High fat diet? Questions
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Francl27
Posts: 26,368 Member
Still trying to figure out how to beat PMS hunger and the only thing I haven't tried is a high fat diet. It used to give me massive stomach pains and diarrhea if I had too much fat, but it's been a while so it might be worth a shot...
Questions though...
1) what kind of things do people eat with a high fat diet? I know that nuts don't really fill me up, but 'bad' fats like cheese or meat fat seems to work best for me (my doctor would be screaming at me right now). Any kind of meal plan?
2) My bad cholesterol is a bit too high, would that make it worse? My doctor wants me to eat fat free everything...
2) How can you accurately count calories when eating high fat? I mean, I can never figure out the calories in my piece of meat as it is (with all the differences with fat content and whatnot). Probably not a huge issue though as, if it works, I'll still be eating less than I have been.
Thanks in advance!
Questions though...
1) what kind of things do people eat with a high fat diet? I know that nuts don't really fill me up, but 'bad' fats like cheese or meat fat seems to work best for me (my doctor would be screaming at me right now). Any kind of meal plan?
2) My bad cholesterol is a bit too high, would that make it worse? My doctor wants me to eat fat free everything...
2) How can you accurately count calories when eating high fat? I mean, I can never figure out the calories in my piece of meat as it is (with all the differences with fat content and whatnot). Probably not a huge issue though as, if it works, I'll still be eating less than I have been.
Thanks in advance!
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Replies
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I wouldn't call my diet high fat, but I'm no longer enemies with fat.
1a) How about full-fat milk? Heavy cream, if you can watch the calories, has a lot of vitamin A. My milk list. Try havarti, colby, and feta cheeses.
1 b) Cooking in olive oil or other oils. Dipping your bread in au jus or olive oil and balsamic vinegar. Full-fat salad dressings.
1 c) Bacon!
1 d) How about eating as you do now, slowly increasing the oil and fat choices in your meals?
2) You can try using unsaturated fats. Try for a few months and see what it does to your cholesterol numbers.
3) I think all you can do with meats is guess on the fat content. Or trim your meat as usual, weigh and log that, then weigh the fat separately and log that.
I suggest you weigh everything, and get used to using shot glasses and a tablespoon to measure out your fats. Fats are lovely but they are so, so dense. Kind of like Reece Witherspoon in her firsts break-out movie.
http://smallbites.andybellatti.com/handy-dandy-cooking-oil-comparison-chart/0 -
High fat goes with low carb. Very important!0
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Whenever I feel that "urge" I make a giant tub of air popped popcorn and a pitcher of lemon water. I think the high fat diet might be dangerous for this time of the month since the urge for me was to eat, eat and eat even if I was nice and full.0
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JanetYellen wrote: »Whenever I feel that "urge" I make a giant tub of air popped popcorn and a pitcher of lemon water. I think the high fat diet might be dangerous for this time of the month since the urge for me was to eat, eat and eat even if I was nice and full.
I don't feel full and satisfied at all, that's my issue. Tried pop corn, no dice, lol.0 -
Nut butters, granola, doughnuts, corn bread, full fat yogurt.
Easily measured: chicken thighs, bacon, salmon, eggs.
Soy beans have more fat than other beans.
Add more oils to your baked, broiled, roasted veggies.
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@Francl27 have you thought about avocados, sardines in olive oil, salmon with the skin on.....leaving the skin on chicken cuts and perhaps even preferentially using cuts like drumsticks and maryland style cuts rather than skinless breasts.
Full fat yoghurts with added shredded coconut and chia seeds that have been allowed to swell up in some coconut milk, so they resemble tapioca may help at dessert time as a bit of a change from ice-cream, the chia has a lot of Omega 3's and in coconut milk it has the advantage of being delicious too. Other dairy help could come in the form of adding a bit more butter and shredded cheese to veg and adding an extra dash of olive oil too.
Eggs may be helpful and extra yolk here and there with added cheese, cooked in butter or olive oil and topped with avocado and bacon as a side could become a breakfast go to.
I know you have mentioned about cholesterol and your Dr's reaction (couldn't help but smile at the visual that came to mind), I thought you might be interested to hear about our experience with upping our fat intake and the blood results that we got.
Initially we were both tipping the higher than wanted markers for all the bad cholesterol and lower on the edge of the good ones despite a really low fat diet that we had adhered to faithfully for probably around 2 years. For Hubby the dreaded statin word was mentioned if the numbers continued to rise......so we did exactly what you are thinking of doing - up our fat intake.
What happened for us was yes, our bad numbers rose - slightly, but our good numbers rose significantly so the ratios changed dramatically for the better......and we were told that current thinking at least here in Aust. is that the ratio between the good and bad numbers is of more importance......we did this as an experiment and it worked out to be beneficial so hopefully the same will happen for you.
I hope this helps you in all the ways you need.....I feel for you with the struggle with hunger and the worry over fats and bloodwork, so you most definitely have my very best wishes and I hope your changes if you make them helps with the Hangries.
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i eat a pretty high fat diet.. same with the hubs and he has high blood pressure and bad cholesterol (at 25 haha hes a pro athlete so its mostly stress (the hpb) lol) his dr says its ok to eat a high fat if its the right fats. for pms il make a "pudding" with full fat milk, avocado, banana and a pinch of sugar and let it get really cold. seems weird but it works for me.. sometimes il put in some full fat fage too.0
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Still trying to figure out how to beat PMS hunger and the only thing I haven't tried is a high fat diet. It used to give me massive stomach pains and diarrhea if I had too much fat, but it's been a while so it might be worth a shot...
Questions though...
1) what kind of things do people eat with a high fat diet? I know that nuts don't really fill me up, but 'bad' fats like cheese or meat fat seems to work best for me (my doctor would be screaming at me right now). Any kind of meal plan?
2) My bad cholesterol is a bit too high, would that make it worse? My doctor wants me to eat fat free everything...
2) How can you accurately count calories when eating high fat? I mean, I can never figure out the calories in my piece of meat as it is (with all the differences with fat content and whatnot). Probably not a huge issue though as, if it works, I'll still be eating less than I have been.
Thanks in advance!
If you have dr recommendation for going fat free, then I would guess that saturated fats (so pretty much all animal fat) is not an option. Increase oil in foods, nuts and nut butters, avocados, fatty fish?0 -
Still trying to figure out how to beat PMS hunger and the only thing I haven't tried is a high fat diet. It used to give me massive stomach pains and diarrhea if I had too much fat, but it's been a while so it might be worth a shot...
Questions though...
1) what kind of things do people eat with a high fat diet? I know that nuts don't really fill me up, but 'bad' fats like cheese or meat fat seems to work best for me (my doctor would be screaming at me right now). Any kind of meal plan?
2) My bad cholesterol is a bit too high, would that make it worse? My doctor wants me to eat fat free everything...
2) How can you accurately count calories when eating high fat? I mean, I can never figure out the calories in my piece of meat as it is (with all the differences with fat content and whatnot). Probably not a huge issue though as, if it works, I'll still be eating less than I have been.
Thanks in advance!
If you have dr recommendation for going fat free, then I would guess that saturated fats (so pretty much all animal fat) is not an option. Increase oil in foods, nuts and nut butters, avocados, fatty fish?
+1. Also for dairy, hard vs. soft cheeses (e.g. feta vs. brie), and lower fat yogurt and cottage cheese. Good to keep these in for calcium anyway, hard to get a lot of that from food period.
And you can trim the fat off meat, so you're getting less sat fat while keeping the protein. Or choose leaner meat to start with (chicken, pork).
For the fat content of meat, it's an estimate. Unless you can find a grocery store brand that standardizes their cuts to some degree. But even if you don't find a brand, and just go by cut, you can find the USDA entry in MFP, should be close. If not sure, check here.
If you cut off some fat, I don't know, count it as a leaner kind of meat or take the hit.
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/cuts-of-beef/art-20043833
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For the most part dietary cholesterol does not affect blood cholesterols IF you correctly manage your weight.0
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If carbs are kept high, you'll just store all that extra fat!
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I eat a moderately high fat diet. Not deliberately eating excess fat, but eating it wherever it occurs naturally. My fat sources are full fat milk, yogurt, cheese, butter, oils, mayo, eggs, fattier cuts of meat, oily fish, nuts and seeds.
I don't really know a lot about cholesterol, but it seems like those who do know, don't know so much either. I've seen friends eat low fat diets for years and years and still have high cholesterol. I have never had any issues with that myself, but for me it was a daily struggle to stick to low fat. Easing it up made a great difference; no problems getting in lots of vegetables any more, and my whole diet is a lot more balanced, in my opinion.
I have constructed my meal plan myself. Started with "five a day" and built it up from there. It looks like a modern version of the Nordic diet, just with foods from all over the world, and structured into meals, which was a big problem, never feeling satisfied made me a constant snacker. I think the higher fat percent makes me more satiated, because of the taste of the food is better, my system absorbs more nutrients, and my blood sugar is more stable. My cravings are almost gone now.
Counting calories is much easier when I eat the whole thing, don't have to subtract for removed skin, trimmed fat or drained oil.0 -
I lowered carbs and increased fats as a menopause experiment. When making the shift, I reviewed the Mediterranean eating pattern and went from there. I added more nuts, and did all full fat foods. I added more fatty fish like sardines. A can of sardines has 10grams of fat, mostly the "good" kind (10.3 grams of fat with only 1.4 grams of sat fat if it matters). I ate an avocado each day. That said, does sat fat cause high LDL levels? The evidence doesn't seem to support that.
Hope you find what helps with PMS. I know it's not fun and have been reading along on your other thread.
btw: as you can guess, the key to controlling my cravings back in the day was to not eat the sweets at all. I felt like I was battling with my own body until I just stopped eating the sugary treats altogether. After that I found myself craving things like roasted garlic and red peppers and olives with PMS. I ate those happily. I'm NOT saying that will work for you, but just putting it out there.0 -
keilbasa is a fat fav or mine0
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What is considered a high fat diet? (How many grams of fat?)0
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I'm vegan and tried a high fat diet a while back (it was super filling but gave me heart burn, so not for me!). I consumed a lot of avocado, nuts, nut butters and coconut oil.0
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Glad I found this! I have a very high fat diet, and I eat no red meat. My fat intake ends up being between 35-50 percent every day....I eat avocados, maybe one slice of cheese per day, and usually a tablespoon or two of almond butter...it doesn't really sound like much but when I'm eating to lose, half an avocado, two tablespoons of almond butter and a slice of cheese end up being a third of my calories! Personally, I feel much more satiated with a high fat high protein diet, but sometimes I do worry....why? I have no idea.0
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FWIW, most folks here wouldn't say that 35% is "high fat" some wouldn't think that 50% is high fat, but glad you found what works for you!Glad I found this! I have a very high fat diet, and I eat no red meat. My fat intake ends up being between 35-50 percent every day....I eat avocados, maybe one slice of cheese per day, and usually a tablespoon or two of almond butter...it doesn't really sound like much but when I'm eating to lose, half an avocado, two tablespoons of almond butter and a slice of cheese end up being a third of my calories! Personally, I feel much more satiated with a high fat high protein diet, but sometimes I do worry....why? I have no idea.
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Still trying to figure out how to beat PMS hunger and the only thing I haven't tried is a high fat diet. It used to give me massive stomach pains and diarrhea if I had too much fat, but it's been a while so it might be worth a shot...
Questions though...
1) what kind of things do people eat with a high fat diet? I know that nuts don't really fill me up, but 'bad' fats like cheese or meat fat seems to work best for me (my doctor would be screaming at me right now). Any kind kind of meal plan?
My diet isn't too unusual. My protein intake is moderate so I tend to add a bit of extra fats as sauces or dips to my meals. Full fat salad dressing instead of fat free, cheese dip for cucumbers, butter and cheese on broccoli are easy ways to add a bit of fat. Use more fats in your cooking, like fry eggs in bacon drippings or coconut oil. A bit of butter on a steak is very tasty. Avocados and olives are tasty snacks, and some extra mayo in tuna is yummy. If you crave pizza, eat the cheese, toppings and sauce and skip the crust. Pepperoni and cheese are my easiest portable snacks. My evening snack is usually coconut, macadamia nuts, and cacao nibs. I also love coffee with fats added to it in lieu of breakfast; coffee with a tsp of coconut oil, some coconut cream or whipping cream, a bit of protein powder, stevia drops, some cinnamon, nutmeg or vanilla, and a pinch of salt is my favourite way to start the day.
2) My bad cholesterol is a bit too high, would that make it worse? My doctor wants me to eat fat free everything...
Lowering carbs and raising fats usually improves cholesterol, although I believe the link between cholesterol and CAD is pretty weak.
A LCHF diet usually lowers triglycerides, which is the strongest predictor of CAD of all the cholesterol markers. Lp a slowly comes down. HDL will usually go up. LDL stays the same or goes up but it's composition usually changes to the healthy fluffy pattern A type rather than the smaller dense pattern B. Overall cholesterol may go up but it is cholesterol associated with good health.
Fat free can lower cholesterol, but it doesn't often improve cholesterol, and many find it difficult to eat that way... I consider it to be pretty outdated thinking for a doctor.3) How can you accurately count calories when eating high fat? I mean, I can never figure out the calories in my piece of meat as it is (with all the differences with fat content and whatnot). Probably not a huge issue though as, if it works, I'll still be eating less than I have been.
Thanks in advance!
For meat, I go by package information or make a good guess. My calories vary by a few hundred every day so I don't worry about being exact. I try to overestimate calories when trying to lose.
Eating LCHF did help my pms. Fewer migraines, less cramping, less bloating, less crankiness, and menstruation is of slightly shorter duration. I don't know if that is normal or not. I imagine I am eating lower carb and higher fat than you are planning to try though.
Good luck.
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I eat low carb, high fat and I stay much more satisfied on fewer calories. To up my fat I have heavy cream in my coffee, butter on my veggies, full fat greek yogurt, avocados, higher fat cuts of meat, cashew and almond butters, and full fat cheese. I have virtually no PMS cravings at this point. No cravings in general really.0
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Ok. Well, I am at that point a good bit of the time. What I eat: eggs, 4% cottage cheese, regular yogurt or reduced fat yogurt (not fat free unless under duress), 2% or whole milk, beef, dark meat chicken, avocados, nuts (not actually too often but I'm looking at my diary.)0 -
damm I had 125 grams of fat yesturday and typically eat 100 grams a day never thought it was a high level0
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Well it depends on your calorie goal too. My normal goal is 1800 and 60g of fat, I'd say close to 100g would be high fat for me.
But I'll definitely try more bacon and fatty meats next time, nuts just don't do much for me.0 -
Yes, it would really depend on your size. I aim for .4 g per pound as a minimum and rarely do not meet it. I have plenty of days in the 90+ range.0
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Still trying to figure out how to beat PMS hunger and the only thing I haven't tried is a high fat diet. It used to give me massive stomach pains and diarrhea if I had too much fat, but it's been a while so it might be worth a shot...
Questions though...
1) what kind of things do people eat with a high fat diet? I know that nuts don't really fill me up, but 'bad' fats like cheese or meat fat seems to work best for me (my doctor would be screaming at me right now). Any kind of meal plan?
2) My bad cholesterol is a bit too high, would that make it worse? My doctor wants me to eat fat free everything...
2) How can you accurately count calories when eating high fat? I mean, I can never figure out the calories in my piece of meat as it is (with all the differences with fat content and whatnot). Probably not a huge issue though as, if it works, I'll still be eating less than I have been.
Thanks in advance!
* Heavy Cream
* Chicken w/ Skin
* Steak
* Ground Beef
* Full Fat Cheese
* Olive Oil
* Avocado
* Nuts, Seeds, etc
* Sour Cream
* Butter
* Others I can't recall at the moment
First, it has been well documented the low fat phobia was based on bad science. Some may argue high fat is also the same. If you go to a low carb blog you will find the reasearch showing saturated fat is no harm while another will show its the debil. I can only speak that when I was on a LCHF diet (which I still return to from time to time), my blood profile improved. My triglycerides plummetted (like <50), my BP was 116/78 and my total cholesterol increased but it was mostly HDL increased so my overall ratio was in the ideal range. My weight increased (like 3 lbs) from the previous year as an FYI and I had been low carbing for about 3 months before the test so it wasn't a case of "well you lost weight that's why". In an case, if the saturated fat is a sticking point there is a "Mediterranean" version of LCHF that you could try which sticks to more of the monounsaturated fat sources but that kind of limits your options even more.
My hunger also plummeted as well. I would eat that way more often but the main reasons I've increased my carbs and decreased fat is because...
1. Anaerobic Energy. I could jog forever but lifting and sprinting of any kind was very draining. I know some will argue you adapt over time but I just do better with carbs for those types of activity.
2. Wife was not doing it so wanted to do something we could both do
3. I would like for this moderation thing to permantly stick at some point.
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Michael190lbs wrote: »damm I had 125 grams of fat yesturday and typically eat 100 grams a day never thought it was a high level
If you eat over 2300 cals it probably isn't high.
40% of 3000 is 133 grams.0 -
Some days I go high fat, other days I go high carb. It really all depends on my exercise regime. Finding fat isn't that difficult once you look at what you log. Lots of good recommendation so far. You definitely want to focus more on the goof fats that help to increase your HDL in order to control the LDL. My cholesterol issues disappeared once I hit around 21% BF (Add 10 for ladies). I have seen the same for some of my friends on here. Cholesterol could be hereditary though.
Your first mention of fat included lots of diary. Could you be somewhat lactose intolerant and thats why a "high fat diet" messes with your stomach?0 -
20yearsyounger wrote: »Some days I go high fat, other days I go high carb. It really all depends on my exercise regime. Finding fat isn't that difficult once you look at what you log. Lots of good recommendation so far. You definitely want to focus more on the goof fats that help to increase your HDL in order to control the LDL. My cholesterol issues disappeared once I hit around 21% BF (Add 10 for ladies). I have seen the same for some of my friends on here. Cholesterol could be hereditary though.
Your first mention of fat included lots of diary. Could you be somewhat lactose intolerant and thats why a "high fat diet" messes with your stomach?
I don't know, it was a long time ago honestly! I just didn't mention olive oil and nuts because I know that those do nothing to me during PMS anyway. So cheese, yogurt and meat might work better. Just a shot in the dark though, I'll have to try. I'll probably start with some bacon and non lean ground beef or something, lol.0
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