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fat intake and lowering protein intake

Answered on November 17, 2014
Created November 14, 2014 at 1:43 AM

Hello!

I started paleo about 2 months ago and from all the information I read, I always thought paleo was about eating until you were satisfied as long as it was the right kind of food. Then I discovered ketosis and found out I need to limit my carbs, protein and fat, which would make up most of my intake. I was bummed to hear about that because I hate tracking what I eat, hence adopting paleolithic life style. In my mind, tracking any food you eat becomes an actually diet and a chore. I also realized I was failing at paleo in some way for the past 2 months because I was eating too much protein.

Anyway, I calculated how much carbs, protein, fat I should have to get into ketosis:

25g carbs(6%), 73g protein (18%) and 135g fat (76%)

I have no idea what 73 g protein and 135g fat looks like on a plate. So how do I know how to translate that information onto a plate? are there guidelines, tools or anyway of eyeing it out? I tried fitness pal and it tracks my carbs ok. 

After all this new information I discovered, I found out I was eating too much protein and not enough fats. How would I increase my fat intake and lower my protein intake? and part of this question relates to how to translate information above onto a plate. 

an example of how I would eat daily:

breakfast: 2 eggs, 3 pieces of bacon, half plate full of onions, mushrooms and spinach. ( cooked in coconut oil)

lunch: 2-3 pieces of any protein I cooked the night before ( baked in olive oil with salt added) salad with cucumber, tomato, spinach, romaine lettuce, carrots, onion and sometimes I add avocado to my salads (dressing: olive oil and apple cider vinegar)

dinner: 2-3 pieces or more of protein until satisfied ( baked in olive oil sometimes ghee) vegetables: varies, but cauliflower, broccoli, salad etc

snacks: cashews ( only nut I've been eating and only snack really) green tea with coconut oil with little honey. only snacks I eat if I do. 

 

Thank you for reading my rant if you do because I know its long and appreciate any feed back. 

00cd3b6f51530a6832fcda1712edbec3

(2411)

on November 15, 2014
at 05:47 AM

Why do you believe you need to be in ketosis?

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3 Answers

2
543a65b3004bf5a51974fbdd60d666bb

(4493)

on November 14, 2014
at 03:48 AM

You can follow a paleo diet that is structured to increase ketone bodies (ketosis)...whether that be all the time or just now & then...it's entirely up to you...

But a paleo diet does not have to be a zc, vlc or ketogenic diet

0f8f77156cd0667d43194fc4b8bc3b5d

on November 17, 2014
at 05:40 AM

Thanks for the reminder that paleo does not equal low carb or ketogenic. Many people, especially women, feel tired, lethargic, cold and listless unless we keep our carbs up in the 150-200 range.

Seems like this is (still) the biggest misconception about paleo.

Many of us eat more vegetables and fruits than vegetarians. We just swap the grains and legumes for meat and fish, and often not huge quantities of those either.

 

 

1
3ac27edc3db7a4ee264933821b40da74

on November 14, 2014
at 12:05 PM

If your only goal is to increase fat intake, you should replace all your lean meats (chicken, turkey, tuna) with fatier meat like fish, pork and beef. It's pretty hard (and unnatural) to get that high amount of fat intake. Except meat, avocadoes, nuts, butter, oils and dark chocolate are pretty much the way to go I suppose.

Be157308a0438e382b88d9db4c12ab30

on November 14, 2014
at 04:33 PM

I agree with this. But on the fatty meat side of things, I just wanted to point out that certain cuts of chicken like the thigh or wings can actually be fattier than certain cuts of pork, like the tenderloin.

Also, tuna is a fish :)

E50b24406f5ddda4616ad0d44f9a7e45

(15)

on November 15, 2014
at 05:01 AM

Pretty hard and unnatural to eat 135 grams of fat?  If you're on a Perfect Health Diet, the recommended fat calories are 50% - 60%.  If you hit the lowest intake of that at 50% with a TDEE of 2500 calories, that's over 135 grams of fat, easy, not even targeting ketosis or eating a particularly low carb diet.  You can easily hit that amount of fat just eating pressed fruits and leaves.  My TDEE is often up closer to 3000 kcal.

Here's a 400 gram fat day:

Scrambled eggs for breakfast (or omlet), or a whey protein shake.  2 cups of coffee.  Cheese with fruit and cream or some chicken around lunch time.  Ground beef with a salad for dinner, or some soup and lamb, or maybe some fish.  Cup of decaf coffee or some mixed nuts for a snack.

I find 200g pretty normal and comfortable.

260g looks like this youtube[dot]com/watch?v=NqwvcrA7oe8#t=2450

0
954be920658dbbaa3206f39c7cc3f06d

on November 17, 2014
at 08:24 PM

Lamb breast is high in fat and delicious too. Slow cook on a low heat (hgh first for about 20 mins)and then turn the oven right down as low as it will go and leave it for about 4 hours. It will be delicously crispy and fatty. Pork belly slow cooked in the same way is another very fatty meat and delicious too. I also use heavy cream (or double cream as we cal it in the U.K) and butter. If my fats are low I have a coffee with cream and butter whipped in (tastes deliciously creamy and frothy).

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