Ate mostly paleo for almost a year now and for 6 weeks exclude gluten completely and no dairy either. Typical breakfast is omelette with veggies and bacon, lunch is salad with lots of veggies and usually chicken and/or tuna and dinner is most of the times some meat and veggies. I overall feel good and have good workouts (3x per week, 30 min cross fit type), however I absolutely need my snacks between meals. Snacks are mostly nuts (brazilian, cashew or macademia) and 1-2 glutenfree nutrition bars plus some dark chocolate after dinner.
I know the bars are not great but there is no way I could get through the day feeling good without them. Even with them I feel hungry at times. I'm reading how people have energy for hours and hours after eating and that's definitely not me.
My question is: Do I need more fat? Or should above be enough calories and my body needs more time to adjust to this eating?
Lost 10 pounds in total since last year and another 4 pounds in the last 6 weeks. Don't need to lose weight, I'm 6'1 and 176 pounds.
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If you're losing weight then fat probably isn't going to do much in helping you gain that weight back. I'd turn to something along the lines of potatoes if what you're looking for is weight gain
You don't say how many veggies you eat, but I would suggest increase both veggies and fats together.
For me, a "veggie" isn't 1/4 of a bell pepper - it's 1, maybe 2, WHOLE bell peppers, sliced up and cooked in coconut oil.
4 cups of kale sauteed in some bacon grease.
2 zucchini sliced and roasted with a little olive oil.
A whole head of cauliflower, roasted in the oven with coconut oil and cumin.
Then I just eat meat to satiety. I'm almost never hungry for snacks when I eat this way ... I'm almost not hungry for the next meal!
Are you hungry when you eat your snacks? I ask because when I have mine I am never hungry. It is just my body is needing a sugar hit or thinks it needs it. Then stops me wanting the next meal and I eat more than I need and I put on weight.
In some ways I am celebrating as these last 10 days I have gone back to eating 100% clean good food, stopped the daily trip to buy hot chocolate with chocolates every afternoon, given up all the diet coke. SO I should be celebrating and I feel so good to have won against those processed food demons.
I now need to move it on to the next stage. Only I could put loads of weight on with paleo of course.....sigh. So I need to get back to eating only when hungry and not having the nuts/raisins (which I know is sugar but makes me feel much better than the chocolate). I cannot eat a bit either. It is the 600 calorie packs (2 today). Did not want to try to give it up when I had PMT (must be so easy to be male). Doesn't work if I substitute an orange after lunch as I just want more and more fruit or dried fruit. I have always been very very sensitive to and addicted to sugar. May be I'll try tomorrow if I feel well enough to see how long I can go after lunch before I need the nuts and raisins. I don't even want to go on a date at the moment because of the extra 14 pounds.
I've been tinkering a bit with carbs, fat and protein over the last few months and for awhile I was doing lower carb (just carbs after workout and then what was in my meat and veggies), more fat and protein. I didn't feel right and almost not satisfied. Recently I've eased off the fat a little bit, spread the carbs out a little more, and ramped up the protein and I feel better and more satisfied. I feel like I'm losing fat and gaining muscle to.
Fat WILL make you fat. I mean, calories ARE calories...
More fat probably isn't needed. Simply eating more is - more concentrated calories. If that comes from fat, fine, but carbs are fine for folks without metabolic dysfunction.
Hey Rene I would definitely add in some fat if your looking to avoid those pesky drops in blood sugar between meals. What helps me most is eating some roots/tubers with my meals(one medium sweet potato for example) and loading it up with fat like say coconut oil or butter in my case, and this usually gives me lots of energy.
It's kind of an individual thing some do better with less carbohydrate and some like myself do better with more. A good starting point is The Perfect Health Diet by the Jaminet's. You can increase or decrease your fat/starch based on how you feel.
Sorry that was a little long winded, to answer your question: Yes, you need more fat.
Hope this helps.