Is this a healthy interpretation of the paleo diet? I was under the impression that saturated fat is not bad for you and was reading the updated version of the paleo diet and it is saying that saturated fat does cause inflammation and increased bad cholesterol levels. Should I be eating 2 eggs (fried in butter) and 3 pieces of bacon for breakfast every day? What is your opinion?
Hello and welcome to PH
FYI I eat 3 eggs scrambled in pasture butter with 2-3 pieces of pastured bacon every day. I also eat a full advocado, 1.25 cups of homemade kefir and on workout days eat a PWO sweet potato slathered in pasture butter.
IMO .... bacon & eggs EVERY day would get boring AND it isn't what paleo is about.
Think "dinner" for breakfast... a salad and or veggies & eggs or meat. Don't be fenced in by "grain or eggs" for breakfast.
Bacon isn't your best protein value... try grass feed ground beef with or without eggs plus veggies, spinach, broc, etc
I have to defend paleo all the time as many think Paleo & Atkins are "the same".
People think I'm nuts when I explain...no grain, sugars, pasta, bread, potatoes.
But they STFU when I tell them I've gone from 219 to 189 in 8 months w/o any real exercise. I'm 6' w/ a 35" waist....not awesome but pretty decent for a guy my age.
I tell people "paleo ain't butter, bacon & hot dogs".
I try to keep simple for them
"good whole foods but no sugar, grains, beans or juice and take it easy on the fruit.
I slid sideways (slowly) into paleo (more or less) over about 6 months by drastically reducing refined carbs (fast carbs) & switching over to "slow carbs".
I did the The Blood Sugar Solution, 4 Hour Body & finally pretty much paleo. I started the journey based on my wife being diagnosed (~2005) with an serious autoimmune disease & a friend telling me I was fat (summer 2012).
My wife's MD made her give up ALL refined carbs AND any potentially allergy producing foods.. ... for quite a while she lived on wild salmon & greens. She lost ton of weight but I continued to eat SAD and have my weight creep up 'til I'd Seth Robert's it" off. Last fall I even got a blood sugar meter to test my reaction to entire meals.
Don't go "mono diet"...mix it up and be sure to include LOTS of good veggies. Don't shy away from meat though don't gorge on it.
Sometimes I'm lazy & eat protein bars and shakes... but (IMO) they're not real food but they're WAY better than a burger on a white bun, fries and a coke.
So to follow up on your question
Bacon and eggs everyday for breakfast? Is this a healthy interpretation of the paleo diet?
IME, No...not even close.
I eat 4-6 eggs and 3-5 strips of bacon with veggies for lunch every day. After my last blood work my doctor's only request was that I work to get my cholesterol UP a little bit.
I've eaten eggs (fried in butter) and either bacon or sausage the past 3 years, off and on (sometimes I'll go a few weeks where I am just not hungry for breakfast, but the majority of the 3 years has been 3 eggs and a meat). Lost all the excess body fat in the first year (75lbs). I would shy away from any shots of insulin (i.e., a carb/starch) first thing in the morning if weight loss if your goal (not just me saying this: Rob Wolff said it on one of his podcasts).
One problem with the Paleo community is that they are doing everything they can to distance Paleo from Atkins. And it's obvious that most have no idea what Atkins actually prescribed. Atkins's diet was not ideal by any means, but it was a whole lot better than most. And if weight loss is your goal, then a ketogenic, high-fat + low-carb intake, no matter whether it be Paleo, Primal, Vegan, or Atkins, will get you fat loss. An Atkins-like 'phase 1' (but for as long as it takes to rid yourself of the fat, not just 2 weeks as Atkins prescribed) is ideal. For me, I only cared about food quality when I fixed my metabolic issues and started losing the excess weight. I have fat friends who ignore my advice and jump into full-on Paleo yet are eating sweet potatoes and wondering why they are not losing weight... My advice to people is to not over-think this stuff. Insulin spikes = fat retention. If you're obese: lose the weight by any means necessary. Worry about food quality later. Lose the fat and then worry about 'being Paleo'. A fat 'Paleo' guy is not as healthy as a normal weight 'Atkins' guy.
Gary, I wouldn't be so concerned with your LDL as long as your HDL is high and Triglycerides are low. It's possible that you have a lot of higher density LDL particles which will not put you in risk of oxidation. Don't change your diet if it may put you at risk of low HDL!
I am not the only one on here who did this and had total cholesterol levels go up to 500-700 TC with LDL's 450-480ish. It was the whole eggs that caused the problem. Regarding the bacon, unless your sourcing GRASS FED BACON, that is waaaaay too much fat from a grain fed animal.
I usually have three eggs cooked in coconut oil, a chicken sausage, and a few walnuts or macs with breakfast on the days that I work out (four days/week). I realize it's kind of monotonous but I like it. I might have some cheese (oh, the horror) instead of sausage on days I don't work out. Lately, I've added some fruit because of some, ahem, nasty odor I produce on lower body workout days.
All that fat hasn't seemed to hurt my lipid panel. My HDL was 136, trigs were 27, and total was 232 when it was drawn last summer. I think that some people, though not me, are pretty susceptible to rising LDL's on a higher fat diet...mine was 92 calculated Friedewald. The bottom line is get a lipid panel done and tweak your diet from there. If your panel is fine and you like your breakfast then you're good.
I eat three eggs gently fried in butter, tallow, lard or coconut oil every single day. For at least a year now. Before that I was eating 2 eggs every day. I enjoy them very much and never tire of them. I eat bacon once or twice a week. Usually a side of some sort of safe starch. Total cholesterol remains very steady. Very high hdl around 100, low ldl, and low triglycerides, for a total that hovers around 200. Not that I think those numbers mean much of anything. But it is a good riposte to adherents of low fat low cholesterol dogma.
So, concern over bacon in the Paleosphere doesn't rest in the sat fat content of the bacon, but in the possible danger of the curing agents used in the meat. There's a lot of debate over whether or not the nitrates used to cure bacon and other deli meats are safe (and there's really not enough science out there to settle the debate, at least as far as I've seen), so it's hard to say whether or not you're doing the best you can for your health by eating bacon. The best advice (and I think I saw someone advise this above) is to variate your diet; it's the best way to ensure you're getting all the nutrients you need and not too much of any one. However, in the end, life (and eating) is about more than just being healthy, so if you enjoy eating bacon every day and it doesn't seem to be damaging your wellbeing, go for it :)