8

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Fat, satiety and cravings

Answered on August 19, 2014
Created July 28, 2011 at 7:46 PM

I've been paleo on and off for several months. During that time, I've experienced a variety of foods that I either love or hate, and have gone through some cycles of craving certain SAD foods.

I did the 30 day challenge, and after about day 10, stopped having cravings.

I added heavy whipping cream to my coffee based on Archevore.

I cook with grass-fed butter (kerrygold). I used to cook with coconut oil but stopped around day 45 (details below).

About a month ago, I changed some of my cooking habits, and in thinking about it, I stopped cooking with coconut oil, and increased the butter/lard I cooked with or put more heavy whipping cream in my coffee to get the saturated fat I need. Call it what you will, but that's what happened. I also started having wicked cravings for different grains, sugar, and all the SAD stuff that I've been trying to get out of my diet.

I bought coconut butter yesterday and had a bit with lunch. After that, I didn't experience any carbohydrate (well, gluten) or sugar cravings. I was also full a lot longer (8~ish hours, even longer than just having heavy cream with coffee for breakfast).

I have two questions based on the reduction of cravings through saturated fat:

  1. Is there a scientific explanation for reducing cravings through the type of fat? I understand that even though heavy cream, butter, and coconut butter are saturated fat, they're actually different types of saturated fat, and lard has a different structure as well. Does this matter, or am I delusional and all of this doesn't matter? I know that satiety is based around fat intake, I just never thought about whether or not the type of saturated fat mattered.

  2. Has anyone else noticed the type of fat they're eating and the reduction or increase of cravings?

Thanks!

76d0056c773673e24b8c57a685d504ed

(132)

on September 07, 2013
at 01:28 AM

Thanks for the correction. That's why I added the link because I thought it was a pretty good explanation. In no way do I think my satiation point is the same as others---I was answering questions 2 with my personal experience, which was specifically asked. I never said the person who asked will feel exactly as I do either. I never said carbs are the devil I was just relating my differences in behavior between old diet and new one.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on July 30, 2011
at 03:06 PM

I agree... Seems strange but true for me..

957a563c7e4a165663fd3c71207c39da

on July 30, 2011
at 09:45 AM

that's pretty amazing that just 1tbsp butter will have that much effect!

957a563c7e4a165663fd3c71207c39da

on July 30, 2011
at 09:44 AM

I think I may be the same with bacon keeping hunger away really well. Only a half rasher with some eggs is needed for this, but I do have some coconut oil in with the eggs.

36b7a2776d028dc8d5743e2e56ece34d

(812)

on July 29, 2011
at 03:44 PM

You have it backwards. MCFA are easier to break down and use as energy than LCFA(like those found predominantly in most fatty foods). In my opinion your individual satiation point shouldn't be extrapolated to everyone. I personally eat any food and feel satiated before feeling full. I think it has to do more with your sensitivity to appetite hormones from life habits instead your implication that carbs are the devil.

36b7a2776d028dc8d5743e2e56ece34d

(812)

on July 29, 2011
at 03:40 PM

Interesting. Well it probably is the MCFA that help you produce more energy.

F6ea948ab43dc51d72509c0989e670fe

(1639)

on July 29, 2011
at 05:38 AM

1-2 tbsp of coconut butter and I feel great. I've been messing with my carbs. Under 50, I'm miserable. 50-100 I'm okay, 100+ and I feel great.

36b7a2776d028dc8d5743e2e56ece34d

(812)

on July 29, 2011
at 03:50 AM

lol butter/milk fat is great for you but "will of course lead to carb cravings down the line for most", based on what?

E2b9c679315c7c9c7265783dde89f350

(1303)

on July 29, 2011
at 03:18 AM

Yes to number 2, but I'm still experimenting with myself. On the one hand, I don't feel satisfied when using coconut oil as my fat. On the other hand, I lose weight faster, feel healthier, and, as you said, don't crave the same way when I'm using coconut oil as my fat. Another weird thing about me- if I eat bacon at breakfast, I can easily go the 6-7 hours till lunch with no snack. No bacon? Hungry after 4 hours, no matter how much fat and/or protein I eat.

2e841984c55e1f346f6e38f60c1620a6

(540)

on July 28, 2011
at 08:05 PM

Good question... I would like to know as well.

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7 Answers

best answer

2
36b7a2776d028dc8d5743e2e56ece34d

on July 29, 2011
at 03:48 AM

It could just be the carbs in the coconut butter.

How many carbs do you eat normally?

How much coconut butter do you eat and feel satiated?

I think I've heard that "Medium chain fats(like coconut) are easier to use as energy if you have low thyroid". The longer fatty acids which are harder to use as energy are stored instead of used as energy because of low thyroid. So that is a possibility too.

F6ea948ab43dc51d72509c0989e670fe

(1639)

on July 29, 2011
at 05:38 AM

1-2 tbsp of coconut butter and I feel great. I've been messing with my carbs. Under 50, I'm miserable. 50-100 I'm okay, 100+ and I feel great.

36b7a2776d028dc8d5743e2e56ece34d

(812)

on July 29, 2011
at 03:40 PM

Interesting. Well it probably is the MCFA that help you produce more energy.

2
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on July 29, 2011
at 05:19 AM

If I eat four eggs for breakfast I will be hungry by 10AM. If I have add one tbs of butter on my eggs, mostly non-melted, I am not even hungry for lunch and sometimes skip it all togther.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on July 30, 2011
at 03:06 PM

I agree... Seems strange but true for me..

957a563c7e4a165663fd3c71207c39da

on July 30, 2011
at 09:45 AM

that's pretty amazing that just 1tbsp butter will have that much effect!

2
26b7615ef542394102785a67a2786867

on July 29, 2011
at 03:11 AM

Various sources indicate that butter/milk fat creates an insulin response, which of course would lead to carb cravings later down the line for most.

I consume butter and cream, as well as coconut oil, extra-virgin olive oil, and beef fat like it's going out of style and haven never noticed any difference with what type of fat I eat. But I also eat moderate carbs, and have never had any issues with binging or excess body fat.

36b7a2776d028dc8d5743e2e56ece34d

(812)

on July 29, 2011
at 03:50 AM

lol butter/milk fat is great for you but "will of course lead to carb cravings down the line for most", based on what?

2
7da9196d836b08210c684172312500ce

on July 29, 2011
at 03:11 AM

You might try clarifying your grass fed butter; that'll remove the last of the milk solids and leave pure fat. Or, try ghee. Wondering if it's the lactose in the bit of milk in your butter that's causing cravings...

2
Aeec781cc234fcae119d4a71532058f5

(2047)

on July 28, 2011
at 11:52 PM

I'm not sure about the other data that's out there, but for me, dairy definitely causes cravings. I started a Whole30 5 days ago to see if I could figure out what was causing my cravings. The biggest difference is no butter, heavy cream or sour cream. My cravings have decreased quite a bit with just using coconut oil for cooking and olive oil on veggies.

Another thought...have you maybe increased your coffee intake in order to increase your heavy cream intake? Coffee also increases cravings for me.

Coconut butter is awesome. (It's a lot cheaper to make your own: http://heathereatsalmondbutter.com/recipes/coconut-butter/ )

1
76d0056c773673e24b8c57a685d504ed

on July 29, 2011
at 05:07 AM

  1. Coconut oil has medium-chain fatty acides, CORRECTION: which does not take a lot of effort for your body to break down, compared to other fats. Medium chain fatty acids are more readily harnessed in the liver compared to long chain fatty acids.

This video illuminated coconut for me a few months ago, then I meandered toward paleo about a month ago. I am still trying to understand fats myself.

http://www.youtube.com/watch?v=FTRMhv31FFQ

On the molecular scale, it is highly likely that the saturated fats in cream, butter, and coconut are different. It is analogous to PUFAs and MUFAs varying structurally.

  1. I notice that the fat I am eating helps me determine my satiation point. For example I was eating nuts today (a 1-oz serving I packed in my backpack). About 3/4 of the way through the bag, I literally felt like I could not and did not want to eat anymore. I wasn't full, but I felt a huge satiation. I now get this way with most foods. I rarely get that feeding frenzy feeling as I did on low-fat and high carb diets (the ones where you are shoveling in the low-fat mac and cheese out of the pan with the serving spoon...not pretty). Coconut, nuts, avocado, extra virgin olive oil, egg yolk, and meat are my main sources of fat and they work pretty well for me so far.

76d0056c773673e24b8c57a685d504ed

(132)

on September 07, 2013
at 01:28 AM

Thanks for the correction. That's why I added the link because I thought it was a pretty good explanation. In no way do I think my satiation point is the same as others---I was answering questions 2 with my personal experience, which was specifically asked. I never said the person who asked will feel exactly as I do either. I never said carbs are the devil I was just relating my differences in behavior between old diet and new one.

36b7a2776d028dc8d5743e2e56ece34d

(812)

on July 29, 2011
at 03:44 PM

You have it backwards. MCFA are easier to break down and use as energy than LCFA(like those found predominantly in most fatty foods). In my opinion your individual satiation point shouldn't be extrapolated to everyone. I personally eat any food and feel satiated before feeling full. I think it has to do more with your sensitivity to appetite hormones from life habits instead your implication that carbs are the devil.

1
B14dc4aa1ddefbec3bc09550428ee493

on July 29, 2011
at 04:21 AM

My two cents here, but I have never found that the type of fat makes a difference. The amount and type of carbohydrate, however, does make a huge difference for me. Certain types of sugars will send my cravings out of control, even in small quantities. Dairy doesn't seem to affect me in any negative way, but I always eat full fat whatever it is I am having.

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