I have a “normal” BMI now and I have been normal weight for a long time. But… Thank to all the “low fats” diets I have been on in the past, I Keep having abdominal fatness, unbalanced body composition and one more bad friend, an autoimmune thyroiditis.
I met Paleo. I felt in love: wow, that’s mine, exactly My Solution! What now, a week later? I feel in a maze … pretty stucked.
Everything seemed easy: no more than 25% carbs, 10 - 15% proteins and yep, eat your fats! Thereby: a dramatic cut in grains and the huge amount of fruit I was used to eat. Replaced with plenty of meat and fish, +eggs, + nuts and seeds and coconut/almonds flour.
Problem 1 : I do not reach my fats intake anyway. So what? More nuts? More eggs? Because of this first problem, trying to find a solution, I actually …bumped into a further problem!
Problem 2: the omega6/omega 3 ratio issue. According to that, more nuts-eggs-olive oils-coconut is BAD. Don’t even try. Not to mention that the meat I eat is mostly NOT grass-fed (living with my parents/low budget when I live alone/no paleofriendly stores nearby…)
How do you reach your fats intake? Should I assume that you ignore the omega6:omega3 fact or are you massive mackerel eaters?
And.. is it paleo for every wallet? I am worried that going Paleo ignoring the grass-fed meat “detail” will be even worse long term …
Share your experience, let me know how “gloomy” your Paleo first days were. I will really be grateful, I don’t want to give up my paleo enthusiasm and… my new love for coconut bakery goods.
Once you get used to it, it will not be hard! I have only been Paleo for a little over a month and I have NO problem getting all the fats! I am still in the "scared of fat" mode a tiny bit so I tend to still get worried that I a am eating too much! But just trying to push through! The fact that everything I get to eat is delicious, that makes it MUCH easier!! Here is an example of what I ate today. With all of this my percentages are: Carb:11%, fat:65% and Protein:24%. Most days of the week I am able to keep it about 10/60/30.
For breakfast I made omelets consisting of:
1/2 cup asparagus
1/2 tbsp butter
3 cherry tomato
3 tbsps cream cheese
3 large eggs
4 oz sausage
1/2 cup pieces or slices mushroom
1/2 cup spinach
1/2 tbsp almond butter
1 Stalk celery
1 large hard boiled egg
And a HUGE burger salad for dinner:
1/2 avocado (made into Guacamole for dressing)
1/4 tbsp butter (to sautee the mushroom)
10 cherry tomato
2 hamburger patty 15% fat
1 serving hunts natural ketchup (naughty I know)
2 cups shredded or chopped lettuce
2 servings turkey bacon (trying to get over fearing the real thing!)
1/2 cup pieces or slices mushroom
1/8 cup chopped onion
2 slices pickle
1 cup spinach
Out of 2 Big meals and a little snack I was able to get in a total of 114g of fat for the day so far!
I have found meeting a large fat intake probably the easiest part. I occasionally go through periods of logging my meals on myfitnesspal (I use the iPhone App version) to get an idea of my macronutrient ratios and fat is usually at or about 60% or so. I cook EVERYTHING (meat, veggies, anything I cook really) in pastured butter or coconut oil (I also use lard on occasion but haven't been using it as much lately). I also have butter, heavy whipping cream, or coconut milk in my coffee in the mornings, and also like to have coconut milk or cream with fruit. If you aren't already, try logging your meals for a week or two in a free food log program or app (I like myfitnesspal but there are others) and be sure to log EVERYTHING, such as the fats you are cooking with. If there is some fat left in the pan, pour it over your food and log the whole amount you put in to cook with. If the fat content of your diet seems a little low then start figuring out ways to add more in. I don't know if you do dairy, but I think putting pastured butter on EVERYTHING helps me get my fat intake up there lol :)
As far as n6:n3 ratios I can't really afford grass-fed meat, I try to make up for it some by using healthy cooking fats such as organic coconut oil and pastured butter. I also try to eat fish a couple times of week though I like in West Texas and mostly subside on canned salmon (alaskan wild caught) because I don't much trust the "fresh" fish around here. I did high quality liquid fish oil for a while in the beginning but it just got too expensive I dropped it. I am a college student for one more year and then should have a pretty decent paying job (mechanical engineering major) so I'm planning on trying to integrate more quality grass-fed meat into my diet then, but there are definitely ways to help even it out if you have to do grain fed. Use pastured butter (still more expensive than unpastured, but the taste makes it worth it), eat fish 1 0r 2 times a week (go for wild caught, if you live somewhere with not a lot of seafood options, canned alaskan salmon is a good option, I also buy wild caught brisling sardines occasionally, kind of expensive for me though), and take a fish oil supplement for a bit to see if it seems to be beneficial.
My biggest weakness is still my sweet tooth. I don't miss bread or potatoes and never really was a big pasta and rice eater, but sometime between 7 and 9 every night, I want something sweet. Eating fruit does satiate my desire, but that just increases my carb intake.
I cook everything in coconut oil, butter, or bacon grease to increase my fat intake. If I make a coconut milk smoothie, I'll throw in coconut oil, an avocado, a raw egg, and whatever berries I have in the freezer, usually blueberries or strawberries. When I am really wanting something sweet, I'll add a banana, but they wreak havoc on my glucose levels some days. I also keep kefir and whipping cream on hand.
I haven't gotten into worrying about o3:o6 ratios just yet. I'm still trying to get myself in the habit of cooking very low carb meals and preparing my lunch for the next day. I'm also struggling with a 7-year-old pushing back some, not wanting to give up his mac & cheese, grilled cheese, and fast food.
I buy grass-fed ground beef from a local butcher for a lower price than both Trader Joe's and Lassen's, but cannot afford tri-tip or other cuts. I haven't found a local source for pastured chickens, so I have settled for organic, grain-fed chicken. I buy fresh eggs from a family near my home, but I am sure the chickens are fed mash containing soy, which is standard feed-lot feed.
I, too, am on a tight budget, but found more money for groceries when I realized I wasn't spending $40+ buying lunch at work all week and running through the drive-thru on the way home because "I was too tired."
Hey there, now I've only been paleo for 7 days but I found that having an avocado each day really helped get my fat intake up, it's now become my morning ritual to have 1 every morning with 2 eggs and a serve of ham off the bone
If you aren't eating the dreaded seed oils (or processed foods cooked with them), you don't have to worry too much about your O3:O6 ratio. Get as much extra good fat into your diet as you can. Kerrygold butter is available at Trader Joe's for a decent price and you can put it on anything. You can also make your own mayo with olive oil and it's cheap and delicious.
Also, eat as much animal fat as you can. I keep a bag in the freezer for my meat bones and scraps (skin, connective tissue, etc.). Once it's full, throw it in the crockpot and make bone broth. Make sure you drink all the fat with the broth, or skin it off and use it for cooking.
And remember, the cheapest cuts of meat are also generally the fattiest. Choose ribs over chops. Chops over loins. Lick your fingers and enjoy.
I've been Paleo now for 8 months and it's just second nature to me now. I hope what I post if of help.
Here's what's I did when I first started out: The first thing I did was sign up for an app and website to track my numbers. MyFitnessPal is fantastic and I highly recommend it. DO NOT CHEAT HERE. This is very important in the beginning so you can really log and track what's working and what's not. I cannot stress this enough in the beginning. You'll stop counting numbers after a month or so in, but do it for now. You need to really know where you're coming up short, where and how. Is it lunch? Is it dinner? Is it snack time? Speaking of snacks, you really shouldn't need them if you're on Paleo but if you are, make an almond and macadamia nut mix and create little baggies. It probably saved me a few times when I first started out and wanted to get a bag of chips.
Take baby steps to eating Paleo. Don't feel you have to jump in at light speed. For example, just start making your breakfast paleo. Then lunch two weeks later. Then add dinner to the mix when you're ready. You'll get your fats one way or another. If you eat eggs, veggies and UNCURED bacon for breakfast, you'll get a HUGE chunk of your fats right there!
I removed one "bad" food every few weeks, not all at once. I would have gone crazy if EVERYTHING I thought I loved was gone in the blink of an eye. For example, when I eat at Boloco for lunch (basically Chipotle) I would get a lunch bowl without the rice and load up on more meat or veggies to compensate. Basically, I weaned myself off the carbs, sugars and salts. If you've ever tried to go cold turkey from caffeine or tobacco, you'll (I) could have a similar withdrawal. I know I did when I tried a no carb diet in the past. Before you know it, you won't crave the bad foods.
Do your research! The web is your friend!
I'm going to be honest here, but I'm not 100% Paleo. I just can't do it. So I go 85/15. The 15% is for the cheat meal/day I allow myself and happy hour. Just be honest with yourself. I still crave sweet things now and then but what I do is keep a bar of 80% Cocoa Dark chocolate in the fridge at all times. It's got tons of antioxidents and is chocolate. What's not to love? I used to have a "Dirty Friday" at the office every week where I ate like crap at lunch and ONLY lunch. I'd have a massive steak and cheese sub, Wendys burger or something else of that nature. I'd feel like such garbage after that my body almost forced me to eat healthy till the following Friday. It was a bit of a vicious cycle but actually now I don't do "Dirty Friday" as often. Maybe once a month.
Finally, Paleo is expensive if you compare it to a $1 menu item. But at what cost? You're health. Not worth it. Can you eat cheaply on Paleo, yes and no. I only eat two meals a day because Paleo is really that filling! Really strapped for cash? Protein shakes are your friends? Get a 2 pound tub and it comes out to almost $2 a shake.
I realize I didn't answer all your questions but some I just didn't have answers for. I hope this was of some help!
I embraced the "diet" once I read about it. My wife, on the other hand, was still stuck in the Susan Powter "Fat makes you fat" paradigm when she started.
That changed one night when I got home, about 14 days into the Whole 30, and she looked like absolute trash. We talked about what she'd been eating and her choices avoided fat regularly; rabbit starvation, essentially. I got her to eat an avocado, then another, then 6 strips of bacon and she looked like a new woman.
Embrace the fat.
seriously. stop counting and it gets easier. As someone said earlier, start with your protein and build around it. Add veggies. When in doubt and you have to ask/wonder if it's paleo, put it aside unti you can research and pick something else. It gets easier as you go and will become second nature after that. Cook with your fats - Nitrate free bacon fat, Coconut or Olive oil, butter...all good sources and make your food more yummy.