Fatty Meat vs. Lean Meat

There is clear science behind why fatty meats are better for you than lean meats; however, fatty meats have been so demonized that people, even on a low carb high fat diet, still gravitate toward lean meats. If you want optimal health and to not feel hungry on this WOE, then you must must must get “lean meat is good and fatty meat is bad” out of you head.

Here’s the scoop:

  1. Fat plays many important roles in the body: it allows vitamins and minerals into your cells, it keeps you full as it is very satiating, and most importantly, it has a very mild and delayed insulin release. So no huge spikes of insulin.
  2. Fatty meats have the protective barrier of fat so it slows down insulin release and since it is satiating, you won’t eat as much protein.
  3. Lean meats have no fat protective barriers. They are almost 100% protein. Protein breaks down as glucose in the body ( a process called Glucogenesis in which animal starch is turned into glycogen – what is not needed for the muscles will stay in the blood stream as glucose) just like carbs do. This causes almost as rapid an insulin release as carbs.
  4. For most of us on this WOE, we are insulin resistant. This means our bodies make insulin, but our insulin receptors are resistant, do not open up to let the glucose in and therefore most of our glucose gets stored as fat.
  5. If you eat lean cuts of meat, you make too much glucose, insulin cannot push through the glucose into the cells because of resistant receptors and you store the glucose as fat. This is the opposite of what we want our bodies to do on this WOE. We want to be fat burners, not store fat.

So the next time you are grocery shopping, do not fear those fatty cuts of meat. Buy fatty steaks, fatty hamburger, fatty pork, real bacon, dark meat poultry with the skin, and fatty fish. Your body will thank you!

The Wonders (or not?) of Bullet-Proof Coffee

There is a sensation sweeping the LCHF world. It is called Bullet-Proof Coffee (BPC). Many sing its praises as a quick alternative to a full breakfast of eggs and meat, giving them energy, fullness for hours, aids in weight loss, and mental clarity. Some (like this ONE) discount it because it has little to no nutritional value and they don’t believe that consuming that much saturated fat is good for you.

Here is the premise of the coffee drink: 1 Tbsp of butter, 1 Tbsp of coconut oil, 2 cups of coffee, and LC sweetener of choice. Some even add HWC (I do).

Personally, I don’t see the problem. I AM on a high fat diet. I try to consume about 80-100 grams of fat per day. I KNOW I am not getting that much in the foods that I eat because my appetite has diminished and I only eat 2 meals per day with maybe a snack at night. So adding that extra oomph in a cup of coffee is a great way for me to get those added fat grams. I am also NOT worried about saturated fats because I have already seen what adding fat to my diet has done for my body in just the two weeks I’ve been on this WOE.

I do not use it as a substitute for a meal though. I consume one cup of this coffee in the morning with 3 eggs and a meat. Then I just use the HWC and stevia in cups of coffee that I drink the rest of the day.

I plan to continue doing this until I see the lab results for my cholesterol in October. If my numbers haven’t improved, then and only then, will I make changes.

Strange Observations #3

Sleep… when I was consuming a high carb diet, I slept constantly. Sometimes up to 12 hours per day. I led a mostly sedimentary lifestyle, so yeah, it’s no wonder the weight stayed on and I was tired all the time. Since I began this LCHF WOE, I have only been sleeping about 6 hours per day and usually only in 3 hour implements. The past week, I’ve been sleeping even less than that. The first couple of days I slept maybe 4 hours within a 48 time period. The next few days, 3.5 hours within a 44 hour time period. I was so in need of sleep night before last that I took a 100 mgs of Trazodone. Normally, that would have knocked me out for 8-12 hours. But, I only slept 3.5 hrs.

I explained my dilemma to my brother and he said, “Maybe the high carbs was causing the trazodone to give you that much sleep.” Hmmm, he may be right!

Don’t get me wrong, I am not going into sleep dep or anything like that, just a mild case of insomnia. I just really enjoy sleeping. I love dreaming. Hell, most of the time my dream world has seemed more real than this one. I did manage to get a nice 5 hrs sleep midday yesterday. It felt good, but sadly I don’t remember dreaming.

In further developments, I think I have solved my issue with Chicken. I have been eating skinless, boneless chicken tenders just sauteed in coconut oil with some garlic powder, pepper and salt. And I think the issue is that the chicken is not absorbing any of the coconut oil, or not very much of it, so it is staying a leaner meat. With just some cheese or a pat of butter on my vegetables, I was definitely not getting many grams of fat with my meal. So, I began making chicken salad instead, using a full fat mayonnaise and a full fat sour cream for the dressing and viola! I have not gotten sleepy after eating it! Yay me!

Now to make it through the next two days until payday when I get some really good foods in here to eat!

Onward and upward! Embracing Fat! Loving this WOL!

It’s All About the Fat, Baby!

Not all fats are created equal… I am sure you have heard that term before and it is true. The Low Fat craze nearly killed me, especially mixed with a lower carb diet. I am sure you have heard the debates about saturated fats being evil and the hype of all these vegetable oils being good for you. But just how true is all of it? Time for research!

The information I am about to share here is from my own research and observations. I subscribe to eat what you want, or as your doctor ordered, not as I say. Do your own research on all of this!

Let’s begin with the typical fats in most processed products: partially-hydrogenated, usually in the form of soy, hydrogenated, vegetable oils like corn, soy, safflower oil, canola oil and I am sure there are others. Most of these oils come from plants, which in itself should not be bad, right? However, they are ALL over processed and many turn to trans-fats.

Back before the 50s and 60s, the few fats found in processed foods were lard, coconut oil and palm oil. These did not have long shelf lives, unfortunately. Can’t have aisles and aisles of boxed food sitting around for months or years if the fats in them do not last a long time. Did you also know that the government was subsidizing soy and corn farms and had an excess storage of both? What to do with all that corn (we will discuss HFCS soon) and soy? hmmm… So they began using processed partial-hydrogenated oils like corn and soy, mostly. And then butter got a bad rap, so along came a host of margarine (vegetable oil based).

Side note: have you ever set out a bowl of butter and a bowl of margarine for a day or so and watched the gnats and flies’ reactions? They will attack butter, but stay away from margarine. Did you know that margarine has a similar chemical make-up to plastic? No kidding.. do the research!

Back to the history of fats/oils. So, lard, coconut oil and palm oil were outlawed, deemed evil and swept away from our shelves (mostly!).  Then in recent years, what did they discover? Those partially-hydrogenated oils had trans-fats in them that messed with cholesterol! So much for good science, eh? And yet, they are still found in almost all processed foods!

In the 90s, along came the Low Carb, Higher Fat diets of people like Atkins. Suddenly fat was good for you! But not just any fats – mostly saturated fats!

The common usable fats now for a LCHF diet are: coconut oil, olive oil, butter, lard, bacon grease, avocados, nut oils like walnut and macadamia, nuts (with the exception of too many cashews because of their high carb content and peanuts, which aren’t nuts but legumes – there will be a post on this later), full fat dairy products, and olive oil based (low carb) mayonnaise (think homemade).

What are NOT acceptable are: corn, soy, peanut, sunflower, safflower, canola oils and margarine. Also no low fat dairies.

Here are my personal preferences in the order that I use them the most: Coconut oil, butter, olive oil, avocados, full fat dairies, nuts (mostly almonds), and bacon grease. I tend to stay away from bacon grease and lard the most because FOR ME, they are just too heavy and tend to upset my stomach and make me nauseous.

So does saturated fats really hurt cholesterol levels? Think of it this way. Every cell in your body needs cholesterol. Your brain needs it the most to function, fire those synapses, regulate moods, think clearly, etc. Your joints need it to help keep those joints moving. What do you think the effects on our bodies has been in the last 50 years from the “medical attitude” toward cholesterol which is found in saturated fats like animal fat, coconut oil, and palm oil? Think about the diseases that have been steadily (sometimes rapidly) increasing. And then ask yourself just how evil is a High Fat diet of saturated fats. I will let you draw your own conclusions. I’ve already drawn mine. Do the research!