Paleo Diet and Paleolithic Diet Questions & Answers

Question

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So this is my 3rd day on Paleo, and I just spent some time going back over what I ate and calculating the calories on LiveStrong.com

I had a pretty weak lunch, but I'm still way off on my fat:protein:carb ratios (I've got pretty much a 1:1:1: ratio today) and about 800 calories short of my weight goal of 2600 (according to livestrong anyways).

All my stats are below, but basically it seems like I'm missing fats.

I live in China, where avocados are pretty much prohibitively expensive. I'm drizzling olive oil and slathering everything in butter. What else can I do to stack those fats?

(I'm a super skinny guy at ~120lbs, and looking to gain)

Breakfast (570 calories):
- 2 eggs
- 4 strips of bacon
- half an onion
- butter
- dragon fruit
- Macros: 42 fat, 18 carbs, 29 protein
Lunch (~400 calories):
- steak salad at a restaurant
- Macros: roughly 15 fat, 20 carbs, 35 protein
Dinner (807 calories):
- 8oz chicken breast
- Olive oil, butter
- Carrot, half onion, mushrooms
- Raw chives/coriander
- Half a large yam
- Macros: 44 fat, 56 carbs, 51 protein

Total Calories: 1758 Total Macros: 102, 95, 116

Looks like I'm just missing about 500 calories in fat, but not sure how to add it in. My dinner was an absolute mountain of food and don't think I can eat that much consistently.

Love this site! Cheers, Pin

edited Aug 4 at 12:32

asked Aug 4 at 12:14

Pin
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	Should note that I supplement 2400mg of fish oil each morning – Pin Aug 4 at 12:33
	Hey, just thought id say, welcome Pin :) Enjoying your enthusiam. And yeah, it is a great site! You might appreciate this for tracking macros and micros - cronometer.com – Jamie Aug 4 at 12:49
	@Jamie thanks man! Just checked out the website too and it looks good as well, will give it a whirl. – Pin Aug 4 at 14:31

Eddie B · Answer 1 · 2012-08-04 12:28:52Z UTC

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move up to 4 eggs instead of 2
use more butter
coconut oil as mentioned above
add fatty fish like salmon, sardines which will cover the omega 3s also
you can work a little macadamia nut / oil in there as well

answered Aug 4 at 12:28

Eddie B
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Jamie · Answer 2 · 2012-08-04 12:26:13Z UTC

Fattier meats?

Chicken even when its got skin on is pretty proteiny...Steak when its in strips is pretty lean. A fattier cut of meat will probably give you what your after macro wise.

When I eat chicken or salmon, my fat intake goes down a bit, and protein up, despite that they both have some fat. Thankfully the fattier cuts I eat bump up the average to about right (things like mutton leg, lamb loins, rib-eye steak)

Nuts are fatty, and if you stick to macadamias your omega-6 wont go out of wack.

juju · Answer 3 · 2012-08-04 13:01:29Z UTC

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Bone marrow. Pure fat, awesome taste. Works great as a salad dressing.

answered Aug 4 at 13:01

juju
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eric · Answer 4 · 2012-08-04 14:27:32Z UTC

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Coconut milk is a great - and tasty - way to supplement your fat. Drink it plain, use it for cooking, mix it into a smoothie. Delicious!

answered Aug 4 at 14:27

eric
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Wow, holy crap. Certain brands of coconut milk have like 50g of fat per serving... will definitely go on the prowl for that. Do you get that much from a fresh coconut? If so I'm stacking up on that juice... – Pin Aug 4 at 14:56

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Pin, fresh coconut would be great...you want to eat the meat of course. What I do is take whole young coconuts and blend the meat with the water to make my own milk...very tasty :) And if you want a higher fat ratio, just put less of the coconut water in the mix. – tanukicons Aug 4 at 15:58

And you want to be careful of canned coconut milk...sometimes they add other ingredients for shelf stability and flavor enhancement – tanukicons Aug 4 at 15:59

FYI, I attempted to make my own coconut milk the other day. Draining the water and cracking it open was easy, but getting the meat off was not!! Ended up microwaving the thing for a bit to remove the meat but the resulting shake was horrific. – Pin Aug 7 at 14:39

coffeesnob · Answer 5 · 2012-08-04 12:21:01Z UTC

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Try fatty cuts of beef or lamb instead of chicken. Add coconut butter (eat it by the spoonful). If you do dairy/nut, add cheese and nuts/nut butters? How are you getting your omega 3?

answered Aug 4 at 12:21

coffeesnob
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Good point about the fatty cuts. Coconut butter might be too hard to attain out here. I'm going to limit my dairy to butter/heavy cream for the first 30 days of paleo to see how I do. For omega 3 I supplement 2400mg of fish oil with my breakfast (roughly 750mg omega3) p.s. you get replies so fast on this site! love it!! – Pin Aug 4 at 12:31

pbo · Answer 6 · 2012-08-04 15:31:36Z UTC

Add dessert, which can be a bunch of berries smothered in coconut milk OR coconut butter.

With dinner, add a good tablespoon of grass fed butter to that yam.

And swap out the chicken breast for fatty cuts of beef and lamb.

Go for it!

ecks · Answer 7 · 2012-08-04 15:36:17Z UTC

My friend you'll want to start up some MCT oil! I take 2 tbsp in the morning every day. I believe it's 9 grams? Of fat per table spoon. Warning though- start low. It gives you a good buzz the first time because it's pure energy!

Oh! And it taste like nothing. Like viscus water really.

Spears · Answer 8 · 2012-08-04 13:37:23Z UTC

Male, 120lbs!!! You're very, very skinny. I'd do the paleo thing with plenty of potatoes and sweet potatoes. (No dairy or grains of course). Make sure you're on a bodybuilding program or I can see you dropping 10-15lbs in the early weeks.

Eat four times a day. There are too many hours in the day to eat just three times! I'm currently snacking on carrot sticks with liver paté (27.5g fat per 100g).

As for the Avocados try visiting a fruit and veg market around closing time. I bought 8 avocados last week for £1, okay they were a bit soft but still usable. £1 is the normal price for just one in my country.

misstenacity · Answer 9 · 2012-09-17 16:23:22Z UTC

China is the limiting factor, obviously. Can you order from Amazon? I'll agree with MCT oil, and also coconut butter/manna. Delicious stuff - eat it like peanut butter and never go short on calories again.

I can't fully recommend the full-fat meat products because the quality of the fat itself could be questionable. Is there grass-fed in China? Good question.

What’s an easy way to stack fat calories without avocados?

9 Answers