frankie Posted April 2, 2014 Share Posted April 2, 2014 I've been on AIP since the end of Feb. I just added back in nightshades because I've never had a problem with them, but wanted to cut them out to make sure. I've had a food sensitivity test done, so I know I can't eat anything much outside AIP for a long time, and I'm rotating all my foods to make sure I don't develop more sensitivities. I've done Whole30 twice before. I'm eating enough meat and veggies, and about 1, sometimes 2, servings of fruit a day. My biggest problem is getting enough fat in. I'm drinking a coconut milk smoothie each day now to get more in, as well as more calories, but since taking dairy out I just can't seem to get enough fat in. Before if I had a fat craving I would just get some yogurt or use some extra butter- or just eat butter haha! - but now I can't. How does everyone get in their fat? This is seriously messing with my hormones and cycle now too. I just want to have a giant thing of milk or nuts! I cook meats in bacon fat or lard, try to put about a tablespoon of coconut oil on most my veggies, guac and olive oil on my salads, avocados in my green smoothies. I can't eat fish right now, so no fats from that. Should I try just tossing an avocado in each of my smoothies? It works with spinach, but I don't know how well that would mix with blackberries or pumpkin! This is what I'm eating today: Breakfast: Bacon (3-4 slices) 1.5 cups Butternut squash with coconut oil Lunch: Hamburger 2ish cups yellow squash with 1 tbsp coconut oil Supper: Pork roast 2ish cups Zucchini with 1 tbsp coconut oil Smoothie is usually with lunch, but I was too hungry today and had it after I got to work around 7-8. Today's was 2/3 c. coconut milk and 1/2 c. blackberries. I have to eat breakfast around 5:30, lunch at 11, and supper 5ish. Even if I add more CO to my veggies, I'm afraid I won't get it because, well, I'm not going to slurp it up from my plate, which is where most of it seems to go. Any advice guys? Link to comment Share on other sites More sharing options...
Bet Posted April 2, 2014 Share Posted April 2, 2014 You can have avocados or nuts to add fats. Also, smoothies are not W30 compliant. Link to comment Share on other sites More sharing options...
Renee Lee Posted April 2, 2014 Share Posted April 2, 2014 It sounds like you're getting a sufficient amt of fat. Why do you think that your amount is lacking? I'd only be concerned if your carb intake were really low, but it's not. Are you hungry? Not staying full? Those would be the indicators for not enough overall calories (easily made up with fat cals), but it sounds like you're okay. Maybe your hormone issues are stemming from something else? Have you checked in with a doc on this? Link to comment Share on other sites More sharing options...
Tina R Posted April 2, 2014 Share Posted April 2, 2014 I've been on AIP since the end of Feb. I just added back in nightshades because I've never had a problem with them, but wanted to cut them out to make sure. I've had a food sensitivity test done, so I know I can't eat anything much outside AIP for a long time, and I'm rotating all my foods to make sure I don't develop more sensitivities. I've done Whole30 twice before. I'm eating enough meat and veggies, and about 1, sometimes 2, servings of fruit a day. My biggest problem is getting enough fat in. I'm drinking a coconut milk smoothie each day now to get more in, as well as more calories, but since taking dairy out I just can't seem to get enough fat in. Before if I had a fat craving I would just get some yogurt or use some extra butter- or just eat butter haha! - but now I can't. How does everyone get in their fat? This is seriously messing with my hormones and cycle now too. I just want to have a giant thing of milk or nuts! I cook meats in bacon fat or lard, try to put about a tablespoon of coconut oil on most my veggies, guac and olive oil on my salads, avocados in my green smoothies. I can't eat fish right now, so no fats from that. Should I try just tossing an avocado in each of my smoothies? It works with spinach, but I don't know how well that would mix with blackberries or pumpkin! This is what I'm eating today: Breakfast: Bacon (3-4 slices) 1.5 cups Butternut squash with coconut oil Lunch: Hamburger 2ish cups yellow squash with 1 tbsp coconut oil Supper: Pork roast 2ish cups Zucchini with 1 tbsp coconut oil Smoothie is usually with lunch, but I was too hungry today and had it after I got to work around 7-8. Today's was 2/3 c. coconut milk and 1/2 c. blackberries. I have to eat breakfast around 5:30, lunch at 11, and supper 5ish. Even if I add more CO to my veggies, I'm afraid I won't get it because, well, I'm not going to slurp it up from my plate, which is where most of it seems to go. Any advice guys? I don't think you are eating enough. Bacon should be used as a condiment and not your main source of protein. I like to have a stir fry in the morning with ground meat and veggies. I understand you are doing a rotation so you don't develop sensitivities to other foods, can you add some variety to your veggies? Like leafy greens, carrots, sweet potato? I believe they are all AIP compliant. How about compliant hotdogs for a variety. Have you tried adding coconut milk to soup for more fat? Can you have duck fat or tallow? It seems like you are eating enough fat so not sure why you are craving fat. I would avoid the smoothies. I think they may be making you crave more food because of the sugar rush you get from them. I could be wrong. Link to comment Share on other sites More sharing options...
frankie Posted April 2, 2014 Author Share Posted April 2, 2014 Renee, I am hungry, often. About an hour after each meal I start to get hungry again, - almost stomach growling hungry - but I can't get myself to eat any more during meals. Every once in awhile I'll count up my calories just to make sure I'm getting enough (I have a habit of thinking I'm eating enough but in reality I'm not), and I'm getting maybe 1700, on a good day like today? I've always been told I need more than that, closer to 2000, or even more. I'm 5'8", large framed & broad shouldered, getting muscle back finally but I'm still about 230 (I'd like to be maybe 175). I do have hormone problems - rock bottom progesterone that I treat with herbs and a cream, and hypothyroidism. So maybe I need more fat than most to help with my deficiencies? I was feeling ok hormone-wise before I changed my diet, and my cycle was getting regular. Tina R, I don't feel like my smoothies are very sugary, definitely not when it's greens or a pumpkin one. And I get hungry before I have it, not after, like this morning after bacon and squash, by the time I got to work I was hungry. I added in the smoothies because I was getting too hungry. Unfortunately, I can only eat the same food once every four days, and from the same food family every two days (today is squash day if you notice). Mixing the foods isn't really an option either because then I'd run out of foods before my four days is up! Which is why I was so excited to add nightshades back in because that gives me a few more options! I can't eat carrots though, and I think spinach is the only leafy green I can really have. I can eat broccoli, brussel sprouts, squashes, spinach, bok choy, yams, sweet potatoes, and I just added nightshades in this weekend, so potatoes, tomatoes, and peppers are back. Should I try to eat another mini-meal after my main meals? I don't know if I can physically eat more at my main meals, but maybe if I wait awhile and can try? Or should I just try to get something like coconut butter or toss coconut oil or avocado into my smoothies? Link to comment Share on other sites More sharing options...
JJB Posted April 2, 2014 Share Posted April 2, 2014 Your meals, especially breakfast, are very small. It seems to me you are getting enough fat, but not enough food in general. Maybe you are mistaking hunger for fat cravings? Edit: You were posting as I wrote this. If you feel really full with those small meals, I guess I don't know what advice to offer other than eating more often for awhile? Link to comment Share on other sites More sharing options...
frankie Posted April 2, 2014 Author Share Posted April 2, 2014 Your meals, especially breakfast, are very small. It seems to me you are getting enough fat, but not enough food in general. Maybe you are mistaking hunger for fat cravings? Maybe. I find fat more satisfying than protein or carbs, so maybe I'm just getting drawn more to fats because of that? And when my hormones go wonky it's often because I'm not eating enough fat, but maybe it could be because I'm just not eating enough in general? Link to comment Share on other sites More sharing options...
Renee Lee Posted April 2, 2014 Share Posted April 2, 2014 Do your meals at least hit the low end of the meal template? If you're struggling to eat more, but are getting at least one palm of protein and filling the rest of your plate with veggies that you can eat, I'm not concerned with your quantity. (I mean, I am, but not in a "you're starving yourself" sort of way") It sounds like you have a lot of extra variables that could be confounding your results here. I'd try ditching the smoothies for a couple of weeks; if that doesn't help, consider a consultation that can look at your specific context Link to comment Share on other sites More sharing options...
mtnerak Posted April 2, 2014 Share Posted April 2, 2014 You can easily add the avocado to your smoothy that shouldn't effect the flavors much. Maybe start which a quarter avocado. If that is pretty typical of your veggie intake make you should try adding a few more veggies in -- getting some dark greens in there. I try and have several veggies and each meal. Lunch being the meal I try and include the most raw veggies and then at dinner is when I try and include the most starch vegetables. I find if I start out my day with too many starchy vegetables I am hungrier sooner, and by having most of my starches at dinner I feel like it helps me get a getter nights rest--helping with some of those hormones. I also use red palm oil to cook some of my meals in vs just coconut oil, and lard to change it up--it has almost a buttery flavor. And since I am also doing the AIP I use coconut butter on a burger wrapped on lettuce vs mayo. I also put coconut butter on apple slices at lunch. I typically tend to have my fruit with lunch, too. But for breakfast I will usually have soup with lots of different veggies and some kind of meat, and some chopped fresh herbs. I can cook up just enough for a big bowl in just a few minutes or if I am being really lazy I can thaw some from the freezer that I keep in single serving containers. If you logged some of your meals in a nutrition database like cronometer for few weeks maybe you could see if there were some specific nutrients you were continually falling short on to see if that was something also to look into. Link to comment Share on other sites More sharing options...
mtnerak Posted April 2, 2014 Share Posted April 2, 2014 Oh just better read the post with the food rotation-- but can you add in more chopped herbs to get some more nutrients that way? Link to comment Share on other sites More sharing options...
SarahInParis Posted April 4, 2014 Share Posted April 4, 2014 Your meals do look kind of meager. You could try making a nice salad dressing (or dip - just add half or whole avocado to the dressing) and use liberal amounts. You could try some fat bombs of half coconut oil, half coconut manna (http://fedandfit.com/2013/11/14/21-dsd-lemon-vanilla-meltaways/) you can find other recipes. I'm thinking these aren't really in the spirit of W30 but then again smoothies are frowned on and you're already doing those, so putting it out there as an idea for you to boost nutrition. Link to comment Share on other sites More sharing options...
ali_lew012 Posted April 8, 2014 Share Posted April 8, 2014 Based on your food log above it looks like you could use some more protein. Not sure what your portions for lunch and dinner are, but 3-4 slices of bacon at breakfast won't fill you up for long. Add a couple poached eggs if you can tolerate them--that's my go-to breakfast with half an avocado, a bunch of sautéed spinach, a little sausage and a serving of fruit on the side. Link to comment Share on other sites More sharing options...
praxisproject Posted April 17, 2014 Share Posted April 17, 2014 If you're after some alternate fats, if you can get them, duck fat and goose fat are delicious. If you're trying to make sure you eat all the fat, soup is an easy way to do it Link to comment Share on other sites More sharing options...
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