Fat...in what form?

Answered on August 19, 2014
Created February 08, 2013 at 5:19 PM

So, I'm reading all these posts and how people are getting 50% and up in their daily diet from fat. How do you do this? I think I probably eat only 20% or less and A LOT of protein. So, how do you add fat? Are you eating spoons full of coconut oil? Nawing on hunks of lard? What?!

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3 Answers


on February 08, 2013
at 06:33 PM

It's easy. What's challenging in my opinion is balancing the fat vs. protein - if I eat eggs for breakfast with avocado, seafood & salad at lunch, ground beef curry in coconut milk for dinner, I'm easily eating upwards 65% fat. I suppose I'm not coming from a mindset of avoiding fat though, so I find it easy. When I stopped thinking about what was in food (fat or protein or carbs) and just ate real food without analyzing or worrying, my appetite naturally steered me (once you cut out the grains & sugars and aren't addicted to those though)



on February 08, 2013
at 06:41 PM

It hasn't been too challenging for me. I eat full fat dairy, so I usually have some cheese each day, some nuts, I cook with olive & coconut oil and sometimes heavy cream or coconut milk, and I eat meat that hasn't had it's natural fat removed (i.e. skin on chicken, normal fat ground beef, sausage, salmon etc...).

One of the keys is that I don't eat a lot of protein. I've actually found that it's really hard for me to sustain >100g of protein a day for more than a couple of weeks. (I am a 5'1" woman.) For whatever reason it really doesn't sit well with my system. Taking it easy on the lean muscle protein (skinless chicken breasts, pork tenderloin etc...) in favor of richer, fattier cuts means it's fairly easy to get a better balance of protein and fat.



on February 08, 2013
at 05:30 PM

The actual list is enormous, 'cause so many real foods qualify.

  • Fat from standard cuts of good meat (a great whole food way to get fats)
  • Fish, especially fish like salmon and mackerel (also a great whole food fat source)
  • Actual, whole coconut (mmmm)
  • Avocados (good ole MUFAs when SFAs aren't around)

Daily use, but not a large percentage would include healthful cooking oils and fats: coconut oil, olive oil, avocado oil (I've never used it, personally), cocoa butter (not very popular, but good), as well as unprocessed forms of animals fats: lard, suet, tallow, etc.

To trim the tree, there's nuts and nut butters. They are great to have as a sometimes food, but aren't the most optimal food to eat overall.

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