The New York Times reports that Atkins Nutritionals is now recommending that people on their diet limit saturated fat to 20% of their calories. They’re trying to play this off as a clarification, but it sounds like a revision to me :-/.
Responding to years of criticism from scientists that the Atkins version of a low-carbohydrate, high-fat regimen might lead to heart disease and other health problems, the director of research and education for Atkins Nutritionals, Colette Heimowitz, is telling health professionals in seminars around the country that only 20 percent of a dieter’s calories should come from saturated fat. Atkins Nutritionals was set up by Dr. Robert C. Atkins to sell Atkins products and promote the diet. […]
Revision or otherwise, I view this as a positive move as many had dismissed the diet due to its lack of restrictions on saturated fat. For those already on the diet (which doesn’t include me), I was curious about how much saturated fat that would allow in a day…
Supposing a caloric intake of 1500 Calories, 20% would be 300 Calories from saturated fat. And, with 9 Calories/gram, 300 Calories would be about 33g saturated fat. So, to keep within 33g, you could eat:
- Breakfast Sausage Links — about 5 (6g saturated fat each).
- Breakfast Sausage Patties — about 6 (5g saturated fat each).
- Bratwurst Links — about 3 (9g saturated fat each).
- Pepperoni Pizza — about 6 pieces. (5g saturated fat per slice)
- All-the-Meats Pizza — about 4 pieces. (7g saturated fat per slice)
But, don’t let the numbers fool you — those calculations are for an entire day’s worth of fat. For instance, if you were to have three bratwurst, that would leave virtually no fat for the rest of the day. But, you can mix-and-match to evenly distribute your saturated fat allowance (which works out to about 10-11g saturated fat per meal).
And, if you’re on Atkins, you can stay under your limits by eating other sources of protein such as chicken or fish. Just checking my freezer downstairs, I see that trimmed boneless/skinless chicken breast has less than 1g saturated fat per serving. Likewise, canned tuna also has less than 1g saturated fat. Mayo has about 1.5g/TBsp, so a tuna salad could work also.