Is it safe to avoid saturated fat completely?

Not a doctor, but my research shows this is a fat that your body needs but not to much. The best saturated fat you can get is coconut oil… about a table spoon a day should do it.

I take it before I work out in the morning with a tablespoon of honey. It gives me the energy I need to be active and its not heavy.

No more than 4–5 grams of saturated fat in a meal (assuming around 5 small meals a day).

Source: Dr. Oz and Tom Venuto (personal trainer and bodybuilder)

Most types of fats are healthier than most carbs. Ketogenic diets are among the most healthiest diets to be on but your body needs to be active to some degree while on it. Eskimos lived on a ketogenic diet and never got cancer before being introduced to the western diet consisting of whole grains.

When you severely limit your bodies carb intake and live on a high fat/high protein diet your body utilizes the fat for energy instead of storing the fat. This is why it’s important to be at least slightly active each day to some degree.

I’ve been on this diet and it works. However my love for pizza, pasta and ice cream always does me in.

@Paradox – Exactly. It’s more important to limit high glycemic carbs than to limit saturated fat. Eating a whole medium pizza with a lot of dough can be a problem.

Saturated fats (lipids in general) and high glycemic foods (sugar in general) are very related, sugar can convert to saturated fats; therefore limit the fat and sugar and practice more to “burn” what you eat.

The quantity depends on lipid profile you have, other disorders you might have; therefore should be close to your doctor or dietitian to quantify the amount you need.