How do I get all that fat into my diet? page 2

[jammies]

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 recommends getting 50% or so of your calories from fat. Many people here do 40-60 or even more as far as fat percentage.

How to Eat According to the Primal Blueprint | Mark's Daily Apple


Brains, bone marrow, suet, and other fat were likely highly prized in game animals and preferentially eaten. Fat was rendered out and stored. I doubt that the diet was always 50% fat, but I would suspect it was sometimes.

ETA: I love this photo of the intra-abdominal fat in bison. Shows there is a lot more fat in game meat than just what you see in the muscle meat - not even including brain and bone marrow.

http://www.tribeoffive.com/2011/04/h...ing-bison.html

[Wanderlust]

Is there such a thing as too much protein for optimal health ?

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.

[Wanderlust]

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. The more common ratios I've seen are a more evenly split between the three nutrients

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)

[lotusberries]

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):

I eat around 150g of carbs per day, which is about 30% of my calories.
I eat 100g of protein per day, which is about 20% of my calories.
That leaves 50% from fat, and that's not even with a lot of added fat, it's mostly what was in the meat/fish.
I would find it very difficult to try to get my ratios evenly split, and I highly doubt my paleolithic ancestors would have had evenly split ratios either.

[sbhikes]

It can be hard to get more than about 45-55% fat in your diet without dairy. Butter added can help. Choose sour cream instead of yogurt. Coconut products can help. Coconut manna is pretty tasty eaten right out of the jar. I've been able to find coconut cream. It's a little more fatty than coconut milk but sort of has a fragrant taste probably more suitable for desserts, although I thought it made quite a nice curry. I made a smoothie with it and that fat-bomb kept me satisfied all day.

I kind of had this crazy idea the other day of making coconut pemmican using beef tallow and shredded coconut. I'm not sure if it would taste horrible or good. I already have beef jerky pemmican that I made.

[Neckhammer]

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.

[Dr. Bork Bork]

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)

[FrankiG]

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).

[Neckhammer]

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.

[JohannaAnderson]

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.