Announcement

Collapse
No announcement yet.

How to improve fat metabolism

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

  • #16
    I would say you are not eating enough fat even with what you listed, assuming you do not have any underlying medical issues. I would eat a bigger breakfast, in fact I would double it. If you are not trying to loose weight add some fruit during the day, but more fat in the mornings and a bigger meal made my life easier as I started this.

    I have 4 to 6 slices bacon and 4 eggs, fried in the bacon fat and a cup of coffee with some honey and 2 times a week, 2 tbl spoons of butter in the coffee though cream will work too. The fat keeps you running even hungry and forces you to switch to fats, I suspect it forces the issue faster than a low fat diet.

    Also grams of veggies does not equal grams of carbs, there is water in there so chow down on the veggies a lot more, you wont go over 50 g a day unless you add rice/tubers or a lot of fruit.
    Primal since April 2012 Male 6' 3" SW 345lbs CW 240lbs GW 220lbs and when I get there I am getting a utlikilt. This one http://www.utilikilts.com/company/pr...ilts/workmans/ actually.

    Join me at www.paleoplanet.net, where all the cavemen hang out.

    Comment


    • #17
      Originally posted by BestBetter View Post
      Have you had any history of fatigue before switching to primal eating? The reason I'masking is because your low energy may not be caused by diet, though diet could be inadvertently contributing to it. I just recently read a fascinating paper on chronic fatigue that discusses the role of inefficient ATP conversion in the mitochondria. If this is at the root of your fatigue, there are some supplements that are shown to help the mitochondria function better and produce energy more efficiently. One ofthe most important ones mentioned was d-Ribose, in addition to carnitine, coQ10, and a few others. I'm experimenting with these now to see if I can improve my own fatigue. That paper did mention that consuming glucose in the form of starches is beneficial, which was why I said it's possible that diet could be a factor, if not a cause. That paper is linked below:

      CFS - The Central Cause: Mitochondrial Failure - DoctorMyhill

      CFS - The Methylation Cycle - DoctorMyhill
      Yes I've always had some issues with fatigue, all the way back to when I was sick at the age of 16 with mono. 14 years later, I would get up on a Saturday morning after 9 hours of sleep, eat a "good" breakfast of Fiber-One with skim milk and blueberries ... and an hour later be so tired I could hardly mope through easy housework like vacuuming. After reading up quite a bit on primal diets (Taubes, etc.) I was hopeful that forcing my body to switch over to fat metabolism would really help with that. Sadly I've not seen any improvement, although I have some good suggestions today about trying fasting - - which I plan to try out soon.

      I've read a bit about chronic fatigue and I even bought D-ribose. I saw a big improvement at first, so much so that it seemed nearly miraculous. Then by the end of the second week the effect started to go away, and now I hardly see any difference at all on the rare occasion that I try taking any. I'm going to read through these articles you linked to though, because they almost certainly contain some new info I've not read yet. It does seem like there's something missing in the chain of chemical reactions that occur when our body reaches into its stored energy and then takes some out to fuel activity. It's like the logs are all sitting there in a pile, and I really need to dump them in that fire so I can get enough heat out, but for some reason I can't get the log from the pile to the fire. So I just sit there with plenty of logs and a fire that's barely burning. Annoying!

      Comment


      • #18
        Originally posted by Warmbear View Post
        I would say you are not eating enough fat even with what you listed, assuming you do not have any underlying medical issues. I would eat a bigger breakfast, in fact I would double it. If you are not trying to loose weight add some fruit during the day, but more fat in the mornings and a bigger meal made my life easier as I started this.

        I have 4 to 6 slices bacon and 4 eggs, fried in the bacon fat and a cup of coffee with some honey and 2 times a week, 2 tbl spoons of butter in the coffee though cream will work too. The fat keeps you running even hungry and forces you to switch to fats, I suspect it forces the issue faster than a low fat diet.

        Also grams of veggies does not equal grams of carbs, there is water in there so chow down on the veggies a lot more, you wont go over 50 g a day unless you add rice/tubers or a lot of fruit.
        I think I'm going to try doing 12-hour fasts and just eat breakfast and dinner at 8:00/8:00 ... so I'll def try to increase the size of both meals. It is seriously hard to eat more than 2 scrambled eggs! I think I can do 3 but 4 ... OMG. Eggs are so filling! And I do try to get lots of good fats in all my meals, although I can't go too crazy b/c my hubby doesn't have a gallbladder anymore and has trouble metabolizing anything too fatty. He's sitting there carefully slicing the fat out of the rack of lamb, and then there's me on the other side of the table gnawing every bit off the bone like a cavewoman. Ha ha ha. I suppose I can always dump more butter on everything though. I seriously LOVE butter. Sometimes I cut little curls off with a knife and eat it plain.

        Comment


        • #19
          The nausea usually hits me late afternoon, like 5ish when I can't get home to eat dinner til more like 7ish. A small snack like a dozen almonds does seem to help with it. The weakness/dizzyness doesn't usually hit until I try to do something active, like a brisk walk uphill or climbing stairs. Then it's like trying to move underwater. All I can think of is that my body just isn't converting stored fat into energy very well, and I can't figure out where the sticking point is.
          If you like butter, try keeping a tbsp or two and have that at 4:30 pm. being pure fat it will not interrupt your fast the way other food would, if fasting is what you need. I would just try another meal about 4 pm, like a couple of eggs and some cucumber. I know it is contradictory to the whole 'FAST!" advice, but you can try both, and see what works.
          My Journal: http://www.marksdailyapple.com/forum/thread57916.html
          When I let go of what I am, I become what I might be.

          Comment


          • #20
            If you had problems with fatigue even with sugar and carbs added, and you have problems with fatigue without sugar and carbs, it seems like there are a few possible explanations. One is that your fatigue is unrelated to your diet, in which case perhaps a professional could help with diagnoses of a medical disorder. The other thing I can think of is a food allergy. I have heard others on the forum talk about elimination diets where you subtract certain foods and record your results.

            Just my two cents. Good luck!

            Comment


            • #21
              As this seems to be an ongoing issue for you irrespective of diets you've tried, it would suggest something deeper.
              Have you had your thyroid levels checked?
              Until you can feel energised on a good healthy diet I don't think trying to push your body into Ketosis is going to be very helpful, by leaning to fats you will probably be reducing your intake of a variety of micronutrients which may result in a negative outcome.
              Keep the whole primal thing going, but rather than restrictions increase your intake of salad greens, vegetables & fruit, nutrient rich bone broths, additional solouble fibre, yoghurt & a good probiotic supplement. Unless your issue is a clearly defined medical condition then it is most likely poor gut health leading to poor nutrient uptake & restricting nutrients isn't going to help. Solouble fibre is not just for keeping the bowel movements regular, it also regulates the uptake of sugar and in a healthy bowel it is fermented to short chain fatty acids & other compounds which are not only taken up by the body, but many are used there and then to power the bowel itself, so this helps take the load off the liver & rest of body to supply energy there.

              From experience (my partner) the Acetyl L Carnitine & CoEnzyme Q10 may well help with muscular fatigue and know of a number of individuals who had positive results with fatigue issues, but I think the focus should still come back to gut health.
              Eat as much variety as possible and for a short period, say a month don't restrict, but eat when your body is asking for it, if you add a few pounds on the road to rectifying your fatigue issues, these will move easily when your body is healthy again.
              Don't think I saw fish mentioned, get some Omega 3's in there as well.
              "There are no short cuts to enlightenment, the journey is the destination, you have to walk this path alone"

              Comment


              • #22
                Originally posted by KimInGA View Post
                I think I'm going to try doing 12-hour fasts and just eat breakfast and dinner at 8:00/8:00 ... so I'll def try to increase the size of both meals. It is seriously hard to eat more than 2 scrambled eggs! I think I can do 3 but 4 ... OMG. Eggs are so filling! And I do try to get lots of good fats in all my meals, although I can't go too crazy b/c my hubby doesn't have a gallbladder anymore and has trouble metabolizing anything too fatty. He's sitting there carefully slicing the fat out of the rack of lamb, and then there's me on the other side of the table gnawing every bit off the bone like a cavewoman. Ha ha ha. I suppose I can always dump more butter on everything though. I seriously LOVE butter. Sometimes I cut little curls off with a knife and eat it plain.
                Trim the fat off his and put it on your plate.
                Disclaimer: I eat 'meat and vegetables' ala Primal, although I don't agree with the carb curve. I like Perfect Health Diet and WAPF Lactofermentation a lot.

                Griff's cholesterol primer
                5,000 Cal Fat <> 5,000 Cal Carbs
                Winterbike: What I eat every day is what other people eat to treat themselves.
                TQP: I find for me that nutrition is much more important than what I do in the gym.
                bloodorchid is always right

                Comment


                • #23
                  Originally posted by BestBetter View Post
                  Have you had any history of fatigue before switching to primal eating? The reason I'masking is because your low energy may not be caused by diet, though diet could be inadvertently contributing to it. I just recently read a fascinating paper on chronic fatigue that discusses the role of inefficient ATP conversion in the mitochondria. If this is at the root of your fatigue, there are some supplements that are shown to help the mitochondria function better and produce energy more efficiently. One ofthe most important ones mentioned was d-Ribose, in addition to carnitine, coQ10, and a few others. I'm experimenting with these now to see if I can improve my own fatigue. That paper did mention that consuming glucose in the form of starches is beneficial, which was why I said it's possible that diet could be a factor, if not a cause. That paper is linked below:

                  CFS - The Central Cause: Mitochondrial Failure - DoctorMyhill

                  CFS - The Methylation Cycle - DoctorMyhill
                  My first thought was along the line of mitochondria, but I don't think diet is going to be that big of a factor. There are studies showing a high fat diet leading to mitochondrial biogenesis, but the greatest stimulator of mitochondrial biogenesis is exercise. If you don't have plentiful mitochondria, you can't burn significant amounts of fat since that's where it is burned. Taking a supplement will only provide marginal benefit, and no benefit at all if your problem is a low number of mitochondria within your cells rather than malfunctioning mitochondria due to a nutritional deficiency.

                  What do you do for exercise?

                  Comment


                  • #24
                    I have been battling fatigue issues for a great while now as well. I agree with the others that since changes in diet don't seem to effect the fatigue, there might be more at play. I would go get some bloodwork done to check your thyroid and adrenal glands. Adrenal fatigue seems to be more and more of a common thing.

                    Comment


                    • #25
                      Originally posted by Dave Mayo View Post
                      My first thought was along the line of mitochondria, but I don't think diet is going to be that big of a factor. There are studies showing a high fat diet leading to mitochondrial biogenesis, but the greatest stimulator of mitochondrial biogenesis is exercise. If you don't have plentiful mitochondria, you can't burn significant amounts of fat since that's where it is burned. Taking a supplement will only provide marginal benefit, and no benefit at all if your problem is a low number of mitochondria within your cells rather than malfunctioning mitochondria due to a nutritional deficiency.

                      What do you do for exercise?
                      Not too much, just walking briskly, going up/down stairs, and some light strength training like lunges and situps on an incline. When I was 16 I ran cross-country and had absolutely terrible stamina. Every day I ran 3-6 miles like everyone else but unlike my other team members my improvements in time & stamina were miniscule. Even after a whole season of training I could barely break an 8:30 mile which is pretty damn slow for a 16-yr-old who has been training for months! Anyway, the point of that is that this isn't something new, it's been this way my whole life and I'll be 31 this Saturday.

                      Comment


                      • #26
                        Eat some sugar/fruit daily; eat enough; use coconut oil; walk daily; minimize/eliminate PUFA; drink milk.

                        Comment


                        • #27
                          Originally posted by teach2183 View Post
                          I have been battling fatigue issues for a great while now as well. I agree with the others that since changes in diet don't seem to effect the fatigue, there might be more at play. I would go get some bloodwork done to check your thyroid and adrenal glands. Adrenal fatigue seems to be more and more of a common thing.
                          Yeah, I went to a primary care doctor first because that's what my insurance requires. He blew me off. I went to a different primary care doctor. He blew me off too, even after I explained how I've had this fatigue (often combined with headache/sore throat) for many years, ever since I got sick with mono at the age of 16. He just said pretty much that I look fine and it's "normal" to be tired sometimes. Grrr. How exactly is fatigue supposed to look? Should I have painted dark circles under my eyes?? Now I'm seeing a naturopath doctor, although of course my insurance won't cover any of it. I'm hoping I get somewhere with her, and she is supportive of my paleo diet in general so that's good.

                          Comment


                          • #28
                            Originally posted by KimInGA View Post
                            Yeah, I went to a primary care doctor first because that's what my insurance requires. He blew me off. I went to a different primary care doctor. He blew me off too, even after I explained how I've had this fatigue (often combined with headache/sore throat) for many years, ever since I got sick with mono at the age of 16. He just said pretty much that I look fine and it's "normal" to be tired sometimes. Grrr. How exactly is fatigue supposed to look? Should I have painted dark circles under my eyes?? Now I'm seeing a naturopath doctor, although of course my insurance won't cover any of it. I'm hoping I get somewhere with her, and she is supportive of my paleo diet in general so that's good.
                            This might be reaching a bit, but considering the onset of your problem and the symptoms, I'm going to suggest that you investigate the possibility that your immune system never recovered from the mono. You could have a chronic low-level infection. That would be my first guess.

                            My second guess would be to suggest that you might need to eat a little more. I weigh 120 lbs and eat like a freaking horse on primal. I frequently eat more than my fiance who is twice my size, and he wonders out loud where I put it. But, I'm very active, so your mileage may vary. It's worth a try though.

                            Comment


                            • #29
                              Welcome to the mystery fatigue club. Sorry you qualify.

                              I've had a diagnosis of CFS for years, though at least half of it turned out to be wheat related. Mono is a common initiator for CFS. The lack of response to exercise is also fairly typical, although fortunately you are at the mild end.
                              Because the diagnosis is a bit muddled, it's hard to make recommendations, but in general it's a good idea to not push yourself too much. Don't worry too much about fat vs carb burning. Primal should give your body plenty of building material if it has the ability to overcome this itself. And eat plenty. Eat when hungry, and I mean mildly hungry, not ravenous. Eat as nutrition dense as you can manage too. Make sure anything your body might need for repair is available.

                              Comment


                              • #30
                                Update: attempted 12-hour fast today, intending to go from 8:00 a.m. breakfast to 8:00 p.m. dinner. Total failure. Nausea hit me like a brick wall mid-afternoon. It got so bad I had exactly two choices: eat something or puke. I chose the former but of course had no food and could only scrounge up a single quarter so my choices were limited to the little spinning hand-crank vending thingie. Chiclets, sweet tarts, reece's pieces or M&Ms. I chose M&Ms. Sigh. Does this happen to anyone else??

                                Comment

                                Working...
                                X