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Carb/Protein/Fat Ration "How to Lose Weight" post

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  • Carb/Protein/Fat Ration "How to Lose Weight" post

    I initially posted this over at PaNu, but his forum seems to move slowly, so I'll just repost here and hope for the best.

    I just read the post entitled "How to Lose Weight". Dr. Harris recommends an intake of 5% carbs, 10-15% proteins and 80-85% fats.
    What would this look like in a given day, in terms of foods consumed?
    My average day is 3-5 strips of bacon and 3 eggs over-easy in the bacon grease. That will generally hold me over until the evening at which point I'll either some kind of roast with veggies made in a slow-cooker (1 roast lasts about 4 days for me) or just throw something together with a lot of meat (ground beef, steak, chicken, etc.) and a little bit of veggies.
    www.primalfreedom.blogspot.com

    If a man has the right to self-ownership, to the control of his life, then in the real world he must also have the right to sustain his life by grappling with and transforming resources; he must be able to own the ground and the resources on which he stands and which he must use. In short, to sustain his human right. - Murray Rothbard

  • #2
    To get that high or fat% you have to add yolks and extra butter/bacon fat to your eggs. You have to eat your meat swimming in fat, drink coconut milk, eat very low carb veggies drowned in oil, etc. It's harder than it sounds.

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    • #3
      So basically do my standard 3 eggs with a few extra yolks?

      And when you say meat swimming in fat, how do I accomplish that? Cook it in coconut oil and then pour the oil on top?

      I already drink coconut milk a few times a week in a smoothie, and I'm considering cutting veggies back to nothing more than a garnish for meat, instead of a 'dish' of the meal.
      www.primalfreedom.blogspot.com

      If a man has the right to self-ownership, to the control of his life, then in the real world he must also have the right to sustain his life by grappling with and transforming resources; he must be able to own the ground and the resources on which he stands and which he must use. In short, to sustain his human right. - Murray Rothbard

      Comment


      • #4
        How's your overall nutrition? How's your omega 3:6 ratio? They both matter big-time. Just as much as fats vs carbs and it would be an injustice to yourself not to review them both in addition to what you're doing.
        Stabbing conventional wisdom in its face.

        Anyone who wants to talk nutrition should PM me!

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        • #5
          I don't think you will get a general solution for fatloss.

          While I (47 years old male) have lost almost 10 kilos (ca. 20 pounds, fat not muscles) since January with high fat and intermittent fasting, my son (25 years old) is doing even better on high protein and 3-6 meals a day.

          We don't share the same lifestyle, as while I work out 3-5 times a week, 30 min. each time (swimming, interval sprint and lifting weights), my son is much more into heavy lifting and endurance running almost every day.

          I can't tell if this is because of our different food intake, our age or workout. I really do think that is simply that: All size does NOT fit all!

          Note: Both of us are VeryLowCarb...

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          • #6
            @ Stabby

            I really don't know how to answer your first question. I would say 'it's good'. I avoid processed foods, grains and sugars. I have the occasional piece of fruit (usually kiwi) but it's getting to where I find it to be too sweet (and yes I know avocado is a fruit, but I eat it like a veggie). My meat is not grass-fed because it's difficult to find here. I don't really know how to monitor my 3:6 ratio, but I've been considering supplementing with fish oil just to be safe. Fish is abundant here, but I can't seem to cook it right and I'm concerned about heavy metal content if I consume too much.
            www.primalfreedom.blogspot.com

            If a man has the right to self-ownership, to the control of his life, then in the real world he must also have the right to sustain his life by grappling with and transforming resources; he must be able to own the ground and the resources on which he stands and which he must use. In short, to sustain his human right. - Murray Rothbard

            Comment


            • #7
              Okay then definitetly get on the fish oil ASAP. Also see if you can get either pastured free-range eggs or flax-fed eggs. They'll have better nutrition too. I direct you to www.fitday.com to keep track of your nutrients. I'm still not sure whether or not it distungishes between omega 3 and 6, www.nutritionfacts.com does but their tracking system isn't as good in my opinion. Just study the food that you eat and learn as much as you can about which foods supply which nutrients. Supplements are recommended for anything that you aren't getting enough of through food. A good omega 3:6 ratio and getting optimal nutrition are just extra tools in your arsenal for great health and weight loss. Some will argue with me on this but I think they're both equally important to lowering carb intake.

              Also heavy metal toxicity has a lot to do with bioaccumulation so generally the smaller fish will be better. Wild sardines and salmon are great and I wouldn't avoid them completely unless you dislike fish. In either case fish oil is a powerful weapon. My eggs and meat have some omega 3 in them and yet I still find it beneficial to use fish oil, even on days I eat fish.
              Stabbing conventional wisdom in its face.

              Anyone who wants to talk nutrition should PM me!

              Comment


              • #8
                @ Stabby

                I read somewhere that if you eat quality grass fed pemmican with a ratio of 1:1 fat:lean and nothing else (but water) you would have a nutritionally complete diet with no deficiencies. Do you know the validity of this mayhaps?
                www.primalfreedom.blogspot.com

                If a man has the right to self-ownership, to the control of his life, then in the real world he must also have the right to sustain his life by grappling with and transforming resources; he must be able to own the ground and the resources on which he stands and which he must use. In short, to sustain his human right. - Murray Rothbard

                Comment


                • #9
                  I have heard it too. Honestly I don't know but if it is true I want some pemmican. I want to try some anyway!
                  Stabbing conventional wisdom in its face.

                  Anyone who wants to talk nutrition should PM me!

                  Comment


                  • #10
                    In that case, when my tax return comes in, I'm buying a bunch of grass fed lean and suet online and making a batch. I'll send ya some. (I'll buy this stuff AFTER I get more VFF's of course...)
                    www.primalfreedom.blogspot.com

                    If a man has the right to self-ownership, to the control of his life, then in the real world he must also have the right to sustain his life by grappling with and transforming resources; he must be able to own the ground and the resources on which he stands and which he must use. In short, to sustain his human right. - Murray Rothbard

                    Comment


                    • #11
                      Hehe, that's all right; I shall seek some out for myself.

                      I don't doubt that Dr. Harris stresses the omega 6 point, I think I actually remember him saying that it's just as important as carbs vs fats. It has to do with not only the initial inflammatory damage but also a lot of the bi-products of the mitigation of the pro-inflammatory molecules like SOCS-3 and cortisol. So pemmican, beef, lamb, and low mercury fish (whatever you're comfortable with) should ideally be more prevalent than pork and chicken, although definitely don't shun them. And of course fish oil is your friend. Also I think Harris loves heavy cream, butter, coconut and beef tallow for this reason. Although a little omega 6 from olive oil, seeds and the like is fine I'm sure.
                      Stabbing conventional wisdom in its face.

                      Anyone who wants to talk nutrition should PM me!

                      Comment


                      • #12
                        It really is about finding out what works for you.

                        Some people i know can be vegetarians and get lean without significantly impacting their musculature. When i tried to lose weight with a vegetable based diet, i lost weight but definitely lost muscle mass- especially in the upper body.

                        Oppositely i've been doing ZC (low-no dairy) for the past few months and it’s a better fit for me. I've found that i can retain muscle mass much more easily (possibly gain), dont feel starved, and can lose fat simply by scaling back calories on most days. Most importantly: I feel my strongest with this WOE.

                        Choose a ratio that you think will be appropriate for you, and stick to it for at least 3 weeks. Listen to your body and let the mirror be the judge.
                        least 3 weeks. Listen to your body and let the mirror be the judge.
                        Last edited by ItalianGrok86; 05-02-2010, 08:06 AM.

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                        • #13
                          That's not nearly enough protein. I think the key to losing fat fast is a diet with adequate protein and low carbs - just as recommended by the BP, Protein Power, Atkins (original/revised), Paleo (Cordain) etc.. It's pretty much a consensus.

                          So: see that you get enough protein (1g per pound of lean body mass, adjusted for exercise), curb the carbs, and eat as much fat as you want - but of course, since your goal is to make your body burn its own fat storage, you might want to limit fat. That's not very hard to do, since it's difficult to gorge on fat if you take away the carbs.

                          BTW: Another smart thing is to include extended periods of fasting. I like the alternating day diet in that respect - eat normally (in terms of calories) on one day, and fast on the other day (eating only 20% of your normal caloric intake). Fasting periods not longer than 24 hours will neither slow your metabolism nor make your body cannibalize its lean tissue, but they will boost your fat metabolism. Then all you have to do is to mind not to overeat between fasting. Another aproach is the 16/8 feeding window (eat only during an 8 hour window during each day). Of course you can also mix these approaches ... then you have the "intermittent fasting" that Mark recommends.
                          MikeEnRegalia's Blog - Nutrition, Dieting, Exercise and other stuff ;-)

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                          • #14
                            First of all Pemmican does sound awesome....but NO it does not have all the nutrients you need to be healthy, think vitamin C-- etc. There are many vitamins, antioxidants etc that are VERY necessary for optimal health.

                            I totally agree that you need to figure out what fits for you. For example if I follow the protein recommendations on this site I will gain weight and feel sooo sick. I can have high fat, high veggies and mod protein and I've got a happy body and belly. Part of why Mark has so many followers is that he allows for flexibility w/ in the Primal diet. So try something out for awhile, if it doesnt work try to change it around a bit, maybe increase veggies, decrease protein, etc. Good luck!

                            Whitney
                            http://whitskitch.blogspot.com

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                            • #15
                              Diet is one of the key factors in reducing fat deposited in the body. By ingestion the substance which contains more protein helps to maintain the cholesterol level which acts as fuel for fat and feeds the muscle. It is recommended to drink more amount of water to increase the metabolic rate in the body.

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