Fat, satiety and cravings - PaleoHacks.com

Fat, satiety and cravings

2011-07-28T19:46:48Z

I've been paleo on and off for several months. During that time, I've experienced a variety of foods that I either love or hate, and have gone through some cycles of craving certain SAD foods.

I did the 30 day challenge, and after about day 10, stopped having cravings.

I added heavy whipping cream to my coffee based on Archevore.

I cook with grass-fed butter (kerrygold). I used to cook with coconut oil but stopped around day 45 (details below).

About a month ago, I changed some of my cooking habits, and in thinking about it, I stopped cooking with coconut oil, and increased the butter/lard I cooked with or put more heavy whipping cream in my coffee to get the saturated fat I need. Call it what you will, but that's what happened. I also started having wicked cravings for different grains, sugar, and all the SAD stuff that I've been trying to get out of my diet.

I bought coconut butter yesterday and had a bit with lunch. After that, I didn't experience any carbohydrate (well, gluten) or sugar cravings. I was also full a lot longer (8~ish hours, even longer than just having heavy cream with coffee for breakfast).

I have two questions based on the reduction of cravings through saturated fat:

Is there a scientific explanation for reducing cravings through the type of fat? I understand that even though heavy cream, butter, and coconut butter are saturated fat, they're actually different types of saturated fat, and lard has a different structure as well. Does this matter, or am I delusional and all of this doesn't matter? I know that satiety is based around fat intake, I just never thought about whether or not the type of saturated fat mattered.
Has anyone else noticed the type of fat they're eating and the reduction or increase of cravings?

Thanks!

Answer by mindi for Fat, satiety and cravings

2011-07-28T23:52:12Z

I'm not sure about the other data that's out there, but for me, dairy definitely causes cravings. I started a Whole30 5 days ago to see if I could figure out what was causing my cravings. The biggest difference is no butter, heavy cream or sour cream. My cravings have decreased quite a bit with just using coconut oil for cooking and olive oil on veggies.

Another thought...have you maybe increased your coffee intake in order to increase your heavy cream intake? Coffee also increases cravings for me.

Coconut butter is awesome. (It's a lot cheaper to make your own: http://heathereatsalmondbutter.com/recipes/coconut-butter/ )

Answer by Rachel for Fat, satiety and cravings

2011-07-29T03:11:40Z

You might try clarifying your grass fed butter; that'll remove the last of the milk solids and leave pure fat. Or, try ghee. Wondering if it's the lactose in the bit of milk in your butter that's causing cravings...

Answer by animalcule for Fat, satiety and cravings

2011-07-29T03:11:50Z

Various sources indicate that butter/milk fat creates an insulin response, which of course would lead to carb cravings later down the line for most.

I consume butter and cream, as well as coconut oil, extra-virgin olive oil, and beef fat like it's going out of style and haven never noticed any difference with what type of fat I eat. But I also eat moderate carbs, and have never had any issues with binging or excess body fat.

Answer by WaveHunter for Fat, satiety and cravings

2011-07-29T03:48:58Z

It could just be the carbs in the coconut butter.

How many carbs do you eat normally?

How much coconut butter do you eat and feel satiated?

I think I've heard that "Medium chain fats(like coconut) are easier to use as energy if you have low thyroid". The longer fatty acids which are harder to use as energy are stored instead of used as energy because of low thyroid. So that is a possibility too.

Answer by turkeytyme for Fat, satiety and cravings

2011-07-29T04:21:35Z

My two cents here, but I have never found that the type of fat makes a difference. The amount and type of carbohydrate, however, does make a huge difference for me. Certain types of sugars will send my cravings out of control, even in small quantities. Dairy doesn't seem to affect me in any negative way, but I always eat full fat whatever it is I am having.

Answer by pistachio for Fat, satiety and cravings

2011-07-29T05:07:34Z

Coconut oil has medium-chain fatty acides, CORRECTION: which does not take a lot of effort for your body to break down, compared to other fats. Medium chain fatty acids are more readily harnessed in the liver compared to long chain fatty acids.

This video illuminated coconut for me a few months ago, then I meandered toward paleo about a month ago. I am still trying to understand fats myself.

http://www.youtube.com/watch?v=FTRMhv31FFQ

On the molecular scale, it is highly likely that the saturated fats in cream, butter, and coconut are different. It is analogous to PUFAs and MUFAs varying structurally.

I notice that the fat I am eating helps me determine my satiation point. For example I was eating nuts today (a 1-oz serving I packed in my backpack). About 3/4 of the way through the bag, I literally felt like I could not and did not want to eat anymore. I wasn't full, but I felt a huge satiation. I now get this way with most foods. I rarely get that feeding frenzy feeling as I did on low-fat and high carb diets (the ones where you are shoveling in the low-fat mac and cheese out of the pan with the serving spoon...not pretty). Coconut, nuts, avocado, extra virgin olive oil, egg yolk, and meat are my main sources of fat and they work pretty well for me so far.

Answer by Eric for Fat, satiety and cravings

2011-07-29T05:19:03Z

If I eat four eggs for breakfast I will be hungry by 10AM. If I have add one tbs of butter on my eggs, mostly non-melted, I am not even hungry for lunch and sometimes skip it all togther.