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optimal ketosis level... more fat than protein? So confused!

Commented on November 05, 2013
Created November 05, 2013 at 12:37 AM

Hello! I am new to Paleo but I've been on a gluten free/sugar free diet for about five years.

The transition has not been so hard and I am already noticing the results in weight loss... it's only my first week :)

For some weird reason, las year I started gaining a lot of weight even though I was not eating carbs or sugar, I am not sure if this is hormonal; also also my Cronh's disease has gotten worse.

So I am hopping that going Paleo will help things go back to normal! Right now my main goal is to lose 11 lb but I am so confused about the fat/protein ratio. I've read so many blog posts and I am still clueless on what to do regarding if I should eat more fat than protein or more protein than fat. I want to get to the optimal ketosis level...

What I've been eating so far is.

Breakfast: three hard boiled eggs, lettuce, broccoli and coffee with almond milk

Lunch: roasted chicken breast or roasted salmon and huge salad (cucumbers, lettuce, tomatoes, carrots)

Dinner: minced lamb (it has a lot of fat... is this ok?) with coconut oil, mushrooms, more broccoli, lettuce

Snacks; coffee with almond milk, sometimes carrots (400 gr), 90% Dark chocolate one or two portions.

I think that I have been eating more protein than fat, because the only fat I've been consuming comes from coconut oil and protein... am I doing this right for the optimal ketosis level?

Any advice will be much appreciated! :)

2a6025992746ff6cd4ffb6ccf0aa03fc

(60)

on November 05, 2013
at 09:54 AM

You could have a look at a diet tracker like cronometer.com. Don't get too fixed on it though - macro and micro nutrient content of food can vary. But you can definitely use it to get an idea of what you are eating.

A simple way to make sure you are eating a bit of everything at each meal is to eat a portion of something protein-y (Maybe a hand size portion? depends on your body size I guess), surround that with some veg and put 1-2 tablespoons of some kind of good fat (e.g. mostly saturated) on the plate too. Always have fat with your veg to get the vitamins

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on November 05, 2013
at 09:47 AM

Thank you for your answer! So I will increase my fat intake from coconut oil in every meal... how can I tell the amount of food that I am having? percentages or grams? I have no idea :/

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2 Answers

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2a6025992746ff6cd4ffb6ccf0aa03fc

on November 05, 2013
at 08:49 AM

It's hard for me to tell just looking at that list without quantities, but it does seem like you are not having very much fat. I would try to eat more coconut oil, and if that is going to take your calories too high then cut down on protein maybe (making sure you are still getting enough). Ratios are not exact for me but I aim for at least 50% calories as fat. I read somewhere that protein percentages in traditional diets range something like 15-30%. Over 30% there may be some issues. Protein needs to enough but once you have enough more is not better and may actually be not so good. I usually get 80 -110 protein per day (I am 125lbs). For me adequate fat with protein is super important for digestion. Also maybe try eating fatter meat with gristle and cartilage etc. Don't forget there are vitamins that are fat soluble so eating some fat at every meal is important.

For healing your crohns have you looked at gut healing and autoimmune protocols? I am currently doing a mixture of the two and it has helped a lot with my digestion problems. Coconut oil and bone broth have been the most important things for me, plus cutting out FODMAP vegetables.

Medium avatar

(0)

on November 05, 2013
at 09:47 AM

Thank you for your answer! So I will increase my fat intake from coconut oil in every meal... how can I tell the amount of food that I am having? percentages or grams? I have no idea :/

0
F291857fa12a0291688ea994343156dc

(720)

on November 05, 2013
at 01:03 AM

My suggestion is take a look at

http://eatingacademy.com/ <<<< there's a TON to read & it has a decent search function.

It's the personal blog of a Peter Attia, a 40-ish MD (surgeon by experience) with undergrad training in mechanical engineering. I just discovered him & his blog about a week ago. He's a very accomplished non-pro athlete and a major self-experimenter. He shares his experience & results via his blog. He spent a year modifying his diet to go low carb & then he spent a year+ in ketosis. His blog is a hobby but he's started a non-profit with the aim of getting research funded to do good science that will impact nutritional thought.

He's done what I would have done if I had the bio & bio chem education (plus the discipline). I've done some blood sugar / eating experiments but I was too lazy to accurately record the data.

His blog is a wealth of information plus he writes "I don't know" when he doesn't know. :)

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