I'm trying to eat a ketogenic Paleo diet (mild ketosis, so some carbs are fine, I could eat up to 50-60 grams a day) and eat only locally grown organic foods. I was thinking grass fed beef, because I have a supplier near me, but it might be too expensive. Anything else? Nuts have phytates, so I try to eat only a handful at a time (they make me constipated anyways), chia seeds are good, but they wouldn't be enough to sustain me, and I can't really see myself chugging down coconut oil... What do you think?
asked byTheWertMan1177 (0)
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on June 18, 2014
at 03:56 AM
Fatty pastured bacon (if you eat pork), chicken/turkey drumsticks with the skin on, beef cheeks, coconut oil for frying/sauteeing, if you do dairy, alfredo sauce made with organic/grassfed/raw heavy cream and cheeses (delicious over sauteed vegetables in coconut oil for an extra wham load of fat), fatty cuts of meat like ribs/ribeye, pork belly, lamb, bone marrow, and of course a weekly or so dose of organ meat and plenty of fresh leafy green and cruciferous veggies, condiments: homemade paleo mayonnaise, coconut butter (I find coconut butter easier to eat by the spoonful than coconut oil)
on June 10, 2014
at 08:26 PM
My staple meal is put olive oil in a pan (lots), add a piece of salmon cut up and some fresh sea food and then add veg eg peppers, cabbage etc, eat with boiled spinach which has lots of butter in it. Sometimes I add a whole avocado.
Another current favourite meal which is why Im not losing weight is 250g of nuts and raisins in a bowl of double cream. My body is not keen on cream (and I have no milk) and I need to get out of having if I ever want to lose the 14 pounds I need to.
I have eaten just about 100% paleo for the last few years and never felt better but I am not losing any weight because of the large meals.
on June 09, 2014
at 03:01 PM
I think the phrase "locally grown" is confusing because obviously you are unlikely to live where things like chia and coconut are local products. They are good adjuncts to a Paleo diet, but they are not local for most.
You're going to have to do some sleuthing. I live in an area where grassfed meat CAN cost between $20 and $30 a pound, but there are also some farms that sell it for $6 a pound. 2 or 3 pounds of $6 meat feeds our family of four all week, along with 2 or 3 dozen pastured eggs, 1 pound of fish, and tons of organic veggies. We try to make some of that meat offal (liver, heart, marrow bones). We buy an organic chicken every week, NOT pastured because I just can't manage a $24 chicken at $6 a pound. We can get 3 or 4 meals (including broth) from a chicken. We buy all this from farmers markets and local farms. My husbands employer owns a local organic farm which helps a lot as we get a discount. If it weren't for my black thumb I'd be planting stuff too, but I can't afford the $45 lone tomato ;o). We buy grassfed butter at organic groceries--big brands that happen to be local because of where we live.
Chia, coconut, nuts, and seeds are not staples, they are fill ins. Think meat and veggies first. They ARE local and they are staples. They are expensive only in context. A single guy could get by with a few pounds of meat/offal, a chicken, some fish and eggs for protein plus organic veggies. Eliminating junk from your diet can help finance it.
Btw, grassfed meat is very lean, so you'll need to add fat. You might be able to find local sources of tallow and lard, but that's where coconut oil, olive oil (local for me) and grassfed butter (if you're ok with dairy) become necessary.
on June 09, 2014
at 03:00 PM
For local foods you should check out local farms, butchers & fishmongers, buy meat, offal, bones, fish & eggs locally, render your own fat etc but remember local may not always be optimal...
Coconut in all its glorious forms is probably the perfect HFLC food and an excellent staple, especially for a ketogenic diet due to its abundance of MCT's that can keep your brain fuelled with ketones even in the presence of some dietary carbohydrates.
Humans have used coconut for thousands of years and the societies that use it as their staple (with as much as 70% of the diet consisting of coconut fat) tend to have very low rates of all the diseases associated with modern societies.
Whether coconut as a staple is optimal for someone of say Northern European descent rather than a Tropical Islander is very interesting...
Olive oil & avocados are more sources of fat that may not be locally sourced but are definitely worth including in your diet.
on June 09, 2014
at 11:25 AM
Glad you're thinking it through. I lean towards fish and seafood, cooked or packed in oil. Even away from the coast you can get decent freshwater fish like lake trout, perch and whitefish. i don't know what the Paleo gods think of catfish and carp, but they're a lot cheaper. Whichever you choose, pan sautee with lots of butter.
on June 09, 2014
at 11:21 AM
Coconut oil/milk or clarified butter w/cooked non-starchy veggies, olive or avocado oil w/raw salad veggies.
I prefer seafood & eggs but some grassfed beef, lamb or pastured pork are fine choices, pork belly is very high fat. Also avocados, fresh coconut, fresh olives, some nuts.
My favourite meal is a coconut milk/ghee curry with seafood & hard boiled eggs, i usually add minimal starch/soft carrots to soak up the sauce a bit.
on June 09, 2014
at 10:57 AM
The key word is ketogenic. Consider rendering lard or tallow and you'll get the gist of it. Until you embrace the fats, it won't work. Protein will destroy a keto plan. If you don't think you can handle a direct path to animal fats just yet, then start with a fat bomb made of butter + cream cheese, flavored however you like. There are plenty of recipes online. Have that for breakfast, and follow 12 hours later with a salad slathered with oily or creamy dressing, and a SMALL amount of grilled meat. Your keto level of protein should be around 50 grams a day, max. Keto is not a high protein plan.
My keto staples: sour cream, butter, suet, lard, duck fat -- significant quantities of these go into each meal
Technically, a ketogenic diet is one that is minimum 70% fat BY WEIGHT IN GRAMS, not by percent calories. However, as most calorie counting software goes by percent calories, it's fairly safe to go by 75% to 85% fat by calories. Easy snacks on this diet: pepperoni, a tiny amount of almond butter with a lot of coconut oil added, heavy cream with flavored seltzer (no calorie). The benefit of coconut oil is that it keeps you ketogenic even if you make a few mistakes. If you want an even stronger keto effect, you can use refined MCT oil, depends how much ketosis you want.