Announcement

Collapse
No announcement yet.

Eating the right kinds of fat - because I've gotten more fat!

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • Eating the right kinds of fat - because I've gotten more fat!



    Ok, so I'm not especially huge, but I have gained visible body fat since (I thought) I was doing the Primal diet. At first, I was just having grains in the morning, then I cut them out completely. I tested the eating plan all this last summer and had all the ratios down & was going for a 3,000 calorie diet (I'm naturally very much a hard gainer, so my body will stay slim if I don't eat a lot and I want to gain muscle). That being said, I figured the cheapest & best way to get the fat I now need is olive oil & nuts. So, needless to say - I went crazy on both of those. Not completely. I kept my ratios correct, but I was eating a lot of both of those to keep my fat intake high. My goal was (and is, but I'm considering changing it) to take 2 "shots" of olive oil everyday (in shot glasses) and eat enough nuts to get my fat content up there. I still got fat from other areas, but those were my main two.


    But, after reading some forums, I've seen some talk that I should limit my nut intake and also my olive oil intake! So, now, I'm really confused. I do know that I haven't had the best results from trying what I thought to be the PB way, but I'm wondering if I shouldn't eat nuts or olive oil - where SHOULD I get my fat? And should I really keep eating this way? I've been trying to keep it up - but continuing something thats making me gain weight is a bit disheartening. I was very trim before I started, and now I'm starting to fill out some more (in not a good way).


    Thanks!!

    - Jesse


  • #2
    1



    Jesse...I'm a hard gainer too and am up around 4000 cals/day and have not gained fat...what does your workout look like? Are you still doing sprints? I usually eat about two servings of nuts per day (almonds and walnuts)....still get plenty of EVOO with no issues either....


    I would look at the workouts, if you are a true hardgainer and are hitting some brief, yet intense workouts those cals should not be a problem....to just maintain I need around 3200-3400 cal/day, as a reference pt for you

    Comment


    • #3
      1



      SullynNH - Thanks for your reply!


      I'm doing P90X (now a hybrid version of it) and have done a few rounds of it. It's not the most exact Primal workout.. but it definitely involves a lot of heavy lifting & interval (shorter) style workouts. So I think my workouts are fine, at least I don't think that's the major issue. I believe it almost certainly has to do something with my diet.


      I read somewhere that olive oil can cause weight gain & I chugged that down over the summer. Do you think that is it? Also, I may cut down to just a few servings of nuts, like you have. As of now, I have no problem with eating half a jar of (good, not Jif, etc) peanut butter in a day, along with some servings of almonds. The other thing could be that I don't watch my fruits as much.. sometimes as many as 5-6 servings a day.


      SullynNH, where do you get your fat? I'm curious what kinds of foods you eat to maintain that number of calories per day?


      Thank you so so much!!

      Comment


      • #4
        1



        I'm a BB Coach, so very familiar with X (done 3 rounds) and now Insanity (though I am going to have to add in some resistance training)....


        Peanutbutter was causing me to gain in the past...and the fruit as you alluded too, probably too many carbs...I still keep my carbs in the 100-150g range even though I eat 4000 cals...


        I eat coconut/almond meal pancakes, sausages, organic butter, olive oil on salads, nuts, meats of all sorts...it adds up quicker than you think...do use a little peanut butter in a protein drink (not a lot though), not primal, but I do eat full fat greek yogurt...those are the main sources...some of my food tends to stay the same, like snacks and breakfast and always have a salad with lunch...


        it's a challenge to gain...takes a lot of energy to get the results....I need would like about 10lbs of lean mass, but I'm at a plateau at this point...I just really went up on the cals the past few weeks, was only eating at a maintenance level of about 3400 before

        Comment


        • #5
          1



          I've been told to replace olive oil with coconut oil, or change it up for lard. Evidently saturated fats are what you want more of, to keep your omega 3/6 ratios balanced and in good shape. Why don't you cut your fruit intake to about 2-3 servings a day instead, and try replacing it with more fatty meats? I think you'll enjoy your meals better if you're not forcibly taking down "shots" of olive oil, but instead indulging in fat cuts of meat that will still ramp up your fat ratios. (See, I had the same question before..) I've just been advised to get most of my fats from animals, which I find personally to taste much better than any oils or nuts. Good luck.

          On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

          Comment


          • #6
            1



            JesselKerry, wrong oils for mass consumption. Jess is a fast learner, new here, follow her coconut oil advice. Your O63 ratios are greatly out of whack.


            Jess is a fast learner, new here, follow her advice.

            Comment


            • #7
              1



              Jess,


              I totally agree with you.


              Too much nuts and olive oil, etc. Is WAY too much Omega 6.


              That *can* suppress your thyroid among other problems.


              If you're trying to get more fat. First and foremost try and balance your Omega 3 to 6 ratio. And *try* to get it to 1 part Omega 3 to 1 part Omega 6.


              The rest can be saturated fat like Coconut oil, or some animal fat, pastured butter, etc.


              I'd also say to make sure you have close to 1x your body weight in grams of protein a day.


              So if you weigh 150 pounds, get close to 150 grams of protein a day.


              Hope that helps!

              -Sean

              www.SeanBissell.com

              Comment


              • #8
                1



                I'm not trying to gain or lose weight. But since switching to coconut oil for almost all of my cooking, I'm definitely looking leaner, even though I'm being more generous with the oil.

                Comment


                • #9
                  1



                  If he is like me on the lean, true hard gainer side, I would suggest 15.g /lb of protein...Mark's write up on gaining using PB is probably the best advice!

                  Comment


                  • #10
                    1



                    I'm a bright girl So, do any of you use olive oil then? I suppose I should switch over to exclusively using coconot oil instead. What is that fat in coconut mostly comprised of?


                    Dragonmama - Interesting...What is "generous"?

                    On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

                    Comment


                    • #11
                      1



                      I still do and mark does...mostly on salads

                      Comment


                      • #12
                        1



                        I agree with Jess also, I think that you need to eat more animal fat.


                        Here is a link that you might find interesting:


                        http://www.eatwild.com/articles/confused.html

                        Comment


                        • #13
                          1



                          Jess, by "generous" I mean I'm digging a big spoon into the jar so that it's heaping, and throwing that into the pan with my cut up squash or broccoli or whatever. It's probably around 3 tablespoons. And then I lick the spoon clean!


                          I haven't used olive oil ever since I got a bad bottle over a year ago, and now I can't stand the flavor. If I'm cooking Mexican or Italian cuisine, I use hazelnut oil.


                          Coconut oil is something like 65% medium chain fatty acids. I'm no biologist or chemist, but it definitely feels different than other oils. Whereas other oils feel greasy when they get on your skin, the coconut oil just sort of melts in and feels soft. And I can eat large amounts of coconut oil and not feel the least bit queasy, unlike other oils or butter.

                          Comment


                          • #14
                            1



                            Thank you all for the great help! I will take this advice to heart, implement it & hope to come back with great results!!


                            Quick question - where do you get info about Omega 6 & Omega 3? How specifically do you follow to keep the two in 1:1 ratio each day? Any tips would be great, thanks!!


                            - Jesse

                            Comment


                            • #15
                              1



                              The low hanging fruit is just reducing your Omega-6, and maybe taking some fish oil, and then not worrying about it past that. Just means using fats with a low proportion of polyunsaturated fats, and/or a good O6:O3 ratio. Olive isn't that bad: it's only 8% poly. I doubt the olive oil is really causing your problem -- I'd put the blame on the nuts. They are generally higher poly (20-25%), and have a not-insignificant amount of carbs. I personally have broken a plateau by not doing much more than giving up almonds.


                              Olive oil and avocado/avocado oil are good.

                              Coconut oil/palm oil/palm kernel oil are better.

                              Animal fats vary a lot, but basically you want to eat more beef and pork fat, and less chicken fat (which can be pretty polyunsaturated), although goose fat is a bit more well proportioned.


                              My recommendation if you're trying to gain is to get yourself the best pastured eggs you can find, and eat a good number of those every day. Protein, good fat, and important vitamins and minerals all in one package. Learn to cook them well, of course, or you'll be sad. Duck eggs are good too if you can find them. Fundamentally, humans aren't made of nuts and olives, they're made of meat, and you are what you eat.

                              Comment

                              Working...
                              X