A Completely Saner Bacon, Egg, and Fried Potato Breakfast Picture


No, not this one.

The other day when I was interviewing Angelo Coppola on the Podcast about a more low-animal, low-fat version of Paleo, one of the items of discussion that came up was the “Paleo” liberal use of highly refined oils (coconut, olive, ghee, etc.). Refined oils have almost zero vitamins or minerals, but often get used quite freely, just as many SAD, vegetarian, vegan, and low-fat dieters use empty-calorie sugar, instead of a whole-food source of carbohydrates such as fruit, raw honey (high in gut-beneficial stuff), maple syrup (high in essential minerals, like iron-inhibiting manganese), a tuber, or squash.

So I got to thinking. How about instead of using any refined or even rendered fat, I instead use the fat in my meal as my complete cooking fat? I wanted to cook a bacon, egg, and fried-potato breakfast using just the fat from one rather lean, thick slice of applewood smoked bacon (Hempler’s, if you’re interested…excellent stuff).


  • 1 thick-cut slice of lean-ish bacon
  • 1 oz onion, chopped
  • 1/2 large clove garlic, peeled and sliced in half crosswise
  • 8 oz diced or sliced peeled russet potato, previously boiled & cooled
  • 1 pastured egg


This is actually fun. Put the frying pan on high, add the slice of bacon in the middle. After a minute or so, it will sizzle, and fat will begin to render. Now turn it to medium-low or lower as the bacon cooks and the fat begins to render. Tilt the pan to collect some of the fat and toss your onions into that, and place your half clove of garlic cut-side down in some of the fat. Turn the bacon often for even finishing.

Once the onions get singed, add the potatoes, get as much of the bacon fat onto the potato and onion mixture as possible. Season with salt & pepper. Once the bacon is done, remove it to your plate, turn the heat to high, and cover the pan for 2-3 minutes to heat, crisp and moderately desiccate the potatoes. Remove lid and keep turning the potatoes, onion, and now your clove of garlic (it may have separated a bit, but leave it as the whole pieces) until it looks like my photo, below.

Turn heat down, drop your egg, cook as you like. I’m using my fantastic T-fal high-side non-stick fry pan with lid. This has been wonderful for me for cooking with the whole food fat mostly, or very minimal processed oil or rendered fat.

Here’s what I got out of it.

IMG_0363 (1)

Now perhaps some think I’m really starting to sound ridiculous, and I get that. I’d be busting a gut a few years ago. But I can’t help but notice how damned enjoyable, satisfying, and tasty this was, and it left me feeling great. I’ve probably eaten over 1,000 breakfasts on various themes similar to the headline picture and not a single time did a 1,200-1,600 calorie fat-bomb breakfast like that not leave me feeling uncomfortable to various extents for hours later.

I adore bacon (or sausage, ham, ground beef patty, etc.), eggs, and fried potatoes (dark-toasted English muffin, if). It is perhaps my favorite meal combination in the whole world, and I’ve spent the last 40 years of my life usually making myself feel bad afterward, but always persisted because, like Ron Swanson…

…I love it.

And now I have a way to have it way more often, get all the pleasure I need, and no discomfort. As I often do, I like to see how it looks nutrition wise.

Screen Shot 2016-03-18 at 12.26.36 PM

Screen Shot 2016-03-18 at 12.21.05 PM

Now, you might think that 36% fat is substantial if we’re talking the levels Angelo and I spoke of in the podcast, but we were talking average, on a day or perhaps even a few-day basis. This was only 388 calories, 15% of an average 2,500 daily energy need for someone like me. Very easy to cover that with lots of potatoes, beans, or oats cooked low-fat style if I wanted to keep it low per Angelo’s plan. But look at the balanced nutrition distribution for a mere 15% of your food for the day.

I think people are going to see fantastic results on anything 20% fat or less on average, in a whole food context. Whole foods are the key. This is not the 20% low-fat-fad of the early 90s, via buying processed low and zero fat products in bags, boxes, cans, and jars.

This is actually fun to do, and there’s plenty of flexibility to have meals here and there with plenty of whole-food fat in them.

Richard Nikoley

I'm Richard Nikoley. Free The Animal began in 2003 and as of 2021, contains 5,000 posts. I blog what I wish...from health, diet, and food to travel and lifestyle; to politics, social antagonism, expat-living location and time independent—while you sleep—income. I celebrate the audacity and hubris to live by your own exclusive authority and take your own chances. Read More


  1. Lars on March 18, 2016 at 15:33

    On oates. When making oatmeal or other kinds of porridge, whisk up one one whole pastured egg (per portion) in the cold water before pouring in the oats etc… taste it and then run the nutrition 🙂

    • Richard Nikoley on March 21, 2016 at 09:26

      Ok Lars.

      I’m your lab rat for the first meal of the day.

  2. Amy on March 18, 2016 at 15:41

    Lovely! I respect the evolution your blog has taken over the years.

    The above breakfast looks pretty much like one I eat a few days a week (sans bacon for me, though). I usually keep cold roasted or boiled potatoes in the fridge, cube them up and fry with some onion and maybe spinach or mushrooms. If I’m in the mood, I put a lightly fried or poached egg on top. I don’t eat much meat or eggs these days, but once in a while they are nice.

    The other days I eat oatmeal with bananas and cinnamon. So not paleo, and no added fat. Fills me up for hours, I work at a gym doing various fitness classes and I can get through three hours worth of high activity before I need to eat again.

    All the extra fat advocated by paleo, it sounds great at first because we’re routinely told to eat less fat or eat low fat. But when I read most paleo recipes, the amount of added fat is not outrageous. It’s enough to give texture and moisture to meals, make sauteeing a bit easier, or caramelize meat/veggies.

    It’s the advice to eat spoons of coconut oil that I find somewhat unnerving, or the idea that you can eat unlimited avocados because “healthy fat.” You can’t. At least I can’t. At some point, paleo will have to come to the realization that portion sense is critical, and to a chronic-overeater, there is no magic diet that will overcome that. Perhaps the paleosphere already has, I don’t keep up much outside of reading Sisson and FTA.

    I read something on a diet blog about how the exhortation to “eat all you want” or “eat until satisfied” most often comes from men, giving advice to women or other men. I haven’t done any research to see if this is true, but lets remove sex from the scenario and put it this way: people give advice to “eat all you want/till satisfied” to people looking to lose weight – great, but I wonder how much the Advice Givers respect how difficult it is for some people to get their heads out of the trough.

    • Wilbur on March 19, 2016 at 10:19

      I was a chronic over-eater for more than 4 decades. I could lower my weight for brief periods when I really wanted to, but the pounds would come back when the motivation ended. And even during those periods there would be binge days where I’d eat amounts that astonished people. I know firsthand that “stop when full” or “eat all you want” is useless advice to a chronic over-eater. There’s much more going on. (I’m not discussing the potato hack – I’m talking about general eating.)

      Instead, I think “stop when full” and “eat all you want” is the ideal state to be in, not helpful advice. It’s like telling someone with depression to be happy. I’m now in that state, so I’ve seen the issue from both sides. If I’d lived my whole life like this, I would likely view the the whole gamut of diet methods as puzzling. Why don’t they stop eating when full? I’d have no idea of what the other side felt like.

      What I’ve come to believe about myself – and it might apply only to me – is that my current diet is a also result and not just a cause of my fix. The two evolved together. There’s research and hypotheses of researchers behind what I say next. The gut bugs influence or maybe determine your food cravings. On the SAD diet, our gut bugs become our enemy, as was the case for me. Worse, I fought them, denying them want they wanted. They probably fought back harder until I lost control. But, about two and a half years ago, I set out to improve the gut bug diversity a la Jeff Leach, Tim, and Richard. More fiber. Lots of fiber. But here’s what I think might be a key point: I abandoned diet dogma at the same time. Nothing was off the table. Because of that, when the friendly gut bugs started to arrive, I was not mentally fighting against them. They didn’t have to resort to inducing out-of-control cravings.

      It helped that I craved mostly good things, like tons of rawish garlic and raw onion. But what if I mentally rejected those cravings because I was afraid of having bad breath? Would things have not worked? I don’t know. But I also had intense cravings for fat. I still do in fact. We had corned beef Thursday, and everybody passed their fat caps to me. But is a limited craving – I really want it now, but the desire goes away completely at just the right point. But what if I ignored those cravings? I’ve been in situations of low-fat diet too long (visiting friends) and I was getting pretty desperate.

      I’ve lost where I meant to go with this. I guess it might be this: it’s hard to fight the gut bugs. They fight dirty. And maybe it’s not about fighting against them but changing who they are and evolving the diet to suit them. I got where I am adding lots of vegetables and fiber to what I already normally ate. Then what I normally ate evolved into what normally eat now. I “eat until I am full” and “eat as much as I want” and have zero issues with overeating.

      • Jazzy on March 19, 2016 at 13:26

        I’ve had a huge shift as well since the PH. I feel more relaxed with a heavy load off me (bowels as well). No more stressing about IF windows, what to eat, how to avoid cravings/binges. I have been LCHF for far too long with orthorexia mixed in. I eat and obsess about food less, because I’m not white knuckling with IF, yesterday enjoyed an orange for the first time in xxxx years. Was able to make it to dinner and then ate so much less as satiety kicked in quickly. LCHF with IF was like being in a frickin self inflicted prison. I can’t even read or listen to zealotry of LCers anymore, I just turn off now. I can’t wait to try steel cut oats. Thank you to Richard and Tim.

      • Wilbur on March 19, 2016 at 13:37

        Consider savory steel cut oats. With bone broth, sautéed mushrooms, and collard greens maybe.

      • Richard Nikoley on March 19, 2016 at 14:03

        Try the Bob’s oat groats. I bring them to a boil, cover and simmer for 30 minutes, add a TBS of oat bran and a TBS of wheat germ per 1/2 cup oates, stir in, let sit covered about 5 minutes. I’m now eating them with zero added anyting (the package instractions call for a little salt, which I add).

        Also, what I don’t eat just sits in the pot covered, at room temp. So easy to just go grab some throughout the day.

    • coconutty on March 21, 2016 at 11:47

      Amy, exactly — not everyone can get away with ad libitum amounts of fats. For those who can, more power to them, but this doesn’t work for everyone. Nor does it continue to work for everyone it once worked for. When I was still obese many years ago and even well on my way to/into losing, high fat and not too much attention to how much of it I consumed was a such major metabolic relief to my body compared to the SAD assault I had previously been inflicting upon it, major relief and results were obtained. However, things change; that is about the only constant we can count on in this life. It is a moving target and a continual process to keep the mitochondria and HPA axis/brain/endocrine function humming along optimally, IMO. Way she goes and dogmatism is the enemy.

      I’m reminded of one of Amy Kubal’s rants –

      “If you think for one minute that the fate of Paleo is any different than that of the fat free/low fat craze, I’m afraid that you’re gonna be very disappointed in a few years. We are doing EXACTLY what they did. We are engineering and making foods that fit our little rule list and buying/eating them like there’s no tomorrow. ” … “And I am SICK AND TIRED of folks telling me that they can’t eat a freaking potato, carrot or piece of fruit because there’s too much sugar – BUT at the same time are eating ‘paleo pancakes’ with 100% maple syrup for breakfast, a sandwich on ‘paleo bread’ for lunch, ‘paleo crackers’ and a cup of tea with honey for a snack, and ‘paleo cookies’ for dessert after dinner. Seriously?!?!? You’re gonna tell me a carrot is bad?!?!?” … “And, (no, I’m not done), there is a point at which CALORIES DO COUNT. NO you cannot have 2 cups of Bulletproof coffee (with 2-3 T each of grassfed butter and MCT oil), a pound of bacon, 3 cups of nuts and a 24 ounce ribeye as part of your daily diet (unless you are training like an animal or are a genetic freak) and expect to get lean. Yes, it’s all paleo – but there is a BREAKING POINT!! As individuals and as a community we need to STOP THE INSANITY! We need to come back to basics – you know, REAL FOOD.”

      Pure gold.

  3. Hap on March 18, 2016 at 19:14

    I am being swayed to common sense,some real pleasures, little processed or engineered food……..and…..irregula/variable feeding through fasting or occasional very calorie restricted days.

  4. Hull on March 19, 2016 at 11:48

    Richard given that you use tfal, I was wondering your thoughts on Teflon and the chemicals used to make it / harden it for cooking purposes? I’m asking you because I’m looking for a sane answer, not an evangelized anti-chem “natural” answer.

    • Richard Nikoley on March 19, 2016 at 12:35

      Uh, as far as I know, my tfal pans aren’t Teflon coated. They work fantastic, whatever they are.

      I try to limit my concern over the stuff at the margins as much as I can.

      Plus, consider that being able to cook with less added rendered fat or oil has a benefit to me that ought to be weighed against any potential downsides to non-stick cookware.

      I mean it’s crazy how much less added fat I’m using to cook and I consider the food to have a better, more complex flavor profile. Especially true for the fried, previously boiled and cooled potatoes.

      • Hull on March 19, 2016 at 12:47

        Limiting concerns at the margins…. that sounds like a key thought there. Thanks Richard. I’ve read your blog for 4 years now. Nice constant progression of ideas. That’s why I keep coming back.

    • Craig on April 9, 2016 at 08:30

      I recently purchased a couple of ScanPan products, to replace a cast iron griddle, cast iron skillet, and steel wok. I got nervous about excessive iron intake, particularly from the steel wok. (It always seemed to have a thin haze of rust that would come off on the paper towel, whenever cleaned it, or wiped oil on to inhibit the rust).

      These were relatively expensive pans, made in Denmark, that have a ceramic titanium coating. Not quite as non-stick as a new Teflon pan, but the surface seems much more durable. Depending on what I am cooking, I may wipe on a thin film of butter or olive oil to make the surface a bit more non stick. I’ve been very happy with them so far.

  5. Steven on March 19, 2016 at 20:50

    Interesting stuff in my world.

    I am fining certain starches cause my arthritis to flair up. Too bad for me because I love oats. I can eat no more than once a week. And yes I did Bob’s certified gluten free because I know gluten causes me issues. Tapioca is another. Damn it… On to Taro.

    I will try adding them in in small doses and hope my gut will adjust so I can eat them more often. I really really like starchy cold foods. I used to eat my moms home made bread dough as a kid by the pound. As far as my oats I was doing a cold soak over night. I will try cooking them and see what happens.

    The good news is my inflammation is going away sans any drugs and I am eating 2-3 lbs of potatoes a day. I eat about 1 pound as sweet potatoes though.

    I may venture in to other non-gluten grains and pseudo grains soon as well.

    The other thing I noticed, I love to IF. It makes life easier for me so I continue to do it. But with such a heavy starch diet the “second meal effect” keeps me from getting hungry even after 14 hours. I have done 3 days in a row of nearly 18 hour fasts with tons of activity in between. In the last 2 days alone I have hiked nearly 20 miles and ran 2 miles. No issue whatsoever. Also, when I get hungry it is fairly blunted. It feels different.

    On a last note, I can not eat as much fatty stuff as I used to. Just can not do it. I get full pretty fast.

    Onward I trudge.

    • Richard Nikoley on March 19, 2016 at 21:52

      Really cool comment, Steven.

      It demonstates the individuality and how you’re not complaining, begging, blaming, or excuse making.

      You’re at a place. You believe you have a level of understanding as to its essential elements and you see a possible path forward and understand it may take adjustmemt along the way.

      This is what I gleened from your comment. About right?

      • Steven on March 20, 2016 at 09:29

        You are very correct.

        A very telling moment in the history of “What Steven Eats” was when I realized I was following along with a dogma in how I ate. I am in my attitude towards religion and politics much the same as you so it hit me one day… What the fuck is my stupid, idiot ass doing??? I mentioned it once before. It was the pic of the paleo cookie being healthy and potato not being healthy you put up here.

        Anarchy is beautiful and why was I forcing a way to eat just because some self important guru says so. All my fault. I trapped myself. It was an easy trap via the great results in the first few months of my paleo enlightening. So that meant the “experts” must be correct…. I really laugh at my stupidity now. My own perfidies.

        Best as I, can never again…

        P.S. Love the new site. Works way better on my phone and loads quicker all around. Plus it looks very clean and easy to follow.

  6. Jer on March 21, 2016 at 03:51

    Ran across an interesting study that may help explain why the Potato Hack or any high carb whole food works so well for losing fat:
    “Changes in macronutrient balance during over- and underfeeding assessed by 12-d continuous whole-body calorimetry”
    “Carbohydrate intake (540 and 83 g/d for overfeeding and underfeeding, respectively) exerted direct autoregulatory feedback on carbohydrate oxidation (551 and 106 g/d at day 12 for overfeeding and underfeeding, respectively.””
    So either way, overfeeding or underfeeding of carbs ended up burning more carbs than ingested.
    “Fat oxidation (59 and 177 g/d for overfeeding and underfeeding, respectively) was not sensitive to dietary fat intake (150 and 20 g/d, for overfeeding and underfeeding, respectively), rather, its oxidation was inversely related to the oxidation of other substrates.”
    The more fat eaten, the less burned. Underfeeding fat burns more fat, overfeeding fat burns less.
    It’s why the Potato Hack or potentially any high carb, whole food, low fat diet works to reduce body fat better than eating a lot of fat. Also explains why eating a high fat, low carb diet only takes you so far in losing weight, leading to stalls or plateaus.

    • laFrite on March 21, 2016 at 07:31

      Hey Jer,

      I think you have to nuance your take on this study:

      – what really matters in my opinion is that no matter what, if you overfeed, you will gain weight. The difference between ingesting too much carbs rather than too much fat is that the body will make sure to oxidize the excess carbs, so carbs won’t be converted to stored fat (we know that DNL in humans is quite ineffective unless you overfeed on carbs for a long time). Instead, fat oxidation will be down-regulated in this context.

      – when you underfeed on carbs and you don’t overfeed on fat, you will still oxidize the carbs (via glycogen depletion and brain glucose usage). This will guaranty body fat loss for sure.

      – whether you eat a little fat or a lot of fat, fat oxidation is not influenced by it. The latter is influenced by the availability of alternative fuels. So in the context of underfeeding overall, body fat will be burnt to meet the body’s energy needs. So a very low carb diet will work as well provided that you don’t go overboard with fats, but fat loss on such diets is not instantaneous, you first have to spend your glycogen and water (but people still get instant gratification because of the latter when they weigh themselves on the scale).

      This study shows that CICO is king 🙂

      Personally, if I were to choose to lose body fat, I’d chose the “calorie restricted” whole carb diet (aka potato / beans / rice / fruits). When I say calorie restricted, I mean by that that I would mind my meal size and avoid any added fat and inherently super fatty foods. I would of course crank up my metabolism by working out and minding my protein intake.

      • Richard Nikoley on March 21, 2016 at 08:43

        “Personally, if I were to choose to lose body fat, I’d chose the “calorie restricted” whole carb diet (aka potato / beans / rice / fruits). When I say calorie restricted, I mean by that that I would mind my meal size and avoid any added fat and inherently super fatty foods. I would of course crank up my metabolism by working out and minding my protein intake.”

        Which is exactly what we’re up to these days. It’s beauty is that it’s an omnivorous approach. No extremes needed.

      • Jer on March 21, 2016 at 09:30

        From the study:
        “This study shows a clear oxidative hierarchy for the macronutrients. Metabolic fuel selection is dominated by the need to maintain carbohydrate balance. This induces inappropriate counterregulatory alterations in fat oxidation during energy surplus.” Thus, there is a diminishing return on basing your diet on fat, rather than carbs. That your metabolism will ramp up to burn the extra carbs if they become the bulk of your diet. Extra fat, eh, not so much. What does CICO have to do with this, exactly?

        Your statement: “when you underfeed on carbs and you don’t overfeed on fat, you will still oxidize the carbs (via glycogen depletion and brain glucose usage). This will guaranty body fat loss for sure.” My question to you: If I’m underfeeding on carbs and not overfeeding on fat, what am I eating exactly? Massive quantities of protein? Doesn’t sound like a very pleasant diet besides the fact that the body will turn it into glucose via gluconeogenesis. Why not just eat the carbs?

        It’s also a lot easier to overeat on a diet that favors fat as it’s major constituent. People may lose a lot of weight initially, like Jimmy Moore, then stall out. So they think, “hey, I just need more fat”. This study shows that just doesn’t work so well.

        As far as CICO goes: it’s a lot harder to overfeed on a whole food based diet than one based on fat and protein which was my kind of my point all along. Plus I still get to eat the things I like instead of giving up an entire Macro food group (carbs) like the Bernstein diet. It may work for diabetes control but what a miserable way to live. I’m sold on the whole food diet after low carbing for years and seeing FBG going up every year. Sorry, that last bit skewed a bit off topic.

      • laFrite on March 21, 2016 at 10:20


        Underfeeding on carbs does not mean that one should only eat proteins. It means that if you are to lose some weight, instead of doing something crazy and drastic, you can instead change habits in a smooth way, i.e. keep dietary fats to a minimum (i.e. don’t add extra fat and prefer lean stuff, do this progressively, over the course of say a week). Once dietary fats sort of out of the picture, the variable that will decide on your rate of weight loss is carbs. So instead of eating say 3 spuds in a meal, eat 2. Keep proteins in check and _fat_ loss will ensue. And once in a while, skip a real meal, just have a couple of fruits with a serving of skyr. It’s really not difficult. If you want he fast method, the potato hack can really work wonders.

        Yes, in the end, it is quite simple. But I suspect that initial conditions matter to some extent. If I had 5 to 10kg to lose, I am very sure that it would work wonders in little time, especially since I am not biased by LCHF WOE habits. Now, if I were morbidly obese, I don’t know … appetite regulation would be quite screwed up at that point, not sure what would be the most effective. But in that case, any way to drop weight would help regain saner metabolic functions. And when you achieve such a progress, it is time to revisit dietary habits again.

      • laFrite on March 21, 2016 at 10:34


        I forgot the CICO part : yes, carb oxidation will ramp up but there is a limit. Note that the study lasted 12 days and used lean men. If you were to overeat on carbs, say 800g / day instead for I don’t know, 6 months ? what will happen is that eventually, DNL would ramp up and become more effective. There’s no free lunch … uh! I mean macro 🙂 But it is A LOT harder as the study shows to effectively grow fat on carbs. It is rather known (and I did not check that as fact, so it may only be a rumour) that most of your excess body fat is the fat you ate 😉 And TBH, most people (save for extreme diet zealots) eat a mix of macros to some extent without thinking too much. So if you overeat carbs, yes, your body will try to get rid of the excess, but in the mean time, the dietary fat you ate is nicely stored 🙂 So a rule of thumb, as far as I am concerned, is to eat normal portion size, taking my time to appreciate every bite, and be done with eating until many hours later. I can snack on something reasonable if I feel a little hungry (meaning that I probably did not eat enough during a meal) but that’s as far as I would go. I throw an occasional full day fast once in a while, for other reasons than diet, but I guess it takes care of any excess that sneaked in 🙂

      • Richard Nikoley on March 21, 2016 at 10:50

        This is similar to what I have been saying. De novo lipogenesis (making fat from carbs) is such a gimmick in LC Catechism in my book.

        It is not a typical, efficient, or common pathway. In essence, it exists to allow bears to keep piling on fat from gorging on wild berries in the fall once there’s no more fatty salmon skin to eat while leaving the meat for the scavengers.

        DNL, from my understanding of even a brief overview of the literature suggests it is there to allow fat accumulation when there’s nothing but carbs, and they exist in abundance, so you have to overeat them chronically.

        Yet, there are thousands, and I mean literally, thousands of folks out there who believe that in any circumstance, carbs get converted to fat right away and pushed into storage by an insulin spike.

        No. Catagorically no. 99% of your stored fat is very likely dietary fat eaten and added to your food to excess, like the recipe I showed yeasterday on Facebook with 1,000 kcal of added fat to cook with, in order to make cauliflower taste like hash browns, to avoid the carbs. Yet I can make wonderful fried potatoes for 1-2 servings with a tsp (< 100 cal) of bacon drippings.

      • laFrite on March 21, 2016 at 11:02

        +1 for the fried potatoes in a little fat! These faux-carb dishes are rather ludicrous. I have been through that way back. I found myself experimenting with stuff that in the end did not make sense at all … I quickly regained my senses 😀

        I also refry chunks of potatoes in a wet environment, rather than greasy. I would refry dry for a little while then add a drop of tamari sauce / balsamic vinegar / Tabasco + herbs and salt.

      • Richard Nikoley on March 21, 2016 at 11:48

  7. Jer on March 21, 2016 at 09:32

    Sorry, that last reply was for LaFrite. BTW Richard; how long for blood donations to possibly make an impact on FBG? I donated a few weeks back but not seeing anything yet.

    • Richard Nikoley on March 21, 2016 at 09:43

      No idea. Plebotomy is to reduce iron stores. Down streams are going to differ per individual.

  8. coconutty on March 21, 2016 at 10:58

    Nice lookin’ whole foods meal, Richard. Sane portion sizes, yet a meal like this keeps me satisfied for many hours. I’ve been having similar a few times a week for a couple months now, but sans spud and two slices bacon. I have a similar t-fal pan; it’s great because fat usage can be kept minimal. Today 4 oz of diced potatoes were added, and only one slice of bacon. Every bit as satisfying. Garlic and onion add some beneficial prebiotics of course, also yummy. Question though, why are you keeping the clove halves intact?

    I hope more of the long-time low carbers who are at an impasse with their adipose will note and/or recall that excessive dietary fat has the potential to be just as insulinogenic as the so-called eeeevil carbs, especially in the context of less than optimal metabolic and endocrine function, us already weight reduced folks, and so on. In my n=1 this seems to have been the case, even though the calories were being kept plenty low enough to ‘theoretically’ shave off those last few pounds many times over.

    • Richard Nikoley on March 21, 2016 at 11:44

      You keep the clove halve intact because….

      Try it. Keep them to the side. Take the tongs and move them around, then back, let them break apart naturally.

      • coconutty on March 21, 2016 at 12:38

        Oh okay, I’ll give it a go. Especially since I adore the taste of roasted garlic cloves. Was just curious as to why; if you thought that protected the allicin while cooking or some such…

  9. zach on March 21, 2016 at 20:40


    I am thoroughly confused now cuz now I find myself demonizing fat and eating a low fat diet which is a complete 180. Do you still enjoy a ribeye or cheese /butter on your toast?

    • Richard Nikoley on March 22, 2016 at 03:47

      Well, 180 degree errors are the easiest to make, like turning right instead of left.

      Basically I’m going back to the old days where there was a sense that food is pretty simple, luxurious foods like prime rib and ribeye steaks are special, and feasts are rare but those are anything goes.

      The whole Paleo and LC thing to me just strikes me as a very gimmicky thing focused on hubristic gluttony.

      Not doing any good for way too many and I want to do good, so I go with what not only makes more sense but seems to work.

      I can’t believe I now look forward to a damn cheap bowl of oat groats in the morning.

  10. thhq1 on March 29, 2016 at 11:49

    I hang with Nueske’s bacon when I can get it. And some fresh oysters with the eggs throws in your daily minerals.

    A couple of things in support of Cordain. Long ago I ran into the stubborn keto advocates who called themselves Paleos. I tagged them Atkins Paleos. They’re really a mutant strain of something that is based on Cordain’s image of 30,000 BC. Back before cooking vessels, when the fat was incinerated on the hearth. Back when the main source of animal fat was marrow, not feedlot corn lard and tallow.

    The main thing in Cordain’s favor is simplicity. Lean meat, vegetables and fruit ad libitum, with 1000 kcal/day of activity. The main thing against Cordain is that no one can stick to it. While Paleo is simple in concept, Weight Watchers and Atkins are WAY simpler in practice. When you think about it, Jack Lalanne probably came closest to being 100% Cordain Paleo in practice. He lived the exercise, and his diet was fresh vegetables, fruit and lean meat. But nobody wants to put forth the effort to eat and exercise the way he did.

    I give credit to Dr. Eades for introducing me to Keys and Lalanne in this puerile piece of Keys-hate.

    Eades calling a 100 year old man an old drooler after he’d had a stroke piqued my interest in Keys. And by using Lalanne as a comparison, whose diet was very similar to Keys, Eades piqued my interest in Lalanne. So thank you Dr. Eades for introducing me to these great men. However your ad hominem shows how small a man you are by comparison.

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