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How do I get all that fat into my diet?

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  • #16
    Originally posted by FrankiG View Post
    Not in my reading of it - not fearing fat, enjoying eating fat as part of your diet, realizing fat is not 'unhealthy' to consume if it's from the right sources, and getting some calories from it are all part of primal. But the *majority* (which to me means <50%) from fat is not something widely recommended for everyone and seems a bit strange to me (unless there are some other health issues at play that make it necessary...but I really don't see ANY WAY to argue that paleolithic humans consumed 50%+ of their daily food from fat sources). The more common ratios I've seen are a more evenly split between the three nutrients (examples such as these - it varies person to person):
    Mark has listed his own ratio of fat at about 60%.....I eat primal...I don't count, but when I was curious and entered my data this is about where my fat intake fell as well. My ratios are usually 65%f/20-25p/10-15%c. Like I said I don't count, but when Ive entered my data on separate occasions that is where I fall.

    What paleo mans macros where is of great debate. Did he incorporate mesenteric fat for instance and to what extent? Sure wild animal muscle is lean, but there is plenty of fat to be found elsewhere. Plenty of traditional societies prize the fattiest portions. If you are following Marks carb curve you are more likely consuming 50+% caloric load as fat....which is a fine (and some argue optimal) fuel source.
    Last edited by Neckhammer; 06-30-2012, 04:55 PM.

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    • #17
      try tracking on dailyburn.com, it will tell you how much fat, protein, and carbs you're getting. I get my fat via coconut and dairy these days (grass fed heavy cream & cottage cheese mainly)
      --Trish (Bork)
      TROPICAL TRADITIONS REFERRAL # 7625207
      http://pregnantdiabetic.blogspot.com
      FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

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      • #18
        Originally posted by Wanderlust View Post
        It sounds like you're referring to the Zone Diet.

        Let's do a little Primal Math here:

        2500 kcal intake for a 160lbs (72kg) man
        about 100g of carbs
        about 160g of protein
        remainder of fat

        Calories from Carbs: 400 Protein: 640 Fat: 1460

        Percent of Total: Carbs= 15% Protein= 26% Fat=58%
        (note there is some rounding error)
        Not talking about the Zone diet (don't even know a thing about it). All I've read are different primal/paleo books - Mark's Primal Blueprint, Robb Wolfe's The Paleo Solution, and Cordains The Paleo Diet (or whatever it's called...it was the revised edition).

        I'm dairy-free except for some butter and get a decent amount of fat, but I need to be on the higher end of the carb curve due to pregnancy/nursing so I eat 150-200g carbs per day along with copious fat and protein. I don't measure anything but carbs (and that's just once in awhile to make sure I'm getting enough - otherwise I stop gaining weight altogether which is not good for pregnancy).
        Teacher and Homeschooler
        One husband of 9 years,
        Two kids (6 & 3)
        Pregnant with #3, due this summer

        Going primal resolved my anxiety symptoms!!!

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        • #19
          Originally posted by FrankiG View Post
          otherwise I stop gaining weight altogether which is not good for pregnancy).
          Well that depends on what stage your in and how much you weighed beforehand and have gained up till now. Opens up a whole new line of thought. Some obese women LOSE weight during pregnancy and might suspect the mother and baby to be healthier for it.

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          • #20
            Thanks for all the great information. I'll have to check out coconut manna and coconut cream. I didn't realize that I could get so much fat into my diet just from eating meat.

            I haven't got a clue of how to count the grams of carbohydrates and fat. Is this explained in PB? I just got my copy in the mail.

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            • #21
              Originally posted by JohannaAnderson View Post
              Thanks for all the great information. I'll have to check out coconut manna and coconut cream. I didn't realize that I could get so much fat into my diet just from eating meat.

              I haven't got a clue of how to count the grams of carbohydrates and fat. Is this explained in PB? I just got my copy in the mail.
              You may find that you don't need to count anything. If you just eat primal foods (meats, fats, veggies as the center of your diet) and don't worry about ratios to start you might do just fine.

              If you decide to count, their are some websites (Dr. B recommended one above) where you enter the amount of a certain food you have eaten and then it will list the amount of fat, calories, carbs, etc in the food and keep a running tally for you over time. I have used fitday.com to spotcheck occasionally just out of curiosity.
              Using low lectin/nightshade free primal to control autoimmune arthritis. (And lost 50 lbs along the way )

              http://www.krispin.com/lectin.html

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              • #22
                You should try tracking your food intake, and you'll see that it's not hard to consume a lot of fat. I use cronometer, but there are many out there that people like.

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                • #23
                  dailyburn.com will give you a nice breakdown of fat, carbs, and protein if you track. I'm pregnant as well and trying not to gain weight. So far I'm ahead of the game (compared to where I was during my first pregnancy), and I've only gained 2 lbs from when I found out I was expecting. I fluctuate between the same 3 numbers.
                  --Trish (Bork)
                  TROPICAL TRADITIONS REFERRAL # 7625207
                  http://pregnantdiabetic.blogspot.com
                  FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

                  Comment


                  • #24
                    Originally posted by Neckhammer View Post
                    Well that depends on what stage your in and how much you weighed beforehand and have gained up till now. Opens up a whole new line of thought. Some obese women LOSE weight during pregnancy and might suspect the mother and baby to be healthier for it.
                    I should have added 'for my pregnancy' given that I was at a low weight to start with (5'4, 120 lbs), have a crazy CRAZY high metabolism while nursing (so having some extra cushion of weight to burn is pretty much essential - I gained 40 lbs with my first two pregnancies and it was all burned off within months even though I ate tons of food and did not actively exercise. The rest of their first 18 months was a constant struggle not to become more underweight than I already was - I was a size 0 by the time they were a year old).

                    This pregnancy I have not gained as much, but given the above information and the fact that I am in the 3rd trimester where my baby is gaining 1/2 lb a week it seems crazy that I would intentionally limit my carbs so that my body isn't able to gain weight.
                    Teacher and Homeschooler
                    One husband of 9 years,
                    Two kids (6 & 3)
                    Pregnant with #3, due this summer

                    Going primal resolved my anxiety symptoms!!!

                    Comment


                    • #25
                      Originally posted by Wanderlust View Post
                      Within reason, not really. 2-2.2g/kg is fine; if one was to eat 4g/kg you might have some issues. But eating that much protein would be ridiculous, I would have to eat 54 eggs a day to do that. So common sense here, it's really hard to eat too much protein.
                      I eat about 4g/kg sometimes even a little more.
                      well then

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                      • #26
                        Originally posted by Gadsie View Post
                        I eat about 4g/kg sometimes even a little more.
                        Let me guess you weigh 45 kilos?
                        "Go For Broke"
                        Fat Kine-230/24% @ 6'2"
                        Small Kine-168/9%
                        Now- 200/8%
                        Goal- 210/6%

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                        • #27
                          Originally posted by Wanderlust View Post
                          Let me guess you weigh 45 kilos?
                          65 kg. But I eat 5500 calories or so. So 260g of protein is still about 20% of my total calories
                          well then

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                          • #28
                            some thought provoking ideas on buying and cooking higher fat (and cheaper) cuts of meat. haven't bought meat since last hunting season but will give the ideas above some thought when i run out of (very low fat) venison. my question is this. since the fat tends to absorb and concentrate the more toxic substances in "super market" meats is increasing fat intake in this way a good plan? don't even suggest grass fed,free range,organic meat options. this is not an economically viable option.

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                            • #29
                              No, it's a terrible idea to increase your fat by ingesting the grossest, most toxic kind available. If you cannot afford grass-fed meat then you need to get leaner cuts to minimize the bad toxins you eat and get your healthy fats from other sources.
                              Teacher and Homeschooler
                              One husband of 9 years,
                              Two kids (6 & 3)
                              Pregnant with #3, due this summer

                              Going primal resolved my anxiety symptoms!!!

                              Comment


                              • #30
                                Originally posted by Gadsie View Post
                                65 kg. But I eat 5500 calories or so. So 260g of protein is still about 20% of my total calories
                                5500 kcal? What are you? A lumberjack working all day on giant redwoods with only a hacksaw?

                                The percentage isn't really relevant here. The point is that 260 g is more -- correction, far more -- than you need for body repair. You're only 140 lbs for goodness' sake, your lean mass probably less than 130.

                                Effectively, you're using most of that for fuel. This is like trying to run your car on fiberglass and spray-paint instead of fuel. Well ... not quite, because metabolic flexibility being what it is you can do it. You'd just far better not.

                                There are a number of reasons why you'd want to avoid overconsuming protein:

                                http://drrosedale.com/resources/pdf/...d-The-Ugly.pdf

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