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Help with Paleo/ketogenic diet!

Answered on August 19, 2014
Created April 04, 2013 at 2:22 AM

I have been getting daily migraines for 5 years now and no treatment has helped yet. Lately I have been thinking about dieting to try and help them. I have been on the paleo diet for three months now, and the past week I have been trying to transfer over to ketogenic but I am having a lot of trouble getting enough fat. Does anyone have any advice for how I can include more fat into my diet? I am already eating a lot of meat and do not know how to add coconut oil into anything because I do not like the flavor.

B315e779a60c3bca461549d6d45b2d58

(15)

on April 04, 2013
at 03:00 AM

Thanks so much! For my meals....I always have 2-3 eggs for breakfast and normally have some turkey along with. I eat a lot of nuts and always try to include meat at every meal...usually it is just chicken or turkey though and sometimes salmon or shrimp. I also have at least 1 or 2 salads a day.

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5 Answers

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0
7a6529ea25b655132fe58d793f95547a

(2030)

on April 04, 2013
at 04:19 AM

Do you do dairy? If so perhaps you can get some cream from your local farm.

I find Bone marrow really tasty and it's basically pure fat just about.

Hope that helps, best of luck!

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0
Ed0cb30f40daff568778b776b2a5a81d

(943)

on April 04, 2013
at 08:15 AM

Depending on your activity level it might be necessary to either eat fat in it's pure form or add copious amounts in your cooking.

A few things I do. I pour olive oil over my salad and vegetables, I spread tallow, butter or ghee on my vegetables (especially cabbage for some reason) and I eat cocoa butter because it tastes great. You can also eat avocados, some nuts, lumpfish and heavy cream.

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2
048dd52752c45129c1212bfffb37ca72

on April 04, 2013
at 08:27 AM

First of all I'd try to estimate your needed calorie intake to maintain weight (or lose a little bit of it if you want to although you don't seem to be interested in this).

This one is really good: http://keto-calculator.ankerl.com/

Once you know how much grams of fat you need daily, then you can start counting for a few days until you get used to it and can tell by the eye how much you need to satisfy your needs.

I'd advise against going to far with the fat stuff. The same way that Paleo point their finger at high refined carbs as the culprit of all modern diseases, it's still not very clear (to me at least) that very high fat is also the solution. There's still some studies linking part of the degenerative illnesses with high fat so whether if they're wrong because they use trans and omega-6, I'd prefer to err on the safe side of things and keep it moderated and rely a little bit on protein.

As for the coconut oil, if you are not finding it pleasant I guess you have not find a good brand. I use Pure Organic Virgin Coconut oil that has a very smooth and subtle real coconut flavour and a great texture. I personally find difficult to not like it but I guess it's a really personal thing.

But frankly, with other products like coconut milk, grass-fed cow's butter, goat and sheep cheese, blue fish, avocados, nuts like macadamias, cashews and hazelnuts in moderation and some fatty meat cuts from grass-fed animals... I think you should very easily fulfil your needs.

I'd also try to find a very realiable carb source that gives you clean energy and does not trigger the migrains, because if you are prone to, if you have any small metabolic issue ongoing it's high change that you'll run into the famous carb-flu form getting keto and that could even worsen the headaches. So I'd try to have some safe starches on hand to get things corrected if feeling pretty bad/tired/etc from low carb from time to time.

Also, you don't tell if you are a caffeine user but if that is the case, I'd keep a close eye to this. Also have a look for MSG, phenylalanine, histamines... they're in lots of food (specially processed foods) and are known to trigger migraines easily.

Hope it helps!

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0
Eb5ad630bb366c5f7dcf656810aa3f95

(506)

on April 04, 2013
at 08:41 AM

Haley, from the info you've given, I wonder if Thai food might be the way to go? You said you don't like the taste of coconut oil, but what about coconut milk?

If you mostly eat (leaner meat like...) chicken and turkey, of shrimps, you can very easily make a cheap and delicious Thai curry by getting some store-bought curry paste (try to get an authentic one, Mae Ploy is great), dissolving a tablespoon of it in half a can of hot coconut milk and simmering your cut chicken/shrimp. When it's nearly done, you add your veg: peppers, courgette (zucchini!), onion, beansprouts, shredded carrot. Just another couple of minutes to soften them slightly and it's done.

I eat this several times a week, it's really tasty and a great way to get fat-based calories.

1
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on April 04, 2013
at 02:31 AM

We really need more information but I'll start with a general answer.

What are your favorite types/cuts of meat? If you avoid lean cuts and buy fattier cuts I don't see how getting enough fat would be a problem.

I don't really like the taste of coconut oil either, although in the good old days I used to pop corn with it.

Now, I use meat fat to cook with. For example, I might fry 1 or 2 slices of bacon to season the pan and then pan fry beef, chicken or pork--or even vegetables--in that fat.

I also use fresh pork fatback to season pans. Otherwise, I buy fattier cuts like chuck or skin-on poultry and that works fine.

I also butter my vegetables and put cream in my coffee.

If you share more specifics about what you've been doing I'll try to be more helpful.

B315e779a60c3bca461549d6d45b2d58

(15)

on April 04, 2013
at 03:00 AM

Thanks so much! For my meals....I always have 2-3 eggs for breakfast and normally have some turkey along with. I eat a lot of nuts and always try to include meat at every meal...usually it is just chicken or turkey though and sometimes salmon or shrimp. I also have at least 1 or 2 salads a day.

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