How I lost 68 Lbs eating plenty of saturated fat
If you have tried low-fat approaches to fat loss, it may surprise you how I lost weight. I consumed plenty of saturated fat and I didn’t count calories or even track the macro nutrients I consumed.
And it is important to emphasise that I have not only lost weight. All my health markers improved, including my blood cholesterol, which goes counter to what many health professionals would have predicted.
I know this may sound too good to be true. Especially, if you have tried a multitude of diets that promised so much but ended in failure. Can it really be that easy?
I will let you judge whether this approach is easy or hard. It depends on your personal circumstances, I suppose.
Here is my 7-step eating plan:
- My diet consists of meat, fish, poultry, eggs and vegetables.
- I mainly eat things that are prepared from scratch (mostly by my very supportive wife) and we try to use ingredients that are local and/or organic.
- I avoid all grains, tubers and legumes. This means cutting out bread, pasta, rice, potatoes, beans and lentils.
- I also avoid drinks that contain calories. I do not drink fruit juices, milk or sodas, nor do I take any sugar or other sweetener in hot drinks. I do make one small exception to this rule. I enjoy the odd alcoholic drink once or twice a week. I tend to mostly drink red wine.
- I restrict the amount of carbohydrate in my diet. This happens more or less by itself if you follow points 1 to 3 above. The only additional measures I take is to avoid sugar and I also eat very little fruit. Periodically, I spot check my carbohydrates, so I know my daily consumption is between 30g and 60g per day.
- I make sure I get plenty of fats from meats and wild fish. I supplement this with coconut oil and butter for cooking. I use olive oil for salad dressings. I avoid all other vegetable and nut oils.
- I eat when I am hungry and I eat as much as I need to be full.
Those of you who have studied low-carb and/or paleolithic nutrition will recognise this diet. There is nothing particularly original in what I practice. Researchers and thought leaders like Loren Cordain, Robb Wolf, Mark Sisson, Art Devany and others all recommend diets that are similar to this with minor variations. There is plenty of information available on this and I recommend you study the writings of these men.
You will also notice that there is no mention of exercise in my plan. I do exercise, but the truth is exercise is not strictly necessary to loose weight. I will discuss this further in future articles.
I would also like to make an obvious but important point here. Loosing weight is not just about what you eat. If your head is not in the right place, it is very hard to change a life-time of unhealthy habits. Watch this blog for future articles about how I stayed the course by changing the way I think about diet and life-style.
Here are some links to on-line resources that explain the basics of paleo/primal diet and exercise principles.
Posted on 4 December 2011, in How Peter lost weight, Peter's Musings and tagged diet, eggs, Loren Cordain, Mark Sisson, obesity, paleo, Robb Wolf, saturated fat, weightloss. Bookmark the permalink. 6 Comments.