1

votes

how to eat more fat

Answered on August 19, 2014
Created December 18, 2012 at 5:34 AM

I've been eating relatively paleo/primal for a few weeks now and I suspect I'm not eating enough fat. No, I know I'm not if we're supposed to get up to 50% of our calories from fat, no way I'm doing that. I try to remember to add grass-fed butter to my food, and be more generous than I've been programmed to think I should. I have been making bulletproof tea most mornings and trying to increase the amount of butter each day. It's a little tough because by the end of the cup, I start to gag, I'm guessing because the butter is more concentrated in the last sips. I'm taking a digestive enzyme supplement which seemed to help a little bit, but not entirely. I tasted a drop of coconut oil straight and the way it coated my throat made me cough. I saved some beef tallow from my very first batch of bone broth and will try saut??ing vegetables in it tomorrow, but how much will I actually be ingesting? I snack on coconut flakes, almonds, and plantain chips, but I know I can't rely on those things for any significant portion of fat. So what should I be eating? How should I go about getting more fat into my diet?

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on January 03, 2013
at 07:13 AM

Oh! I just had to get used to the texture over time. At first I just would heat it up and put coconut flakes in it, then put it in the fridge so it would harden again, and eat it like ice cream. The flakes in it made the texture better, then over time I was able to eat it straight. I buy it from Trader Joes and it is just with the natural coconut flavor. Cinnamon also dissolves well into it and gives it a nice flavor!

366c23d69eadce094a2b22299c58a424

(2988)

on January 02, 2013
at 09:23 PM

I don't know what percentage of your food intake that worked out to be...but I would guess it's not enough. I usually eat more than 100g of fat a day. I eat whatever fat is on my meats, and 1/2 an avocado a day, and often salad dressing, & I cook with butter or bacon fat, and put butter on veggies & potatoes, and eat full fat dairy (mostly yogurt & cheese). Other than the occasional coconut oil I mentioned, I don't really do anything to actively increase my fat intake though, it just works out that way.

F54a16e4caf4dc8da9ef1369f46a95cd

(591)

on January 02, 2013
at 08:54 PM

I tried mixing it into a smoothie and it just clumped because the ingredients were all cold! Maybe the stick blender can't blend it well? Also, how much is a lot of butter? I've been making eggs most days in butter, but probably not enough.

F54a16e4caf4dc8da9ef1369f46a95cd

(591)

on January 02, 2013
at 08:53 PM

I put my last two days meals into MyFitnessPal (I discovered I like it better than FitDay) and I only had about 60g fat, which I gather is not enough.

F54a16e4caf4dc8da9ef1369f46a95cd

(591)

on January 02, 2013
at 08:51 PM

It doesn't make my throat itch, I just don't like the taste/texture. Where can I find flavored coconut oil? And what is it flavored with?

977d98d9ee4a3edba0141c0b3aa018a7

(243)

on December 18, 2012
at 11:51 PM

I don't think the rational behind eating the fat whole is what's disgusting to him, it's just the actuality of consuming that much of a fatty liquid that in a couple cases, tastes less-than-appealing on it's own.

7210c6f103ccb6767e972a0d084b29af

(56)

on December 18, 2012
at 02:34 PM

What's disgusting about it? There is no way you can eat 200g of fat per day by cooking vegetables and other foods in butter. That will get you to maybe 50-70g, but you are still too far from 200g which a person needs daily on average. If you try to get that fat from meat, you will end up eating way more protein than 1g/kg of body weight per day.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on December 18, 2012
at 02:25 PM

@Kashkillz there's a good deal of moisture (water) loss as well.

7f8bc7ce5c34aae50408d31812c839b0

(2698)

on December 18, 2012
at 02:19 PM

US Wellness sells 75/25 ground beef grass-fed.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on December 18, 2012
at 01:37 PM

Also, grilling ground meat sacrifices a lot of the fats. Pay attention to how the volume of your patty decreases... the entire loss is fat.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on December 18, 2012
at 01:35 PM

That's about as high as it gets. That's actually higher than any grass fed I've found. I've seen grain fed 83/17. I'll just add to this post, since it's basically spot-on, that fatty grass fed lamb cuts are just as good.

32d059a467e99a4fc83201407a4a238d

on December 18, 2012
at 10:18 AM

That sounds amazingly... disgusting.

32d059a467e99a4fc83201407a4a238d

on December 18, 2012
at 10:17 AM

What is considered high fat ground beef? The highest I've seen around here is 85/15.

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9 Answers

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6
06ca9c524c28bc3fba95d4d90f8f43c6

on December 18, 2012
at 05:52 AM

Here are some easy ways to pump up your fat intake:

  • Cook everything in grass fed ghee and coconut oil.
  • Blend the butter into your morning beverage (my BFC has at least 2 Tbs. of butter and MCT oil). It shouldn't be concentrated, it should be uniformly mixed.
  • Eat grass-fed beef cuts that are fatty. High fat ground beef can be made into a LOT of things!
  • One word: Pemmican, check it out.
  • Avocados are delicious.
  • Eat fatty fish (ie: Salmon)

Matt
PhysiqueRescue.com

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on December 18, 2012
at 02:25 PM

@Kashkillz there's a good deal of moisture (water) loss as well.

7f8bc7ce5c34aae50408d31812c839b0

(2698)

on December 18, 2012
at 02:19 PM

US Wellness sells 75/25 ground beef grass-fed.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on December 18, 2012
at 01:35 PM

That's about as high as it gets. That's actually higher than any grass fed I've found. I've seen grain fed 83/17. I'll just add to this post, since it's basically spot-on, that fatty grass fed lamb cuts are just as good.

32d059a467e99a4fc83201407a4a238d

on December 18, 2012
at 10:17 AM

What is considered high fat ground beef? The highest I've seen around here is 85/15.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on December 18, 2012
at 01:37 PM

Also, grilling ground meat sacrifices a lot of the fats. Pay attention to how the volume of your patty decreases... the entire loss is fat.

2
5f678ffff153bfc8a17ac1ee438c054f

on December 18, 2012
at 05:44 AM

Bacon, eggs, avocado, cashews, and sausage are all good sources of fat!

Do you have the flavored coconut oil? That stuff tastes a lot better than the plain stuff. And you said it made your throat itch, but since you snack on coconut flakes, I don't think you are sensitive to it.

Also, cooking with all those fats are a good habit to get in! Also, keep the drippings from grass-fed beef, and saute vegetables in it!

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on January 03, 2013
at 07:13 AM

Oh! I just had to get used to the texture over time. At first I just would heat it up and put coconut flakes in it, then put it in the fridge so it would harden again, and eat it like ice cream. The flakes in it made the texture better, then over time I was able to eat it straight. I buy it from Trader Joes and it is just with the natural coconut flavor. Cinnamon also dissolves well into it and gives it a nice flavor!

F54a16e4caf4dc8da9ef1369f46a95cd

(591)

on January 02, 2013
at 08:51 PM

It doesn't make my throat itch, I just don't like the taste/texture. Where can I find flavored coconut oil? And what is it flavored with?

1
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on December 18, 2012
at 02:26 PM

The "eat more fat!" refrain is not always correct or necessary.

1
874ff271ca3379984344d5f9f760fec3

on December 18, 2012
at 01:35 PM

Macadamia nuts and olives can't be beat!

I've linked this picture here before but a picture is worth a million words!

Dr. Attia's menuhow-to-eat-more-fathttp://eatingacademy.com/nutrition/what-i-actually-eat

1
366c23d69eadce094a2b22299c58a424

(2988)

on December 18, 2012
at 12:03 PM

Have you tried tracking a day or 2 of food intake in Fitday? It's really not as hard as you think to take in 50% fat -- you might already be closer than you think. I have a spoonful of coconut oil mixed with coconut butter sometimes, but not every day, and I don't drink bulletproof anything, and my fat intake is way over 50%.

366c23d69eadce094a2b22299c58a424

(2988)

on January 02, 2013
at 09:23 PM

I don't know what percentage of your food intake that worked out to be...but I would guess it's not enough. I usually eat more than 100g of fat a day. I eat whatever fat is on my meats, and 1/2 an avocado a day, and often salad dressing, & I cook with butter or bacon fat, and put butter on veggies & potatoes, and eat full fat dairy (mostly yogurt & cheese). Other than the occasional coconut oil I mentioned, I don't really do anything to actively increase my fat intake though, it just works out that way.

F54a16e4caf4dc8da9ef1369f46a95cd

(591)

on January 02, 2013
at 08:53 PM

I put my last two days meals into MyFitnessPal (I discovered I like it better than FitDay) and I only had about 60g fat, which I gather is not enough.

0
0c875e97044bf838a074470caa5d630d

on December 18, 2012
at 11:54 AM

I think getting 50% of your calories from fat is more about reducing calories from sugars than it is increasing the amount of fat. Try cutting back on sugary (most fruit) and starchy foods (like potatoes) and increase the low-carb veggies (like broccoli) --- then cook them in coconut oil or leftover rendered fat.

0
7210c6f103ccb6767e972a0d084b29af

on December 18, 2012
at 08:52 AM

Just take whatever amount of fat (ghee, lard, olive oil etc) you want to ingest, melt it in the microwave and drink it.

977d98d9ee4a3edba0141c0b3aa018a7

(243)

on December 18, 2012
at 11:51 PM

I don't think the rational behind eating the fat whole is what's disgusting to him, it's just the actuality of consuming that much of a fatty liquid that in a couple cases, tastes less-than-appealing on it's own.

7210c6f103ccb6767e972a0d084b29af

(56)

on December 18, 2012
at 02:34 PM

What's disgusting about it? There is no way you can eat 200g of fat per day by cooking vegetables and other foods in butter. That will get you to maybe 50-70g, but you are still too far from 200g which a person needs daily on average. If you try to get that fat from meat, you will end up eating way more protein than 1g/kg of body weight per day.

32d059a467e99a4fc83201407a4a238d

on December 18, 2012
at 10:18 AM

That sounds amazingly... disgusting.

0
E032bfc8626e3e4eca98c1d251e26b87

(80)

on December 18, 2012
at 06:19 AM

Start with 2 tblsp coconut oil in a morning smoothie. After a month or so, I was able to get it up to 5 tblsp. I can't stand the stuff straight up, but it's pretty darn good in a smoothie. I drink this after my morning ritual of eggs cooked in a lot of pastured butter. Many days I skip lunch without missing a beat... amazing amount of energy.

F54a16e4caf4dc8da9ef1369f46a95cd

(591)

on January 02, 2013
at 08:54 PM

I tried mixing it into a smoothie and it just clumped because the ingredients were all cold! Maybe the stick blender can't blend it well? Also, how much is a lot of butter? I've been making eggs most days in butter, but probably not enough.

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