4

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What's an easy way to stack fat calories without avocados?

Answered on September 12, 2014
Created August 04, 2012 at 12:14 PM

So this is my 3rd day on Paleo, and I just spent some time going back over what I ate and calculating the calories on LiveStrong.com

I had a pretty weak lunch, but I'm still way off on my fat:protein:carb ratios (I've got pretty much a 1:1:1: ratio today) and about 800 calories short of my weight goal of 2600 (according to livestrong anyways).

All my stats are below, but basically it seems like I'm missing fats.

I live in China, where avocados are pretty much prohibitively expensive. I'm drizzling olive oil and slathering everything in butter. What else can I do to stack those fats?

(I'm a super skinny guy at ~120lbs, and looking to gain)

  1. Breakfast (570 calories):
    • 2 eggs
    • 4 strips of bacon
    • half an onion
    • butter
    • dragon fruit
    • Macros: 42 fat, 18 carbs, 29 protein
  2. Lunch (~400 calories):
    • steak salad at a restaurant
    • Macros: roughly 15 fat, 20 carbs, 35 protein
  3. Dinner (807 calories):
    • 8oz chicken breast
    • Olive oil, butter
    • Carrot, half onion, mushrooms
    • Raw chives/coriander
    • Half a large yam
    • Macros: 44 fat, 56 carbs, 51 protein

Total Calories: 1758 Total Macros: 102, 95, 116

Looks like I'm just missing about 500 calories in fat, but not sure how to add it in. My dinner was an absolute mountain of food and don't think I can eat that much consistently.

Love this site! Cheers, Pin

7fe5356d03d69426725ac33cec51e62c

(104)

on August 07, 2012
at 02:39 PM

FYI, I attempted to make my own coconut milk the other day. Draining the water and cracking it open was easy, but getting the meat off was not!! Ended up microwaving the thing for a bit to remove the meat but the resulting shake was horrific.

724ac8ed9ddc603e87adf6cfb901a8d8

(325)

on August 04, 2012
at 03:59 PM

And you want to be careful of canned coconut milk...sometimes they add other ingredients for shelf stability and flavor enhancement

724ac8ed9ddc603e87adf6cfb901a8d8

(325)

on August 04, 2012
at 03:58 PM

Pin, fresh coconut would be great...you want to eat the meat of course. What I do is take whole young coconuts and blend the meat with the water to make my own milk...very tasty :) And if you want a higher fat ratio, just put less of the coconut water in the mix.

7fe5356d03d69426725ac33cec51e62c

(104)

on August 04, 2012
at 02:56 PM

Wow, holy crap. Certain brands of coconut milk have like 50g of fat per serving... will definitely go on the prowl for that. Do you get that much from a fresh coconut? If so I'm stacking up on that juice...

45e51fee7d295e523ff4134f76c3ba05

(923)

on August 04, 2012
at 02:36 PM

liver pate is an excellent way to up your calories

7fe5356d03d69426725ac33cec51e62c

(104)

on August 04, 2012
at 02:31 PM

@Jamie thanks man! Just checked out the website too and it looks good as well, will give it a whirl.

7fe5356d03d69426725ac33cec51e62c

(104)

on August 04, 2012
at 01:58 PM

I'm eating a "salad" right now which is essentially like 30g of olive oil and cashew nuts plus some coriander. Unfortunately I'm on a cardio program, already pretty lean and been getting leaner to get to this point... hope paleo will not turn me emaciated.

39d290f0fc2ca0d12006a9147b3584aa

(144)

on August 04, 2012
at 01:30 PM

I was thinking nuts too. They always feel so naughty somehow, too, after a lifetime being told nuts are full of fat and therefore bad for you!

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on August 04, 2012
at 12:49 PM

Hey, just thought id say, welcome Pin :) Enjoying your enthusiam. And yeah, it is a great site! You might appreciate this for tracking macros and micros - http://cronometer.com/

7fe5356d03d69426725ac33cec51e62c

(104)

on August 04, 2012
at 12:33 PM

Should note that I supplement 2400mg of fish oil each morning

7fe5356d03d69426725ac33cec51e62c

(104)

on August 04, 2012
at 12:31 PM

Good point about the fatty cuts. Coconut butter might be too hard to attain out here. I'm going to limit my dairy to butter/heavy cream for the first 30 days of paleo to see how I do. For omega 3 I supplement 2400mg of fish oil with my breakfast (roughly 750mg omega3) p.s. you get replies so fast on this site! love it!!

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10 Answers

5
91119f53c3827f5c7fc90b98cab85b04

(799)

on August 04, 2012
at 12:28 PM

move up to 4 eggs instead of 2
use more butter
coconut oil as mentioned above
add fatty fish like salmon, sardines which will cover the omega 3s also
you can work a little macadamia nut / oil in there as well

4
Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on August 04, 2012
at 12:26 PM

Fattier meats?

Chicken even when its got skin on is pretty proteiny...Steak when its in strips is pretty lean. A fattier cut of meat will probably give you what your after macro wise.

When I eat chicken or salmon, my fat intake goes down a bit, and protein up, despite that they both have some fat. Thankfully the fattier cuts I eat bump up the average to about right (things like mutton leg, lamb loins, rib-eye steak)

Nuts are fatty, and if you stick to macadamias your omega-6 wont go out of wack.

39d290f0fc2ca0d12006a9147b3584aa

(144)

on August 04, 2012
at 01:30 PM

I was thinking nuts too. They always feel so naughty somehow, too, after a lifetime being told nuts are full of fat and therefore bad for you!

3
892be7bd354cb6359a42bbda9069c2c0

(120)

on August 04, 2012
at 02:27 PM

Coconut milk is a great - and tasty - way to supplement your fat. Drink it plain, use it for cooking, mix it into a smoothie. Delicious!

724ac8ed9ddc603e87adf6cfb901a8d8

(325)

on August 04, 2012
at 03:59 PM

And you want to be careful of canned coconut milk...sometimes they add other ingredients for shelf stability and flavor enhancement

724ac8ed9ddc603e87adf6cfb901a8d8

(325)

on August 04, 2012
at 03:58 PM

Pin, fresh coconut would be great...you want to eat the meat of course. What I do is take whole young coconuts and blend the meat with the water to make my own milk...very tasty :) And if you want a higher fat ratio, just put less of the coconut water in the mix.

7fe5356d03d69426725ac33cec51e62c

(104)

on August 04, 2012
at 02:56 PM

Wow, holy crap. Certain brands of coconut milk have like 50g of fat per serving... will definitely go on the prowl for that. Do you get that much from a fresh coconut? If so I'm stacking up on that juice...

7fe5356d03d69426725ac33cec51e62c

(104)

on August 07, 2012
at 02:39 PM

FYI, I attempted to make my own coconut milk the other day. Draining the water and cracking it open was easy, but getting the meat off was not!! Ended up microwaving the thing for a bit to remove the meat but the resulting shake was horrific.

3
A3a4696c919e916ec971691559e9c942

(2043)

on August 04, 2012
at 01:01 PM

Bone marrow. Pure fat, awesome taste. Works great as a salad dressing.

2
10cadc0a2dff90c849c6d088832be324

(741)

on August 04, 2012
at 03:36 PM

My friend you'll want to start up some MCT oil! I take 2 tbsp in the morning every day. I believe it's 9 grams? Of fat per table spoon. Warning though- start low. It gives you a good buzz the first time because it's pure energy!

Oh! And it taste like nothing. Like viscus water really.

2
2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on August 04, 2012
at 03:31 PM

Add dessert, which can be a bunch of berries smothered in coconut milk OR coconut butter.

With dinner, add a good tablespoon of grass fed butter to that yam.

And swap out the chicken breast for fatty cuts of beef and lamb.

Go for it!

2
92d67b02a709cad2250f10848f9178e6

on August 04, 2012
at 12:21 PM

Try fatty cuts of beef or lamb instead of chicken. Add coconut butter (eat it by the spoonful). If you do dairy/nut, add cheese and nuts/nut butters? How are you getting your omega 3?

7fe5356d03d69426725ac33cec51e62c

(104)

on August 04, 2012
at 12:31 PM

Good point about the fatty cuts. Coconut butter might be too hard to attain out here. I'm going to limit my dairy to butter/heavy cream for the first 30 days of paleo to see how I do. For omega 3 I supplement 2400mg of fish oil with my breakfast (roughly 750mg omega3) p.s. you get replies so fast on this site! love it!!

1
Adb249ff0b1447d86ed308d0265e2b86

on August 04, 2012
at 01:37 PM

Male, 120lbs!!! You're very, very skinny. I'd do the paleo thing with plenty of potatoes and sweet potatoes. (No dairy or grains of course). Make sure you're on a bodybuilding program or I can see you dropping 10-15lbs in the early weeks.

Eat four times a day. There are too many hours in the day to eat just three times! I'm currently snacking on carrot sticks with liver pat?? (27.5g fat per 100g).

As for the Avocados try visiting a fruit and veg market around closing time. I bought 8 avocados last week for ??1, okay they were a bit soft but still usable. ??1 is the normal price for just one in my country.

7fe5356d03d69426725ac33cec51e62c

(104)

on August 04, 2012
at 01:58 PM

I'm eating a "salad" right now which is essentially like 30g of olive oil and cashew nuts plus some coriander. Unfortunately I'm on a cardio program, already pretty lean and been getting leaner to get to this point... hope paleo will not turn me emaciated.

45e51fee7d295e523ff4134f76c3ba05

(923)

on August 04, 2012
at 02:36 PM

liver pate is an excellent way to up your calories

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 17, 2012
at 04:55 PM

Pin, lots of good answers above, I just wanted to add one piece of advice.

Let your body decide what you need to eat. Fat is very important, so fattier fish, fattier cuts of meat, etc will help. But see how your body is responding after eating this way for a few weeks. Forcing yourself to eat more than you are comfortable with is not going to end well.

0
A3c56c85290f748410a6f340ddd552b3

on September 17, 2012
at 04:23 PM

China is the limiting factor, obviously. Can you order from Amazon? I'll agree with MCT oil, and also coconut butter/manna. Delicious stuff - eat it like peanut butter and never go short on calories again.

I can't fully recommend the full-fat meat products because the quality of the fat itself could be questionable. Is there grass-fed in China? Good question.

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