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EAT MOAR FAT! I'm finally GETTING it.

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  • Originally posted by Jac View Post
    My cry for help isn't about my current situation - that's just been the catalyst (and I won't be back online until Monday, anyway), but can you please offer me some suggestions about what I can eat to get my fat levels up, independent of my protein intake, without triggering an IBS flare. The fat sources that are closed to me, or can only be used in very small amounts include butter, cream, avodado, coconut cream, cheese, and nuts.

    At home I tend to cook food in coconut oil, and also add oils like olive and avocado to foods. I've not been able to master the art of eating spoonfuls of coconut oil (it tends to make me gag), but can take in a reasonable amount when it's combined with chocolate. I'd love to hear about your special recipes to deliver fat to your diet . . .

    You could try Paleobird's liver pate. I have all the ingredients ready to make a big batch of liver pate tonight using bone marrow fat. I've been enjoying pesto this week. Pesto on salmon, pesto and bacon on pasta (zucchini noodles for me), pesto in a salad made of tomatoes, avocado and roast beef. I've made other things with pesto that involve cheese, so those would be out for you. By the way, I made basil pesto with olive oil and parmesan like the traditional way, but I also made some without cheese and some where half the basil was replaced with spearmint. I also made some using walnut oil instead of olive.
    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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    • So every once in a great while I'll track my food on Fit Day just to kind of see where I am. Yesterday's food? 79.6% of my calories came from fat! Yay for discovering heavy cream and berries for dessert, I guess. Protein was a little down from where I need to be, so I'll bump that up today.

      I was, like, giggling looking at the pie chart of where my calories came from. Only 40g of carbs, even though I was making a pretty big effort to eat more veggies than normal. That's kind of low, but I worked out twice and felt fantastic all day long, so no worries.

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      • I've just put cream on the shopping list to finally make the pate, and decided to live dangerously and get non-organic, non-raw brie, because I really want to melt brie with sundried tomatoes in oil (on the list too, never had them before), garlic and thyme and dip some celery sticks into that for a lazy meal, instead of being tempted by dehydrated sweet potato chips if I make salsa.
        My Journal: http://www.marksdailyapple.com/forum/thread57916.html
        When I let go of what I am, I become what I might be.

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        • Yep, Jac, I second what Leida said about any fatty meat. And the pate suggestion by SB. It can be made with pure ghee or tallow or lard if the milk solids are a problem for you. And pesto goes on or in just about everything.

          Hello Robyn with a Y from Robin with an I. No reason at all why you shouldn't give it a go. Potato land is not working for you. Try something else.

          Mr Anthony, don't you just love seeing that little pie chart with the "recommended" macros of 50% carbs next to yours with the majority fat? I've been running about 75% fat/20%pro/5%carb.

          Leida, yes sun dried tomatoes in oil are awesome in many dishes. Are those a Fodmap, Jac?

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          • Leida and Paleobird, thanks for your feedback.

            I should have mentioned earlier that I started to see some possible blood sugar control issues (HbA1c at 5.8) after 10 months averaging 90g of carbs a day. I'd never had the HbA1c test before May so have no basis of comparison. I bought a blood sugar meter and began testing per Chris Kresser's protocol. My highs were sometimes 180 and I had some very low lows (40) so it seemed my body was overreacting. My trainer felt that I was stressing my body with too low carbs so I pushed them up to the 150 range and felt a bit better, but was still experiencing poor sleep and was really sluggish the first few hours of the day. Adrenal issues? Menopause? My fantastic body worker/nutritionist said she has seen some blood sugar control problems with people transitioning to paleo and not to worry. Note the foods that caused the most severe reactions but not to stress about it, it'll work itself out.

            Anyway, I don't want to derail this thread with blood glucose stuff. More so I thought I might be somehow keeping myself in the zone of misery and just needed to go a bit lower. I'll finish the Phinney and Volek book and think about it some more.

            (Was born Robin with an i but in third grade when we were learning cursive handwriting I had trouble writing my own name. Sad face. Something about the transition from b to i to n. I knew that some people spelled it Robyn with a y, so changed my name.)
            I do whatever my microbiome tells me.

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            • Originally posted by Paleobird View Post
              Yep, Jac, I second what Leida said about any fatty meat. And the pate suggestion by SB. It can be made with pure ghee or tallow or lard if the milk solids are a problem for you. And pesto goes on or in just about everything.

              Hello Robyn with a Y from Robin with an I. No reason at all why you shouldn't give it a go. Potato land is not working for you. Try something else.

              Mr Anthony, don't you just love seeing that little pie chart with the "recommended" macros of 50% carbs next to yours with the majority fat? I've been running about 75% fat/20%pro/5%carb.

              Leida, yes sun dried tomatoes in oil are awesome in many dishes. Are those a Fodmap, Jac?
              Pesto made with pumpkin seeds and cilantro is pretty damn awesome too. Just sayin'

              How are you doing 75% paleobird? I'm eating fat like a woman possesed. Nuts, butter, seeds, avacado, egg yolks, fish, coconut butter, olive oil, rich meat, duck fat etc. I'm still only getting about 60% of my calories from fat in the context of about 1600-1800 calories per day. I'm still eating a lot of veggies though. Not much in the way of fruit though. Working on being a fertile myrtle.

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              • Paleobird does Sparkpeople break down your calories into the pie chart of macros you mentioned? I just started using SP and I didn't see how to break down the macros into percentages.
                Life is death. We all take turns. It's sacred to eat during our turn and be eaten when our turn is over. RichMahogany.

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                • Paleobird disregard my last question. I just found the helpful pie charts. The highest fat day so far was 62%. I'm trying to figure out how to up the fat w/o eating more calories, I've felt sated with the amount I've been eating.
                  Life is death. We all take turns. It's sacred to eat during our turn and be eaten when our turn is over. RichMahogany.

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                  • What do you guys think about having half n half in my coffee in the morning instead of cream? I've been doing this for awhile and it hasn't seemed to affect ketosis. My reasons are to save money and calories. So I am only having coffee with half n half in the morning and then lunch and dinner. Do you think cream would be better though?

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                    • I personally don't think it matters a bit. You want to try for the global, overall total.
                      Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                      • Originally posted by Kenzington View Post
                        Pesto made with pumpkin seeds and cilantro is pretty damn awesome too. Just sayin'

                        How are you doing 75% paleobird? I'm eating fat like a woman possesed. Nuts, butter, seeds, avacado, egg yolks, fish, coconut butter, olive oil, rich meat, duck fat etc. I'm still only getting about 60% of my calories from fat in the context of about 1600-1800 calories per day. I'm still eating a lot of veggies though. Not much in the way of fruit though. Working on being a fertile myrtle.
                        Oooh that pesto sounds good too. There are so many variations on it.

                        I would have trouble getting that much fat in if it weren't for high fat dairy products. Don't know if you do those. Best of luck with the fertility quest.

                        Originally posted by Urban Forager View Post
                        Paleobird disregard my last question. I just found the helpful pie charts. The highest fat day so far was 62%. I'm trying to figure out how to up the fat w/o eating more calories, I've felt sated with the amount I've been eating.
                        They always have that little recommended one next to yours. Eating moar fat while stay ing in the calorie "budget" is the trick. I've been on Piscator's four day fast since Monday night so tonight is my Break-fast meal. I'm baking a loaf of Free the Animal Fat bread to soak up my bone marrow. Sluuurp.

                        Originally posted by healthy11 View Post
                        What do you guys think about having half n half in my coffee in the morning instead of cream? I've been doing this for awhile and it hasn't seemed to affect ketosis. My reasons are to save money and calories. So I am only having coffee with half n half in the morning and then lunch and dinner. Do you think cream would be better though?
                        Half n half has more milk solids in it than real cream so it has more lactose, a sugar, with carbs. So I only use the really high fat end of the spectrum on dairy products. If the quantity is small it may be no big deal but I just don't even keep it around for that reason.

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                        • Tracking calories this past week has been enlightening. Previously I just followed the "eat till you're satisfied" method. I had no idea some meats were so many calories. I had about 5 oz of beef short ribs yesterday and SP pegged that at over 500 calories. A quarter pound of grass fed hamburger is more like half that. Truly, if I hadn't been tracking, I wouldn't have expected yesterday to be a high calorie day, but I ended up at over 2200 calories. I might get down to 1500 some days, but 1200 is not happening. I know everyone is different, but I don't see how some of you are content on 1200-1400 calories. I guess if I skipped one meal I could get to that level, but I'm used to eating three meals even if one of those meals is just bulletproof coffee some days.

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                          • My macros yesterday... and, yes, I'm still dropping the pounds faster than I thought possible:

                            chart.png

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                            • I've been tracking this week on SP too and I've found it very enlightening. It could be that I'm not measuring correctly ( this is the first time I've counted calories and tracked my intake) but I am consistently under my target total calories. I have been trying to eat fat first so maybe that's why. The first meal of the day for the past few days has been some sort of hot beverage with fat (tea with cream) and bone broth. Then I have 2 other meals, lunch is somewhere around 1pm and dinner around 6pm. My weight hasn't budged at all.

                              This week I've exercised somewhat less than usual as my son has been sick so we've been staying in more than usual. Normally we hike in the woods daily and sprint once a week. This week I mostly went out on short walks with my dogs and did abbreviated versions of my body weight exercises.
                              Life is death. We all take turns. It's sacred to eat during our turn and be eaten when our turn is over. RichMahogany.

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                              • I kept reading all the threads that said to eat more carbs etc and decided to eat more myself despite feeling really well on low carb. That just resulted in binge eating and feeling unwell all the time and even my depression resurfacing. I'm going back to low carb, now just gotta read the whole thread. Thanks Paleobird!
                                “There is immeasurably more left inside than what comes out in words…”
                                — Fyodor Dostoevsky

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