I have been stalking paleohacks for a while now and just signed up today. I'm on Day 1 of my new paleo lifestyle change and thought it would be the perfect time to join the fun.
I have a quick question though: I am struggling to get my mind around just how much fat I need to be eating and where to get it from. At the end of Day 1 my macronutrient percentages look like this - 43% Protien (138g), 22% Carbs (72g), 35% Fat (51g). Is this alright? Or am I correct in thinking I'm not getting enough fat? And if i'm not getting enough fat, what are some good places to get enough healthy fats? I have had meat 3 times today, as well as a bunch of almonds/seeds. (Oh also, avocados don't agree with me, so they're out...)
Thanks so much in advance!
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I would say, at this stage, worrying about macro-nutrient ratios is premature.
Focus on healthy eating. Early in the process, I suggest eliminating as much as possible (Dairy, Grains (of course), Rice, Night Shades, etc). And focus on eating healthy as much as possible. Once you get your diet under control. Then you can, slowly, experiment with different macro ratios and food options.
Once you are comfortable, check your energy levels. If things are working fine, continue. If not, experiment with a slight change.
Rather high protein and low fat. You're doing too lean sources of meat, I suspect. Too much meat as well, no reason to be eating 140+ grams of protein daily.
Easiest way to up your fat is to make sure your veggies are well-coated with olive/coconut oil at all times. 3 extra tbsp of oil is 40 grams of fat. Easily spread out over the course of a day.
Olive oil....extra virgin cold pressed. Drizzle a spoonfull on your meat your good fats will double
There are a couple of different schools of thought. The Perfect Health Diet (and a lot of other people) recommend: protein - 15%; carbs - 20%; fats - 65%.
From one of my food diary pages, I ate 1727 calories: 65 g protein, 86 g carbs, 125 g fat.
Then there are a lot of people who do CrossFit and combine Paleo with the Zone: protein - 30%; carbs - 40%; fat - 30%.
From the same 1727 day: 130 g protein, 173 g carbs, 58 g fat.
Vastly different, right? (keep in mind: 1g protein=4cal, 1g carb=4cal, 1g fat=9cal).
Right now I am doing paleo + zone, but with double fat: protein - 24%; carbs - 30%; fat - 46%.
From a recent day at 1770 cal: 105 g protein (420 cal), 135 g carb (540 cal), 90 g fat (810 cal).
BTW I am a 5'5" female looking to lose another 20-30 lb, doing crossfit 3-4 days a week. I did great on the PHD ratio when I first started paleo 2 years ago. However, as I have increased my workouts I find I need (and can handle) more carbs. All fruit and veggies of course! (lots and lots of veggies...)
Then there are the other folks who think you should vary your macro ratio with the season, your health, etc. This is probably the best answer! Try one for a week and see how you feel. Tweak and try again. I use a free site called Cronometer.com to plan out my meals and get a feel for the macros, at least when I am starting.
I have a personal blog where I track my meal plans, and shared some of them for my box's recent paleo challenge. Feel free to peruse. http://kennedycircusunleashed.blogspot.com/p/recipe-index.html