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  • How much fat ?

    Hi!

    I've been into Primal eating for a couple of months. Now that I am stuck at a certain weight (still need to lose about 3-5kgs to get a sixpack) I am starting to think if I eat too much fat.
    How much fat do you guys eat? And do you also count the olive oil/butter you cook your meat/veggies with?
    Or do you just count the fat, you pour on it when eating it?
    Grok from Germany

    Primal since End/Beginning of 2010/2011

  • #2
    I have no idea how much fat I eat. That said, if you were tracking it then yes you would need to count the fat you are using to cook food. What fat are you pouring onto things? Do you mean like a pat of butter on veggies or oil on a salad?

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    • #3
      Originally posted by traintolive View Post
      I've been into Primal eating for a couple of months. Now that I am stuck at a certain weight (still need to lose about 3-5kgs to get a sixpack) I am starting to think if I eat too much fat.
      So what do you want to increase? The percentage of carbohydrate? or the percentage of protein?

      And why do you think that would help?

      How much fat do you guys eat?
      Personally, I eat about 60% of my calories as fat, usually a little under.

      And do you also count the olive oil/butter you cook your meat/veggies with?
      Or do you just count the fat, you pour on it when eating it?
      i don't always count. For that figure I'm relying on Fitday's software. I don't cut the fat off meat, but most meat you find in shops nowadays is quite lean—because customers demand that—so I do specifically cook in, or add, concentrated fats such as butter, olive oil, or coconut oil. Besides that, I do eat nuts, eggs, cheese, and avocados, which are all fairly high in fat. I'll maybe eat a tablespoon of butter with my eggs at breakfast, put a tablespoon of olive oil on my large salad at lunch, and again have a tbs or so with dinner, either as a dressing, or for cooking, or just eaten off the spoon. On the occasions i tap the numbers into Fitday, it says I'm eating somewhere in the high fifties or low sixties as fat. Seems good to me.

      There are a number of theories about weight-loss. Stephan over at Whole Health Source has recently launched another. He points out that people can and do lose weight on many different sorts of diets—and that includes low fat as well as low carb diets. He says it appears that the more extreme the diet the better it is for weight-loss. So low-fat dieters who want to lose more should drop out more fat, but low-carb dieters should drop out even more carbohydrate. He thinks this may be to do with the monotony of a diet: if the diet is less interesting and less attractive to the tastebuds—and both carbs and fat are powerful "reward foods"—people tend to eat less of it. They actually feel full on less calories.

      Here's his latest talk on the matter:

      http://thehealthyskeptic.org/the-hea...ast-episode-10

      That's one theory. Whether that's true on not, Marks' suggestion in his "carbohydrate curve" is likely to work for you if you're on a low-carb diet. Basically, if you want to lose drop your carb percentage down:

      How many carbs should I eat each day? | Mark's Daily Apple

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      • #4
        When I first went paleo I was prolly moderate fat, high protein, low carb, and I leaned out quick and finally got my abs to show up, although all the sprint intervals and weightlifting and planks helped too I'm sure. Planks I think are the best ab workout you can do, but variety helps too.

        Nowadays, I eat more moderate protein and high fat, most days I prolly eat 4 tbsp's of olive oil and another 4 tbsp's of coconut oil in addition to eating fresh coconut and whatever meat I might consume too. I love a nice fatty beef ribeye. And my abs are still here. If anything they seem to get more defined over time. Cutting some fat when trying to lean out definitely helps but I think at least a couple tbsp's of coconut oil a day is still beneficial. I've even read some stuff that shows it will help burn fat.

        If you feel like you're stuck at your current weight then maybe you need to adjust carbs. If you're zero carb, try adding some starchy carbs daily from sweet potatoes, taro, or even white rice. If you've already been eating that way, then try going zero carb for a short time and increase protein to make up for the lack of carbs.

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        • #5
          Just read Lewis's post and realized that I forgot to mention I also tend to eat 3 eggs a day (cooked in 1 tbsp coconut oil), 1 avocado a day, maybe a handful of nuts like macademias, and maybe some full fat cheese and yogurt too. I use a tbsp to measure when I use oil, but I don't count it for the day like ok that's 3 so I can/can't have how many ever more. I eat till I'm full. If I'm not full after dinner, I usually eat some coconut bark.

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          • #6
            Yeah well I eat veggies, maybe even not a lot of veggies, plenty of meat and many eggs and I drink lots of milk.
            I don't know if I am eating too much fat, I eat a lot of butter though, I basically put it on everything -- meat, tuna, eggs, veggies ...

            Here are some recent pictures of my stomach taken today.

            http://www8.pic-upload.de/26.05.11/rcir1pawr18.jpg
            http://www8.pic-upload.de/26.05.11/va5xgop299.jpg
            http://www8.pic-upload.de/26.05.11/l2ma2memikv.jpg
            http://www8.pic-upload.de/26.05.11/c2u9wx9mfjzg.jpg
            http://www8.pic-upload.de/26.05.11/d24qu87kubx.jpg

            PS.: When I grab the fat, my stomach is flexed. My stomach is also flexed on the last picture. It depends on how hard you see the abs on the light.

            If you want to ENLARGE the pictures, just click on them.
            Grok from Germany

            Primal since End/Beginning of 2010/2011

            Comment


            • #7
              If I was in your position, the first thing I'd do is try eliminating (or at least cutting down on) milk. It is highly insulinogenic, which makes it great for bulking up, but some people find dairy makes it difficult for them to slim down.
              The Primal Holla! Eating fat. Getting lean. Being awesome.

              You were sick, but now you're well, and there's work to do. - Kilgore Trout

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              • #8
                Originally posted by theholla View Post
                If I was in your position, the first thing I'd do is try eliminating (or at least cutting down on) milk. It is highly insulinogenic, which makes it great for bulking up, but some people find dairy makes it difficult for them to slim down.
                Hmm I really like milk and drink it a lot. Could be. So how long should I stop drinking milk and see if it works for cutting down?
                Grok from Germany

                Primal since End/Beginning of 2010/2011

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                • #9
                  Originally posted by theholla View Post
                  If I was in your position, the first thing I'd do is try eliminating (or at least cutting down on) milk. It is highly insulinogenic, which makes it great for bulking up, but some people find dairy makes it difficult for them to slim down.
                  One of the reasons i dont want to eath milk based products :P

                  @traintolive How does you typical weekly workout look like?

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                  • #10
                    Originally posted by Hvrafnur View Post
                    One of the reasons i dont want to eath milk based products :P

                    @traintolive How does you typical weekly workout look like?
                    Well I should say I try to eat 6 times a day, BUT Primal! I don't really count anything, but try to get enough protein. I want to gain some muscle mass, more than you can get from pushups, etc. so I follow a typical bodybuilding-routine 4 times a week for a split-plan 1-1,5 hrs usually. But I don't do cardio. I thought about sprinting about once a week again.
                    Grok from Germany

                    Primal since End/Beginning of 2010/2011

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                    • #11
                      hmm, 1-1,5h at the gym. How much carbs do you eat? how much sleep do you get? And yes, go for that sprinting and longer walks! I could imagine those 1,5hrs in the gym - you dont have that high pulse?

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                      • #12
                        Originally posted by Hvrafnur View Post
                        hmm, 1-1,5h at the gym. How much carbs do you eat? how much sleep do you get? And yes, go for that sprinting and longer walks! I could imagine those 1,5hrs in the gym - you dont have that high pulse?
                        I don't really know how much carbs I eat, because I eat different every day. I try to cut down on fat and milk now though. I have a high pulse when I do things like Squats or Deadlifts I think. I usually get about 8-9 hrs of sleep, except for the weekends I guess.
                        Grok from Germany

                        Primal since End/Beginning of 2010/2011

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                        • #13
                          Oh and I just looked it up.. I drink about 250ml or more of 100% fruit grape juice, which contains about 45grams of carbs.
                          Grok from Germany

                          Primal since End/Beginning of 2010/2011

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                          • #14
                            Originally posted by traintolive View Post
                            Oh and I just looked it up.. I drink about 250ml or more of 100% fruit grape juice, which contains about 45grams of carbs.
                            You might as well drink soda! Juice is just sugar with tiny amounts of nutrients. You might want to drop that habit rather than cutting down on fat.
                            Liz.

                            Zone diet on and off for several years....worked, but too much focus on exact meal composition
                            Primal since July 2010...skinniest I've ever been and the least stressed about food

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                            • #15
                              Juice and milk both have carbs -- ketosis can be beneficial for kicking fat burning into high gear. I'll second the others: try kicking milk and juice and see how it goes. I've just recently started tracking my food intake with the Livestrong MyPlate feature and it's really helped me to pinpoint the break down of what goes in my body
                              Lindsay Groks On

                              "Be careful about reading health books. You may die of a misprint."
                              -- Mark Twain

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