Eat more fat
mrd232
Posts: 331
I’m gonna throw this out here --- I hate to see fat vilified in diets, nutrition advice, etc. So from me to you, here’s my suggestions for embracing fat. The good kinds are healthy for your heart and are at the CORE of keeping you satiated. There are entirely too many false myths about fat, many of which the AHA even supports (WHAT!?)
I didn’t start breaking a weight plateau with exercise. I did something radical and went for all real foods, no grains, no processed sugars, no legumes. I’ve broken my plateau, and my health stats are the same or better (i.e. cholesterol, blood pressure, in case anyone was wondering). Basically, I’ve begun to eat REAL food including GOOD fat. Good fats are naturally occurring in foods in their real state, especially dairy.
If you want to eat some good fat, try these: olives, avocadoes, olive oil, coconut (unrefined) oil, coconut milk, 70% dark chocolate, eggs, animal fats (pref. grass fed meats --- eat the skin!), fish/krill, ghee, organic butter, whole (and/or raw) dairy, flax, whole yogurt, nuts, and seeds.
BAD fats include trans fats, chemically altered oils (i.e. overheated, reheated, rancid), unnatural oils such as Canola oil, oils with a high polyunsaturated/Omega 6 content (sunflower, veg. oil). Remember, some Omega 6 is okay, but don't overdo it. A healthy balance of 3/6 needs to be found.
If you’re looking for a gram / day recommendation, it varies. I eat anywhere from 80-110g, depending. Pair vegetables with fats – topping veggies in EVOO aids digestion and can be helpful in nutrient retention.
So pardon my rant, but fat is my friend. If you’re not convinced, I can certainly back myself up with many a study.
I didn’t start breaking a weight plateau with exercise. I did something radical and went for all real foods, no grains, no processed sugars, no legumes. I’ve broken my plateau, and my health stats are the same or better (i.e. cholesterol, blood pressure, in case anyone was wondering). Basically, I’ve begun to eat REAL food including GOOD fat. Good fats are naturally occurring in foods in their real state, especially dairy.
If you want to eat some good fat, try these: olives, avocadoes, olive oil, coconut (unrefined) oil, coconut milk, 70% dark chocolate, eggs, animal fats (pref. grass fed meats --- eat the skin!), fish/krill, ghee, organic butter, whole (and/or raw) dairy, flax, whole yogurt, nuts, and seeds.
BAD fats include trans fats, chemically altered oils (i.e. overheated, reheated, rancid), unnatural oils such as Canola oil, oils with a high polyunsaturated/Omega 6 content (sunflower, veg. oil). Remember, some Omega 6 is okay, but don't overdo it. A healthy balance of 3/6 needs to be found.
If you’re looking for a gram / day recommendation, it varies. I eat anywhere from 80-110g, depending. Pair vegetables with fats – topping veggies in EVOO aids digestion and can be helpful in nutrient retention.
So pardon my rant, but fat is my friend. If you’re not convinced, I can certainly back myself up with many a study.
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Replies
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Guess what I had for breakfast- BACON. Tasty full fat juicy bacon.
I
Fat 0 -
Guess what I had for breakfast- BACON. Tasty full fat juicy bacon.
I Fat
Yes!
That's the spirit!0 -
Speaking of bacon and other often cured meats...if it's available, try it uncured, nitrate-free and naturally smoked or peppered. Thick cut / cottage bacon is very good, very filling, and is often available at your local butcher or farmer's market. It's very good wrapped around ocean scallops or cooled and tossed on a chopped salad.0
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Wow! that was REALLY helpful! thanks!0
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Guess what I had for breakfast- BACON. Tasty full fat juicy bacon.
I Fat
I want bacon! I fat too! I bacon! 0 -
Good post, but can I ask why you completely cut out grains and legumes?? There are vital nutrients in those food groups - especially legumes. Just curious - I completely get cutting out the processed sugar! Good job! :flowerforyou:0
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I agree! Fat is good as long as it's natural, especially unsaturated fats. Trans fat is to always be avoided, of course. You still need to watch saturated fat, but if you're eating natural fats, that shouldn't be too hard. Plus, the mistake a lot of people make is that they stay away from fats, but then they get too much sugar...0
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Not necessarily true. Grains are a highly irritating food form for many whether they realize it or no...
What is found in legumes or grains that cannot be found in vegetables and fruits? Also, I'm wheat intolerant which somewhat defeats the point of most grain offerings entirely.0 -
Beans have a lot of protein! If you want a healthy source of fat try laura's lean beef patties! 0 -
Good post, but can I ask why you completely cut out grains and legumes?? There are vital nutrients in those food groups - especially legumes. Just curious - I completely get cutting out the processed sugar! Good job! :flowerforyou:
Totally true! :happy:0 -
So does meat, haha...My protein intake is easily met through a relatively moderate serving of meat, nuts, and fish daily.0
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Not necessarily true. Grains are a highly irritating food form for many whether they realize it or no...
What is found in legumes or grains that cannot be found in vegetables and fruits? Also, I'm wheat intolerant which somewhat defeats the point of most grain offerings entirely.
Well, obviously if your are wheat intolerant you should cut out wheat. There are a lot of other grains available though. I could be wrong, but the B vitamins are readily available in grains (not sure about legumes) and not in veges or fruits. I'm not saying you need to eat a lot, just curious why you would completely cut out a cheap, readily available source of protein and fiber. If you don't like 'em, you don't like 'em. No big! And you seem to indicate that they aren't real food -and they most certainly are real, natural, healthy, clean food.0 -
Outside of increased carbohydrate - what exactly is in grains that is "missing" from vegetables?
If I'm looking to "carb" up on a higher carb day, I turn to starchy tubers - parsnips, carrots, sweet potatoes, yams.
Grains cause bloating and an inflammatory response for me.0 -
So does meat, haha...My protein intake is easily met through a relatively moderate serving of meat, nuts, and fish daily.
Its always good to have variety though!
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Not necessarily true. Grains are a highly irritating food form for many whether they realize it or no...
What is found in legumes or grains that cannot be found in vegetables and fruits? Also, I'm wheat intolerant which somewhat defeats the point of most grain offerings entirely.
Well, obviously if your are wheat intolerant you should cut out wheat. There are a lot of other grains available though. I could be wrong, but the B vitamins are readily available in grains (not sure about legumes) and not in veges or fruits. I'm not saying you need to eat a lot, just curious why you would completely cut out a cheap, readily available source of protein and fiber. If you don't like 'em, you don't like 'em. No big! And you seem to indicate that they aren't real food -and they most certainly are real, natural, healthy, clean food.
B vitamins are more readily digestible in animal format. Lower volume of food / higher volume of nutrients / fewer digestive problems / more easily assimilated into our body.
It's impossible to obtain all necessary B vitamins from grain and vegetables alone.0 -
Not necessarily true. Grains are a highly irritating food form for many whether they realize it or no...
What is found in legumes or grains that cannot be found in vegetables and fruits? Also, I'm wheat intolerant which somewhat defeats the point of most grain offerings entirely.
Well, obviously if your are wheat intolerant you should cut out wheat. There are a lot of other grains available though. I could be wrong, but the B vitamins are readily available in grains (not sure about legumes) and not in veges or fruits. I'm not saying you need to eat a lot, just curious why you would completely cut out a cheap, readily available source of protein and fiber. If you don't like 'em, you don't like 'em. No big! And you seem to indicate that they aren't real food -and they most certainly are real, natural, healthy, clean food.
B vitamins are more readily digestible in animal format. Lower volume of food / higher volume of nutrients / fewer digestive problems / more easily assimilated into our body.
It's impossible to obtain all necessary B vitamins from grain and vegetables alone.
No one said you had to obtain them through grains alone. Touchy today???0 -
Not necessarily true. Grains are a highly irritating food form for many whether they realize it or no...
What is found in legumes or grains that cannot be found in vegetables and fruits? Also, I'm wheat intolerant which somewhat defeats the point of most grain offerings entirely.
Well, obviously if your are wheat intolerant you should cut out wheat. There are a lot of other grains available though. I could be wrong, but the B vitamins are readily available in grains (not sure about legumes) and not in veges or fruits. I'm not saying you need to eat a lot, just curious why you would completely cut out a cheap, readily available source of protein and fiber. If you don't like 'em, you don't like 'em. No big! And you seem to indicate that they aren't real food -and they most certainly are real, natural, healthy, clean food.
B vitamins are more readily digestible in animal format. Lower volume of food / higher volume of nutrients / fewer digestive problems / more easily assimilated into our body.
It's impossible to obtain all necessary B vitamins from grain and vegetables alone.
This convo is BORING! !!!!!:sad:0 -
Not touchy, I like a good discussion. When I'm asked why I don't eat something, I explain my reasoning. I will stand up to a good challenge!
I'm putting a fairly controversial idea out there that goes 'against the grain' so to speak, so hey, excuse me while I defend my reasoning.
As those who post articles with "eat whole grains to feel full" as advice, I think I'll hop on the OTHER bandwagon and suggest a different means of eating.0 -
LOL mrd232. "s okay - I understand. I was really just curious. There are a lot of reasons to cut out grains and probably some for legumes. I don't eat many grains because of blood sugar issues, but legumes don't hit me so hard and some are really tasty. However, when I have them at lunch, my dh doesn't really like the evening effect. :indifferent:
I can see explaining your reasoning, you just seemed to come out kind of defensive and not really explaining, but more demanding to know why any other method would be better. Glad you broke your plateau! :drinker:0 -
No prob.
I just don't see enough love for fat round these parts, usually.0 -
No prob.
I just don't see enough love for fat round these parts, usually.
Love the fat!! Especially the avocados and the dark chocolate!! Mmmmmm. Oh, and bacon 0 -
Well, first I'll say I agree with the idea of eating fats, I'm not one to shy away from a good piece of steak.
I don't see any reason to stay away from grains or legumes though. Other than the obvious intolerance or allergy reasonings.Plenty of reasons to stay away from PROCESSED grains, but not whole or cracked grains. There is ONE reason I can think of that's not directly tied to an actual medical condition, and that's the mental "carb addiction".
for instance whole wheat has the following minerals:
Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium, Zinc,
and Vitamin B-6, Vitamin E, alpha-tocopherol, Folate, Vitamin K , Niacin (m, Riboflavin ,Thiamin , and Beta Carotene. not to mention it's high in fiber.
which is a very hard combination to find in a single other food.
NOW, that isn't to say that I couldn't find foods that have all of these in them and more, I could, and I could probably make a pretty tasty meal out of it too, just saying it's a valid healthy choice. So while it's perfectly fine to have a diet that includes no grains, it's also just as fine to have one that includes grains. Remember, folks, our body's developed as omnivores, which means we ate meat, yes, but we were also designed to eat plants, tubers, and leaves as well.0 -
I should add that I eat via Paleo standards.
Just to clear up the grain disliking. I do agree that we should do what works for us. I'm still not convinced by any standard though (and this is my own opinion) that grains are vital for human health.0 -
I should add that I eat via Paleo standards.
Just to clear up the grain disliking. I do agree that we should do what works for us. I'm still not convinced by any standard though (and this is my own opinion) that grains are vital for human health.
vital? Nope, they aren't. But they are important in that they are relatively easy to grow, don't require a lot of water, are nutrient dense, easily stored and transported, and can be made into many things. This is why it's such an important crop for the world, not so much that it's a super food, health wise or anything. So on a macro scale, without grain, the world wouldn't be able to support half of the people we have now (whether that's good or bad is another topic).0 -
Yes, unfortunately that turns into another philosophical topic for another time. Unfortunately in the US the amount of resource, land, and regulation used to grow corn and soybeans could indeed be put to much better use. All the foods with HFCS? Completely unnecessary, sickening almost. Ethanol, about the same sentiments.
Yes, agreed - Grain is typically the easiest solution for a 3rd world country but then contributes to malnourishment and deficiencies. Ahhh...another topic for another time, though.0 -
I’m gonna throw this out here --- I hate to see fat vilified in diets, nutrition advice, etc. So from me to you, here’s my suggestions for embracing fat. The good kinds are healthy for your heart and are at the CORE of keeping you satiated. There are entirely too many false myths about fat, many of which the AHA even supports (WHAT!?)
I didn’t start breaking a weight plateau with exercise. I did something radical and went for all real foods, no grains, no processed sugars, no legumes. I’ve broken my plateau, and my health stats are the same or better (i.e. cholesterol, blood pressure, in case anyone was wondering). Basically, I’ve begun to eat REAL food including GOOD fat. Good fats are naturally occurring in foods in their real state, especially dairy.
If you want to eat some good fat, try these: olives, avocadoes, olive oil, coconut (unrefined) oil, coconut milk, 70% dark chocolate, eggs, animal fats (pref. grass fed meats --- eat the skin!), fish/krill, ghee, organic butter, whole (and/or raw) dairy, flax, whole yogurt, nuts, and seeds.
BAD fats include trans fats, chemically altered oils (i.e. overheated, reheated, rancid), unnatural oils such as Canola oil, oils with a high polyunsaturated/Omega 6 content (sunflower, veg. oil). Remember, some Omega 6 is okay, but don't overdo it. A healthy balance of 3/6 needs to be found.
If you’re looking for a gram / day recommendation, it varies. I eat anywhere from 80-110g, depending. Pair vegetables with fats – topping veggies in EVOO aids digestion and can be helpful in nutrient retention.
So pardon my rant, but fat is my friend. If you’re not convinced, I can certainly back myself up with many a study.
I have been telling people here the same thing..................
We eat the same way, but because I call my plan Atkins, I am bashed into the ground................
I eat coconut oil off the spoon, put it in my coffee, fry eggs in it.................0 -
I’m gonna throw this out here --- I hate to see fat vilified in diets, nutrition advice, etc. So from me to you, here’s my suggestions for embracing fat. The good kinds are healthy for your heart and are at the CORE of keeping you satiated. There are entirely too many false myths about fat, many of which the AHA even supports (WHAT!?)
I didn’t start breaking a weight plateau with exercise. I did something radical and went for all real foods, no grains, no processed sugars, no legumes. I’ve broken my plateau, and my health stats are the same or better (i.e. cholesterol, blood pressure, in case anyone was wondering). Basically, I’ve begun to eat REAL food including GOOD fat. Good fats are naturally occurring in foods in their real state, especially dairy.
If you want to eat some good fat, try these: olives, avocadoes, olive oil, coconut (unrefined) oil, coconut milk, 70% dark chocolate, eggs, animal fats (pref. grass fed meats --- eat the skin!), fish/krill, ghee, organic butter, whole (and/or raw) dairy, flax, whole yogurt, nuts, and seeds.
BAD fats include trans fats, chemically altered oils (i.e. overheated, reheated, rancid), unnatural oils such as Canola oil, oils with a high polyunsaturated/Omega 6 content (sunflower, veg. oil). Remember, some Omega 6 is okay, but don't overdo it. A healthy balance of 3/6 needs to be found.
If you’re looking for a gram / day recommendation, it varies. I eat anywhere from 80-110g, depending. Pair vegetables with fats – topping veggies in EVOO aids digestion and can be helpful in nutrient retention.
So pardon my rant, but fat is my friend. If you’re not convinced, I can certainly back myself up with many a study.
I have been telling people here the same thing..................
We eat the same way, but because I call my plan Atkins, I am bashed into the ground................
I eat coconut oil off the spoon, put it in my coffee, fry eggs in it.................
I've seen you post a lot about coconut oil...it's got me curious so I may look for it the next time I go grocery shopping. What does it do for your coffee?0 -
\I have been telling people here the same thing..................
We eat the same way, but because I call my plan Atkins, I am bashed into the ground................
I eat coconut oil off the spoon, put it in my coffee, fry eggs in it.................
I've seen you post a lot about coconut oil...it's got me curious so I may look for it the next time I go grocery shopping. What does it do for your coffee?
Well, it gives it an oil slick, LOL..................But really, it adds a mild flavor to my black coffee and the fat keeps me full and satisfied until I feel like eating. Some mornings I don't feel like breakfast, so coconut oil gives me some calories and fat to keep me feeling good...........
I can tell you that coconut oil has antibiotic and anti-fungal properties to it. It is helping with yeast die off and getting rid of my sugar cravings entirely....................
I made it through this TOM without anything sweet, not even fruit.0 -
Outside of increased carbohydrate - what exactly is in grains that is "missing" from vegetables?
If I'm looking to "carb" up on a higher carb day, I turn to starchy tubers - parsnips, carrots, sweet potatoes, yams.
Grains cause bloating and an inflammatory response for me.
I am seriously wondering if I have a wheat allergy. I formed allergies in my early 40s, much to my surprise. I now take a zyrtec each morning which helps with the airborne stuff, but if I am still feeding my body stuff it is allergic to, am I defeating the purpose?
Ok I have to make a plan...........cuz cutting out bread and pasta completely will just about kill this Irishman......but I will try.
Carbs in tubers......sounds good and I love them all!0 -
Myself, I've had a reduction in the severity of symptoms after knocking out grains (wheat and others), but not an elimination of hayfever. I think it has a bit to do with reducing your body's inflammatory responses, hayfever being one.
I will tell you one highly positive thing about cutting out the grains is a serious reduction in migraine headaches. Part of my inspiration for cutting out grains in the first place was my aunt who turned to a gluten-free diet to reduce migraines. So, of course, I first tested the GF diet. Noticeable improvement. Went back to grains for a month. Severity increased. Went off grains AND legumes completely. Even lower severity.
You may want to first try a wheat free OR completely GF diet. It won't eliminate the grains entirely but it will work well if you have a sensitivity to wheat/gluten-containing products.
Some have success in eating amaranth, quinoa, and wild rice varieties. Quinoa is one that I allow sometimes in moderation. It's closer to a seed than a grain and does contain a high amount of protein.
I thicken sauces using coconut flour or arrowroot powder if needed, but not often (Low GF sensitivity).
Another option is to try crackers and "breads" made with pulverized / ground walnuts and/or almonds. They make an excellent base. There are a lot of great ideas and recipes on a number of raw food recipe sites.0
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