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  • Newbie Needs Help! Not getting enough fat :-/

    Hello Everyone, I'm a newbie here!

    Background: I was diagnosed with PCOS and was told by my naturopathic doctor to get on the paleo diet. She recommended that I read the Primal Blueprint and I found out about this forum through a few youtube videos. I'm slowly getting through the book and feel as though I need a crash course. In the first week of paleo eating, I lost 4 lbs and seemed to have reduced the intensity of symptoms I was experiencing such as fatigue, low energy, brain fog, depression etc. But I gained the weight back just as fast as I lost it the following week. Because of that, I've given in to some old habits (I have a big sweet tooth). Like eating rainbow cookies, cannolis, tres leches cakes, none of which are paleo. I'm 5'7 and approx. 214lbs. This is the heaviest I've ever been and much of the weight gain is due to stress and going from school to a sedentary work life.. sitting at a computer for 10-16 hours at a time.. and maybe more when big meetings are approaching.

    Problem: Right now my diet consists of mostly protein and low carb (when I'm not scarfing down cakes), and moderate to low fat (not on purpose - I eat full fat anything). Right now, on myfitnesspal, I've set my daily macronutrients to 20/30/50. But I'm not even coming close to meeting my fat intake. How do you all meet that requirement?! The only thing I can think of is eating avocados all day long and dark chocolate. Please help. I was excited when I started losing weight the first week, but it all just stopped. It is very confusing and discouraging. But I want to try again. I have a big trip coming up (September) and want to look good. That's my goal. This of course is a lifestyle change esp. to manage my PCOS.. but if I can set some kind of goal. I may be better off.

    If you have any additional advice, it would be greatly appreciated.

    Thanks!
    LivingHealthyLove

  • #2
    Eat fattier meat and dairy products. Cook with butter and coconut oil. Eat eggs.

    Comment


    • #3
      Hi there, I'm also a newbie on this forum. I just wanted to reply with a lil support. I too have PCOS, and have struggled with my weight from a very young age. Having PCOS makes dieting that much harder! You see everyone else around you losing weight and it almost seems effortless for them, while we struggle through ups and downs no matter what type of diet or eating plan we try. It is hard not to get discouraged, I have so walked a mile or 3 in those shoes! And like you when I get discouraged I eat the wrong foods. What finally worked for me is making up my mind to be healthy! Sure I'd love to lose weight, but with the hormonal issues that come with PCOS, weight loss could no longer be my goal. I started one day at a time with lots of different goals along the way. I knew that low carb paleo worked well for me, so my first goal was to cut out all sugar, once I was able to get through that I made other goals to cut out the other junk in my diet. Now I am completely on plan with my low carb paleo plan. I'm feeling better, my diabetes is in check, and I have been able to lose some wait finally! My suggestion for you would be to cut the sugar and processed foods from your diet before you worry about macros. Don't stress everything all at once, it is so easy to get overwhelmed with everything, baby steps. Celebrate your victories along the way and keep making new goals. You will find your groove with your new lifestyle and things do become easier! As for getting fat into my diet, I cook things in butter, olive oil, coconut oil, and that seems to help sneak it in. Avocados are definitely good, eating eggs with an extra yolk to cut down on protein a bit, I also once in awhile use a little heavy whipping cream. Sorry for being a little long winded, but just wanted to say hi and I've totally been there! Lol

      Comment


      • #4
        Originally posted by eKatherine View Post
        Eat fattier meat and dairy products. Cook with butter and coconut oil. Eat eggs.
        Thanks. I'll do that.
        Last edited by LivingHealthyLove; 05-19-2013, 03:02 PM.

        Comment


        • #5
          Originally posted by Kellybelly View Post
          Hi there, I'm also a newbie on this forum. I just wanted to reply with a lil support. I too have PCOS, and have struggled with my weight from a very young age. Having PCOS makes dieting that much harder! You see everyone else around you losing weight and it almost seems effortless for them, while we struggle through ups and downs no matter what type of diet or eating plan we try. It is hard not to get discouraged, I have so walked a mile or 3 in those shoes! And like you when I get discouraged I eat the wrong foods. What finally worked for me is making up my mind to be healthy! Sure I'd love to lose weight, but with the hormonal issues that come with PCOS, weight loss could no longer be my goal. I started one day at a time with lots of different goals along the way. I knew that low carb paleo worked well for me, so my first goal was to cut out all sugar, once I was able to get through that I made other goals to cut out the other junk in my diet. Now I am completely on plan with my low carb paleo plan. I'm feeling better, my diabetes is in check, and I have been able to lose some wait finally! My suggestion for you would be to cut the sugar and processed foods from your diet before you worry about macros. Don't stress everything all at once, it is so easy to get overwhelmed with everything, baby steps. Celebrate your victories along the way and keep making new goals. You will find your groove with your new lifestyle and things do become easier! As for getting fat into my diet, I cook things in butter, olive oil, coconut oil, and that seems to help sneak it in. Avocados are definitely good, eating eggs with an extra yolk to cut down on protein a bit, I also once in awhile use a little heavy whipping cream. Sorry for being a little long winded, but just wanted to say hi and I've totally been there! Lol
          Thanks for your reply! I'll take your advice and start with cutting out sugar and processed foods. It's just soo hard! And agreed, losing weight is extremely difficult. I've always have trouble keeping the weight off and never understood why. Now, I can finally put a name to what I've been feeling. How did you cut cravings for sugar? I work long hours and do not drink coffee or tea because I just can't take in caffeine without problems. So, sugar is my temporary fix to get through the day and comfort when I can't take the stress.

          Comment


          • #6
            Originally posted by LivingHealthyLove View Post
            Thanks for your reply! I'll take your advice and start with cutting out sugar and processed foods. It's just soo hard! And agreed, losing weight is extremely difficult. I've always have trouble keeping the weight off and never understood why. Now, I can finally put a name to what I've been feeling. How did you cut cravings for sugar? I work long hours and do not drink coffee or tea because I just can't take in caffeine without problems. So, sugar is my temporary fix to get through the day and comfort when I can't take the stress.
            I was/am in the exact same boat (well, my PCOS is mild - I have the hormone imbalance but not any cysts). The only way I've found to cut out sugar cravings is to just go cold turkey. For a few weeks, I had 0 sugar and took my fruit intake to minimal. Before starting the process it seemed like I wouldn't be able to do it and that I would come back to the sugar-reward cycle. However, a few months down the road I can tell you that I don't have sugar cravings anymore. To help get you through the day, I'd encourage you to pack primal snacks that have a variety of textures (read: veggies with crunch) because it would be more satisfying overall. Drink plenty of water. To distract myself from sugar cravings I'd go for long walks with my dog, take a bath with essential oils, or drink herbal flavorful tea. Good luck on your journey!
            "It is never too late to be what you might have been" - George Eliot

            12 week health challenge (95%, more moving)
            Start -- March 1st -- 173.4
            End -- May 24th -- 158.6

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            • #7
              Bacon for breakfast with eggs scrambled in the bacon drippings, kale, avocado, olives, feta cheese salad with only olive oil,(generous amount) with chicken or boiled eggs for lunch, beef,pork, or salmon with skin and veggies stir fried in coconut oil for dinner will help get you there. Macadamia nuts are great snacks too and you can add almond butter and at night full fat Greek yogurt with blueberries or strawberries. Good luck

              Comment


              • #8
                Originally posted by LivingHealthyLove View Post
                Thanks for your reply! I'll take your advice and start with cutting out sugar and processed foods. It's just soo hard! And agreed, losing weight is extremely difficult. I've always have trouble keeping the weight off and never understood why. Now, I can finally put a name to what I've been feeling. How did you cut cravings for sugar? I work long hours and do not drink coffee or tea because I just can't take in caffeine without problems. So, sugar is my temporary fix to get through the day and comfort when I can't take the stress.

                Cutting out sugar was a big step for me, and also probably the hardest. I ended up just going cold turkey, and once I got through the first week things felt better. I wasn't having the wild swings in my blood sugar anymore, and that definitely helped me stay more focused on staying away from it. As for cravings, well I still have my moments but, I just have to keep myself busy and forget about it, and it definitely does get easier. One of the things that does help if i am really craving something sweet, is a diet soda. I know those aren't very healthy, but it is better than the alternative at the moment. Sometimes you just have to pick your battles. Also I will reward myself after a hard workout or on a higher calorie day and have coconut oil chocolate. It's just 1 Tbsp of coconut oil, 1 Tbsp cocoa powder, 1Tbsp heavy cream, 1 Tbsp torani French vanilla sugar free syrup. It is very rich and tastes like dark chocolate. I had to wait a few weeks before I could have these things because I was afraid it would trigger cravings. Hope these help a bit!

                Comment


                • #9
                  If you are hitting your macros for protein and carbs and hitting your needs for vitamins/minerals/etc, AND not feeling hungry, don't worry about the fat.

                  If you find yourself snacking, or craving sweets, you'll probably need to up the fat for a while. Greens cooked in bacon grease are awesome. Butter on all your veggies, etc.

                  Comment


                  • #10
                    I am another with PCOS. I have been primal for almost three years now, but it was only in January of this year that I made the commitment to be sugar free. ( honey, maple syrup, etc) It was more of an acceptance thing for me. I had always felt it just wasn't fair that I was so sensitive to sugar. Once I accepted that the genes I have, the way I was put together just makes me sugar sensitive aka addicted to sugar. It has been tough at times of course and then other times I'm amazed how easy it feels. It is definitely tied to emotional comfort issues too. I use L-glutamine powder to help with the cravings. It's also supposed to help with the gut lining which I need help with too so it's great for me.

                    It has been a slow journey of weightloss and I am in a long plateau right now, but I am focused on health and healing. Good luck to you!
                    Favorite Mark Quote: "I train to play."

                    June 2010: 168.6 -size 16
                    Current: 155 - size 10/12
                    Goal:135 - size 8

                    My Journal

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                    • #11
                      I'm going to be the bearer of bad news:

                      Cannoli, cookies, cakes. All your sweet snacks are wheat-based. You're probably addicted to the gliadin protein in wheat along with the sugar addiction.

                      I suspect you're in for a difficult conversion. Plan on a two-months at least. You're probably not going to "look good" for the September camping trip. Your goal should be to FEEL better.

                      Throw out the scale. Don't take measurements. Don't count calories, don't count macros. You might even gain weight. The most important job is to get away from the wheat and corn, then to get away from the sugar.

                      Everything you eat should be so messy and drippy that you need a knife, or fork, or spoon. If you can pick it up with your fingers, then it's probably something processed from a box or a bag and it will just make you sicker. Your dishes should be so greasy that you need to add some vinegar to the dishwasher to get them clean. You should be STUFFED, like Thanksgiving.

                      80% ground beef cooked in coconut oil.
                      Frozen vegetables slathered with melted butter.
                      Fatty chicken pieces like thighs and wings.
                      Make chicken soup from the chicken. The broth will be so fatty that it turns to jello in the fridge.
                      Pork sausages, if you can find some relatively unprocessed ones. (Jones brand might work.)
                      Eggs, eggs, and more eggs. With the yolk, cooked in butter.
                      Salad with olive oil.
                      Bulletproof hot cocoa will increase your fat intake FAST.
                      Fruit: limit yourself to berries if you can. Frozen is okay.
                      Stay away from nuts. Nut fat doesn't seem to have the same magic as animal fat.
                      Stay away from dairy. If you really need dairy, drink full fat heavy whipping cream. Milk and yogurt are full of sugar.
                      If you're hungry between meals, eat salted butter, like Kerrygold, right from the tub. Butter is the best diet food in the world.
                      If you crave sugar, use stevia in herbal tea. I like the Trader Joes powder (comes in a plastic jar the size of a spice container, with a tiny spoon. It's $10 but it lasts a year.) But packets will work.

                      One very good sign is that your body seems to WANT to go into carb flu. You were starting to go into carb flu with the brain fog and depression, but you went back to carbs and it backslid. Please try again.
                      5'0" female, 45 years old. Started Primal October 31, 2011, at a skinny fat 111.5 lbs. Low weight: 99.5 lb on a fast. Gained back to 115(!) on SAD chocolate, potato chips, and stress. Currently 111.

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                      • #12
                        Replace your stick-free frying pan with one of the horror-show stainless steel ones. Then the amount of fat you will need for separating the food from the pan will give you a huge increase in fat intake. If all else fails, drink a couple of tbsp of fat (light olive oil or melted coconut oil) a couple of times a day, 1 hour after, 1 hr before meals and when you have those sweet cravings.
                        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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