If there is one subject interesting me on a Zero Carb eating plan is the effect on our body of the FAT to PROTEIN ratio of a meal.
I say “effect” as, with my own experience, some meals seems to be more or less satisfying, the only difference I can see being if I added more or less fat to the said meal…
Of course, many on Zero Carb would immediately react and say “Just eat your fatty meat and do not worry”. I would like to agree except… except that if a meal do not seem to satisfy me, meaning I am hungry mid-day or in the evening, I think I am justify to look into the causes.
A simple answer would be to add as much fat as needed to satisfy my appetite but each time I did this, I saw my weight slowly go up on a steady base…
So here I am asking if I should have some rules about an “adequate fat/protein ratio” that I could stick to so my appetite is under control between meals and my weight is stable.
The best example offering a lot of variation in appetite and weight control is with eggs. I adore eggs and have them everyday. But most of the time, if I eat them with no added fat, I soon find myself hungrier then before. I tried many combinations: I tried to cut down on the number of eggs eaten in a meal and added more fat but the results were my weight went up very fast. I tried eating more eggs at one seating with no added fat but I felt nauseated and sort of hungry. Then I tried to eat a normal portion of egg with a small portion of butter and this seems to help. But the results are not always the same…
So let’s look at percentage.
I remember trying to go 90% fat / 10 % protein. Sincerely, this is sort of unsustainable. The reason being the portion “with protein” gets so small because most of my daily energy intake came from the fat, that I felt “hungry between meal” and sort of a “general body malaise”.
I then tried to go 80% fat / 20 % protein. This was absolutely sustainable and satisfying but not very efficient to loose extra pounds.
Finally, I went 70 % fat / 30 % protein and then got some results. But it was not that easy. I was still sort of hungry between meals but I could tolerate this kind of hunger. Sometimes, a simple glass of water would fix this; at other moment, a little extra butter to top up a meal was also a good solution. But this required a lot of attention and focus from myself.
The answer to all this?
Well if you do Zero Carb and really want to loose weight fast, the 70/30 is probably a good choice until you are happy with your weight. Then, to maintain the said weight, the 80/20 ratio is certainly the way to go. Finally, I think that anything over 80% fat may become at risk. Of course, this is, obviously, very personal because it depends on your metabolism and energy expenditure.
My next experiment will probably to go an a “all egg” diet for a few days (including some amount of added butter).