I usually eat about 70% of my cals in fat.
I have found that, at this level, it's impossible to keep your omega 6 intake below 4%.
It seems that every fat out there has omega 6 at above 4%.
Has anyone eating a high-fat diet actually managed this? If so could you post a daily menu.
Also I remember reading on the WAPF site that saturated fat protects against the worst effect of PUFA, anyone got a credible link on that?
asked bysarah_ann (4183)
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on May 05, 2010
at 03:49 PM
Here is a sample menu: 2 fillets sea bass for lunch with assorted vegetables
300 grass fed bison for dinner cooked in 2 tbsp coconut oil with assorted vegetables
3 large eggs scrambled in .25 cup butter
= ~1734 calories, 65% from fat 6.2 grams omega 6 * 9 calories per gram fat = 55 calories from omega 6 = less than 3% calories omega 6, which would be less if I ate fish or grass fed meat for breakfast instead of eggs.
General rules: minimize poultry and non-grazing meat (like pork) and eat at least one fish-based meal at day
Coconut products and butter ad libetum.
No tree nuts, avocados
on May 06, 2010
at 03:13 PM
It's possible but you would have to heavily concentrate on foods like butter and coconut oil that are low in omega 6. Pork, poultry, olive oil, etc are all too high in omega 6 to provide a caloric base for a very high fat diet. The problem is that it's hard to tolerate more than 300-400 calories per day from coconut oil, so you're left with having to get over 1000 calories from cow-fat. That's a little extreme. If you're not glucose intolerant (insulin resistant) why not fill up with potatoes?
on May 07, 2010
at 12:36 PM
(Hi, I'm a long time listener, first time caller. 2 year+ paleo)
@Brian, you might want to check out Robb Wolf's blog and excellent podcast for information on exercise vis. a vis. paleo, specifically strength and power-based exercise. Lot's of those he trains and trains with seem to excel on an unweighed, unmeasured, paleo diet. Some are pretty high level athletes. He comes from a strength-based, Crossfit background and from a Cordain-based paleo standpoint. Also, bear in mind that paleo isn't about modeling lifestyle exactly, at least not for most people. (Well, not for me, at any rate.) So what is "strict" paleo is widely variable and I would suggest not restrictive at all. I prefer how Dr. Kurt Harris puts it: the aim, for purposes of health and well-being, is to recreate the ancestral "metabolic mileu", not a desire for "paleo re-enactment".
on May 06, 2010
at 10:17 PM
I've been wondering about this question myself.
I'd like to at least mention the possibility that all LA is not created equal. Consuming large amounts of LA from industrial seed oils likely will have a very different effect on the body than consuming LA from nuts, seeds, avocados, eggs, poultry and pork.
Where I do agree with Brian is that obsessing about nutrient intake values down to half percentage points may be counterproductive. I would argue that the stress of modern living, which comes in part from our access to information and technology, is as much to blame for our current state of health as poor nutrition.
Remember, stress causes both inflammation and oxidative damage - which is what we're trying to avoid by limiting N-6 intake.
And managing stress, sleeping well, having fun, connecting with others are all important aspects of a "paleo" lifestyle. Our ancestors worked a few hours a day finding food, and spent the rest of the day in relative leisure. They didn't have 401k plans, rush-hour traffic or NutritionData.com.
I'm not saying I don't think it's important to limit N-6 intake. Just that being too rigid about it may have the opposite effect we desire.
on May 05, 2010
at 05:44 PM
It's not too difficult, even a meal of half a kilogram of ground pork plus 200g butter only works out at about 13.8g omega-6 or 4.5% calories. Go with a leaner meat, grassfed meat or butter, or a less omega-6y meat (like beef) and you're sorted.
Cut out olive oil, nuts, seeds, avocado, limit eggs and get some of your animal fat from cream/butter/ghee and you're pretty sorted. NB non-grassfed butter works out at about 3.42% omega-6 by calories, so it's not exactly a free food.
on May 05, 2010
at 04:44 PM
have any of you ever wondered: paleo is supposed to mimic what primitive humans ate on a daily basis...but where the heck did cavemen live in order to catch enough fish to have them for at least one meal a day, kill grazing animals and not gorge themselves...and have assorted vegetables on their plates at every meal? this doesn't make sense!! all of you who count every single calorie and acid and fat in your diet...until fifty or so years ago we didn't even have the technology to understand these type of dietary restrictions! take a good look at what kinds of things the native american indians ate, or the ancient spartans!! the spartans were arguably the most physically fit superhumans and they ate barely extensively, and most tribes of the region had very little seafood on a regular basis! if paleo really is supposed to mimic what our ancestors ate, they ate whatever they could get their hands on, just not refined and processed foods! stop killing yourselves by blocking out all kinds of food and having no variety. Eat meats, nuts, seeds, vegetables and fruits. If you can mill your own grains then do it, drink milk, swim, run, bike, and perform weight lifting exercises all at HIGH INTENSITY. This is the key to true good health and ENJOYMENT of your lifestyle!! just sayin...
on May 05, 2010
at 07:10 PM
they never "crashed", they usually got killed in battle since that was one of the highest honors for them. Additionally, the native american indians were known for their amazing hair and skin tone, almost non-existent degenerative diseases, and ease of birthing and child rearing, and they often would spend months inland or on the plains with little variety to their diets. For another example, look at the Tarahumara Indians of mexico, they farm most of their food and drink a grain based fermented beverage as their staple beverage. They are documented to be healthy, highly active and still distance running into their 80's! I am not saying that fish is not important, I am not saying that it is not good to try to balance your diet, but I have found that sticking strictly to Paleo is not the best solution for everybody. If you are trying to gain strength or size for any sort of sport or military purpose, strict Paleo is not the best solution. You need to vary the "recommended" ratios of nutrients to one that better suits your body, budget, and exercise regime. My main point is that caveman did not have calorie counters. They did not know what an omega-6 was, they did not know the differences between carbohydrates and proteins, or which amino acids were essential or non. It is somewhat hypocritical to try to model a lifestyle off what our ancestors did, yet eat nothing like them