6

votes

Safe fat and protein on a budget?

Answered on September 12, 2014
Created April 29, 2012 at 6:24 AM

I'm very poor, very fat, and very paranoid. I will eat it if I have to, but I want to avoid industrial beef, chicken, and pork. Grass-fed counter-parts are off the table as a staple. I understand there exists cow pooling, but that isn't feasible either.

I'm up for eating lots of eggs, canned tuna, and other sea creatures. How's shrimp and anchovies?

What are some decently priced fat sources? I think I'm willing to spend $7-10 on a jar of coconut oil and eat it with a spoon.

My concern is I will be eating too much carbs from all the veggies (I love roasted vegetables) and not enough fat. I do love avocados, though.

I guess it would be important to know that I'm 27 and about 550 lbs. My goal is to shed off the weight without damaging my insides any further. Is there an appropriate approach to paleo for my weight?

EDIT: I'm not actually paranoid. It's the OCD talking. I'll probably get over the creepy feeling sooner than later. I think it's ground beef that's creeping me out for some reason. I need to eat a steak or roast or something.

6ec8d30130a6fb274871314533b5536b

(581)

on May 01, 2012
at 07:01 AM

Olive oil has a low smoke point, though, so it's probably best to reserve it for drizzling after cooking. As for coconut oil *drools* I eat that stuff out of the tub. Not the best consistency, but I love the taste... especially melted. I use coconut oil and butter (omg BUTTER) exclusively for cooking. Makes food so yum & fatty.

A4216f1b1e1f5ab3815bd91700905081

(1646)

on April 30, 2012
at 04:59 AM

I didn't mean to have my "dump the paranoia" comment sound nasty... It's your health, your life and your decision. Make the best of it, whatever anybody says.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on April 29, 2012
at 05:47 PM

Those are the paleo oils. Now the non-paleo oils, O6 in: corn oil, 54%; canola, 19% (+9% O3!); soy, 50% (+7% O3). The difference between paleo oils and the non-paleo oils aren't the ratios, because some non-paleo oils arguably have better ratios than paleo oils. But rather are the total amount of PUFAs.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on April 29, 2012
at 05:44 PM

A little too much obcessing over O6s I think. In perspective, O6 composition: coconut oil, 4%; olive oil, 10%; pork fat, 10%; beef fat, 3%; butter, 3%. If grass-fed there's a tiny bit of O3 in animal fats, otherwise, it's mostly non-existent.

A97b68379a576dfa764a4828304d2efb

(4181)

on April 29, 2012
at 04:10 PM

Andy, congratulations on taking control of your health. I am so excited to hear about the amazing positive changes you will start to feel in your body. Please don't let money deter you from this diet. You CAN do it, just keep coming back here when you stumble into problems. Use the search feature to look up previous questions about paleo on a budget - there are a ton of great ideas. And I know you didn't ask about exercising, but walk. Walk as much as you can without harming yourself. It is phenomenal for mood, energy, and weight loss and is FREE. Add in the rest when you feel up to it.

246ebf68e35743f62e5e187891b9cba0

(21420)

on April 29, 2012
at 03:39 PM

@Matt You are right, but on a budget it's better to get the best fat for your money. I personally feel that coconut oil is the way to go for that purpose (especially when losing weight due to the mcts). Olive Oil is expensive and high in 06 PUFA, CAFO butter is high in 06 PUFA and grassfed butter is expensive, minimally processed palm oil is hard to source, and the same for animal fats, the "good" animal fats are expensive, the CAFO animal fats are too high in O6 PUFA.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on April 29, 2012
at 03:13 PM

All good advise, but no need to only do coconut oil. Diversify! Olive oil, butter, palm oil, animal fats... Coconut oil isn't magic, it's just a good fat.

44349dd8bf3bc226731d2f6bd42e8124

(318)

on April 29, 2012
at 02:41 PM

I get what you are saying, but honestly I can't agree with this. I suppose if everything you consume is organic and high end, then yes, it would be expensive. I'm very choosy on where I buy things. We have a local meat market that beats the prices of any meat we would buy at Walmart or a chain grocery store. Lots of local farms around here that are cheaper than grocery stores. We have a Meijer with a great organic produce selection. I would think the factor of where you live and your choices in healthy foods would make a difference... I would easily blow money on "Lean Cuisines", Pizza Hut etc

306905a32e76b5c0764a663ea7e88426

(1072)

on April 29, 2012
at 02:41 PM

Nice, useful comment, just what the Internet was invented for. No really. Sarcasm isn't my strong point. And talking "on a budget" have you seen how much fast food costs these days? McDonald's "Saver Menu" for example…

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 29, 2012
at 02:31 PM

Awesome answer, Joshua.

1da74185531d6d4c7182fb9ee417f97f

(10904)

on April 29, 2012
at 02:23 PM

We ate mostly home made before we went paleo and our bill went up substantially. I find it really smug how so many paleo and real foodies like to espouse this myth that it's cheaper to eat real food. It's not!!! Do I think it's worth it, yes, the fact that we live practically month to month now just to eat healthfully reflects how much of a priority it is to me, but when you go from having spaghetti twice a week, chicken and rice with some frozen veggies, and oatmeal every morning and then switch to beef or wild fish every day, pastured eggs every morning it is NOT CHEAP.

853966eacc0b8ad087316581e2f320fd

(100)

on April 29, 2012
at 01:47 PM

As Kristen Wiig, playing Lana Del Rey on SNL last night so eloquently said..."in this age of dangerous school bullying, you have sent an important message, if you think someone is weird(or fat or ugly), you should criticize them as much as possible"*smoothing hair down. Cause that really helps. Thanks.

Bd4be59f5bcfafc3d834d1ec8765eb9e

(336)

on April 29, 2012
at 01:04 PM

Congrats on your success. I think I will be open to lean cuts of beef and I'll try not to carbo load my vegetables. Thanks for answering the question.

Bd4be59f5bcfafc3d834d1ec8765eb9e

(336)

on April 29, 2012
at 12:24 PM

I thought about that. I could eat light tuna every so often. I could stick sardines and anchovies that, I believe, have no or very very little amount of mercury.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on April 29, 2012
at 12:01 PM

I got fat on 1500kcal (only from bread). It's easy to get fat on a budget. Just sit inside watching a blue computer screen, don't sleep during the night, eat bread, and watch your belly grow :)

E95216c62a14d21c371fcbf2fed8469b

(1867)

on April 29, 2012
at 10:31 AM

It is very easy to get big on a budget as most addictive sugar/cheap carb food is government subsidised. Plus he may be on psych meds which can pack on the pounds.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on April 29, 2012
at 10:01 AM

Wayne, spare us from boorishness and go be rude somewhere else.

A4216f1b1e1f5ab3815bd91700905081

(1646)

on April 29, 2012
at 06:57 AM

And... Dump the paranoia. It'll do you no good, no matter what plan you settle into. Try one for the recommended length, and if it doesn't work, try another! Given, of course, that you *really* follow each plan.

A4216f1b1e1f5ab3815bd91700905081

(1646)

on April 29, 2012
at 06:54 AM

Shrimp? WOOTAWESOME! Rather than anchovies, give a good Brisling Sardine in olive oil a try; better n3 to n6 ratio, and they don't taste like salt licks!

A4216f1b1e1f5ab3815bd91700905081

(1646)

on April 29, 2012
at 06:50 AM

Wow... Just dump all over somebody without any way out? Yay, shitfest....

  • Bd4be59f5bcfafc3d834d1ec8765eb9e

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11 Answers

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10
246ebf68e35743f62e5e187891b9cba0

(21420)

on April 29, 2012
at 12:49 PM

You can get a 54oz tub of coconut oil for around $20 bucks. That seems to last my whole family (that and butter are the only cooking oils that we use) about a month.

You can switch to conventional beef if you have to (I know you don't want to), and pick leaner cuts (which in the case of steak tend to be a couple bucks cheaper per pound than your ribeyes and delmonicos).

I was approximately 430lbs when I started this way of life. I'm closing in on a nice, round number of 300lbs and I would say that until I discovered my local co-op about a year ago, I was eating everything CAFO/Commercial and still got significantly healthier.

So here is my advice.

Order your coconut oil online (vitacost, amazon, etc) and use it for your cooking oil.

Don't worry about grass/grain fed right now. Avoid pork and chicken, and go for the leaner cuts of beef such as steaks with "loin" in the name, and very lean roasts like tri-tips and bottom rounds. Supplement their scarce fat with your coconut oil.

Eat your eggs.

Pad your diet with veggies, but don't base your diet around them.

Extend your ground beef with diced turnips or rutabaga, these veggies go a long way in helping you fill up without being a carbo load (which is fine for someone who isn't 400+lbs, but not for you and I). Not only that, you can season this "hash" with any spice mix you want to give you a totally different flavor... add coconut milk and curry spice for curry, add chili powder and cumin for a Tex-Mex dish, add nutmeg and black pepper for a Scottish "mince and neeps"... it's quite versatile and it's what fed me when I lost the bulk of my weight. And your leftovers go great in scrambles the day after for breakfast.

Increase your leafy greens by saut??ing kale, collards, turnips in coconut oil with garlic and onions and eating it with everything as well. Nutrient density goes a LONG way towards keeping binge urges away and helping you get lean.

When you get accustomed to eating higher fat without anything that cripples your insulin levels, you may find you won't feel like eating as often, and you may end up eating considerably less calories because you aren't binging at the first twinge of hunger.

You get to that point, the benefits are pretty awesome - from a financial and health standpoint. And I've also found personally, the healthier I am, the more successful I've been from a financial standpoint.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 29, 2012
at 02:31 PM

Awesome answer, Joshua.

246ebf68e35743f62e5e187891b9cba0

(21420)

on April 29, 2012
at 03:39 PM

@Matt You are right, but on a budget it's better to get the best fat for your money. I personally feel that coconut oil is the way to go for that purpose (especially when losing weight due to the mcts). Olive Oil is expensive and high in 06 PUFA, CAFO butter is high in 06 PUFA and grassfed butter is expensive, minimally processed palm oil is hard to source, and the same for animal fats, the "good" animal fats are expensive, the CAFO animal fats are too high in O6 PUFA.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on April 29, 2012
at 05:47 PM

Those are the paleo oils. Now the non-paleo oils, O6 in: corn oil, 54%; canola, 19% (+9% O3!); soy, 50% (+7% O3). The difference between paleo oils and the non-paleo oils aren't the ratios, because some non-paleo oils arguably have better ratios than paleo oils. But rather are the total amount of PUFAs.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on April 29, 2012
at 03:13 PM

All good advise, but no need to only do coconut oil. Diversify! Olive oil, butter, palm oil, animal fats... Coconut oil isn't magic, it's just a good fat.

Bd4be59f5bcfafc3d834d1ec8765eb9e

(336)

on April 29, 2012
at 01:04 PM

Congrats on your success. I think I will be open to lean cuts of beef and I'll try not to carbo load my vegetables. Thanks for answering the question.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on April 29, 2012
at 05:44 PM

A little too much obcessing over O6s I think. In perspective, O6 composition: coconut oil, 4%; olive oil, 10%; pork fat, 10%; beef fat, 3%; butter, 3%. If grass-fed there's a tiny bit of O3 in animal fats, otherwise, it's mostly non-existent.

6ec8d30130a6fb274871314533b5536b

(581)

on May 01, 2012
at 07:01 AM

Olive oil has a low smoke point, though, so it's probably best to reserve it for drizzling after cooking. As for coconut oil *drools* I eat that stuff out of the tub. Not the best consistency, but I love the taste... especially melted. I use coconut oil and butter (omg BUTTER) exclusively for cooking. Makes food so yum & fatty.

6
01b1d3e79ee749740af2dfdfc4854c39

on April 29, 2012
at 12:30 PM

One thing y'all may not realize is that paranoia and OCD are not a decision that is made. It is a mental condition, of which I have learned that oftentimes can be drastically improved w/ losing weight on a healthy eating lifestyle. My personal paranoia comes from my weak adrenal glands for which I still have to take supplements to actually increase my cortisol levels. This person cam here with an open heart and mind and people that have never had to walk in his shoes just starting dumping on him. That's a really good way to further this lifestyle..... not.
Try being compassionate and understanding instead of looking down on someone asking you for help.

5
A4216f1b1e1f5ab3815bd91700905081

on April 29, 2012
at 06:47 AM

Calm down and take a deep breath or three...

Grass fed beef is the pinnacle; local pork and chicken are desirable. But, if you can't afford it, then you can't. Strive to get better. Minimize the additives, look for the minimal ingredients and you're on your way.

Look for the basics of the lifestyle first: minimally processed, no gluten added, as little hormones and antibiotics as possible within your budget. Yeah, you might not get to the "Hey, I have di ner with the rancher three times a week!" status, but just reduce the middle-men and you'll get a great start!

3
7eba3d743671649c1e06cacce0ba4e77

(1423)

on April 29, 2012
at 07:29 AM

At first I was like this too, but then realized it wasn't getting me anywhere and my health was deteriorating because of a raw vegan diet, so I had to add meat and the only grass-fed meat I ever had was a leg of lamb once. You can start by investing in a big jar of coconut oil because it is cheaper than getting smaller jars. Conventional butter is fine too if you are alright with dairy. Buy alot of sardines, tuna, mackerel in cans so if you dont think you got enough protein, you can just open a can and eat it, shrimp is good also, eggs are great, organ meats from young animals (calve's liver etc.), and I personally eat cheese also. You can go into your local healthfood store/ meat shop or where ever and ask for some fat that they got throughout the day, 98% of the time its free if they didn't throw it out. You can check out my post on how to ask them for the fat. The paleohackers here gave some great suggestions.You can also buy a whole duck and render alot of fat out of it compared to other meats. Honestly you should stop being paranoid. You can buy the leanest cuts of conventional meat and add back your good sources of fat like coconut oil, or just not care and eat the fatty cuts of conventional meat(take cod liver oil to help balance out omega 3 to 6 ratio).Make yourself familiar with international/ethnic grocery stores, because you might find some great things there you wont find in your regular stores or they are overpriced(like turmeric lol).Coconuts, avocados, Berries, Non-starchy vegetables are all great. Well I'll stop rambling now lol, I hope you find helpful answers here and don't be too hard on yourself.

2
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on April 29, 2012
at 02:15 PM

You're worrying about details before you get the big picture right. No need to be so preoccupied with fats, and concerned about veggies having carbs. Grass-fed beef, local pork, free-range chicken, etc... All details that you needn't stress over, especially if you're on a budget.

At 550 pounds you could eat calorie-reduced standard American diet and do better than you are now. Paleo is often just icing on the cake.

1
A97b68379a576dfa764a4828304d2efb

(4181)

on April 29, 2012
at 04:24 PM

Andy, try these links:

http://paleohacks.com/questions/79807/paleo-on-a-budget-recommendations#axzz1tRQcIZ7F http://paleohacks.com/questions/101679/budget-friendly-meat#axzz1tRQcIZ7F http://paleohacks.com/questions/108591/feed-a-brown-bag-51-yo-male-for-one-week-on-tight-budget#axzz1tRQcIZ7F

and this:

http://www.marksdailyapple.com/healthy-budget/#axzz1tRm1PYeA http://www.marksdailyapple.com/depression-diet/#axzz1tRm1PYeA http://www.marksdailyapple.com/99-ways-to-save-money-on-food/#axzz1tRm1PYeA

As far as coming up with the money if you are still falling short, cancel your cable, sell belongings on eBay, get a second job.... you get the picture. Do what you have to do. Your quality of life / survivial is very important and worth any material sacrifice you can make. If you need extra motivation, start a blog with before pictures and give progress updates.

I am really interested in your progress, please keep active in this community so I can follow your journey!

1
77877f762c40637911396daa19b53094

(78467)

on April 29, 2012
at 06:42 AM

If you can get that fat on a budget, I'm sure you can get slim too.

If you really want to lose weight then you need to be willing to make a lot of changes. Don't be so paranoid about meat. Industrialised meat is not going to kill you before being hugely overweight will. Deal with the paranoia. There are plenty of people on here that can only afford or only find industrialised meats. They just make do with what they've got and I'm sure you can too.

0
45ace03a0eff1219943d746cfb1c4197

(3661)

on April 29, 2012
at 05:42 PM

Tuna, sardines, canned salmon, eggs are all fine sources of protein. Canned salmon is virtually always wild-caught, too. If grass-fed beef is on sale from time to time, try to get a little of that. Optimum isn't the issue right now, do-able is.

Coconut oil will be a good source of fats, and it is not always expensive. Granted, it can be, so just by-pass the expensive options and go for the more reasonable.

Adding coconut oil to your veggies will make you feel fuller as it helps your body absorb their nutrients.

Good luck and keep reading. There are lots of ways to do this without spending an arm and a leg and without eating scary foods, too.

0
44349dd8bf3bc226731d2f6bd42e8124

(318)

on April 29, 2012
at 12:47 PM

This surprises me every time I read this - that eating low carb or paleo is "more expensive" than eating the SAD. Really? No seriously, really?!

I find I eat less meals in general on paleo than on the SAD. Well on the SAD I was eating CONSTANTLY, all hours of the day because I was always hungry. Additionally we went out to eat all of the time or ordered pizza quite a bit.

I've found we actually save money on paleo. And food no longer rules my mind or my life.

Sure you have a substantial amount of weight to lose, and it's going to be tough. But isn't living life in a body that you aren't meant to have even harder? My largest weight was 300 lbs, and I know what it's like to be addicted to sugar and carbs. You have to change what you are doing, and considering Paleo is a great step in the right direction.

Keep the process simple, don't over complicate things. You know what to stick with (whole foods). I would even recommend a whole30 to jump start things.

Best of luck, I know you can do it! :)

44349dd8bf3bc226731d2f6bd42e8124

(318)

on April 29, 2012
at 02:41 PM

I get what you are saying, but honestly I can't agree with this. I suppose if everything you consume is organic and high end, then yes, it would be expensive. I'm very choosy on where I buy things. We have a local meat market that beats the prices of any meat we would buy at Walmart or a chain grocery store. Lots of local farms around here that are cheaper than grocery stores. We have a Meijer with a great organic produce selection. I would think the factor of where you live and your choices in healthy foods would make a difference... I would easily blow money on "Lean Cuisines", Pizza Hut etc

1da74185531d6d4c7182fb9ee417f97f

(10904)

on April 29, 2012
at 02:23 PM

We ate mostly home made before we went paleo and our bill went up substantially. I find it really smug how so many paleo and real foodies like to espouse this myth that it's cheaper to eat real food. It's not!!! Do I think it's worth it, yes, the fact that we live practically month to month now just to eat healthfully reflects how much of a priority it is to me, but when you go from having spaghetti twice a week, chicken and rice with some frozen veggies, and oatmeal every morning and then switch to beef or wild fish every day, pastured eggs every morning it is NOT CHEAP.

-1
Cf416725f639ffd1bb90764792ce7b8a

(2799)

on April 29, 2012
at 11:58 AM

While you're being paranoid think about the mercury in tuna.

Bd4be59f5bcfafc3d834d1ec8765eb9e

(336)

on April 29, 2012
at 12:24 PM

I thought about that. I could eat light tuna every so often. I could stick sardines and anchovies that, I believe, have no or very very little amount of mercury.

-14
01adafcb4dd4147c6af543f61eee60a8

on April 29, 2012
at 06:48 AM

How the hell can you let yourself get so big on a budget?

306905a32e76b5c0764a663ea7e88426

(1072)

on April 29, 2012
at 02:41 PM

Nice, useful comment, just what the Internet was invented for. No really. Sarcasm isn't my strong point. And talking "on a budget" have you seen how much fast food costs these days? McDonald's "Saver Menu" for example…

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on April 29, 2012
at 10:01 AM

Wayne, spare us from boorishness and go be rude somewhere else.

E95216c62a14d21c371fcbf2fed8469b

(1867)

on April 29, 2012
at 10:31 AM

It is very easy to get big on a budget as most addictive sugar/cheap carb food is government subsidised. Plus he may be on psych meds which can pack on the pounds.

A4216f1b1e1f5ab3815bd91700905081

(1646)

on April 29, 2012
at 06:50 AM

Wow... Just dump all over somebody without any way out? Yay, shitfest....

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on April 29, 2012
at 12:01 PM

I got fat on 1500kcal (only from bread). It's easy to get fat on a budget. Just sit inside watching a blue computer screen, don't sleep during the night, eat bread, and watch your belly grow :)

853966eacc0b8ad087316581e2f320fd

(100)

on April 29, 2012
at 01:47 PM

As Kristen Wiig, playing Lana Del Rey on SNL last night so eloquently said..."in this age of dangerous school bullying, you have sent an important message, if you think someone is weird(or fat or ugly), you should criticize them as much as possible"*smoothing hair down. Cause that really helps. Thanks.

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