I'm in LOVE with this new book! - Page 3

[deditus]

Originally Posted by stilllearning85

How are you all including the fat? Is it butter on your veggies? I have a harder time getting the fat I think then the protein...
By the way, this author was one of my teachers for my nutritional therapy course I took!

For dd's food, I use 1 t of fat per serving of veg (this is a mainstream guideline for children, from feeding expert Ellyn Satter). For dh and I, I use 1 T fat per serving, in addition to fatty cuts of meat, lots of coconut milk, etc. We are dairy free and dd and I can't do eggs, so I fry or saute stuff in lard from pastured pigs, duck fat I rendered myself, coconut oil, bacon grease, etc. Whatever tastes best with what I'm serving. EVOO for salad dressings. Nuts, nutbutter.

[FairyRae]

Originally Posted by Teenytoona

I'd like to hear a little more about how people are consuming the fat.

These threads have been fun to read:
High Fat Thread and linked within it: Post your FATTIEST snack or food ideas

I find it awesome that you noticed such a difference so quickly. Good for you! Fat IS amazing!!!

[deditus]

Originally Posted by FairyRae

Is there a specific thread you've been discussing this on, or just in general? (I'd love to read it!)

In general, woven in with methyl cycle/detox stuff.

[FairyRae]

Thanks deditus!

I've been reading some of Mark's Daily Apple (awesome!) and think his page on carbs is fitting for this convo. Not sure how it compares to other paleo opinions or those of PBPM's author's stance, but I thought I'd post it:

The following descriptions illustrate how carbohydrates impact the human body and the degree to which we need them, or not, in our diet. The ranges represent daily averages and are subject to variables like age, current height and weight and particularly training volume.

<snip>

300 or more grams/day - Danger Zone!

Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).

150-300 grams/day – Steady, Insidious Weight Gain

Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.

100-150 grams/day – Primal Blueprint Maintenance Range

This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.

50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss

Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.

0-50 grams/day – Ketosis and Accelerated Fat Burning

Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.

[Metasequoia]

Nora says in the book (pg 33):

In fact, of all the macro-nutrients (that is, protein, fats and carbohydrates), the only one for which there is no actual human dietary requirement is carbohydrates. This is a critical and very fundamental point to remember.

I'm not aiming for zero carbs (because I don't know how I'd do it while still eating veggies since veggies do have some carbs.) But I'm trying to keep it low, below 60g/day, around 30 if possible - or somewhere in between.

I avoid starchy veggies & all grains. So I mostly eat animal protein, non-starchy veggies/greens & LOTS of fat.

[FairyRae]

Originally Posted by Metasequoia

I'm not aiming for zero carbs (because I don't know how I'd do it while still eating veggies since veggies do have some carbs.) But I'm trying to keep it low, below 60g/day, around 30 if possible - or somewhere in between.

I avoid starchy veggies & all grains. So I mostly eat animal protein, non-starchy veggies/greens & LOTS of fat.

Thanks for this! I've read a couple of posts by folks who avoid ALL carbs, including veggies so I wasn't sure if you were in that camp. (I am interested in learning more about those kind of diets as well, although I don't think it's something I would choose, at least not right now!)

After reading the Mark's Daily Apple thing, I'm just curious, are you working on losing weight (as his post mentions eating between 50-100g carbs for weight loss)? Or do you just *feel best* keeping your carbs so low?

I'm just really interested in all this!

[crunchy_mama]

Originally Posted by FairyRae

It's amazing how much we do evolve...I know I go in cycles. Cycles of learning/reading everything I can on a specific diet/lifestyle/etc. that I'm interested in, then cylces of just doing and living and being--practicing the things I've learned that work for me, letting go of what doesn't, and doing lots of just maintaining and not thinking too hard about all this stuff. Right now I happen to be in one of my obsessive learning cycles and all this paleo/low grain/high fat stuff is just calling to me!! I'm thrilled there are so many of you posting and sharing about it right now!

I am in a learning cycle as well! Your brain thinks way too much like mine. I am trying to avoid obsessing about when this baby is coming myself I am so very drawn to paleo as well and raw eating- I noticed a raw meat recipe on this author's site so I am interested into her thoughts on that.

I hate using a juicer b/c of the cleaning aspect, so just don't see myself doing it! My blender is so easy to use...

I too think there is a HUGE difference between the fiber in grains and those in veggies, but I've also never been really low carb in my life--I'm not now, even grain free...Percentage wise I'm high fat, moderate carbs, moderate to lower protein. I don't know how I would feel w/ low to no veggies or carbs at all, but I don't think that's a place I really want to go (at least not right now--who knows what I'll be doing in the future!) But I find it fascinating and am interested in learning where the no-carb theories/ideas are coming from, historically, biologically, etc....I don't know much about it all!

I think my juiceer is easier to clean- but it takes longer to juice.

Originally Posted by FairyRae

I've been reading some of Mark's Daily Apple (awesome!) and think his page on carbs is fitting for this convo. Not sure how it compares to other paleo opinions or those of PBPM's author's stance, but I thought I'd post it:

I have read this before as well, very interesting. Those guidelines seem to hold for me in that I find when I am looking to lose weight and such.

Originally Posted by Metasequoia

Nora says in the book (pg 33):



I'm not aiming for zero carbs (because I don't know how I'd do it while still eating veggies since veggies do have some carbs.) But I'm trying to keep it low, below 60g/day, around 30 if possible - or somewhere in between.

I avoid starchy veggies & all grains. So I mostly eat animal protein, non-starchy veggies/greens & LOTS of fat.

Thanks for that info. I am very fascinated by the zero carb diets. To me right now to have a diet entirely composed of meat and fat doesn't even sound remotely interesting. But I am curious for people that do eat this way what a typical day looks like. In the GoE and some of the other Paleo info I have read I take it that often the veggies make up a large proportion of your diet in that you physically eat more of them, but as far as the calories go or the amount of carbs from them it should be low because of keeping it on the end of low starch/carb veggies.

[Metasequoia]

Originally Posted by FairyRae

After reading the Mark's Daily Apple thing, I'm just curious, are you working on losing weight (as his post mentions eating between 50-100g carbs for weight loss)? Or do you just *feel best* keeping your carbs so low?

I'm just really interested in all this!

No, definitely not for weight loss. I'm 5'9 & 122 lbs. I had a lot of trouble maintaining my weight after each baby during the first year. I was down to 112 with most of them, despite eating *everything* in site. I've always been a high fat type pf person & have always liked meat. When I was a toddler, I always asked for "good red meat."
I actually managed to put on weight & keep it on after eliminating gluten from my diet almost 2 years ago.

I'm shamelessly quoting a friend of mine from a discussion we've been having about Nora's blog post on ideal protein amount ~ he's one of those people who eats mostly meat, no veggies, except kraut, I believe. He also fasts & eats only at dinnertime during a 3 hour window. He began the fasting to correct his awful hypoglycemia, and it worked.

I've tried reducing protein while maintaining a high fat intake. That tends to give me diarrhea. I also feel like crap. I know when I'm eating too much protein because I get constipated. So normally I eat as much protein and fat as I need to feel good, which is usually 2000-3000 calories with 70% from fat. That's 150g of protein or more, depending on the amount of carbs I get from sauerkraut, lemon juice and cranberry juice. But that's how I feel best, and no theory can really argue with that.

and this:

As for caloric restriction, I agree that keeping insulin under control is vital, and protein definitely has an effect on insulin. It's early to say for sure, but it may be that intermittent fasting carries all of the benefits of CR, but without the actual limits on caloric intake.

Makes sense...

[crunchy_mama]

Oh, we are going to talk about IF as well, all of my favorite nutrition subjects in one thread! I am really interested in exploring this more after pregnancy. I am also very interested in using it to control hypoglycemia. I have had some hypoglycemia issues in the past and felt that I couldn't go very long but I found after taking out grains and going lower carb that it didn't feel as necessary. However, if I do have any bs dives I feel guilty that I am not eating often enough. I believe Sisson talks more about that in his book and I know that Rob Wolff blog talks about it as it is big in the CF circles. But I havne't researched it enough.

[FairyRae]

Originally Posted by Metasequoia

No, definitely not for weight loss. I'm 5'9 & 122 lbs.

WHOAH--I guess not!

Originally Posted by Metasequoia

I'm shamelessly quoting a friend of mine from a discussion we've been having about Nora's blog post on ideal protein amount ~ he's one of those people who eats mostly meat, no veggies, except kraut, I believe..

Thanks for sharing--that is really helpful. There is a TON of info out there on these topics, and I can tell I'm barely scratching the surface with what I've been reading. This really jumps out at me from your friend's writing:

But that's how I feel best, and no theory can really argue with that.

I think that is key, and this little point is what continually brings me back to a place of balance (which can be hard for me to hold onto when I get so excited about learning all these new things )...

Originally Posted by crunchy_mama

I am in a learning cycle as well! Your brain thinks way too much like mine.

[stilllearning85]

Yeah, that is the saem course that I took! I LOVED it!! Can't really practice at the moment because of where I live and about to have a baby, but it was a great course and I intend to practice again after the baby comes and we move out of here!!

FairyRae-would yu mind giving me your favorite green smoothie recipes? I have been craving them lately! I do have smoothies, but use green powder, yogurt, fruit, egg and coconut oil... (the Co would be a easy way to get fat in I guess! WOO!).

I seem to have a harder time with this type of diet because I can't seem to avoid carbs when I eat fat... fruit and cream, cheese and breads, butter and breads etc. hmf. I will figure this out!

[FairyRae]

Mine are really simple. Usually 2 c water (I mineralize it w/ 10 drops Concentrace), 1/2 banana, 5 frozen strawberries or other frozen berries, 1/2 an avocado or 1/4-1/2 cup coconut milk or coconut milk yogurt (use less water then), a big handful of fresh greens (1 + cups of whatever I've got that is kind of mild--kale, green leaf lettuce, a blend of various lettuces, romaine, swiss chard, etc.--I switch it up a lot b/c I worry slightly a/b the goitrogen issue...), a tsp bee pollen, sometimes a tsp of raw honey if I want it sweeter. Oh, and some drops of milk thistle extract--I use this smoothie to get in some supps . I also take it w/ my CLO and morning fried eggs (at least the first half of it) to make sure there's enough fat to aid the absorption of nutrients in the greens...

Its actually a really mild drink--nothing special, but I love it. I drink half in the am and half w/ lunch or as a snack. (I eat my brazil nuts w/ the 2nd half for selenium, and to add some more fat for absorption). I really love them and crave them. I also blend until they are really smooth and frothy which makes them so tasty.

ETA: There are some yummy sounding ideas here: Anyone have a daily smoothie to get certain nutrients into you quick and easily?

[crunchy_mama]

http://www.marksdailyapple.com/why-g...thy/#more-8991

Mark's Daily Apple posted another anti-grain diatribe yesterday in case anyone is interested.