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-   -   Low Carb, High Fat (and what are economical healthy fat sources?) (https://board.crossfit.com/showthread.php?t=9855)

Erik Davis 12-04-2006 09:25 PM

About 5 days ago I started on a new diet... high (~60%) fat and low (~10-15%) carb. I did this mainly to try out something new, I had been on the zone prior to this but I was never really consistent because after about 3 hours without eating I would begin to feel "down" and crave food, and I live in a house full of carb lovers so the chance to blow it was always right there in my face.

The first few days of this new program were pretty rough. Very low energy levels and constant cravings. But after 3 days things weren't so bad. I do get hungry but I haven't felt a "craving" for carbs (and believe me, I have had the chance!). I'm starting to think that my body is just naturally more comfortable with getting most of my energy from fat rather than carbs. I still eat my veggies, a total of 2 1lb bags a day of whatever I get my hands on (usually broccoli, cauliflower, carrots, or green beans).

But I'm worried that consuming a bunch of calories in the form of cheap supermarket chicken thighs might be a bad idea, since I'm pretty sure that at the very least they don't have a very healthy distribution of fats. And I can't really afford to buy the fancy stuff... you know, the organic, free range, "hippy chicken" (and by the way, wouldn't the chicken be even more nutritious if the farmers played Mozart aloud during the critical phases of chick development?).

So how can I get a significant amount of healthy fat, and how "bad" is it to eat the cheap chicken thighs?

I can get canned salmon from Costco, ~$1.50 for a 200 calorie can. Eggs are cheap, but much of the fat is saturated. I'm not sure how expensive olive oil is, but I'm going to go look into it tomorrow. If it's cheap enough I might add some to protein shakes.

Ohh, and walnuts. These seem healthy and I know there are big bags of them at costco. I'll check that out next time I make a trip.

Steve VanGilder 12-04-2006 10:45 PM

I'm not as educated as some on the forum, but I would recommend not going for the cheapest (virgin vs extra virgin) olive oil.

Costco also sells bags of avacados. Great fat source. If I remember correctly, costco sells one brand of farm raised salmon and one wild caught canned salmon. They (seasonal) sell frozen wild tuna and mahi too.

I also like coconut oil or just plain eating coconuts.
[url=http://www.mercola.com/2001/jul/28/coconut_health.htm]http://www.mercola.com/2001/jul/28/coconut_health.htm[/url]

I'm looking into hemp oil, but I have not yet gotten any feedback yet to supplement my research.

Most sources recommend raw nuts vs tosted/roasted. Walnuts are usually sold raw, but you may want to check other nuts before you buy them. I usually like soaked almonds. Almonds are one of the few nuts that are alkalizining in the blood. Plus almond milk is easy to make for the liquid for your protein shake. Whole foods is a nice place for raw nuts (and seeds), although some of the organics can get expensive. Their raw organic pumpkin seeds are very reasonable.

When bored with chix, I buy turkey legs too. Usually they're .49 lb. Throw them in bakeware in the oven for a couple of hours.

It's too bad hippy chix, and healthier grass fed beef, etc., is pricy, but remember, you usually get what you pay for.

Max Seid 12-04-2006 10:45 PM

Erik, I shop at costco as well. You should try adding a fair amount of almonds to your diet as well as the walnuts. They sell large bags of them next to the walnuts I'm pretty sure. Another good source of fat is olive oil. Use a tablespoon of olive oil to make salad dressings with your meals. You should also try mixing up your varieties of meats. Costco sells large amounts of steak that you can you use and store in the freezer for later use. Red meat is a good source of fat. Good Luck.

Brian Reckdenwald 12-05-2006 05:48 AM

I eat handfulls of nuts every meal. I get them at Trader Joe's and the quality is pretty good. Macademia, walnuts, and almonds (almond butter too)... I tried the olive oil thing and I thought I had taken a shot of Jameson. Definitely don't go cheap on the oil, it will come back to bite you in the form of a kerosene-like after taste. If you are doing it right, fat is where your energy comes from so don't scrimp.

Brad Hirakawa 12-05-2006 09:30 AM

Trader Joe's rocks! Have you tried the various nut-butters... almond butter, cashew butter, etc. etc. Very tasty alternatives to peanut butter.

Brad

Greg Battaglia 12-05-2006 10:37 AM

Erik, source some grass-fed butter. It's really not all that expensive and it's a great source of clean animal fat. My recommendation is Kerrygold's Irish Butter, it's grass-fed and reasonable priced. In addition, olive oil and coconut oil are both healthy options. Cook with coconut oil and butter, and add olive oil to salads and other stuff after cooking. Nut butters are good too, but make sure you watch carbs on that. Avoid all vegetables oil (other than olive oil coconut oil) like the plague.

Frank Menendez 12-05-2006 11:01 AM

How's that butter taste? Sounds great with some toast and home made fruit spread hehe, although i thought butter wasn't such a good idea? Unless the rational is the same as the coconut oil.

Steve VanGilder 12-05-2006 10:59 PM

I don't know who started the butter is bad thing, but I remember back in the 80s when it seemed everybody was switching from "bad" butter to "good" margarine, and the average person switching from regular soda to diet. My uncle stood sound with butter. Look now, the movement is from margarine back to butter. These same anti-butter experts said coconut oil is bad too.

As an example source of info:
[url=http://www.mercola.com/2001/mar/31/butter.htm]http://www.mercola.com/2001/mar/31/butter.htm[/url]

I really like what he puts about good old LARD:
[url=http://www.mercola.com/2002/aug/24/saturated_fat3.htm]http://www.mercola.com/2002/aug/24/saturated_fat3.htm[/url]

People can keep their corn oil and "health" veggie oil, please fry my food in good quality health LARD.


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