FAT question - decrease protein intake, increase fat... But how?

by (311) Updated February 05, 2013 at 10:22 PM Created February 05, 2013 at 8:53 AM

We all know that people who produce insufficient cortisol (possible adrenal fatigue/exhaustion) shouldn't make protein the biggest part of their meals. Since consuming protein triggers the release of cortisol ( http://www.sciencedirect.com/science/article/pii/002604958190055X ) in people with adrenal fatigue this needs to be avoided as much as possible. Like me, I feel the effect, especially with breakfast, of eating too much protein (that'd be normal protein quantity for "healthy" paleo-ers). The instant brain-fog, the fatigue and the facial signs (sudden sunken cheeks). Now most people advise people like me to slow down on the protein and up the fat intake. But to my knowledge don't most sources of fat include protein? That is, for all animal fats. Then does everyone mean just increasing fats just as palm butter, coconut oil, goose fat, olive oil and such? (And ghee for those not intolerant to it) But how does one increase that kind of fat intake without feeling as if you're 'drinking' it? I mean, could anyone describe what a good meal with low protein/carbs and high fat looks like? I can't get rid of the idea of it just looking like 'drinking' down some fat after my 3 slices of bacon and 1 cup of spinache for breakfast. How does one incorporate a big portion of fat into one's meal? Any input much appreciated! :)

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5814 · February 05, 2013 at 2:33 PM

Elisaar - I remember struggling with the same concept. I was using Cronometer to plan meals, and just trying to hit the standard 65% fat by cals was hard without going higher on protein. Here is one idea; this is a common breakfast for me:

Sauteed Kale with Coconut Milk Gravy

Heat 2-3 tsp coconut oil in pan. Add 3 cups kale; cook until lightly wilted. Add a little red pepper flakes if you like it spicy.

In another pan, heat 2 Tbsp coconut oil. Add 2 Tbsp arrowroot (or you can do 1 T arrowroot and 1 T almond meal if the almonds aren't too much protein). You are basically making a paleo "roux." Stir while it bubbles, for about a minute. Pour in a can of coconut milk. Stir Stir Stir. Season with 1 tsp paprika, 1 tsp sage, and 1/2-3/4 tsp salt (depending on taste).

Pour gravy over kale. I also make some little sausage patties out of ground chicken and eat a tiny bit with my kale.

7989 · February 05, 2013 at 6:05 PM

I like eggs for breakfast, but I really prefer yolks to whites. There's still some protein in the yolks, but not as much. I normally have one whole egg plus one or two yolks. I cook this in plenty of ghee or butter. I add fat to my coffee in the form of coconut oil, coconut milk, sometimes heavy cream.

Recently my husband brought home duck eggs. They have huge yolks and small whites--I'm presuming less protein and more fat. They are yummy! We paid a lot at a farm where we're buying pastured eggs now, but the Asian market has duck eggs too (no idea about provenance, however).

11251 · February 05, 2013 at 5:06 PM

You might try smaller meals more frequently throughout the day. I have been thinking and tinkering a little bit with 20g protein, 20g carbs, and the rest fat. So, for instance, three eggs, two strips bacon, and a cup of pumpkin with 4tbsp of fat mixed in. WolframAlpha says that's 566 calories, so I probably need four or five meals with similar values.

Needless to say, I have not perfected it, and I may need even more of these meals because I started thinking about this with regard to building muscle. Gluconeogenesis started to seem like a waste of money, but at the same time, if I eat more than 20g of carbs in a sitting, my blood sugar doesn't look too pretty. I remember from my baking days how effective mixing fats and carbs were, so now I am trying to think of carb sources that aren't too tempting on their own but can blend well with fat. Pumpkin is the best thing I've come up with so far.

109 · February 05, 2013 at 12:19 PM

Maybe try using a bit more fat to cook with? How about using a liberal amount of oilve oil on veggies/salads? I have to admit I do just eat coconut oil off the spoon, although I've also started eating creamed coconut with it to improve the taste a bit.

168 · February 05, 2013 at 10:22 PM

How about the sautéed kale recipe, but use bone broth instead of the coconut milk? :-)

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