2

votes

Fat does not fill me up.

Answered on August 19, 2014
Created July 08, 2012 at 5:11 PM

I can eat several cups of coconut oil, almond butter, or sour cream (full fat) and not feel full. Same story with avocados and nuts. I don't feel satiated even after eating a big fatty steak. So I tend to overdo fat in my diet, and I think this is why I gained weight on Paleo.

I think my satiety signals respond better to the volume of food than the fat content. Smoothies work really work for satiety for me. Green smoothies (spinach, tomatoes and some berries) made with water fill me up really fast. Two cups of green smoothie with little fat makes me feel really full. Two cups of cheese/sour cream/almond butter will not have the same effect...

I know fat doesn't make you fat. But calories still count. I just think I consume excess calories from fat sources, because my body is not able to recognize the signals from fat for some reason.

Why don't I feel full on a high-fat diet? I eat plenty of protein (100-150g). Do you think I have abnormal gastrointestinal satiety signals? For your information, I am 23, female, 5 ft, 129lbs. I recently gained about 10-20 lbs on Paleo.

93eea7754e6e94b6085dbabbb48c0bb7

on September 07, 2013
at 01:28 AM

OH and most importantly, listen to your body! Don't be a drill sergeant. I lost the most weight when I kept my portion sizes to normal and balanced my macronutrients. If my body wants carbs I feed it carbs. I would watch too much protein-- you don't want to produce any toxins..this happened to me when I started paleo and was to LC at first.

5be72fe5898d23bf3030b2eba8735e02

(170)

on August 24, 2012
at 12:55 AM

@Cofeesnob -- I focus on protein first, veggies second, then carbs with a small fat source last (i.e. rice or sweet potato with butter)

92d67b02a709cad2250f10848f9178e6

(2422)

on July 23, 2012
at 01:59 AM

I am still tweaking the amount of veggies and protein. I am doing okay without added fat...but I think I am going to try eating lamb and more offals. Thanks!

92d67b02a709cad2250f10848f9178e6

(2422)

on July 23, 2012
at 01:57 AM

I am eating a lot of more fish, less beef...and less protein than before. So I guess I am eating a higher carb diet than before. My satiety has normalized for most part though. I think it has something to do with the discontinued IF (I used to IF everyday with 1-4 hour eating window).

92d67b02a709cad2250f10848f9178e6

(2422)

on July 23, 2012
at 01:55 AM

@Klaud, well I am still tweaking my diet. For the last few weeks, I have been eating more like a pescatarian, and I definitely dropped nuts, cheese and butter/coconut oil, and added more starchy vegetables like carrots. I haven't added other real starchy vegetables like potatoes/sweet potatoes, because I am not use to eating them.

3967ae8ccdd35a794898a892271d27e7

(372)

on July 22, 2012
at 10:20 PM

Has your situation resolved? Changed? Would be interesting to hear follow up

93eea7754e6e94b6085dbabbb48c0bb7

on July 09, 2012
at 10:57 PM

The biggie is ammonia. The Jaminet's talk a lot about this. It creates a lot of nitrogen in your blood (just google BUN) and it can end up taxing your liver...not good.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 09, 2012
at 10:20 PM

I have not read the Paleo Solution and do not plan on it. I did read the Wiki though!

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 09, 2012
at 09:56 PM

Brush up on your Paleo Solution, foreveryoung. Robb Wolf talks about CCK. Also: http://en.wikipedia.org/wiki/Cholecystokinin

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 09, 2012
at 07:24 PM

word. going from restriction to binge eating to paleo to high fat... hang in there! your body doesn't know what's happening!

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 09, 2012
at 07:23 PM

that's not necessarily bad for now, as long as it isn't chosen in bondage from fears. if you just love it and feel good, do it!

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 09, 2012
at 07:22 PM

try cooking it with coconut milk (i use the refridgerated kind, or the trader joe's canned kind.) it's not binge material for me, just satisfying and more interesting. or make a rice salad with herbs and spices!

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 09, 2012
at 07:20 PM

i guess the crux is - i don't subscribe to dogma. i listen to my body, period. i value my mental health OVER nutrition research, at least for now. i can always tweak my diet later, but it's very hard to recover from extended mental turmoil. abandon the "rules" and you might feel better! (by rules, i mean obsessing with macros, o3/o6, fructose, etc. that is stuff for healthy emotions, not for us now.)

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 09, 2012
at 07:17 PM

i don't do well on high fat. i think it's very hit or miss coming from binge eating. i am doing well on a higher carb diet right now with more variety and volume, it really reallllyyy helps me feel "free" eating and not limited, and for me, that helps immensely to fight the binge urges. ps - i will write you back on fb tomorrow morning :)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 09, 2012
at 03:28 PM

Yes, starch does boost leptin and insulin sensitivity to a greater degree than fruit/fructose. There is research on this. Also, in the words of Adam Smith potatoes (starch) are "peculiarly suitable to the health of the human constitution."

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 03:14 PM

Thanks! Yeah I am still getting over low-carb Taubesian dogma... haha

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 03:12 PM

So does starch (high glucose) activate the satiety cascade better than fruit (high fructose)?

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 03:10 PM

Thank you!!!!!!

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 03:10 PM

Yeah... now my menu is looking more and more pescatarian...

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 03:09 PM

Thank you! I will play with my carbs. I find rice to be really bland. I can never go crazy with rice alone. But sushi is a whole different story!

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 03:07 PM

Thank you! I am still playing with my macros. I guess I still "believe" in low-carb Taubesian dogma. Yeah, my o3:o6 is pretty solid. What kind of toxins are generated by high protein?

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 03:02 PM

Hey Rebekah! haha I know I better see a paleo nutritionist...but I don't think I can afford one right now. I am trying different things right now (N=1)... I tried the meal plan as you suggested, but I am wondering if I would need to tweak my macros a little bit.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 09, 2012
at 03:00 PM

...if I have time later on I'll try to improve it. As of right now i do not know what CCK is and need to learn more about ghrelin.

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 03:00 PM

Thank you for your responses! I think I may benefit from doing lower fat/higher carb Paleo as well.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 09, 2012
at 02:58 PM

I have no idea. I was just confirming bias in that answer :)

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 02:29 PM

Interesting! But what about the release of CCK stimulated protein/fat, and the decreased level of ghrelin on a high-fat diet?

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on July 09, 2012
at 03:10 AM

Me too. I need volume. My fat is generally 45-50%. I eat a lot of low carb veggies. Like a lot. What satiates me is a full belly so that's what I do. So no I don't think you are abnormal although I know you have a history of ED so that may be playing a part? I don't know. But although fat works for many there are plenty of us who eat a bit lower fat so we can eat more FOOD!

F5f742cc9228eb5804114d0f3be4e587

(7660)

on July 09, 2012
at 02:43 AM

Well...I'm experimenting. My hair falls out if I'm too LC, but I have yet to see if I'll gain weight or not. My mood certainly feels better so far.

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 02:11 AM

Yeah I have used a tracking program. Usually my daily intake of calories comes from 100-150g of protein, 70g-120g of carb and the rest from fat. Thank you!

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 09, 2012
at 01:31 AM

Same here. Fat is usually liquid and I just don't care to get so many calories through a liquid. I get more enjoyment out of chewing my food. Starchy carb gives me more enjoyment.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 09, 2012
at 01:09 AM

+1 just for coming around to the idea that carbs might actually be awesome.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 09, 2012
at 12:34 AM

Correction- SFAs and MUFAs are not a class of macronutrients- they belong to the macronutrient class broadly defined as fats, or lipids. Also, by definition, anything in excess is harmful, that's why it's considered so. Do you mean you can not to say that there is no upper limit to how much SFA or MUFA one can consume?

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 09, 2012
at 12:03 AM

Hmmm...I missed the part where she said she consumed that much already the first time around. I'd recommend doing some very specific tracking in that case. Her remarks about how much she consumes seem rather vague so it's hard to pinpoint anything. OP have you used a tracking program? If not I would try it for a time. You may be one of the rare people who actually have to count everything out if your satiety signals truly are nuked for the time being.

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 08, 2012
at 11:31 PM

i reallyyy struggled with eating paleo until i raised my carbs. don't be scared to try it. natural carbs are totally different in mental and physical response than frankencarbs :) try a potato. a baked potato with salt is much less... exciting than candy!

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 08, 2012
at 11:28 PM

i take a coctail of GABA, rhodiola rosea, and ubiquanol for my fibromyalgia, but it helps immensely with depression. i think it's the GABA/rhodiola combo. depression and fibro are like a chicken/egg scenario, so i try to volunteer the information to whomever it might help.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 08, 2012
at 09:50 PM

I too wondered about neuro-transmittors when I read this Q. This is a great product and it might help - by Designs for Health called DopaBoost. Helps I lot of people I know. I have a friend who takes a high dose (5 at breakfast and 5 at lunch) and was able to get off her Rx meds –

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 08, 2012
at 08:27 PM

Great product by Designs for Health called DopaBoost. Helps I lot of people I know. I have a friend who takes a high dose (5 at breakfast and 5 at lunch) and was able to get off her Rx meds

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 08, 2012
at 08:25 PM

I think foreveryoung may have this answer above. I would add, in response to your comment here that if low/fat protein, high-volume food works for YOU then why not just eat those. I think its wrong for us to go by what "should" work vrs what "does" in reality, actually work! You have gained 20 lbs on Paleo so clearly something is not working for you... don't feel bad about that, just do what works!

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 08, 2012
at 08:14 PM

Just because the Inuit have a fairly high protein diet (30-40% calories from protein) does not mean that's normal. Nor are the PNG tribes with 95% carbohydrate normal. Most H-G diets seem to come in around 20% protein. That's the norm. Extremely high protein content only happens in extreme environments.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 07:32 PM

insulin is a hormone that also triggers the "satiety" cascade signals in the body. Insulin isn't evil. Insulin is released anytime you eat, no matter what it is.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 07:30 PM

same here coffee snob - like the others below, i would reccomend adding more carbs to the routine - it really keeps the calories and volume of the meal in line of what you want.

3967ae8ccdd35a794898a892271d27e7

(372)

on July 08, 2012
at 07:20 PM

@Matt, Everyone is different and this meant even our HG ancestors. Just because HG did something or didn't do something should not matter. It is the framework in which we place the ancestral habits where it begins to matter. An example is that Inuit had over 3/4ths of their diet coming from Protein, while the kitavans had a higher carb intake. Both did well. Pretty much what I'm saying is, find what works for you, not what worked for some dead folks :)

3967ae8ccdd35a794898a892271d27e7

(372)

on July 08, 2012
at 07:16 PM

Carbohydrates take longer to break down I believe. I've heard the "eat more carbs for dinner" suggestion from Robb Wolf for someone who was waking in the middle of the night due to extreme hunger. Give it a shot and let us know how it works :)

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 08, 2012
at 06:59 PM

i'm the same way, tcita. i just need more carbs.

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 08, 2012
at 06:55 PM

also, just a little geekery here, but it's pretty commonly known throughout the research/science world that people who struggle with addictions or eating disorders have a lowered "reward reaction" in the brain. we don't really get that hit of dopamine as strongly as we did before we were disordered. when we eat things that are pleasurable, we don't get that satisfaction that we expect, so we keeeepppp eatiiinnnng, hoping to be fulfilled at some point, but we usually get sick before then. fatty foods are a prime example of this, and CAN be hard to intuitively eat if you have this problem.

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 08, 2012
at 06:39 PM

this is not helpful.

92d67b02a709cad2250f10848f9178e6

(2422)

on July 08, 2012
at 06:27 PM

So for satiety and cutting calories down, do you eat starchy vegetables first and then protein/fat if you still have room?

92d67b02a709cad2250f10848f9178e6

(2422)

on July 08, 2012
at 06:26 PM

I do have a history of ED. But I am wondering why my body responds well to low fat/protein, high-volume food but not so well to high fat/protein food. Is there an underlying reason for this in terms of hormonal regulation, etc.?

92d67b02a709cad2250f10848f9178e6

(2422)

on July 08, 2012
at 06:24 PM

Interesting. I have shunned carbs because of the insulin response to high-carb food. Do you know why increasing carbs helps with satiety? That is the opposite of what I've read so far.

92d67b02a709cad2250f10848f9178e6

(2422)

on July 08, 2012
at 06:22 PM

If I am overeating protein as well, then the question becomes why can't my body recognize when to stop eating after a decent amount of protein/fat? Is this normal? I respond well to the high volume of low fat/protein food.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 08, 2012
at 05:47 PM

Is more than 100-150 grams protein desireable? That's ballpark 25-30+% of calories, how many H-Gs are eating protein at that level?

Ddfdaa75ac9f47e01fc71162dd0d38dc

on July 08, 2012
at 05:41 PM

At your height I think you overeat protein too. 80 g a day should be ok for your size. Just a suggestion.

0b4326a4949718451a8571b82558dc10

(2349)

on July 08, 2012
at 05:25 PM

I agree...I was recently going Very low carb. Added a sweet potato & white rice post workout. I'm seeing impressive gains & I'm never sore anymore.

3967ae8ccdd35a794898a892271d27e7

(372)

on July 08, 2012
at 05:18 PM

Also, try adding in some carbs, I know it sounds crazy, but if you don't feel full eat more sweet potato or some white rice once in a while.

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11 Answers

7
1edb06ded9ccf098a4517ca4a7a34ebc

on July 08, 2012
at 07:02 PM

Insulin and leptin regulate appetite and satiety.

Fat does not illicit an insulin or leptin response, so it does a poor job of regulating appetite. Protein illicits an insulin response, but in the absence of carbohydrate, glucagon will be secreted from the pancreas to raise blood sugar. Starch boosts both leptin and insulin, so you'll have an easy time regulating your appetite when you eat natural (non hyper-palitable) meals with a balance of protein fat and carbs.

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 02:29 PM

Interesting! But what about the release of CCK stimulated protein/fat, and the decreased level of ghrelin on a high-fat diet?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 09, 2012
at 03:28 PM

Yes, starch does boost leptin and insulin sensitivity to a greater degree than fruit/fructose. There is research on this. Also, in the words of Adam Smith potatoes (starch) are "peculiarly suitable to the health of the human constitution."

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 09, 2012
at 03:00 PM

...if I have time later on I'll try to improve it. As of right now i do not know what CCK is and need to learn more about ghrelin.

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 03:14 PM

Thanks! Yeah I am still getting over low-carb Taubesian dogma... haha

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 09, 2012
at 09:56 PM

Brush up on your Paleo Solution, foreveryoung. Robb Wolf talks about CCK. Also: http://en.wikipedia.org/wiki/Cholecystokinin

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 09, 2012
at 02:58 PM

I have no idea. I was just confirming bias in that answer :)

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 03:12 PM

So does starch (high glucose) activate the satiety cascade better than fruit (high fructose)?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 09, 2012
at 10:20 PM

I have not read the Paleo Solution and do not plan on it. I did read the Wiki though!

4
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 08, 2012
at 05:17 PM

Remember: N=1 and YMMV. Not everybody responds to macros, micros, individual foods, etc in the same way. Some folks' satiety is driven by fiber, some by fat, others by protein. Figure out what works for you.

4
3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 08, 2012
at 05:12 PM

Eat more protein. It's the king of satiation. And yes volume as part of the feedback mechanisms so use that to your advantage also.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 08, 2012
at 08:14 PM

Just because the Inuit have a fairly high protein diet (30-40% calories from protein) does not mean that's normal. Nor are the PNG tribes with 95% carbohydrate normal. Most H-G diets seem to come in around 20% protein. That's the norm. Extremely high protein content only happens in extreme environments.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 08, 2012
at 05:47 PM

Is more than 100-150 grams protein desireable? That's ballpark 25-30+% of calories, how many H-Gs are eating protein at that level?

3967ae8ccdd35a794898a892271d27e7

(372)

on July 08, 2012
at 07:20 PM

@Matt, Everyone is different and this meant even our HG ancestors. Just because HG did something or didn't do something should not matter. It is the framework in which we place the ancestral habits where it begins to matter. An example is that Inuit had over 3/4ths of their diet coming from Protein, while the kitavans had a higher carb intake. Both did well. Pretty much what I'm saying is, find what works for you, not what worked for some dead folks :)

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 09, 2012
at 12:03 AM

Hmmm...I missed the part where she said she consumed that much already the first time around. I'd recommend doing some very specific tracking in that case. Her remarks about how much she consumes seem rather vague so it's hard to pinpoint anything. OP have you used a tracking program? If not I would try it for a time. You may be one of the rare people who actually have to count everything out if your satiety signals truly are nuked for the time being.

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 02:11 AM

Yeah I have used a tracking program. Usually my daily intake of calories comes from 100-150g of protein, 70g-120g of carb and the rest from fat. Thank you!

2
F5f742cc9228eb5804114d0f3be4e587

(7660)

on July 09, 2012
at 12:46 AM

Richard over at Free The Animal ran a trial with potatoes for satiety: http://freetheanimal.com/2012/02/synthesis-low-carb-and-food-rewardpalatability-and-why-calories-count.html

My own experience bears this out too. When my hunger feels out of control, instead of getting all snacky-snacky, I make a smoothie with ice, coconut milk, almond butter, banana, and either some other fruit (peach, blueberry, blackberry) or a scoop of cocoa powder. Kills hunger every time.

I've also been making a breakfast of steamed sweet potatoes and plantains with butter and cinnamon. Two fried eggs if I need more.

So another vote for upping the carbs in measured doses. I can certainly go crazy with rice, so I have to be careful with that one.

Good luck to you!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 09, 2012
at 01:09 AM

+1 just for coming around to the idea that carbs might actually be awesome.

F5f742cc9228eb5804114d0f3be4e587

(7660)

on July 09, 2012
at 02:43 AM

Well...I'm experimenting. My hair falls out if I'm too LC, but I have yet to see if I'll gain weight or not. My mood certainly feels better so far.

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 03:09 PM

Thank you! I will play with my carbs. I find rice to be really bland. I can never go crazy with rice alone. But sushi is a whole different story!

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 09, 2012
at 07:22 PM

try cooking it with coconut milk (i use the refridgerated kind, or the trader joe's canned kind.) it's not binge material for me, just satisfying and more interesting. or make a rice salad with herbs and spices!

2
31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 08, 2012
at 06:51 PM

hey again, friend :) this is why i think seeing a nutritionist might work for you like i said the other day... with a history of ED's, not only is your body messed up, but your mind is. it takes a long time after struggling with food issues to actually be able to hear your body when it speaks. you aren't broken forever, though!

for me, i know i cannot just ask myself when i am full... because that's a twisted game for me (almost always is emotional/used to judge my "success for the day" and often ends in overeating or a binge). it's much better to ask myself when i am truly hungry enough for a meal, and then eat according to my plan, not to ask if i am full while i am still eating. i am rarely "full," but am gettin better about hearing my body's signals of hunger.

getting into a meal plan for now could help you mentally relax and physically teach your body when to be hungry and when to just move on because you are emotional. when you have gone through phases of starvation and phases of overeating, it's hard to be objective on what you even are feeling anymore. we get so used to disconnecting and using/abusing our bodies that it's hard to listen when they talk. it isn't your body causing problems, but a brokenness in your heart (although proper nutrition helps!). sending you big hugs.

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 08, 2012
at 06:55 PM

also, just a little geekery here, but it's pretty commonly known throughout the research/science world that people who struggle with addictions or eating disorders have a lowered "reward reaction" in the brain. we don't really get that hit of dopamine as strongly as we did before we were disordered. when we eat things that are pleasurable, we don't get that satisfaction that we expect, so we keeeepppp eatiiinnnng, hoping to be fulfilled at some point, but we usually get sick before then. fatty foods are a prime example of this, and CAN be hard to intuitively eat if you have this problem.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 08, 2012
at 08:27 PM

Great product by Designs for Health called DopaBoost. Helps I lot of people I know. I have a friend who takes a high dose (5 at breakfast and 5 at lunch) and was able to get off her Rx meds

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 03:02 PM

Hey Rebekah! haha I know I better see a paleo nutritionist...but I don't think I can afford one right now. I am trying different things right now (N=1)... I tried the meal plan as you suggested, but I am wondering if I would need to tweak my macros a little bit.

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 08, 2012
at 11:28 PM

i take a coctail of GABA, rhodiola rosea, and ubiquanol for my fibromyalgia, but it helps immensely with depression. i think it's the GABA/rhodiola combo. depression and fibro are like a chicken/egg scenario, so i try to volunteer the information to whomever it might help.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 08, 2012
at 09:50 PM

I too wondered about neuro-transmittors when I read this Q. This is a great product and it might help - by Designs for Health called DopaBoost. Helps I lot of people I know. I have a friend who takes a high dose (5 at breakfast and 5 at lunch) and was able to get off her Rx meds –

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 09, 2012
at 07:17 PM

i don't do well on high fat. i think it's very hit or miss coming from binge eating. i am doing well on a higher carb diet right now with more variety and volume, it really reallllyyy helps me feel "free" eating and not limited, and for me, that helps immensely to fight the binge urges. ps - i will write you back on fb tomorrow morning :)

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 09, 2012
at 07:20 PM

i guess the crux is - i don't subscribe to dogma. i listen to my body, period. i value my mental health OVER nutrition research, at least for now. i can always tweak my diet later, but it's very hard to recover from extended mental turmoil. abandon the "rules" and you might feel better! (by rules, i mean obsessing with macros, o3/o6, fructose, etc. that is stuff for healthy emotions, not for us now.)

2
5be72fe5898d23bf3030b2eba8735e02

(170)

on July 08, 2012
at 05:37 PM

I have this exact same experience. I'm 5'2", 125lbs and eat about 120 grams of protein each day. When I go lo carb though (below 50g) I overeat on fat because I just cannot get full. As a result, I end up gaining close to 10lbs every time I go lo-carb. I've found that adding in starchy vegetables, more fruit, and just general carbs (sometimes rice, but still only getting around 100g of carb a day) has really helped me to realize when I'm sated and cut my calories down.

92d67b02a709cad2250f10848f9178e6

(2422)

on July 08, 2012
at 06:27 PM

So for satiety and cutting calories down, do you eat starchy vegetables first and then protein/fat if you still have room?

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 08, 2012
at 06:59 PM

i'm the same way, tcita. i just need more carbs.

5be72fe5898d23bf3030b2eba8735e02

(170)

on August 24, 2012
at 12:55 AM

@Cofeesnob -- I focus on protein first, veggies second, then carbs with a small fat source last (i.e. rice or sweet potato with butter)

1
93eea7754e6e94b6085dbabbb48c0bb7

on July 09, 2012
at 12:28 AM

I had this same problem and I finally figured it out: when upping one macronutrient, you need to watch the others-- you can't eat the same amount of carbs and protein you were previously eating. ON that note, what I now do is restrict my protein intake, but make sure I am getting plenty of carbs (sweet potatoes mostly-- it seems like you may not eat many carbs and this can really agitate hunger). Every time I eat carbs I pair it with fat! NO EXCEPTION. In addition, I limit my fat intake to no more than 90 grams a day. But, I'm petite and it still comes out to 60% of my diet as: 2 tbsp coconut oil, 1.5 EVOO, natural fat from fish or meat, a few nuts, and maybe an avocado that day. You also need to watch what fats you are consuming. I go heavy on the saturated and make sure my omega-3 intake is solid, but keep the o-6s low. MUFAs are just an addition to my diet like, "Hey let's put some EVOO in this salad...or top a salad with avocado." (Saturated and MUFAs are the only macronutrients NOT toxic in excess)

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 03:07 PM

Thank you! I am still playing with my macros. I guess I still "believe" in low-carb Taubesian dogma. Yeah, my o3:o6 is pretty solid. What kind of toxins are generated by high protein?

93eea7754e6e94b6085dbabbb48c0bb7

on September 07, 2013
at 01:28 AM

OH and most importantly, listen to your body! Don't be a drill sergeant. I lost the most weight when I kept my portion sizes to normal and balanced my macronutrients. If my body wants carbs I feed it carbs. I would watch too much protein-- you don't want to produce any toxins..this happened to me when I started paleo and was to LC at first.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 09, 2012
at 12:34 AM

Correction- SFAs and MUFAs are not a class of macronutrients- they belong to the macronutrient class broadly defined as fats, or lipids. Also, by definition, anything in excess is harmful, that's why it's considered so. Do you mean you can not to say that there is no upper limit to how much SFA or MUFA one can consume?

93eea7754e6e94b6085dbabbb48c0bb7

on July 09, 2012
at 10:57 PM

The biggie is ammonia. The Jaminet's talk a lot about this. It creates a lot of nitrogen in your blood (just google BUN) and it can end up taxing your liver...not good.

1
3967ae8ccdd35a794898a892271d27e7

(372)

on July 08, 2012
at 05:17 PM

Eat more protein. Oh wait, someone said that already. :)

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 08, 2012
at 11:31 PM

i reallyyy struggled with eating paleo until i raised my carbs. don't be scared to try it. natural carbs are totally different in mental and physical response than frankencarbs :) try a potato. a baked potato with salt is much less... exciting than candy!

0b4326a4949718451a8571b82558dc10

(2349)

on July 08, 2012
at 05:25 PM

I agree...I was recently going Very low carb. Added a sweet potato & white rice post workout. I'm seeing impressive gains & I'm never sore anymore.

3967ae8ccdd35a794898a892271d27e7

(372)

on July 08, 2012
at 05:18 PM

Also, try adding in some carbs, I know it sounds crazy, but if you don't feel full eat more sweet potato or some white rice once in a while.

6b365c14c646462210f3ef6b6fecace1

(1784)

on July 08, 2012
at 07:32 PM

insulin is a hormone that also triggers the "satiety" cascade signals in the body. Insulin isn't evil. Insulin is released anytime you eat, no matter what it is.

92d67b02a709cad2250f10848f9178e6

(2422)

on July 08, 2012
at 06:24 PM

Interesting. I have shunned carbs because of the insulin response to high-carb food. Do you know why increasing carbs helps with satiety? That is the opposite of what I've read so far.

3967ae8ccdd35a794898a892271d27e7

(372)

on July 08, 2012
at 07:16 PM

Carbohydrates take longer to break down I believe. I've heard the "eat more carbs for dinner" suggestion from Robb Wolf for someone who was waking in the middle of the night due to extreme hunger. Give it a shot and let us know how it works :)

0
03a4ec34751186201a56da298ac843ce

on July 09, 2012
at 01:08 AM

Hi! Maybe your system is still off kilter, maybe not. I don't think you have been eating normally long enough to really know. I know that when you are recovering from an eating disorder, your body craves all sorts of weird things and goes through of changes.

I am glad you are hanging in there :-)

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 09, 2012
at 07:24 PM

word. going from restriction to binge eating to paleo to high fat... hang in there! your body doesn't know what's happening!

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 03:10 PM

Thank you!!!!!!

0
4ef079c57d2140bba4dbf4e30240a645

on July 08, 2012
at 05:22 PM

I agree about upping the protein so its closer to the 150gr that you mention. With that, lower your fat a bit.

I'm curious - is this really just a Paleo diet thing? Did you have better/accurate feelings or signals of satiety before?

92d67b02a709cad2250f10848f9178e6

(2422)

on July 08, 2012
at 06:26 PM

I do have a history of ED. But I am wondering why my body responds well to low fat/protein, high-volume food but not so well to high fat/protein food. Is there an underlying reason for this in terms of hormonal regulation, etc.?

92d67b02a709cad2250f10848f9178e6

(2422)

on July 09, 2012
at 03:10 PM

Yeah... now my menu is looking more and more pescatarian...

4ef079c57d2140bba4dbf4e30240a645

(4413)

on July 08, 2012
at 08:25 PM

I think foreveryoung may have this answer above. I would add, in response to your comment here that if low/fat protein, high-volume food works for YOU then why not just eat those. I think its wrong for us to go by what "should" work vrs what "does" in reality, actually work! You have gained 20 lbs on Paleo so clearly something is not working for you... don't feel bad about that, just do what works!

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 09, 2012
at 07:23 PM

that's not necessarily bad for now, as long as it isn't chosen in bondage from fears. if you just love it and feel good, do it!

-5
77877f762c40637911396daa19b53094

(78467)

on July 08, 2012
at 06:21 PM

MARK SISSON PROMOTES NONSENSE. THAT IS WHY.

31381cfeb5d6da6fc75f80ab68e041ea

(560)

on July 08, 2012
at 06:39 PM

this is not helpful.

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