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How to Get More Saturated Fat

Answered on September 12, 2014
Created May 03, 2013 at 11:50 PM

So I am doing a low-carb/ketogenic diet to help my brain and my digestion, NOT to lose weight. (Please dont tell me carbs aren't bad, I have candida/dysbiosis issues and high carb makes them worse.)

One of the problems I ran into with low carb is that since I'm skinny already I need more calories from saturated fat. I dont feel satiated unless I eat alot of saturated fat. Maybe I'm wrong but I was under the impression that the body mainly wants saturated fat for energy and if you don't get enough of it, or you get too many PUFAs, you crave carbs. Nonetheless so many ketogenic meal ideas involve foods high in PUFAs or monounsaturated fats - avocadoes, eggs, olive oil, etc.

Weston Price mentions how primitive cultures always went after the higher saturated fat animals, and how many had 40% or more of their calories come from saturated fat.

I have problems with dairy so I can't have butter. I eat coconut oil, but I can only handle it in small quantities. I mainly eat grass-fed tallow from US Wellness meats, but still this only half saturated.

Does anyone have any ideas about how to get more saturated fat in the diet? Any foods or meal ideas? I would love to learn more about fats and how people get their fats on ketogenic diets.

2564c814ad9931c834ae092e1ef069fb

(231)

on May 05, 2013
at 09:55 AM

lol yeah I always listen to doctors and do whatever they say, like avoiding red meat and cholesterol and eating 5 to 6 servings of whole grains a day. Thinking for yourself is bad. And I am diagnosed with celiac, all carbs give me digestive trouble, I don't know if it's 'candida' or what but I don't care. Take your carb loving ass off my thread and go to a fruitarian site.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on May 04, 2013
at 01:31 PM

@Alec, hahahah, good question...

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on May 04, 2013
at 10:52 AM

Right on the money! i don't know why people seek to up saturated fat loads when hardly any culture would have been able to eat that way, gotta cut back on my own coconut oil consumption

9c4ba98a3b480408bcf207f558fe659b

(355)

on May 04, 2013
at 09:32 AM

Were you diagnosed with dysbiosis by a doctor or by the internet?

62fafa8cb15af7c562fa8c270f7b6174

(619)

on May 04, 2013
at 04:30 AM

Throw it in the oven at 250 and all the nasty casein will settle out and begin to brown in a few hours, skim and strain the clarified butter. Let it settle and pour it off again, you can see all the solids left behind. Or just forget it in the oven, same thing. Safe and easy and tasty.

2564c814ad9931c834ae092e1ef069fb

(231)

on May 04, 2013
at 02:59 AM

Thanks for the encouragement. I might consider it though I am scared to death of dairy. I have celiac and I think casein causes my immune system to freak out in a similar way that gluten does.

2564c814ad9931c834ae092e1ef069fb

(231)

on May 04, 2013
at 01:37 AM

You're the one who is duped if you think it's natural to get any significant portion of calories from carbs. I don't care about candida or any specific diagnosis. I know that blood sugar surges wreck my health and there is something infesting my guts that likes sugar. I get better when I eat less carbs. I get worse when I eat more carbs. The end.

2564c814ad9931c834ae092e1ef069fb

(231)

on May 04, 2013
at 12:36 AM

It would be so expensive for me that I'd really have to try to make my own, and that idea makes me nervous - Im not sure if I'd have all the milk proteins out.

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8 Answers

4
34a31e6e59ee73ac7ddfd96c3e653919

on May 04, 2013
at 01:37 AM

egg nog made out of canned coconut milk and egg yolks raw or cooked has quite a bit of saturated fat in it...i know the yolks have some pufas but it might make it easier to drink back a can of coconut milk like that.

3
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on May 04, 2013
at 01:20 AM

40% of calories from saturated fat? You're lucky to get 40% of your dietary fats as saturated. Take beef fat, probably the most saturated animal fat: 50% MUFA, 45% saturated, 5% PUFA as fractions of fat. As fractions of calories, if 80% lean: 30% MUFA, 27% saturated, 3% PUFA. So, already, it's impossible to get 40% of your calories from saturated fat eating 80% lean beef, only possible eating nearly 100% beef fat, hardly a reasonable diet. Oh, you could eat tons of coconut oil to get such a high saturated fat level in your diet, again, an unrealistic and unnatural diet.

You've been duped by some bad science. Saturated fat is neutral at best. It's not something that should be shunned completely, but it's not something to center one's dietary universe around.

The answer for calories is... you don't want to hear it... carbs. Candida is such a BS diagnosis as well.

2564c814ad9931c834ae092e1ef069fb

(231)

on May 04, 2013
at 01:37 AM

You're the one who is duped if you think it's natural to get any significant portion of calories from carbs. I don't care about candida or any specific diagnosis. I know that blood sugar surges wreck my health and there is something infesting my guts that likes sugar. I get better when I eat less carbs. I get worse when I eat more carbs. The end.

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on May 04, 2013
at 10:52 AM

Right on the money! i don't know why people seek to up saturated fat loads when hardly any culture would have been able to eat that way, gotta cut back on my own coconut oil consumption

3
2006ccb2b60f9cc5ba5e8eff8a7abc46

on May 04, 2013
at 12:18 AM

egg yolks, ox tails, pork bellies, sausages, pretty much whatever fatty cuts of meat you can find, see if your butcher/rancher is willing to sell you fat trim or grind you extra fatty meats.

edit: BONE MARROW, marrow bones are usually cheap, thaw them and scoop the marrow out, use it like butter to add at the end of roasting meats, its amazing and extremely calorific, and often times marrow bones inexpensive.

1
12fb4f8de15dd73ded0068c7bdd971c5

on May 08, 2013
at 06:53 AM

7 Reasons to get More Saturated Fat

1) Improved cardiovascular risk factors

Saturated fat in the diet is the only means to reduce the levels of lipoprotein (a) ??? that correlates strongly with risk for heart disease. Eating saturated fats raises the level of HDL, the good cholesterol.

2) Stronger bones

50% of dietary fats should be saturated fats for calcium to be incorporated into the bone structure, according to expert in human health, Mary Enig, Ph.D.

3) Improved liver health

Studies show that saturated fat encourages the liver cells to dump fat content. Saturated fat has been shown to protect the liver from toxic insults & even to reverse the damage.

4) Healthy lungs

The fat content of lung surfactant is 100% saturated fatty acids. Replacement of these critical fats by other types of fat makes faulty surfactant & potentially causes collapse of the airspaces & respiratory distress.

5) Healthy brain

Your brain is mainly made of fat & cholesterol. Most of the fatty acids in the brain are actually saturated. The brain needs saturated fats to function optimally.

6) Proper nerve signaling & hormone production

Certain saturated fats, found in butter, lard, coconut oil, function directly as signaling messengers that influence the metabolism.

7) Strong immune system.

Saturated fats found in butter & coconut oil play key roles in immune health.

1
137980865c0d982a75c092938d8bb714

on May 04, 2013
at 02:52 AM

don't be nervous about making ghee..super easy and and safe to consume. get a couple blocks of KerryGold butter, a jar and some cheesecloth, watch a coupla YouTube videos on how to make the stuff - basically cooking it in a pot on the stove- and JUST DO IT...i DID IT and it turned out great - there is no mystery. There are many many people with dairy intolerances that do just fine with ghee. Good Luck!

2564c814ad9931c834ae092e1ef069fb

(231)

on May 04, 2013
at 02:59 AM

Thanks for the encouragement. I might consider it though I am scared to death of dairy. I have celiac and I think casein causes my immune system to freak out in a similar way that gluten does.

62fafa8cb15af7c562fa8c270f7b6174

(619)

on May 04, 2013
at 04:30 AM

Throw it in the oven at 250 and all the nasty casein will settle out and begin to brown in a few hours, skim and strain the clarified butter. Let it settle and pour it off again, you can see all the solids left behind. Or just forget it in the oven, same thing. Safe and easy and tasty.

1
8f2d9842fdfec224a425c0f77c4ee34d

(1241)

on May 04, 2013
at 12:14 AM

Have you tried ghee? Most people who have trouble with dairy are usually fine with it.

2564c814ad9931c834ae092e1ef069fb

(231)

on May 04, 2013
at 12:36 AM

It would be so expensive for me that I'd really have to try to make my own, and that idea makes me nervous - Im not sure if I'd have all the milk proteins out.

0
6120c989fd5b69f42a0834b69b87955b

(24553)

on May 08, 2013
at 07:22 AM

You seem to have forgotten one of the macros, protein. Meat should be filling if isolated fat isn't filling you up sufficiently. If eaten in sufficient quantity it will also help you hang on to muscle so you don't shrink.

No need to fear the natural breakdown of fats into Saturated, MUFA, and PUFA, when they are in naturally packaged ratios, to seek isolated saturated fat is kind of an evolutionarily novel concept.

If you are seeking out the fattiest parts of an animal you can't beat brains and bone marrow. Sheep brain is supposed to be very good. Osso bucco is fucking fantastic. I saw an ingenious way of cooking it where you cut the marrow bone lengthwise. Fatty pork belly isn't bad either. Don't forget fatty fish like tuna belly, cod livers, and salmon. Fish roe is freakishly satiating as well.

Sounds like you aren't sure about candida, but if you do suspect it, be on the lookout for a flare in symptoms when switching over to a high fat diet because those little bastards can sustain themselves just as happily on ketones as on sugar. You can try something like Diflucan if you do suspect candida albicans to see if there is an impact.

0
3ec1b1b21c5b8ca332262822ae82be22

on May 04, 2013
at 12:37 AM

Cook with coconut oil and ghee (if you can have it) and eat the fat on grass fed meat and you should be good.

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