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How should I be upping fat intake?

Answered on August 19, 2014
Created August 26, 2010 at 12:17 PM

If I had to guess, I currently eat around 30% Protein, 55% Carbs(Fruit), and 15% Fats. Plenty of veggies. All Paleo.

I believe I eat way too much fruit according to what people have been posting on this board.

For fats, I currently get them from fish, nuts, olive oil, fat on beef, eggs, chickenskin.

How do I go about increasing my fat intake? Should I add bacon(Not sure what to do about this one because people say how bacon fat retains toxins)? How do you handle your fat intake in a day? And what foods with fat do you eat?

Thanks, Philip

PS: I ate the following fruit yesterday: whole cantaloupe, 3 apples, 2 Peaches, and 4 Kiwi. Would you recommend that I eat less fruit?

I read this in another post on paleohacks "Two apples a day seems a lot. It's probably not disastrous, but it seems unnecessary.". According to this post, my diet should be appalling. I don't know what to think.

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on August 27, 2010
at 02:42 AM

Good point Paul! Are we talking about percentage of calories or are we talking about weight/volume of food? Fat carries a lot of calories so it doesn't take many bites to add up to 50% calories. I typically eat on the amount of fat that I crave and that tends to be about 50% of calories daily, sometimes a bit less. But I really had no clue what percentage of calories I was eating in fat until I punched it into fitday.

47a42b6be94caf700fce9509e38bb6a4

(9647)

on August 26, 2010
at 03:15 PM

Agreed. And just btw: You might be getting 15% of your food as fat in terms of **mass,** but probably not in terms of calories. (15% in weight would be about 28% in calories.)

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 26, 2010
at 03:07 PM

i totally agree with the ribeye recommendation. I love it flavorwise, but its a great cut for getting a good shot of fat. Also, hanger steak is usually relatively cheap and got a good amount of fat.

89e238284ccb95b439edcff9e123671e

(10299)

on August 26, 2010
at 01:40 PM

Philip, the amount of fruit one eats is something that differs quite a lot between paleo-dieters. Hunter-gatherer societies over the world (past and more recent) also seem to have this difference: some eat almost none (Inuit), other eat rather significant amounts. I'd suggest reading a bit on it, experiment and than make up your mind.

Eed1118c6216954cdf17e07530eeb2fb

(90)

on August 26, 2010
at 01:08 PM

Oh yeah, and 4 Kiwi, they were sweet(no pun intended)

Eed1118c6216954cdf17e07530eeb2fb

(90)

on August 26, 2010
at 01:05 PM

I ate a whole cantaloupe, 3 apples, and 2 Peaches yesterday

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6 Answers

2
6eb2812b40855ba64508cbf2dc48f1b6

(2119)

on August 26, 2010
at 02:31 PM

I'm not sure why you think you're not eating enough fats, but don't guess. Just record your diet in Fitday or something for three days to a week, and see where you come out.

If you're eating the way you say, you're probably getting at least 30-35% fat, though that is a lot of fruit and that would bump your carbs up quite a bit. You don't say how much meat you eat a day either, but still.

There's no way you eat 15% fat if you eat nuts, chicken skin, leave the fat on a steak and cook with olive oil. Seriously. To get to 15% fat, you would be cooking in non-stick with water, eating skinless boneless chicken breasts and mostly egg whites, not whole eggs. You can forget nuts entirely (except maybe a 3-5 almonds chopped and thrown on a salad), and you'd need to be very very tight with the salad dressing. You'd need to eat extremely lean cuts, like london broil, and eat only 93% or leaner ground beef.

It's very hard to take your fats that low without deliberate effort.

47a42b6be94caf700fce9509e38bb6a4

(9647)

on August 26, 2010
at 03:15 PM

Agreed. And just btw: You might be getting 15% of your food as fat in terms of **mass,** but probably not in terms of calories. (15% in weight would be about 28% in calories.)

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on August 27, 2010
at 02:42 AM

Good point Paul! Are we talking about percentage of calories or are we talking about weight/volume of food? Fat carries a lot of calories so it doesn't take many bites to add up to 50% calories. I typically eat on the amount of fat that I crave and that tends to be about 50% of calories daily, sometimes a bit less. But I really had no clue what percentage of calories I was eating in fat until I punched it into fitday.

1
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on August 26, 2010
at 02:22 PM

I hunt for fatty cuts of meat like ribeye and I always eat the fat corners of my steak first. If I get full, the dog may get the leaner sections of the meat. I also add fats to my meat, like I may add blue cheese on top as it cooks, or maybe some parmesan. Butter tastes good on top of steak as well, especiall with some garlic in it. When I get chicken, I eat the skins first and they are especially good fried in oil. When I eat fruit, I mix it with coconut milk. WHen I fry meat, I put tons of butter or cream sauce on it. I add cheese to many things that taste good with cheese (which is a lot of things). Bacon tastes great on a lot of things too, especially with any meat or crumbled on any salad. Bacon is also great to just have a few pieces ready in the fridge as a snack. Cheese is also good as a snack and also good wrapped in salami.

I have to say though that my two favorites are steak fat and coconut milk. I get an especially good healthy feeling after I eat those two. Coconut milk especially helps when I feel tired and run down, maybe because it digests easily and provides both fat and a bit of carb.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 26, 2010
at 03:07 PM

i totally agree with the ribeye recommendation. I love it flavorwise, but its a great cut for getting a good shot of fat. Also, hanger steak is usually relatively cheap and got a good amount of fat.

1
07154e6d8e42065f230d06249700fe5b

(2057)

on August 26, 2010
at 01:54 PM

I don't think there is any point in changing the way you eat unless you are experiencing detrimental effects. If you're gaining weight or trying to lose, or experiencing any issues connected to lack of fat-soluble vitamins, it's probably a good idea. But if you enjoy eating this way and you feel healthy on it, why stop? There are plenty of hunter-gather societies that eat similarly to you and appear to be just fine.

Although... How much protein do you eat? 30% seems a littttle bit high considering how little fat you're eating. Maybe try going for fattier cuts of meat and drenching it in coconut oil or butter, your veggies too! I think even above the fruit/carbs thing, most of the paleo-diet people agree that the lean protein thing is pretty far from ideal.

1
89e238284ccb95b439edcff9e123671e

(10299)

on August 26, 2010
at 01:13 PM

First, maybe your diet is not that bad, especially if you feel, look and perform good.

But than again, fat is healthy and tasty, so that could be an interesting personal experiment. How to eat more fat: simply use more fat! Use animal fat (butter is my favourite, but depends on you take on dairy), coconut oil or red palm oil for cooking, and olive oil for cold preparations.

Use lots of fat to prepare your meat, and of course, eat all of it (licking your plate is very paleo, it seems). I really like to frie some onions together with the meat. It absorbs a lot of fat and taste.

Another thing I like, is eating fat (butter or coconut oil) with a spoon, sometimes as a dessert... or as an appetiser.

If you eat/drink dairy, of course go for the full fat option.

Ever tried frying your fruit in coconut oil, together with some bacon? If you eat quite a lot of fruit, you really should! Yummy!

1
0bc6cbb653cdc5e82400f6da920f11eb

(19245)

on August 26, 2010
at 12:45 PM

It is very hard to guess the macronutrient percentages of your diet. Real foods often don't come with a nutritional label. Carefully adding a days worth of your food into a program like fitday.com (there are others) is the only way to get a reasonable estimate. You may be eating more fat than you think.

Not everyone here thinks fruit is bad for you. How much fruit are you eating each day?

Eed1118c6216954cdf17e07530eeb2fb

(90)

on August 26, 2010
at 01:08 PM

Oh yeah, and 4 Kiwi, they were sweet(no pun intended)

Eed1118c6216954cdf17e07530eeb2fb

(90)

on August 26, 2010
at 01:05 PM

I ate a whole cantaloupe, 3 apples, and 2 Peaches yesterday

0
667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 26, 2010
at 01:58 PM

This may seem almost obvious but it helped me. I was wondering the same thing, ie how do i just get more fat in my diet without more carbs andor protein? For "lunch" (although with IFing, etc terms like "breakfast", "lunch", and "dinner" dont mean much anymore) I usually have to rely on coldcuts like chicken breast, roast beef, turkey breast, ham, etc.

What I have figured out is that if you have a jar of liquid coconut oil (me, living without an air conditioner, I always have liquid CO:) you can dip everything in that coconut oil.

Again, i know its not some amazing method but it really has made a serious difference in my fat-intake and calorie-intake. You can easily pack it in pretty good by just dipping away.

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