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How can I get more fat in my diet?

Answered on September 12, 2014
Created October 23, 2012 at 2:03 AM

I have been tracking my macronutrients via con-o-meter. I am shooting for a ratio of 15:20:65(carbs:protein:fat). I can't seem to get my ratio of fat above my ratio of protein. Any suggestions?

06ca9c524c28bc3fba95d4d90f8f43c6

on October 23, 2012
at 03:59 AM

Macadamia nuts are delicious!!

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on October 23, 2012
at 02:09 AM

The meat you are eating isnt fatty enough probably. Fat is four times the calories by weight, so if you eat a fatty steak, some salmon or a lamb leg roast, your getting a decent wack of fat by calories. What meats are you eating?

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7 Answers

best answer

1
68294383ced9a0eafc16133aa80d1905

(5795)

on October 23, 2012
at 02:10 AM

If you can afford and enjoy Macadamia nuts, I'd recommend that. I can put away a whole bag. Obviously it depends on price point and ability to digest them.

Around 94% fat, about 80% of that being monounsaturated. Around 4% protein. Around 2% non-fiber carbohydrate.

Another good thing. Unlike other nuts, Macadamia nuts are extremely friendly when it comes to contribution to unbalanced Omega 3/6 ratios.

06ca9c524c28bc3fba95d4d90f8f43c6

on October 23, 2012
at 03:59 AM

Macadamia nuts are delicious!!

best answer

1
Dc594d9b86218d0a54baf964fd39496c

(594)

on October 23, 2012
at 07:58 AM

Coconut milk smoothies: by and far the best way to include plenty of fat in your diet (if you have no aversions to coconut milk; in some people it can cause digestive issues). Add in an appropriate amount of coconut milk (a can consists of around 14 oz; depending on your caloric needs, use as much as 14 oz in a single smoothie, or as little as 7 oz), with some fruit, maybe a bit of avocado and anything else you might desire, and drink once a day. This is an easy way to significantly increase the amount of fat you consume.

Be VERY wary of nuts, as most nuts have an unhealthy imbalance of Omega-6 to Omega-3. You're best option, as stated by KA24, is macadamia nuts. But, depending on your budget, those may not be a viable option.

Other ways to consume more fat: lots of grass-fed butter (cook everything in butter, and consume any left over in the pan), fatty cuts of pastured meat, including ground beef/lamb (and eat all the fat left over in the pan), and olive oil on salads.

1
06ca9c524c28bc3fba95d4d90f8f43c6

on October 23, 2012
at 04:01 AM

Start including some grass-fed butter into your diet and your cooking. I'm pretty sure adding some bacon to a meal would tip the balance toward the fat. I'm also a big fan of nut butters (almond and sun butter). Just be careful as it's VERY easy to consume a whole jar very quickly!

Matt
PhysiqueRescue.com

0
A968087cc1dd66d480749c02e4619ef4

(20436)

on October 23, 2012
at 12:34 PM

Bulletproof coffee makes it easy. Of course, if you don't drink coffee...

0
A3a4696c919e916ec971691559e9c942

(2043)

on October 23, 2012
at 10:24 AM

Two words.... Bone marrow!

0
Ed0cb30f40daff568778b776b2a5a81d

(943)

on October 23, 2012
at 08:26 AM

I'm trying the same thing as you. I've started adding a homemade curry mayo to my hard boiled eggs. It's just one little thing which can improve the overall picture.

0
C2d48f7960f04ba6f5ee73cbe9c150b9

on October 23, 2012
at 02:22 AM

Are you aiming for calories in that ratio? Remember that fats are around 9 kcal/g vs around 4 kcal/g for protein. So while things like eggs might have more protein than fat in mass, around 62% of the calories are from fat.

In addition to fattier cuts of meat, you can also do things like make your own mayo (with olive oil), use coconut oil, coconut butter or dried coconut.

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