fat intake
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for some reason i cant explain or understand, i really seem to struggle to control my fat intake at meals. even when pre-planned, i end up overeating on fats, and i never feel too good afterwards because it really slows down my digestion. Has anyone experienced this? or know why this happens? any advice?
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@Tarzan17 said in fat intake:
for some reason i cant explain or understand, i really seem to struggle to control my fat intake at meals. even when pre-planned, i end up overeating on fats, and i never feel too good afterwards because it really slows down my digestion. Has anyone experienced this? or know why this happens? any advice?
are you talking about mostly eating out or at home? And are you having saturated fats or pufa?
It’s easier to control if you’re eating at home.
I would start off just restricting pufa (if you aren’t already) or keeping its intake close to zero as much as possible. Then after a while (maybe a week or more) I would cut down on the saturated fat if it’s still in excess or still a problem.
It’s important to keep the pufa away no matter what. -
@16characterstwas im talking about eating at home. i have extremely little/no pufa… its just that my meals end up including a little but of multiple fat sources and it really adds up…
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@Tarzan17 said in fat intake:
Has anyone experienced this? or know why this happens? any advice?
We need fat for the brain and the thermoregulation, as well for optimizing the assimilation of vit A D E K. Cravings for fatty foods, when adding them, might be a signal that our body needs these vitamins. Brain signal.
Of course, fats contribute significantly to the taste (impact on texture, making them highly palatable and pleasurable to consume). But not only for these reasons because there is an underlying gut-brain connection (microbiota and hormones).
And I haven't event talked about the reward (dopamine).So, my advice: be practical:
Begin a meal with veggies (fiber for saturation) (quicker time to assimilate).
Pause 5'
Heat the meat (with coconut oil).
NB: Target 20 % fat (butter, coconut oil, olive, macadamia). Never under. Right 20-30 %.
Finish your meal with a bowl soup (leek, chervil or bone broth). Max 200-240 ml (digestion / bile)
Nb: Put the fat on the table (nuts, shredded coco). What makes a portion (+/ 30 g / 1 oz.)
Wait 10' before adding any supplement.
A meal has to last 20' minimum. to get a more or less saturated sensation. Experts say we should not eat more than 80 % of our level saturation. Fine but ...
When I can't stop (once a week), I eat oat from Jordan, natural, simply crunchy). -
@Tarzan17 Do you choose low fat options for dairy and your cuts of meat? If you cook in fat or coconut oil but keep everything else lean/low fat it’s quite easy.
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@Tarzan17 oh ok. @GlucoseGal makes a good point. Could you give us an example of a meal you might make? We might be able to tweak the ingredients or recipe
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@Tarzan17 I found this in case it helps
Post in thread 'Ray Peat Email Advice Depository'
https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-875312RP: When fats cause digestive problems it’s almost always the result of hypothyroidism.
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@16characterstwas @Tarzan17 and this
Post in thread 'Ray Peat Email Advice Depository'
https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-620255RP: The digestive functions all work best at 98 or 99 degrees F; lower temperature slows or stops the digestive functions. Lukewarm is the best temperature for food. Food that we don’t digest becomes available to support the growth of bacteria, which can cause gas and toxic effects.
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@16characterstwas @Tarzan17 &this
Post in thread 'Ray Peat Email Advice Depository'
https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-882797Milk and sugar, custard with a minimum of egg (only
natural vanilla for flavor), eggs, meat, and sweet ripe orange juice, are
the easy things to digest. Even small amounts of plant material can cause
inflammation for some people".
