High fat diets - anyone else do them?
Discussion
I generally follow a moderate carb, paleo(ish) lifestyle which won't make me gain (much). However, I know from experience that I only reliably lose weight if I get fat up to the 60% calorie intake range and carbs below 15% (ideally below 20g per day). If I incorporate intermittent fasting then I get a bit more leeway, but not much.
Aside from the fact that I get told I will drop dead from doing this, it's a pretty anti-social way to eat, especially if on a budget. I would eat Steak/salmon salad every day but finances allow for nothing like that. I can't do casein so can't bulk fat intake with cream etc. I find I wind up living off eggs, bacon, tinned mackerel and lettuce when dieting, for convenience. However, it's boring and I know from experience that I come across as some kind of food weirdo.
I don't drink alcohol, don't smoke. I can't get to the gym and couldn't afford it right now anyway. Whilst I can get out for an occasional swim, my main forms of exercise are walking and housework. My new office is in a tower block so I am now taking the stairs to the top every lunchtime.
What I would be interested in is whether anyone else does high fat/ketogenic and what you do, especially what non-dairy options you use.
Aside from the fact that I get told I will drop dead from doing this, it's a pretty anti-social way to eat, especially if on a budget. I would eat Steak/salmon salad every day but finances allow for nothing like that. I can't do casein so can't bulk fat intake with cream etc. I find I wind up living off eggs, bacon, tinned mackerel and lettuce when dieting, for convenience. However, it's boring and I know from experience that I come across as some kind of food weirdo.
I don't drink alcohol, don't smoke. I can't get to the gym and couldn't afford it right now anyway. Whilst I can get out for an occasional swim, my main forms of exercise are walking and housework. My new office is in a tower block so I am now taking the stairs to the top every lunchtime.
What I would be interested in is whether anyone else does high fat/ketogenic and what you do, especially what non-dairy options you use.
I saw a friend over Christmas who lives abroad when he returned to England visit his folks. He turned up at my house on his bike (so clad in lycra) looking very wiry. He has been on a high fat diet for the past year and is evangelical about it and the effects it has had on his health.
He's very fit, cycling is a major part of his life and cycles/races 1000's of kms in a year. He told me that the high fat carb free diet meant he could cycle all day without feeling hungry or stopping to refuel. Something he couldn't do when he filled up with carbs.
He uses a lot of butter and olive oil in his food preparation, has bacon and eggs for breakfast and then snacks on high fat foods such as olives, salami, cheese and nuts. He no longer feels hungry. He puts olive oil and butter on his vegetables to increase his fat intake.
It works for him as a diet and his blood tests show low levels of cholesterol, I can understand the reasoning behind the low/zero carb diet and how it effects blood sugar.
He's very fit, cycling is a major part of his life and cycles/races 1000's of kms in a year. He told me that the high fat carb free diet meant he could cycle all day without feeling hungry or stopping to refuel. Something he couldn't do when he filled up with carbs.
He uses a lot of butter and olive oil in his food preparation, has bacon and eggs for breakfast and then snacks on high fat foods such as olives, salami, cheese and nuts. He no longer feels hungry. He puts olive oil and butter on his vegetables to increase his fat intake.
It works for him as a diet and his blood tests show low levels of cholesterol, I can understand the reasoning behind the low/zero carb diet and how it effects blood sugar.
Edited by PH5121 on Thursday 5th January 18:21
It won't win any culinary awards but what a lot of actors etc used to use, ( if there not cheating nowadays using hgh but that's another thread), is a version of Atkins called a 'fat fast'. 1000 calories a day from 90% + fat. Say 3-5 days duration. Apparently the fat intake stops you starving and the body uses the stored body fat as energy. I tried it very effective but very boring on the tastebuds. I used two pots of single cream a day, yea it was purgatory but hey if it works it's worth it. Some people can lose half a stone in five days.
Shinobi said:
Very interesting concept, I've read a bit on the net following this thread. Any good links to share?
There's loads and loads of content check out living la Vida low carb show it's a podcast and interviews top Drs regarding high fat low carb living. Google Dr Eric Weistman I think his name is Jefferson Steelflex said:
I would advocate moderate fat, moderate protein and low-ish carb, something like 40/40/20, the the key is your calorie count really.
From my experience of cutting carbs, the lack of s
tting is a literal pain in the arse.
If you go high fat, that isn't a problem at all. Believe me!From my experience of cutting carbs, the lack of s
tting is a literal pain in the arse.That kind of ratio would have me gaining steadily, unfortunately.
Stu-nph26 said:
Shinobi said:
Very interesting concept, I've read a bit on the net following this thread. Any good links to share?
There's loads and loads of content check out living la Vida low carb show it's a podcast and interviews top Drs regarding high fat low carb living. Google Dr Eric Weistman I think his name is Shinobi said:
Stu-nph26 said:
Shinobi said:
Very interesting concept, I've read a bit on the net following this thread. Any good links to share?
There's loads and loads of content check out living la Vida low carb show it's a podcast and interviews top Drs regarding high fat low carb living. Google Dr Eric Weistman I think his name is - 6ft and was close to 20st after several years of constant drinking and eating all the wrong things.
I managed to shed 2 stone last year doing this and wasn't religious about it.. mainly cut out pasta, rice and bread. Biggest benefit I found was feeling SO much better, not feeling hungry, and not getting that shakey feeling when I hadn't eaten for a while. Plus I lost 2 stone.
It's not so much a diet for me as a lifestyle change.
It's not so much a diet for me as a lifestyle change.
Talking about ratios I started looking at this because I've been in a very long stall (I am noticeably slimmer but the scales have hardly moved at all since the start of Jan)
If I am aiming for a 70%+ fat diet, it appears I have been at least 40g over on protein every day and at least 80g under on fat! I can't see a solution other than sticking extra coconut oil or butter into absolutely everything. Most other fatty options either come with lots of protein (ie meat) or hidden carbs (processed sausage/coconut yoghurt). I have a dairy (casein) allergy so whilst I do take a bit of butter I am wary of going overboard.
If I am aiming for a 70%+ fat diet, it appears I have been at least 40g over on protein every day and at least 80g under on fat! I can't see a solution other than sticking extra coconut oil or butter into absolutely everything. Most other fatty options either come with lots of protein (ie meat) or hidden carbs (processed sausage/coconut yoghurt). I have a dairy (casein) allergy so whilst I do take a bit of butter I am wary of going overboard.
Nuts are your saviour as they are full of lovely fat. I buy a mixed bag of raw nuts from Lidle (almonds, walnuts, hazelnuts, cashews) add in pecans and pumpkin seeds plus a little dried fruit and keep it in a big tub, and just grab a handful to eat with proper thick Greek yoghurt.
Very filling and nutritious. Reduce the dried fruit to keep sugar low and make sure there is no added sugar in the yoghurt. My favourite one is Fage because it is extremely thick and has a good amount of protein compared to most yoghurts. A 500g tub with nuts will do three dieting sized dinners or lunches.
Very filling and nutritious. Reduce the dried fruit to keep sugar low and make sure there is no added sugar in the yoghurt. My favourite one is Fage because it is extremely thick and has a good amount of protein compared to most yoghurts. A 500g tub with nuts will do three dieting sized dinners or lunches.
I find nuts quite difficult to be honest as they're still very carby. I am dairy free but have found CoYo coconut yoghurts which aren't as full of starchy thickeners as other dairy free desserts, and have no added sugar. However a small tub (125g) will set me back £2 and still contains about 5g carbs thanks to the addition of starch
Sorry I missed your note (twice!) about the casein/dairy allergy. Surely a diet that strict containing no dairy and very limited carbs is not going to be sustainable for any length of time? You must be missing out on a lot of nutrients.
Maybe try avocado? Only 8.5% carbs. Pecans are only 14% and are one of my favourite foods. My healthy (& non-dairy) treat food whilst dieting; 85% dark chocolate is 17% carb.
Have a look here:
https://www.dietdoctor.com/low-carb/nuts
Maybe try avocado? Only 8.5% carbs. Pecans are only 14% and are one of my favourite foods. My healthy (& non-dairy) treat food whilst dieting; 85% dark chocolate is 17% carb.
Have a look here:
https://www.dietdoctor.com/low-carb/nuts
I am exactly the same, to loose weight my carbs must be under 40g per day.
I bulk buy chicken, I eat a lot of cod in the evenings usually with chorizo.
To make nice sauces wizz up spinach and ground almonds add chillies and spices to taste!
Ground turkey is great to make meatballs from its 7% fat
I bulk buy chicken, I eat a lot of cod in the evenings usually with chorizo.
To make nice sauces wizz up spinach and ground almonds add chillies and spices to taste!
Ground turkey is great to make meatballs from its 7% fat
AlexC1981 said:
Sorry I missed your note (twice!) about the casein/dairy allergy. Surely a diet that strict containing no dairy and very limited carbs is not going to be sustainable for any length of time? You must be missing out on a lot of nutrients.
Maybe try avocado? Only 8.5% carbs. Pecans are only 14% and are one of my favourite foods. My healthy (& non-dairy) treat food whilst dieting; 85% dark chocolate is 17% carb.
Have a look here:
https://www.dietdoctor.com/low-carb/nuts
I am not sure what nutrients I am missing by avoiding dairy products and trying to reduce extra/hidden carbs from nuts, chocolate, diary subsitutes etc.Maybe try avocado? Only 8.5% carbs. Pecans are only 14% and are one of my favourite foods. My healthy (& non-dairy) treat food whilst dieting; 85% dark chocolate is 17% carb.
Have a look here:
https://www.dietdoctor.com/low-carb/nuts
Assuming no hidden carbs in processed meats, nuts etc, 20g of carb per day equates to something like this, for example
50g fresh spinach (2.8g)
1 medium tomato (4.9g)
50g cucumber (1.8g)
50g olives (3g)
100g cauliflower (5g)
5 asparagus spears (2.5g)
I have no problems getting enough veg, the issue is that many things like nuts or avocado, even salmon, are described as high fat, when in reality they really aren't, not for the purposes of an 70-80% fat diet. So whilst I can eat them for their protein or carbs (and vitamins/minerals), they are not going to help me get my fat ratio up very much.
So far the only things I've found other than very fatty cuts of meat (but I've still got to watch protein intake), and just eating/drinking butter and coconut oil, are coconut yoghurt and processed pork sausage, both of which have added starches so have the unfortunate trade off that I have to reduce vegetable intake to compensate. Eggs are great, but actually contain a little carbohydrate, which needs to be offset the same.
It might be that given I can't take cream, cheese etc, that I just have to get the extra fat via butter, olive oil and coconut oil, but I have been wondering if there was anything else. I have been considering pemmican (basically beef tallow cake) but it seems like a complete and utter faff to be honest, especially without a proper dehydrator.
joshcowin said:
I am exactly the same, to loose weight my carbs must be under 40g per day.
I bulk buy chicken, I eat a lot of cod in the evenings usually with chorizo.
To make nice sauces wizz up spinach and ground almonds add chillies and spices to taste!
Ground turkey is great to make meatballs from its 7% fat
I love chorizo, but unfortunately a lot of preserved meat has milk protein in it. Argh!I bulk buy chicken, I eat a lot of cod in the evenings usually with chorizo.
To make nice sauces wizz up spinach and ground almonds add chillies and spices to taste!
Ground turkey is great to make meatballs from its 7% fat
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