0

votes

Ideas for eating fats

Commented on January 20, 2014
Created January 15, 2014 at 3:18 AM

On workout days I need to eat around 3600 calories. Getting to 2700 is easy and then I run out of ideas so I just eat enough raw butter/coconut oil/peanut butter/nuts to make up the rest.

Does anyone have good ideas how to eat more fat during the day? Or ideas for a fatty meal in the evening?

Medium avatar

(624)

on January 20, 2014
at 07:41 PM

Sounds Awesome!

Medium avatar

(10611)

on January 18, 2014
at 11:29 AM

Fry up chopped bacon and cole vegetables together....shredded cabbage or brussels sprouts work really well with bacon.

Medium avatar

(10611)

on January 18, 2014
at 11:25 AM

25% carbs at 3600 calories per day is not garden variety low carb paleo.... That said we're adapted to eat a wide range of macros. Northern Amerind diets were heavy to meat and fish most of the year - probably around the 75% protein/fat ratio you're targeting - but they didn't shun carbs when they were available, and would travel/trade/dig like crazy to get them. In central and south America, with more temperate climates, the protein/fat ratio was lower due to readily available starches from corn, beans and potatoes. Same genotype, different place.

Medium avatar

(624)

on January 17, 2014
at 10:51 PM

Do you guys watch your micros? How are you getting all your micronutrients if you're eating so much fat and so little carb? Micronutrients is the main reason I upped my carb intake. Particularly for potassium...

Medium avatar

(624)

on January 17, 2014
at 10:37 PM

I rarely have sweet potatoes that aren't drenched in butter... Sometimes I swap out the salt/pepper though for some cinnamon.

Medium avatar

(624)

on January 17, 2014
at 10:29 PM

I'm with @paint94979 - I get really sick of people calling themselves "paleo" then loading up on highly processed, intensely fatty snacks and "fat bombs" and acting like it's a health food. It might help you lose weight, but that doesn't make it healthy, or paleo. It may taste good but it sounds pretty gross to me. I'd rather just eat coconut butter out the jar or eat a handful of macadamia nuts or a bar of dark chocolate or a whole avocado, or mix them all up even.

Medium avatar

(20)

on January 17, 2014
at 04:18 PM

Totally.

Medium avatar

(20)

on January 17, 2014
at 04:14 PM

@TheGastronomer: Nuts is practically a given to me :) and @maxphil did mention that he is already taking nuts, hence not including it in the list. He asked about upping fats, and I replied with fat specifics. My intake though does include a lot of what's in your list, minus the sausage/pork/bacon, so.. yum! @digitalepiphany: Ah, cheese somehow never really made it into my macros; I get bloated on dairy although I'm quite alright with cheese. Going Paleo made it so much easier to just ignore the dairy section, haha! Thanks for the tip tho, I should cheat with it :)

9819f58fdfdd481fa5d3b5f83b5f65a6

on January 17, 2014
at 03:33 PM

I usually skip breakfast and lunch. A friend of mine is doing the same thing, and he also wound up only eating once per day. I drink some tea with coconut oil every once in a while during the day.

Be157308a0438e382b88d9db4c12ab30

on January 17, 2014
at 03:33 PM

What happened to olives, nuts (almonds, macadamias, hazelnuts, pecans) and nut butters, paleo mayo using eggs and avocado/macadamia/light olive/coconut oil, salad dressing using olive oil and balsamic vinegar and dijon mustard, crunchy pork rinds, egg salad with paleo mayo, tapenades with lots of olive oil and olives and anchovies (optional), almond hummus, sausage/bacon/pork belly. Eating fat is so easy, just be creative, the possibilities are endless.

Be157308a0438e382b88d9db4c12ab30

on January 17, 2014
at 03:26 PM

I eat about same percentage of calories form fat and I too find that before 5pm, hunger is virtually nonexistent, so I usually skip lunch. Glad to know I'm not alone in that regard.

Af679502f1e31c0c59c79bd08f324b35

(559)

on January 17, 2014
at 02:33 PM

Why eat that concoction though? I thought paleo is all about eating eating whole real foods? Not just flooding your body with high amounts of fatty oils and butters...

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 17, 2014
at 01:29 PM

Disordered eating is rough.

9819f58fdfdd481fa5d3b5f83b5f65a6

on January 17, 2014
at 01:02 PM

One of the easiest ways I've found to add fat is to eat cheese. I know, I know, it's not technically paleo. But, I'm lactose tolerant and it doesn't seem to cause any inflammation. Cheese is already at 70-80% fat and calorically dense, so it's an easy way to add fat calories. And,it fills you up. Just take a few bites ff a block of cheese, and you're good to go.

Medium avatar

(20)

on January 17, 2014
at 05:25 AM

The superfat eggie thing sounds utterly delicious.

And despite me taking in sweet potatoes, sometimes using it to make a mug cake, oddly enough I never thought to mash it up with a form of fat. Thanks for the idea :)

Medium avatar

(20)

on January 17, 2014
at 03:44 AM

Such ratio could only happen because I ate too little. Lesson learned in the toughest of ways. :/

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 16, 2014
at 08:59 PM

70% protein? Really?

Medium avatar

(20)

on January 16, 2014
at 07:20 PM

I guess it depends on what his current focus is. He mentioned workouts, so I'm wondering if there is a certain goal that @maxphil is looking for, as to whether it's fat loss, maintenance, increasing muscle mass, fueling a workout development phase etc. along with achieving a certain body fat percentage.

There's no real general ratio in the end, imho.

But go with a wonky ratio like mine, PCF 70/10/20 and I'm now suffering: am currently going through amenorrhea and suffering almost a year of hair loss. That said, I didn't realise until it was too late that I've been underfeeding.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 15, 2014
at 10:38 PM

Right on. Generally, good ratios fall in the ballpark of 20% protein, 30-60% fat, 20-50% carbohydrate.

Medium avatar

(624)

on January 15, 2014
at 09:13 PM

There is too much obsession over specific ratios. I feel best when I let my ratios vary from day to day depending on what my body asks for. I tend to end up around 50/25/25 but I actually aim more for 65/30/15... I've learned not to worry about it.

Medium avatar

(0)

on January 15, 2014
at 05:13 PM

Sure I could easily substitute the rest with a combination of white rice or potatoes with fats, but I was under the impression that 50% fat, 25% carbs, 25% protein was the general macro ratio to follow paleo. I would appreciate your take on the matter if that's not the case.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 15, 2014
at 04:10 PM

But why? There's no magic around any one macro ratio.

Medium avatar

(0)

on January 15, 2014
at 03:46 PM

For my macros to be roughly 50% fat, 25% carbs, 25% protein, all I'm missing are fats.

  • Size75 avatar

    asked by

    (0)
  • Views
    3.4K
  • Last Activity
    1641D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

7 Answers

0
Medium avatar

on January 17, 2014
at 03:44 PM

I do bulletproof coffee in the mornings. Since I have a sweet tooth, I often do a "milkshake" after dinner with full fat coconut milk, cocoa powder, ice (use coconut milk ice cubes if you're fancy) and stevia. I'll add in almond extract, vanilla or peppermint if I'm feeling frisky.

0
Medium avatar

(20)

on January 17, 2014
at 05:19 AM

I myself find it hard to up the fat ratio, and like you, the easiest route I take is by taking coconut oil. It's personally a bit tricky to increase fat without feeling like you're drinking it up.

Otherwise, I find cooking to be the only optimal way in increasing the consumption of paleo fat.

  • Butter/Ghee: Try to sneak them up in things you're already consuming once in a while to spice things up :)
  • Coconut oil: Use it in paleo bakes, smoothies, as a spread on toast, daily cooking.
  • EVOO: Going generous with this is the easiest way. Drizzle your salads with it, create all sorts of dressings/sauce with it, include it in marinades, or make a pesto with it: combine salt, garlic, fresh basil and pine nuts in a food processor.
  • Coconut milk: Incorporating coconut milk into cooking is delicious and easy as it's versatile in usage. You can use it in smoothies, as a component in a dessert, curries, stir fry, crockpot dish, etc. Indian, Thai and Malay recipes can be great inspiration for delicious meals using coconut milk. If you take coffee, swapping regular milk for coconut milk is quite delectable. Or, when taking in any form of milk, swap 50% with coconut milk and add a bit of salt. A savoury mug cake would also be easy to whip up: eggs, coconut milk, coconut oil, dash of salt, almond flour.
  • Animal fats: Obtaining tallow is a bit hard unless you render yourself; the usual route for animal fat would usually be to consume meats whole, and there's the issue of fatty cuts from conventionally raised meats being high in omega-6. A decadent suggestion would be to sauté cuts of meat in coconut oil with chosen herbs and spices, and end it with crushed nuts e.g. cashews.
  • Avocado: Use it in salads, as a snack on its own, put it in a smoothie, make baked eggs in avocado, make it into a homemade mayo.

9819f58fdfdd481fa5d3b5f83b5f65a6

on January 17, 2014
at 01:02 PM

One of the easiest ways I've found to add fat is to eat cheese. I know, I know, it's not technically paleo. But, I'm lactose tolerant and it doesn't seem to cause any inflammation. Cheese is already at 70-80% fat and calorically dense, so it's an easy way to add fat calories. And,it fills you up. Just take a few bites ff a block of cheese, and you're good to go.

Be157308a0438e382b88d9db4c12ab30

on January 17, 2014
at 03:33 PM

What happened to olives, nuts (almonds, macadamias, hazelnuts, pecans) and nut butters, paleo mayo using eggs and avocado/macadamia/light olive/coconut oil, salad dressing using olive oil and balsamic vinegar and dijon mustard, crunchy pork rinds, egg salad with paleo mayo, tapenades with lots of olive oil and olives and anchovies (optional), almond hummus, sausage/bacon/pork belly. Eating fat is so easy, just be creative, the possibilities are endless.

0
Medium avatar

(20)

on January 17, 2014
at 05:13 AM

I myself find it hard to up the fat ratio, and like you, the easiest route I take is by taking coconut oil. It's personally a bit tricky to increase fat without feeling like you're drinking it up.

Otherwise, I find cooking to be the only optimal way in increasing the consumption of paleo fat.

  • Butter/Ghee: Try to sneak them up in things you're already consuming once in a while to spice things up :)
  • Coconut oil: Use it in paleo bakes, smoothies, as a spread on toast, daily cooking.
  • EVOO: Going generous with this is the easiest way. Drizzle your salads with it, create all sorts of dressings/sauce with it, include it in marinades, or make a pesto with it: combine salt, garlic, fresh basil and pine nuts in a food processor.
  • Coconut milk: Incorporating coconut milk into cooking is delicious and easy as it's versatile in usage. You can use it in smoothies, as a component in a dessert, curries, stir fry, crockpot dish, etc. Indian, Thai and Malay recipes can be great inspiration for delicious meals using coconut milk. If you take coffee, swapping regular milk for coconut milk is quite delectable. Or, when taking in any form of milk, swap 50% with coconut milk and add a bit of salt. A savoury mug cake would also be easy to whip up: eggs, coconut milk, coconut oil, dash of salt, almond flour.
  • Animal fats: Obtaining tallow is a bit hard unless you render yourself; the usual route for animal fat would usually be to consume meats whole, and there's the issue of fatty cuts from conventionally raised meats being high in omega-6. A decadent suggestion would be to sauté cuts of meat in coconut oil with chosen herbs and spices, and end it with crushed nuts e.g. cashews.
  • Avocado: Use it in salads, as a snack on its own, put it in a smoothie, make baked eggs in avocado, make it into a homemade mayo.

0
7b9d154c0f3cc15d5645c21cd32481e8

on January 17, 2014
at 04:45 AM

I love bulletproof coffee. There are also "fat bombs" you can make that taste really good. The most popular is the coconut oil, grass-fed butter, almond butter, and cocoa powder.

Af679502f1e31c0c59c79bd08f324b35

(559)

on January 17, 2014
at 02:33 PM

Why eat that concoction though? I thought paleo is all about eating eating whole real foods? Not just flooding your body with high amounts of fatty oils and butters...

Medium avatar

(624)

on January 17, 2014
at 10:29 PM

I'm with @paint94979 - I get really sick of people calling themselves "paleo" then loading up on highly processed, intensely fatty snacks and "fat bombs" and acting like it's a health food. It might help you lose weight, but that doesn't make it healthy, or paleo. It may taste good but it sounds pretty gross to me. I'd rather just eat coconut butter out the jar or eat a handful of macadamia nuts or a bar of dark chocolate or a whole avocado, or mix them all up even.

0
9819f58fdfdd481fa5d3b5f83b5f65a6

on January 17, 2014
at 12:16 AM

@maxphil

He's probably keto, which is why he's trying to add fats. Google bulletproof coffee. Easy way to add extra fats. You can also use caffeine-free tea if you're watching your caffeine intake, or if you do this late enough in the day.

I'm keto and do IF. The IF just came about on its own. I'm eating about 80% of my diet in fat, and I've noticed that I'm rarely hungry before 5PM. I've also got plenty of stored body fat, so I'm definitely feeding on that throughout the day.

Be157308a0438e382b88d9db4c12ab30

on January 17, 2014
at 03:26 PM

I eat about same percentage of calories form fat and I too find that before 5pm, hunger is virtually nonexistent, so I usually skip lunch. Glad to know I'm not alone in that regard.

Medium avatar

(624)

on January 17, 2014
at 10:51 PM

Do you guys watch your micros? How are you getting all your micronutrients if you're eating so much fat and so little carb? Micronutrients is the main reason I upped my carb intake. Particularly for potassium...

9819f58fdfdd481fa5d3b5f83b5f65a6

on January 17, 2014
at 03:33 PM

I usually skip breakfast and lunch. A friend of mine is doing the same thing, and he also wound up only eating once per day. I drink some tea with coconut oil every once in a while during the day.

0
Medium avatar

on January 15, 2014
at 09:11 PM

Those extra calories should probably come from a mix of fat and carbs.

I like to use potatoes (both sweet and white) as a sort of butter delivery system. Simply bake a potato and add about an ounce (give or take a lot) of butter, some salt and pepper, and enjoy. Also if you do some dairy, try making mashed potatoes by boiling peeled russet potatoes and immediately mixing them with a LOT of butter and heavy whipping cream. This usually works out to about 75% fat and 25% carb by calorie count. You can then top it with some nice thick fatty broth or some home made paleo gravy and it goes up to almost all fat with potato starch mostly for texture.

Macadamia nuts and very dark chocolate are great fat sources. Healthy, nutritious, and delicious. Try them mixed and consider adding in a bit of raisins if raisins don't scare you.

Soft boil a bunch of eggs and eat mostly just the yolk for a quick fix.

Try my "superfat eggie thing" invention: take 8-12 eggs, break them open and discard half or more of the whites but keep some for texture. Don't mix it; keep the yolks whole in a bowl with a bit of the white. Take some tallow, olive oil, butter, or other cooking fat and dump it in a hot pan. Use as much as you want. Toss in some onions (to taste; I use a lot) and saute a little before adding in minced garlic (again, I go to the extreme). At this point you might use some other sauteable veggies but I usually don't. Now push the garlic/onion to the side of the pan and toss in your eggs, breaking as few yolks as possible but don't obsess. Try to get the whites to cook up a bit by cutting/pushing them around while the yolks sit on top. Then quickly mix the egg/yolk/garlic/onion together into a big steaming pile of goodness. Consider topping with grated cheese if you're not free of dairy. The cheese can also be mixed in at the "quickly mix" stage to help glue everything together. This is one of my favorite dishes and it takes less than 15 minutes to make and clean up.

Steam up some broccoli and cauliflower then drench it in butter...

Eat more bacon...

Make some really fatty salad dressing with olive oil, balsamic vinegar, and seasonings to taste. Then use some full fat feta cheese if you do dairy, along with avocados and maybe some nuts on your salad. Get your veggies along with lots of quality fats...

Have fun!

Medium avatar

(10611)

on January 18, 2014
at 11:29 AM

Fry up chopped bacon and cole vegetables together....shredded cabbage or brussels sprouts work really well with bacon.

Medium avatar

(20)

on January 17, 2014
at 05:25 AM

The superfat eggie thing sounds utterly delicious.

And despite me taking in sweet potatoes, sometimes using it to make a mug cake, oddly enough I never thought to mash it up with a form of fat. Thanks for the idea :)

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 15, 2014
at 03:44 AM

Why necessarily more fat? Why not carbs?

Medium avatar

(10611)

on January 18, 2014
at 11:25 AM

25% carbs at 3600 calories per day is not garden variety low carb paleo.... That said we're adapted to eat a wide range of macros. Northern Amerind diets were heavy to meat and fish most of the year - probably around the 75% protein/fat ratio you're targeting - but they didn't shun carbs when they were available, and would travel/trade/dig like crazy to get them. In central and south America, with more temperate climates, the protein/fat ratio was lower due to readily available starches from corn, beans and potatoes. Same genotype, different place.

Medium avatar

(0)

on January 15, 2014
at 03:46 PM

For my macros to be roughly 50% fat, 25% carbs, 25% protein, all I'm missing are fats.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!