Fat FAQ
baconslave
Posts: 7,018 Member
I'm gathering info to start hashing out the Fat FAQ.
So far I have as "to be addressed":
How to increase fat intake?
What should my fat macro be?
Isn't fat bad?
Are there any bad fats?
What is a fat bomb?
What is a fat fast?
Any suggestions for other questions and for easily mined resources appreciated. I'm combing through a few old threads here and other places.
This one might take awhile. Bear with me.
So far I have as "to be addressed":
How to increase fat intake?
What should my fat macro be?
Isn't fat bad?
Are there any bad fats?
What is a fat bomb?
What is a fat fast?
Any suggestions for other questions and for easily mined resources appreciated. I'm combing through a few old threads here and other places.
This one might take awhile. Bear with me.
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Replies
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Smoke points for cooking with different oils/fats and/or things to be aware of when using them for cooking vs baking. I've noticed a lot of people who come in new to lc are also new to cooking.
https://s-media-cache-ak0.pinimg.com/236x/34/c9/07/34c90785c7f316aac56144ad37694726.jpg
That could go hand in hand with "I read about coconut oil and ran out to Costco, why do I live in the bathroom now?"0 -
My fat level is X, isn't that too high? (Where X is just about any value, but especially 100g+ ranges.)
Won't I gain weight eating all that fat?0 -
Worst, bad, ok, good and best fats (the whole spectrum). Or which to eat and which to avoid. Hydrogenated/trans fats the worst? I'm thinking coconut oil is the best. That was the first question I had when starting Keto.
Then there is the poly, saturated, (and all those other types)....
Dan the Man from Michigan
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A few links I have gathered mostly for me but always happy to share.
From Web Med not so much about Fat and more to the good of low carb but a good short read.
webmd.com/cholesterol-management/news/20100802/low-carb-diets-improve-cholesterol-long-term
A long youtube part one and two.
https://vimeo.com/77730824
https://vimeo.com/782592090 -
Any other suggestions?0
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How to render lard from pork fat or tallow from beef. How to store it properly.
Also, which oils are good for cooking and which are better reserved for cold uses, like the other posters mentioned above.
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Maybe simple recipes to boost fat intake, like Hollandaise sauce?0
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Personally, how can I get some fat in when fat is the *only* macro I'm short on by the end of the day? I'm not quite there yet for eating butter from a spoon.0
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GrannyMayOz wrote: »Personally, how can I get some fat in when fat is the *only* macro I'm short on by the end of the day? I'm not quite there yet for eating butter from a spoon.
Well I have to tell you, with this Fat Fast thing I did this week? Getting my fat % in was definitely the hardest thing for me to do. Every day I was sitting crunching and shifting foods and macros around to try and get as close to the recommended 90% for the FF as I could, and I STILL didn't make it except for one day (averaged 87% over 5 days). All I can say is that pre-logging helped immensely because I didn't find myself at day's end short on fat yet already at (or above) my calorie goal.
Maybe try a week's worth of pre-planning/logging before you eat, just to get a feel for where you need to be and where you can effortlessly add fat to hit your targets? Just a thought...
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GrannyMayOz wrote: »Personally, how can I get some fat in when fat is the *only* macro I'm short on by the end of the day? I'm not quite there yet for eating butter from a spoon.
Have you tried some chocolate fat bombs yet?
Dan the Man from Michigan
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Chocolate fat bombs are my favorite thing EVER!0
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Maybe try a week's worth of pre-planning/logging before you eat, just to get a feel for where you need to be and where you can effortlessly add fat to hit your targets? Just a thought...
My husband is the chef for our main meal (brunch), though I only need to place a recipe in front of him and that's what he makes. Then later I usually 'gather' all the foods I could eat for dinner by entering them in my diary, and deleting those that won't fit for my day's goals. Then I print the page and take it to the kitchen so I remember what, and how much, of anything to eat LOL It's a good idea to pre-log my dinner before I've eaten brunch though, thank you!
@DittoDan no, I haven't eaten a single sweet thing since my first day of LCHF, but you have me thinking about fat bombs and I'll go search and see if there are any savoury ones, thank you.0 -
- link to Joulwan's olive oil mayo page
- link to a good clarifying butter page (higher smoke point, no milk solids)
- avocado is a berry, coconut is a drupe
- fish oil supps as source of Omega 3s
- some nuts are high in O6
- grass-fed beef has better O6:O3 ratio0 -
GrannyMayOz wrote: »... you have me thinking about fat bombs and I'll go search and see if there are any savoury ones, thank you.
Ask and you shall receive:
http://community.myfitnesspal.com/en/discussion/10046349/savory-fat-bombs/p1
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I've struggled with how to eat animal fat on meat. I just can't bring myself to eat chicken skin. Can eat fat on pork chop if fat is v well cooked and nice and hot, but fat on steak is a struggle as I like my steak medium rare, but not nearly uncooked beef fat! Guess I should fry it up afterwards!0
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Ask and you shall receive:
http://community.myfitnesspal.com/en/discussion/10046349/savory-fat-bombs/p1
Aawww thank you so much Kirkor!!!
I hear you on that TO. I can cope with chicken skin that's really well done and am slowly getting used to bacon fat if it's cooked to crispy. I can't yet even eat beef, lamb, pork etc meat, never mind the fat (as a lump)!!! *shudder*. I'm keen to try pork crackling if someone else will make it tee hee!totaloblivia wrote: »I've struggled with how to eat animal fat on meat. I just can't bring myself to eat chicken skin.
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GrannyMayOz wrote: »Personally, how can I get some fat in when fat is the *only* macro I'm short on by the end of the day? I'm not quite there yet for eating butter from a spoon.
Are you trying to eat more fat so you can get up to a specific number for the day, or because you're hungry and that's all you have to work with? If it's the former, don't bother. Your fat number is an upper limit, not a set in stone goal you're supposed to hit every day. If you're not hungry and you haven't hit your fat number, but you've done the rest, you don't have to eat something.0 -
I've been trying to get a score of above 2 here flexibleketogenic.com/ each day. Because I'm a post-menopausal woman with a history of excess food and sugar addiction I've had very little weight loss, or inches lost in the 4 weeks I've been doing this. Partly I'm doing a science experiment and seeing if the 'Magic 2 and above' does anything better than vaguely being 'low carb'.Are you trying to eat more fat so you can get up to a specific number for the day, or because you're hungry and that's all you have to work with? If it's the former, don't bother. Your fat number is an upper limit, not a set in stone goal you're supposed to hit every day. If you're not hungry and you haven't hit your fat number, but you've done the rest, you don't have to eat something.
Truth is that no, I've rarely been hungry in the evenings and when I am I grab something like a small piece of camembert cheese. But I've usually hit my protein goal by then and/or hit my carb goal and/or have a low carb score for the day that I'm excited about and don't want to add to.
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(*)sljohnson1207 wrote: »How to render lard from pork fat or tallow from beef. How to store it properly.
Also, which oils are good for cooking and which are better reserved for cold uses, like the other posters mentioned above.
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GrannyMayOz wrote: »Maybe try a week's worth of pre-planning/logging before you eat, just to get a feel for where you need to be and where you can effortlessly add fat to hit your targets? Just a thought...
My husband is the chef for our main meal (brunch), though I only need to place a recipe in front of him and that's what he makes. Then later I usually 'gather' all the foods I could eat for dinner by entering them in my diary, and deleting those that won't fit for my day's goals. Then I print the page and take it to the kitchen so I remember what, and how much, of anything to eat LOL It's a good idea to pre-log my dinner before I've eaten brunch though, thank you!
@DittoDan no, I haven't eaten a single sweet thing since my first day of LCHF, but you have me thinking about fat bombs and I'll go search and see if there are any savoury ones, thank you.
You don't have to search far. I recently posted a wonderful fat bomb on this list. And I posted another on the MFP Keto group. I'll re-link them here:
Putting Chocolate Back Together
Almond Joy Wanna Be's
Enjoy,
I hope this helps,
Dan the Man from Michigan
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totaloblivia wrote: »I've struggled with how to eat animal fat on meat. I just can't bring myself to eat chicken skin. Can eat fat on pork chop if fat is v well cooked and nice and hot, but fat on steak is a struggle as I like my steak medium rare, but not nearly uncooked beef fat! Guess I should fry it up afterwards!GrannyMayOz wrote: »Ask and you shall receive:
http://community.myfitnesspal.com/en/discussion/10046349/savory-fat-bombs/p1
Aawww thank you so much Kirkor!!!
I hear you on that TO. I can cope with chicken skin that's really well done and am slowly getting used to bacon fat if it's cooked to crispy. I can't yet even eat beef, lamb, pork etc meat, never mind the fat (as a lump)!!! *shudder*. I'm keen to try pork crackling if someone else will make it tee hee!totaloblivia wrote: »I've struggled with how to eat animal fat on meat. I just can't bring myself to eat chicken skin.
Don't worry. Meat fats are pretty rich, they take some getting used to. I recommend sticking to the usual beef/pork/chicken until you get more used to it. Things like lamb are really rich.
I do this recipe for chicken -- http://everydaypaleo.com/easy-and-amazing-roast-chicken/
The skin, especially on the breast, tastes like Ritz crackers if you get enough salt on it. Crisps right up!
For other animal fats, I usually try to cut my meat such that it's about half fat and half lean. That seems to make it easier to take and the fat isn't so overwhelming.0 -
I don't eat a lot of steak, but when I do, it's rear and fat is scrumptious. Ribeye is what's for dinner!0
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GrannyMayOz wrote: »Truth is that no, I've rarely been hungry in the evenings and when I am I grab something like a small piece of camembert cheese. But I've usually hit my protein goal by then and/or hit my carb goal and/or have a low carb score for the day that I'm excited about and don't want to add to.
Don't worry about that score or ratio at all. Keep your carbs as a limit (<30 net or thereabouts), eat protein per your bodyweight/activity level (0.6-1.2g/lb LBM is a good range ... stay lower if you're not lifting weights), and then fill in fat as needed for satiety and performance. You won't get 'more' in ketosis by eating more fat to get a better score on that site: ketosis comes from carb restriction, period.
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@DittoDan Thank you. I'll copy those down for when I'm ready to have sweet foods again. At the moment I'm avoiding them the way an alcoholic has to avoid alcohol, but I'm sure the day will come
Or they'd be great to take as a 'plate' to a party so I look as if I'm partaking of the rubbish 
@Dragonwolf Oh yum! I had a bit of an addiction for Ritz crackers; the melt-in-your-mouth saltiness... drool. I'll put 'whole chicken' on the shopping list and wave that recipe in front of my husband shortly. Thank you.
@Kirkor Thank you. I've been aiming for 20g or less total carbs per day and have never exceeded 30 in the past 20 days. I had a fasting blood keto reading of 0.4 on 17th Feb, (in other words *not* in ketosis) which I found disappointing but was thrilled to score 1.1 on 20th Feb. I love statistics. There's no hope for me
@baconslave I'm so sorry, I didn't mean to derail your thread, but I've gained valuable knowledge, I hope you don't mind *hugs*0 -
GrannyMayOz wrote: »Personally, how can I get some fat in when fat is the *only* macro I'm short on by the end of the day? I'm not quite there yet for eating butter from a spoon.
Have you tried some chocolate fat bombs yet?
Dan the Man from Michigan
I finally was able to afford some coconut oil, but haven't found anything I could use it in yet. I wanted to make some chocolate fat bombs, but all the ones I found used shredded coconut (which I cannot stand) or peanut butter (not a fan at all).... Anyone have any suggestions? I really liked Dan's chocolate bomb with cocoa butter, but after the expense of buying coconut oil, I can't afford cocoa butter, too. I was looking at lemon bombs, but they all include either fresh lemon (don't currently have), lemon extract (which I can only find with a ton of added sugars), or some other random ingredient I don't have. I was so frustrated this weekend spending an hour on pinterest and the net. *sigh*
And I'm not knowledgeable enough yet to know what I can swap for what, and in what ratios here...0 -
KnitOrMiss wrote: »GrannyMayOz wrote: »Personally, how can I get some fat in when fat is the *only* macro I'm short on by the end of the day? I'm not quite there yet for eating butter from a spoon.
Have you tried some chocolate fat bombs yet?
Dan the Man from Michigan
I finally was able to afford some coconut oil, but haven't found anything I could use it in yet. I wanted to make some chocolate fat bombs, but all the ones I found used shredded coconut (which I cannot stand) or peanut butter (not a fan at all).... Anyone have any suggestions? I really liked Dan's chocolate bomb with cocoa butter, but after the expense of buying coconut oil, I can't afford cocoa butter, too. I was looking at lemon bombs, but they all include either fresh lemon (don't currently have), lemon extract (which I can only find with a ton of added sugars), or some other random ingredient I don't have. I was so frustrated this weekend spending an hour on pinterest and the net. *sigh*
And I'm not knowledgeable enough yet to know what I can swap for what, and in what ratios here...
The only ones Id know of are the Creamcheese clouds, one stick of butter, one brick of cream cheese, 1/2 cup (more or less depending on your tastes) and a flavoring extract. Its cheap, easy and quick. Freeze them for a frozen treat but they are also good in the fridge.0 -
KnitOrMiss wrote: »GrannyMayOz wrote: »Personally, how can I get some fat in when fat is the *only* macro I'm short on by the end of the day? I'm not quite there yet for eating butter from a spoon.
Have you tried some chocolate fat bombs yet?
Dan the Man from Michigan
I finally was able to afford some coconut oil, but haven't found anything I could use it in yet. I wanted to make some chocolate fat bombs, but all the ones I found used shredded coconut (which I cannot stand) or peanut butter (not a fan at all).... Anyone have any suggestions? I really liked Dan's chocolate bomb with cocoa butter, but after the expense of buying coconut oil, I can't afford cocoa butter, too. I was looking at lemon bombs, but they all include either fresh lemon (don't currently have), lemon extract (which I can only find with a ton of added sugars), or some other random ingredient I don't have. I was so frustrated this weekend spending an hour on pinterest and the net. *sigh*
And I'm not knowledgeable enough yet to know what I can swap for what, and in what ratios here...
Just go with a basic -- coconut oil, maybe some butter, cocoa powder (or crushed dark chocolate), cinnamon, a sweetener if needed, any other fatty additives that sound good. Soften the fats, mix everything together, toss into molds or on a cookie sheet (if it can still hold its shape) and toss in the fridge or freezer to set up.
@GrannyMayOz and @kirkor -- Protein also matters for ketosis, not just carbs. If you haven't gotten into ketosis, then you may need to tweak your protein intake down a little if your carbs are already sufficiently low.0 -
Dragonwolf wrote: »@GrannyMayOz and @kirkor -- Protein also matters for ketosis, not just carbs. If you haven't gotten into ketosis, then you may need to tweak your protein intake down a little if your carbs are already sufficiently low.
I aim for 65g protein per day but it's a rough guideline. I'd initially started aiming for 95g but keep bringing it down. I aim for 20g carbs and around 140g fat. All guidelines, I don't fret. I do have a blood ketone meter which is awesome, and I was 1.1 last Friday and 0.7 this morning.
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KnitOrMiss wrote: »GrannyMayOz wrote: »Personally, how can I get some fat in when fat is the *only* macro I'm short on by the end of the day? I'm not quite there yet for eating butter from a spoon.
Have you tried some chocolate fat bombs yet?
Dan the Man from Michigan
I finally was able to afford some coconut oil, but haven't found anything I could use it in yet. I wanted to make some chocolate fat bombs, but all the ones I found used shredded coconut (which I cannot stand) or peanut butter (not a fan at all).... Anyone have any suggestions? I really liked Dan's chocolate bomb with cocoa butter, but after the expense of buying coconut oil, I can't afford cocoa butter, too. I was looking at lemon bombs, but they all include either fresh lemon (don't currently have), lemon extract (which I can only find with a ton of added sugars), or some other random ingredient I don't have. I was so frustrated this weekend spending an hour on pinterest and the net. *sigh*
And I'm not knowledgeable enough yet to know what I can swap for what, and in what ratios here...
The only ones Id know of are the Creamcheese clouds, one stick of butter, one brick of cream cheese, 1/2 cup (more or less depending on your tastes) and a flavoring extract. Its cheap, easy and quick. Freeze them for a frozen treat but they are also good in the fridge.
Thanks!! I have never been a huge fan of cream cheese (makes my tummy hurt), so I cannot do them in the fridge - maybe further down the road as my body adjusts better. In fact, if they melt too much out of the fridge while I'm consuming them frozen, I can't eat them... I know, I'm weird!
I might try a variation on these and substitute half of the cream cheese for coconut oil... Should have the same type of solidity... Hmm.... Will have to think on this.
P.S. Part of the reason I'm searching is because I can't do the dairy before lunch or so due to the conflicts with Metformin, but I'd love to fat bomb to supplement whatever breakfast in the mornings...0 -
Dragonwolf wrote: »KnitOrMiss wrote: »GrannyMayOz wrote: »Personally, how can I get some fat in when fat is the *only* macro I'm short on by the end of the day? I'm not quite there yet for eating butter from a spoon.
Have you tried some chocolate fat bombs yet?
Dan the Man from Michigan
I finally was able to afford some coconut oil, but haven't found anything I could use it in yet. I wanted to make some chocolate fat bombs, but all the ones I found used shredded coconut (which I cannot stand) or peanut butter (not a fan at all).... Anyone have any suggestions? I really liked Dan's chocolate bomb with cocoa butter, but after the expense of buying coconut oil, I can't afford cocoa butter, too. I was looking at lemon bombs, but they all include either fresh lemon (don't currently have), lemon extract (which I can only find with a ton of added sugars), or some other random ingredient I don't have. I was so frustrated this weekend spending an hour on pinterest and the net. *sigh*
And I'm not knowledgeable enough yet to know what I can swap for what, and in what ratios here...
Just go with a basic -- coconut oil, maybe some butter, cocoa powder (or crushed dark chocolate), cinnamon, a sweetener if needed, any other fatty additives that sound good. Soften the fats, mix everything together, toss into molds or on a cookie sheet (if it can still hold its shape) and toss in the fridge or freezer to set up.
I will try to find a fat bomb recipe somewhat close and test. If you know of any ballpark numbers to start with for ratio of coconut oil and butter, I'd love to know. Cocoa powder and cinnamon sounds AMAZING... I'm just trying to find something with less dairy to have earlier in the day, because interference with Metformin by having dairy that close to taking Met (8 am usually) causes the liquid bathroom sprints the remainder of the day, and I'd really love to get rid of those!
Thanks.0
This discussion has been closed.