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  • The "Eat More (or Moar) Fat" January Challenge

    Hi There,

    My name is Paula. I have been Primal for over two years. My full story (probably more than you want to know) can be found in my journal. In short, due to severe metabolic syndrome and a binge eating disorder, I have not yet reached my Primal health goals even though the PB has improved my life immensely.

    For the last few weeks, I have been experimenting with the protocol laid out in the original "Eat Moar Fat" Thread (Thanks, Paleobird) http://www.marksdailyapple.com/forum/thread65113.html
    I started in earnest on December 10th and have lost over 10 lbs so far. More importantly, the bingeing has stopped. Many of my MDA friend have joined me this week or will do so on Jan 1st.

    Essentially the idea is High Fat, Moderate Protein, Low Carb AND Controlled Calories.

    I am going for roughly 70% fat / 25% protein / 5% carb with a calorie range of 1800-2000 cals. I am 5'10" tall.

    ***Formula for figuring out macro ratios
    From the work of Dr Jan Kwasniewski author of The Optimal Diet.
    First you figure up your IDEAL weight in KILOS. This is not necessarily the weight you are aiming for but it it your Ultimate HSIS (Hot Stuff In Swimwear) weight.
    HSIS weight in kilos plus/minus 10% = range for protein grams/day
    HSIS weight in kilos divided by 2 = upper end for carb grams/day
    The rest of your diet is fat. HSIS weight in kilos x anywhere from 2 to 3.5 depending on your weight goals (lower to lose, higher to gain)

    Suggested Reading: The Primal Blueprint (Yes, read it again! Mark talks about high fat, low carb and controlled calories needed for some people. It's all in there.) Also, The Eating Academy | Peter Attia, M.D. The Eating Academy | Peter Attia, M.D.

    New to Primal? Please read the Primal Blueprint book or Primal 101 on the blog and follow the basic program first. "Eat Moar Fat" is a Primal based program where the goal is nutritional ketosis. You may not need to be so extreme especially in carb restriction. Good Luck!

    For the rest of you, this is an open invitation to join my journal friends and me in this experiment. Cheers!
    Last edited by Pebbles67; 12-20-2012, 02:47 PM.
    Primal since 9/24/2010
    "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

    Created by MyFitnessPal.com - Free Weight Loss Tools
    MFP username: MDAPebbles67

  • #2
    Excellent intro, P!

    I will probably not join in the challenge, but I am going to keep an eye on people's progress. I'd be most interested in seeing how people accomplish their macro goals (what they eat). I may use the EMF idea to attempt to heal some gut issues in January, if the things I'm trying now don't help.

    Out of curiousity:
    My weight in KG - 54kg
    Protein goal - 60g (rounding up)
    Carb limit - 27g
    Fat - 150g, since I am not trying to gain or lose (though I could just focus on eating more fat and not the ratios so much).
    Depression Lies

    Comment


    • #3
      Originally posted by Pebbles67 View Post
      Hi There,

      For the rest of you, this is an open invitation to join my journal friends and I in this experiment. Cheers!
      This Grammar Nazi** will happily join you and thanks you for the invitation.

      That said, it's "join my journal friends and ME . . ." (You wouldn't say "join I in this experiment")

      >^..^<

      **if interested, check out the Grammar Nazi thread in Odds & Ends. Hilarious.
      __________________________________________
      He not busy bein' born is busy dyin' ~ Bob Dylan

      Comment


      • #4
        Alrighty, I am jumping in now, with the understanding that I will not be overly conscious while I am on vacation for a week and a half, watchful but not obsessive (if that is even possible for me?).

        My goals...

        Weight 72kg
        Using rounding (easier to remember!)
        Protein 70g
        Carbs 35g
        Fat 140g
        About 1700 calories

        And so far so good, it feels really good. I am doing Net Carbs (subtract fiber from total carbs) because I like veggies, and I need the fiber for my UC. Plus this helps keep me honest, so that I don't use my carbs for junk carbs.
        Last edited by demuralist; 12-20-2012, 09:38 AM. Reason: add calories
        Chris
        "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
        Unknown

        My journal: http://www.marksdailyapple.com/forum/thread36279.html

        My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

        Comment


        • #5
          Hi All,

          Can you give some examples of your fat sources? Curious...

          Thanks!

          Comment


          • #6
            Here is typical...

            My day today (obviously lunch and dinner=its the plan)...
            Wake up...1tsp matcha powder, in 12oz water, 4T HnH (I shop at Trader Joes and their HWC is a very small container) whirled
            Breakfast smoothie...1C unsweetened almond milk, 1C unsweetened coconut milk (from carton not can), 1T @ cocoa, chia, flax, & kosher gelatin, 2 eggs, and 14g MCT
            Lunch....1 small avocado with 1T mayo and 1/4C toasted pecans, 1oz double cream gouda on the side, Double chocolate Mate with 1T HnH
            Dinner....BAS with 3C mixed greens, cuke, red pepper, olive oil, apple cider vinegar with pumpkin seeds, walnuts and blue cheese. Then I add a protein source either salmon or chicken thighs or grass fed beef.
            Snacking when needed....Cream cheese/tampenade/nut mix on celery.

            My carbs go high, but right now I am doing net carbs so they end up coming in under my 36g limit. Also Dr. Attia talks about easing into this. I am hoping that by easing into it I can avoid the carb flu. fingers crossed on that one, so far so good.
            Chris
            "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
            Unknown

            My journal: http://www.marksdailyapple.com/forum/thread36279.html

            My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

            Comment


            • #7
              I was already planning this, but I will join! I am having surgery 1/3/13, and will be in recovery mode. Ketosis will be a great place to hang out during January.

              I also did this protocol back in October/november. I felt amazing, and had weight loss, but it is challenging to maintain through the holidays.

              My ratios were:

              Carbs: 30 g
              Protein: 60-70g
              Fats: 115-140 g. I think I got to 140 once when I overshot my ratios totally.

              Example of a day:

              B: 1 egg and 1 egg yolk cooked in bacon fat, 2 pieces bacon, tea with coconut oil.

              L: Salad (lettuce, broccoli, cabbage, few cherry tomatoes) with 2/3 can sardines, olive oil, splash of balsamic. Tea with CO afterwards.

              D: 3-4 oz pork chop, kale sauteed in bacon grease or CO, 2 Tb mascarpone with some mac nuts, or a few raspberries.

              Comment


              • #8
                I'm in. Starting This Sunday!
                Georgette

                Comment


                • #9
                  I am in starting saturday. Paula, can you explain the broth?
                  Karin


                  Created by MyFitnessPal.com - Free Calorie Counter

                  What am I doing? Depends on the day.

                  Comment


                  • #10
                    Yay Paula!

                    Losing ten pounds is nice but losing the binging urges? THAT is wonderful because that makes this sustainable long term not just some fad thing you white knuckle through and then fall off the wagon.

                    I am so happy it is working for you.

                    I guess I'm in, but then I'm always in this eating mode.

                    Comment


                    • #11
                      Originally posted by KWM View Post
                      This Grammar Nazi** will happily join you and thanks you for the invitation.

                      That said, it's "join my journal friends and ME . . ." (You wouldn't say "join I in this experiment")

                      >^..^<

                      **if interested, check out the Grammar Nazi thread in Odds & Ends. Hilarious.
                      Damn, I was trying so hard to write a good intro and avoid pissing off the Primal Police, that I wasn't even thinking about the Grammar Nazis. I fixed it, but since you quoted me and I quoted you. It will be there in perpetuity. Welcome.
                      Primal since 9/24/2010
                      "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

                      Created by MyFitnessPal.com - Free Weight Loss Tools
                      MFP username: MDAPebbles67

                      Comment


                      • #12
                        Originally posted by magpieoz View Post
                        Hi All,

                        Can you give some examples of your fat sources? Curious...

                        Thanks!
                        Hello,

                        My fat sources include Olive Oil, Coconut oil, Coconut Milk, Butter, Ghee,
                        Bone Broth, Pork Rinds, Mayonnaise, Macadamia Nuts, Avocados, Olives
                        I also eat Dairy - heavy cream, cream cheese, sour cream, other cheeses

                        I think that is it.
                        Primal since 9/24/2010
                        "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

                        Created by MyFitnessPal.com - Free Weight Loss Tools
                        MFP username: MDAPebbles67

                        Comment


                        • #13
                          Poof!

                          Hey Paula>>> Look who's here!
                          Oh, it's just me.

                          I'll join you guys on the 1st...
                          Or 2nd rather as the 1st is my Anniversary and I have no idea what Husband and I are doing.

                          I've been having stress lately, and I have to go out of town on Sat for the holiday...
                          Which means I'll have WAY less control over my food choices and when I get home I'll totally need/be ready for a re-boot!
                          Also I don't know what day I'll be back... but I'll be home by the 1st, so that is good for me.
                          Also-Also... I just had a little surgery on my left big toe today. Totally hoping I'll be ready to start walking again by the 1st.

                          Eating high fat, moderate protein, low carb is pretty much the norm for me because it helps with my brain stuff and I don't track it... but maybe I will to start with just to see what is up.
                          I IF daily. So that is a little different for me from what others do.
                          Cafe breve at about 10 am... then dinner at 6pm.
                          That's it. Except some days I even skip the cafe breve.

                          Anyway...
                          “You have your way. I have my way. As for the right way, the correct way, and the only way, it does not exist.”
                          ~Friedrich Nietzsche
                          And that's why I'm here eating HFLC Primal/Paleo.

                          Comment


                          • #14
                            Originally posted by athomeontherange View Post
                            I am in starting saturday. Paula, can you explain the broth?
                            Many low carb experts recommend drinking 2-4 grams of bouillon/day to offset the exhaustion brought on by the process of fat adaptation (carb flu). I have found this to be a valid recommendation in my own N=1 experimentation. The problem is that most commercial bouillons contain ingredients that are clearly not Primal. This is a personal choice.

                            I drink one cup of bouillon / day made with one 3.5g cube. On heavy exercise days i might even drink 2.

                            Dr. Attia talks about being miserable for the first 6 weeks of his own NK experiment. The two things he changed were adding bouillon and lowering protein.
                            Primal since 9/24/2010
                            "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

                            Created by MyFitnessPal.com - Free Weight Loss Tools
                            MFP username: MDAPebbles67

                            Comment


                            • #15
                              Measurements,

                              Make sure you take some body measurements so that we can post our results on February 1st. If you are not in this to lose weight then keep track of any other observed changes.
                              Primal since 9/24/2010
                              "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

                              Created by MyFitnessPal.com - Free Weight Loss Tools
                              MFP username: MDAPebbles67

                              Comment

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