinitos estudos provando que gordura saturada nao é 1/10 do demonio que fizeram dela. Gordura trans é outra coisa.

A frase "eat that shit" tem um contexto, como por ex: se eu quero comer 100g de sorvete/dia, e as calorias/macronutrientes se encaixam na minha dieta... eat that shit. Nao é simplesmente saia comendo qualquer besteira por ai. Isso já foi dito no topico e principalmente em foruns gringos; nao basta ler o primeiro post.

Eu nao disse que dieta nao influencia na perspectiva de vida, disse que o padrao entre centenarios é a genetica e nao a primeira (dieta). Alguem pode ser centenario comendo pessimamente mal, outros podem comer maravilhosamente bem e parar na casa dos 70. Apenas rebati o seu comentario sobre o corredor de 100 anos, como se ele tivesse naquela faixa etaria por ter comido bem.

Voce está extremando TODOS pontos brother. Se voce quer comer 10g de gordura por refeicao, ninguem está dizendo "coma margarina em todas", estamos dizendo que se voce quiser incluir em uma ou outra ref e ela encaixar nos seus macros, fique a vontade.

EDIT: Bassitos ja comecou AUHAHUAHUHUAHUA e ah, esqueci... sim, eu pesquiso mais qualidade de vida do que treinos, e te garanto: moderacao é o segredo, paranoia é a chave pro fail.

[bassitos 101]

HAEUHEUHUAHEUAHE

Como o Craw disse, paranoia é a chave para falhar

um artigo muito bom sobre isso pode ser lido aqui: http://www.leangains.com/2010/01/marshmallow-test.html

[Antichrist Superstar 18]

bassitos quer ser meu amigo?

hauhauhahaha

comedia a galera falando "mesmo com estudos cientificos, prefiro comer a cada 3h, ainda tomo minha albumina pra nao catabolizar a noite"

como alguem afirma "funciona para o meu corpo", parece que é um alienigena diferente, tem estudo e o cara ainda é afirmador do que outro metodo funciona melhor hahaha

agora um pouco em off

meu instrutor fala que devemos comer a cada 3h porque o corpo nao absorve a comida, vira gordura hauhahaha, e ele fala "quem é voce pra afirmar o que voce fala, pra mim voce nao é ngm", dai ele pega a carteirinha la de quem é formado em educaçao fisica e mostra falando "depois que tiver uma dessa voce fala comigo, por enquanto voce nao é ngm pra mim" "quem é voce pra afirmar que ta errado o que a nutricionista doutora fala? voce só ve coisa da internet" hahahahhaha

se tiver noticia de "aluno mata instrutor da academia" fui eu ok?

excelente topico, e mesmo assim o pessoal continua com a broscience de sempre, prefico continuar fazendo 2 refeiçoes por dia comendo meu sucrilhos, chocolate, sorvete quase todo dia hmm delicia