15

votes

What does your high-fat, low/moderate-protein Paleo diet look like?

Answered on September 12, 2014
Created July 06, 2011 at 1:22 PM

Heya-

After some googleage, I get the impression that high-fat low-protein works best for most women on paleo (note: I know our biochemistry is all different and it often requires individual tweaking). I believe I eat more protein than fat (presently) and am trying to switch this around to see if it results in better energy and gets me out of this weightloss plateau.

Thus, any woman (or man that believes his diet/or advice applies) that eats this way- Would you provide a run through of your present diet? Any commentary or tweaks that have aided you?

Much appreciated. :)

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on September 17, 2011
at 12:25 PM

Typo! Fixed it!

47a42b6be94caf700fce9509e38bb6a4

(9647)

on September 17, 2011
at 09:36 AM

Wait, you eat 20 oz of chocolate at each of two meals? 2 and a half pounds of chocolate a day? I hope that's a typo!

77877f762c40637911396daa19b53094

(78467)

on September 12, 2011
at 06:00 AM

thats starvation for me. U r probably practicing CRON ?

Aeec781cc234fcae119d4a71532058f5

(2047)

on July 07, 2011
at 12:31 PM

I haven't found that to be the case for me. It helps me feel more satisfied to have a meal with a little starch. It was a small sweet potato with lots of butter, along with meat and veg. I'm sure if I ate a starch by itself, I would have control issues though.

3c6b4eed18dc57f746755b698426e7c8

(5152)

on July 07, 2011
at 04:39 AM

I notice your sweet potato. Isn't it tought to exercise to self-control when you introduce starch to a low-carb diet? How big a portion was it?

345c1755efe005edd162b770dc6fb821

(8767)

on July 06, 2011
at 10:03 PM

wishing I could eat like this!!

345c1755efe005edd162b770dc6fb821

(8767)

on July 06, 2011
at 10:00 PM

whew! we need a recipe gallery!!

345c1755efe005edd162b770dc6fb821

(8767)

on July 06, 2011
at 10:00 PM

lara bars: I use this as my basic recipe: 2 cups any variety of chopped nuts, 1 cup shredded unsweetened coconut, 3-6 dates depending on your sweet tooth, 2 eggs, 6 TB almond butter, 4 scoups vanilla protein powder (1 scoupe is 1 TB), 2 TB honey (you can do agave) mix dry together then add in wet. press into wax paper lined 9x9 pan. I prescore them into 20 bars. cook 250F for 40 minutes. pull out and finish scoring thru before they cool and get hard. I pop them out and wrap individually (the same for the coconut bread, and chococlate bars) and put in a freezer bag and freeze.

345c1755efe005edd162b770dc6fb821

(8767)

on July 06, 2011
at 09:56 PM

you can add chopped dry unsweetened fruit as well, omit the biscuits and meringues per the recipe. Prepare as in recipe. I pour in a bread pan lined with 2 layers plastic wrap; put in freezer covered for 20 min max. Take it out and pull out of the pan, pound it compact on all sides...its easier to slice this way and doesnt fall apart. once pretty compact if i can slice it up then I'll do it with a very long knife, if not refreeze a bit longer, helps slicing. Makes normally about 10-15 slices. I usually have 1 a day less than 200 calories per slice. perfect % balance as well.

345c1755efe005edd162b770dc6fb821

(8767)

on July 06, 2011
at 09:51 PM

heres the link to the coconut bread, it always turns out great and I get about 13 nice slices out of it: http://www.maggiesnest.org/2011/03/19/recipe-coconut-flour-bread/ The chocolate protein bar is really a Jamie Oliver recipe I tweaked: http://www.jamieoliver.com/recipes/chocolate-recipes/chocolate-fridge-cake Every time I end up doing it slightly different but heres the basis to get you started: mix in a total of about 2 cups variety of nuts lightly chopped, i add 2 scoups vanilla protein powder and about 1/2 c shredded unsweetened coconut, 3 chopped dates (i dont like honey)..........

B1fcaceba952861d0324bdb291edbbe0

(3159)

on July 06, 2011
at 08:06 PM

Weee, thanks for relaying your eats.

B1fcaceba952861d0324bdb291edbbe0

(3159)

on July 06, 2011
at 08:06 PM

Oh snap you do ... but I'm glad you've found a way of eating that leads you to wellness. ^_^ Thanks for the post!

B1fcaceba952861d0324bdb291edbbe0

(3159)

on July 06, 2011
at 02:36 PM

Weee, thanks Mindi, that's a big help!

Aeec781cc234fcae119d4a71532058f5

(2047)

on July 06, 2011
at 02:28 PM

I'd love those recipes too!

Aead76beb5fc7b762a6b4ddc234f6051

(15239)

on July 06, 2011
at 02:18 PM

i would love your recipes for the larabars and coconut bread!

B1fcaceba952861d0324bdb291edbbe0

(3159)

on July 06, 2011
at 02:14 PM

Thanks Kelly! Hmm ... I think I definitely eat more than this ...

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13 Answers

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5
345c1755efe005edd162b770dc6fb821

(8767)

on July 06, 2011
at 02:03 PM

It took some tweaking of my diet to get the right formula but definitely is a high fat, moderate protein, low carb way of eating that helped me shed some body fat and weight.

I did have digestive issues before and increasing my fat created a few more but I tapered it off and gradually increased it until my body adjusted...this is normal from what I've read from others.

Daily my % are at 65% fat, 25% max protein, <50g carbs. (with some to no fruit day, and some to no dairy..am trying to get off completely but slow going)

Breakfast: 2 coffee with cream (a special coffee I dont plan on giving up, is high carb) 1 egg with homemade coconut bread (perfectly balanced %) cooked in ghee

alt: a homemade lara bar and coffee, generally falls in the same %

lunch: (I generally don't do dinner) remainder of protein for the day (from 3-5oz depending on the source) some veggies and fat

snack: 1 oz nuts and or 1/2 avocado with dijon and EVOO and or 1 homemade chocolate protein bar (perfectly balanced %)

at the end of the day I'm always at 65% fat, 25% protein, <=50g carb calories range around 1200 day

little to no exercise, but constantly moving. I'm always in and out of ketosis, I tend to eat on the high end of VLC but I'm still burning fat well.

345c1755efe005edd162b770dc6fb821

(8767)

on July 06, 2011
at 10:00 PM

whew! we need a recipe gallery!!

Aead76beb5fc7b762a6b4ddc234f6051

(15239)

on July 06, 2011
at 02:18 PM

i would love your recipes for the larabars and coconut bread!

B1fcaceba952861d0324bdb291edbbe0

(3159)

on July 06, 2011
at 02:14 PM

Thanks Kelly! Hmm ... I think I definitely eat more than this ...

Aeec781cc234fcae119d4a71532058f5

(2047)

on July 06, 2011
at 02:28 PM

I'd love those recipes too!

345c1755efe005edd162b770dc6fb821

(8767)

on July 06, 2011
at 09:56 PM

you can add chopped dry unsweetened fruit as well, omit the biscuits and meringues per the recipe. Prepare as in recipe. I pour in a bread pan lined with 2 layers plastic wrap; put in freezer covered for 20 min max. Take it out and pull out of the pan, pound it compact on all sides...its easier to slice this way and doesnt fall apart. once pretty compact if i can slice it up then I'll do it with a very long knife, if not refreeze a bit longer, helps slicing. Makes normally about 10-15 slices. I usually have 1 a day less than 200 calories per slice. perfect % balance as well.

345c1755efe005edd162b770dc6fb821

(8767)

on July 06, 2011
at 09:51 PM

heres the link to the coconut bread, it always turns out great and I get about 13 nice slices out of it: http://www.maggiesnest.org/2011/03/19/recipe-coconut-flour-bread/ The chocolate protein bar is really a Jamie Oliver recipe I tweaked: http://www.jamieoliver.com/recipes/chocolate-recipes/chocolate-fridge-cake Every time I end up doing it slightly different but heres the basis to get you started: mix in a total of about 2 cups variety of nuts lightly chopped, i add 2 scoups vanilla protein powder and about 1/2 c shredded unsweetened coconut, 3 chopped dates (i dont like honey)..........

345c1755efe005edd162b770dc6fb821

(8767)

on July 06, 2011
at 10:00 PM

lara bars: I use this as my basic recipe: 2 cups any variety of chopped nuts, 1 cup shredded unsweetened coconut, 3-6 dates depending on your sweet tooth, 2 eggs, 6 TB almond butter, 4 scoups vanilla protein powder (1 scoupe is 1 TB), 2 TB honey (you can do agave) mix dry together then add in wet. press into wax paper lined 9x9 pan. I prescore them into 20 bars. cook 250F for 40 minutes. pull out and finish scoring thru before they cool and get hard. I pop them out and wrap individually (the same for the coconut bread, and chococlate bars) and put in a freezer bag and freeze.

77877f762c40637911396daa19b53094

(78467)

on September 12, 2011
at 06:00 AM

thats starvation for me. U r probably practicing CRON ?

4
74f5d2ff6567edd456d31dfb9b92af61

(5227)

on July 07, 2011
at 12:14 AM

I eat a high fat, moderate protein, moderate carb diet. I'm not sure of my macro breakdown, but I know I typically eat over 50-60% of my calories from fat each day, probably more. I also love my carbs, and since I don't "need" to lose weight (want, yes, but not necessarily need) I enjoy them regularly.

Since I'm cheerfully a creature of habit, my meals are typically pretty consistent.

B: 3-4 eggs cooked in bacon grease, banana smeared in almond/cashew butter and sprinkled with cinnamon -- so good! (500-600 calories)

Sometimes I mix it up with sausage or bacon or chopped onions and peppers in my eggs, depending on what's in the house and what I'm craving.

L: Chicken thigh, pan-seared in butter or bacon grease. Chopped and poured onto a bowl of lettuce. I use the pan drippings as dressing, and typically garnish my salad with avocado and goat cheese and sometimes sriracha. I wash this down with some berries (strawberries are in season right now) and about an ounce of 70-85% dark chocolate and if I'm still peckish, a Larabar. (700-800 calories)

D: Dinner always varies, but I don't have a big savory tooth at night. As of late, I've been chopping up some stone fruit like peaches, plums, or apricots into a bowl (or blueberries, since they're cheap right now) and covering them with cinnamon and a heaping cup of full-fat goat milk yoghurt. (I can't consume cow's dairy.) I sprinkle it with a few tbs of slivered almonds and cinnamon. I eat a bit of fruit or chocolate or some meat from the fridge before bed, as well, if I get hungry. (600-700 calories.)

Today was a deviation; I slept late (fighting off a cold), and had some sliced turkey with avocado and sriracha, a banana with nut butter, a handful of cherries, and a Larabar (though I admit, the Larabar was some emotional eating, for I was rather cross from having to take an emergency shower since my cat JUST GOT POO ON ME; yes, ew, gross, yuck -- learn to wipe, you fuzzy butthead!). I won't be hungry again until late this evening, and I'll probably have some yoghurt or a burger on a salad (ground beast is on the agenda for tonight). Sometimes the fella fires up the grill and makes me some delicious steak or I barbecue some chicken.

Yesterday, for dinner, I had a huge BBQ chicken salad and used sweet potato fries as croutons. I also snack on plantain chips occasionally, and sometimes I filch a few of the fella's oven fries when he makes them.

So yeah, that's my high-fat, moderate carb/protein diet there. I know I generally get around 80-120g of protein a day, depending on what I prepare for myself. I'm not sure about the rest, though. When I was still logging my calories, I typically wound up with about 150g-ish from carbs each day, though, and about 100-110g of fat with about 2000 +/- calories.

I hope that helps! :)

4
26b7615ef542394102785a67a2786867

on July 06, 2011
at 07:35 PM

ETA: Exercise: I ride my bike 10+ miles per week, walk briskly for at least 1/2 hour per day, do the 'big lifts' 2-5x weekly, do hatha yoga 1-4 times per week, and garden in the summer - that can be heavy labor or light.

My typical daily diet:

*A couple large cups of coffee with plenty of heavy cream

*3-4 eggs, most often fried, or omelette-style with cheese and veg inside. Cooked and eaten with butter or coconut oil

*Blueberries or raspberries (frozen usually) with another large portion of heavy cream over the top

*Hearty serving of white potatoes or white rice with butter and/or cream

*Several servings of vegetables covered in coconut oil, beef fat, or lots of EVOO dressing. Favorite veg are broccoli, brussels sprouts, bok choi, spinach, chards, collards, kale, string beans, and any sort of onion relative. I grow most of the above in my vegetable garden, as well as potatoes.

*Around 1/2 lb of meat (beef, pork, or lamb) or seafood (white fish, tuna, salmon, or scallops most frequently). Sometimes more, sometimes less, depends only on my appetite.

*Coconut water as it's an excellent source of several nutrients

*Coconut meat, just a bit

*Ice cream :)

Less frequently I eat beef liver, raw cheeses (soft and hard), milk chocolate, non-berry fruits, almond butter, pumpkin seeds, corn tortillas, sweet potatoes.

I have always been too thin, this diet is about health for me and has helped me gain some weight. As you can see I need to eat a LOT.

I don't track my intake any more but just so you could see I ran a sample day (with broccoli and spinach for veg, potatoes for starch, and scallops for protein) through some software and here are numbers:

Calories: 3566

Protein: 109 (I weigh 105-108 lbs so hardly low protein, but then I eat almost 3x fat)

Fat: 295

Carbs: 137

96% of RDA for vitamins: short in in B1, B3, and E (only way I can meet RDA of E is by eating lots of nuts, or grains, neither of which agree with me). Exceeding RDA (by 130% to 810%) in A, folate, B2, B12, C, D, and K.

96% for minerals: short only in iron. But I usually eat a lot of beef and lamb each week, and liver at least once per week, so that balances out. Over RDA (102% to 261%) in calcium, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.

ETA: The only supplements I use are infrequent: zinc, kelp pills (for iodine) and vitamin D when I don't get regular sun exposure.

B1fcaceba952861d0324bdb291edbbe0

(3159)

on July 06, 2011
at 08:06 PM

Oh snap you do ... but I'm glad you've found a way of eating that leads you to wellness. ^_^ Thanks for the post!

345c1755efe005edd162b770dc6fb821

(8767)

on July 06, 2011
at 10:03 PM

wishing I could eat like this!!

4
3d8b7e908d8a36a17aaf89f0f83f4df1

on July 06, 2011
at 02:24 PM

I agree with you that women fare better on a moderate protein, high fat and low carb diet. I recommend the book, "Eat Fat, Lose Fat" by Mary Enig and Sally Fallon. I follow it quite closely and was able to break out of my 4 month weight loss plateau and I am still losing weight. I am almost at my goal weight. Their diet also strengthens the thyroid due to high levels of Vitamin A and D from high quality cod liver oil, and calcium. They also recommend coconut oil.

My meals usually look like this:

Breakfast I take cod liver oil in the morning for around 12000 IU of vitamin A and 1000 IU of vitamin D 2 tablespooons of coconut oil in my breakfast smoothie I use coconut milk, frozen fruits and a half scoop of protein powder (Fallon and Enig do not recommend protein powder). You can use a raw egg in place of protein powder.

Lunch Nut butter, yogurt, cheese, handful of nuts, shredded coconut "cookies" if I feel like something sweeter OR Meat like tuna or chicken with a salad OR Stew with plenty of veggies and fatty stewed meat

Dinner Same as lunch with plenty of veggies and fatty cuts of meat like Chinese roast pork, bbq pork, chicken, duck etc. Plenty of shellfish

I also cook with butter, ghee, coconut oil and stay away from vegetable oils of any kind.

Now that I look at what I eat, I realise I don't eat that much. You do need to keep your diet up at a certain calorie level to optimize weight loss. Fallon and Enig believe that fasting and low calorie diets are not healthy. Problem is, I find that I am just not hungry on a high fat diet.

B1fcaceba952861d0324bdb291edbbe0

(3159)

on July 06, 2011
at 08:06 PM

Weee, thanks for relaying your eats.

4
Aeec781cc234fcae119d4a71532058f5

(2047)

on July 06, 2011
at 02:08 PM

That's what works best for me!

Here's a sample of what I ate a couple of days over the past week:

Day 1 (1710 cal, 151g fat, 24g carbs, 68g protein) B: 2 cups of coffee with heavy cream (probably about 1/4 c. cream in each cup) L: 2 hard boiled eggs, 4 slices of bacon D: hamburger, broccoli with butter, wild blueberries with coconut milk and heavy cream

Day 2 (1469 cal, 117g fat, 37 carbs, 68g protein) B: coffee with cream L: 2 scrambled eggs, 4 slices bacon D: pork loin, sweet potato, broccoli, lots of butter Snack: raw milk yogurt cheese

B1fcaceba952861d0324bdb291edbbe0

(3159)

on July 06, 2011
at 02:36 PM

Weee, thanks Mindi, that's a big help!

3c6b4eed18dc57f746755b698426e7c8

(5152)

on July 07, 2011
at 04:39 AM

I notice your sweet potato. Isn't it tought to exercise to self-control when you introduce starch to a low-carb diet? How big a portion was it?

Aeec781cc234fcae119d4a71532058f5

(2047)

on July 07, 2011
at 12:31 PM

I haven't found that to be the case for me. It helps me feel more satisfied to have a meal with a little starch. It was a small sweet potato with lots of butter, along with meat and veg. I'm sure if I ate a starch by itself, I would have control issues though.

2
77877f762c40637911396daa19b53094

(78467)

on September 13, 2011
at 07:21 AM

  • Everything from all animals minus cows milk [only fermented].
  • Potatoes, rice sometimes.
  • All vegetables.
  • All nuts
  • Olive oil, coconut oil, palm oil [just because the price of coconut is 10x of it here].
  • Black chocolate with >=70% cocoa content.
  • Shiitake.
  • Drinks: coffee, water, intermittent alcohol, tea, cocoa, tomato juice.
  • Supplements: Ascorbate Acid, Coenzime Q10, Fish oil, Vitamin D, Mg, Multivitamin, Ehinacea, Propolis, Zinc, Idoine, Selenium etc... some are every day, some are accute phase supplements.

I also rarely sesame oil, grapeseed oil, flax oil, corn bread. I have cheat day, when I feel like it. Ad libitum eating and sometimes overeating.

2
6120c989fd5b69f42a0834b69b87955b

(24553)

on September 13, 2011
at 06:44 AM

Breakfast: 1 Tbsp. coconut oil straight from the spoon and 2 large sausage patties OR 3 scrambled eggs and 2-3 slices bacon. 2 12oz. cups of 1/2 caff. coffee with a generous sploosh of heavy cream.

Lunch: 1 Tbsp. coconut oil straight from the spoon and lox, turkey, roast beef and/or salami rolled up in nori wrappers often with avocado and dipped in mustard OR bowl of chili with sour cream and parsley. Sometimes liver and onions. 16oz. water with 1-2 tbsp. Vitamineral Green.

Dinner: Stew made from bone broth with whatever veggies and meat I have on hand. Or a hunk of meat and part of a sweet potato, some oven fries, or a little potato salad. Greens if I have the energy to prep them. If it is hot out, a really big salad with bacon, meat, and eggs on top. Glass of wine.

After dinner treat a few pieces of 90% chocolate

According to fitday I end up with 1700-1800 calories 60-75% fat, 20-25% protein, and 5-20% carbohydrate

Edit: I forgot to add my kim chi addiction. At least a jar a week works it's way in there.

2
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on September 12, 2011
at 01:41 PM

I have a 6 - 8 hour eating window. Most days, I break my fast at noon or just after.

Three meals usually happens on the days with an 8 hour window. Otherwise, I eat 2 meals.

Meal 1: 3 free-range eggs scrambled with Kerrygold butter and 2 T lactose-free sour cream + 2 T salsa or 3 slices pastured bacon.

Meal 2: 4-6 oz. 100% grass-fed steak cooked in butter or grass-fed burger, 1 cup cooked spinach or chard, 20 gm 70% dark chocolate.

Meal 3: 8 oz lactose free kefir/banana smoothie or 2 oz raw cheese and 20 gm 70% chocolate or 3 oz chicken liver pat?? on rice crackers or 1 cup homemade low sugar gelatin with sour cream.

Drinks: 2 cups of black tea with cream (one with 2 tsp sugar), 4 oz home-made kombucha, water

Generally I eat 60-70% fat, 20% protein, 10-20% carbs.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on September 17, 2011
at 12:25 PM

Typo! Fixed it!

47a42b6be94caf700fce9509e38bb6a4

(9647)

on September 17, 2011
at 09:36 AM

Wait, you eat 20 oz of chocolate at each of two meals? 2 and a half pounds of chocolate a day? I hope that's a typo!

2
7e36094a0f7a2fbad24290225405220b

(2064)

on September 12, 2011
at 08:24 AM

I'm 63 and not training - just walking and gardening, housework etc.

Yesterday -

Breakfast: 100 grams spinach with butter added, I egg fried in coconut oil

Lunch: Mushroom omelette with 2 eggs, cooked in butter or coconut oil, mixed salad dressed with evoo and home made mayonnaise

Dinner: Chicken breast marinated in evoo, garlic and spices, buttered cabbage and cauliflower cheese made with creme fraiche.

Snacks: 2 coffees with double cream, small slice of Double Gloucester cheese.

This is the pattern each day.

Egg for breakfast, salad with protein for lunch, protein and veg for dinner. I always cook in butter or coconut oil, dress salads with evoo and butter veggies. Black tea but cream in coffee.

2
34a367e60db77270bd7096dc04270fdc

(4171)

on July 07, 2011
at 04:47 PM

This is a great thread and really helpful. I'm always wondering if I'm doing things right - I have a hard time losing weight even when I think I'm eating the right things and the right amount of calories per day and working out etc.

I would love to see some way to incorporate a recipe sharing place here at PaleoHacks where we can share recipes for things we make for ourselves. This is such a diverse group of creative people with great ideas.

1
0c939bdddc3d8f8ef923ba8a72aeda71

on September 13, 2011
at 03:05 AM

I went grocery shopping with a girl I know 2 weeks ago. She's getting into a paleo high-fat, moderate-protein, low-carb thing (thanks to me). Working well so far. Shopping list:

  • desiccated coconut
  • coconut oil
  • coconut cream
  • heavy whipping cream
  • stevia extract
  • butter
  • high-fat cocoa powder
  • eggs
  • tuna in water
  • mussels, lime juice
  • whole chicken
  • small lamb liver
  • 85% chocolate
  • Some vegetables, fruit, spices, olive oil

Made this dessert-ish thing by whipping cream, then mixing in coconut cream, desiccated coconut, stevia, cocoa powder, and grated chocolate. Pretty good and very high in sat fat, very low in protein and carbs.

0
F022c797c0863817ffff7a0c871af175

on March 05, 2014
at 03:09 AM

This is definitely interesting, as I'm looking to get the macros right as well. I am a guy and used to eating around 1gm per pound of bodyweight. I am down to around 160grams, though i feel this is to high as I'm doing everything else right with fats, and carbs just from veg, though not losing weight for some reason.

Is anyone else in this scenario guys or girls, where you feel you had to lower protein more still to see results?

Be great to get your opinions.

0
4c382f4af9f50a7342ca72013db7b5d9

on October 26, 2013
at 02:02 AM

2 cups coffee with 50 g of heavy cream + 1/2 tbs coconut oil per cup

snack, bacon rolls with cream cheese filling

green salad with avocado and blue cheese dressing

snack, 1/2 cup sunflower seeds and 1 tbs spoon chia

dinner is a ribeye steak, with onions (sauted with butter), and mashed cauliflower and butter or ghee

this is around 2100 kcal, and only 15 carbs, and 75% fat.

Never felt better. (coffee sweetened by truvia, but only 1 teaspoon.) I can actually smell sugar on people when I walk by. weird

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