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I can't get enough fat!!
jessalynmilford501
Posts: 11
hello lovely people,
I'm wondering what you all do to get your daily fat? I'm hitting over on my carbs, with no bread, pasta, or other complex carbs besides a bowl of oatmeal in the morning, it's frustrating. While falling way short of my fats, I have no idea how to balance this out. Does anyone have any suggestions?
Thanks in advance!
I'm wondering what you all do to get your daily fat? I'm hitting over on my carbs, with no bread, pasta, or other complex carbs besides a bowl of oatmeal in the morning, it's frustrating. While falling way short of my fats, I have no idea how to balance this out. Does anyone have any suggestions?
Thanks in advance!
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Replies
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I saute in oil, I eat nuts, I use oil in salad dressings. I sometimes add coconut to smoothies.0
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What things are you eating to go over on carbs without bread, pasta, etc.? Are you eating a lot of fruit? Fruit is mostly sugar (carbs) with some fiber (carbs). Instead of a serving of fruit have some raw veggies with full fat ranch dressing, or guacamole (avocados are high in fat) or a dip made from full fat Greek yogurt. Use butter. Use olive oil. Eat nuts, full fat dairy products and beef.0
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You are ideally placed to introduce healthy fats into your diet but adding nuts, olive oil, and other similar fats to your diet. Would that I were in your position. I'm always getting too much saturated fat. Cheese calls to me!0
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How much extra do you need? I take omega 3 fish oil caps in the morning, about 20 calories. Many benefits from getting enough omega
You can do flax oil as well if you're not into the fish.0 -
more nuts , salmon, coconut butter and oil, olive oil, butter, avocado, eggs with yolk and bacon or low sodium sausage.0
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ribeye steak /thread0
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Most of my fat intake is from nuts, seeds, avocado and oil and vinegar dressings.0
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Lots of good suggestions above. I'll also add that you can take a look at any foods you're eating now and swap out "diet" or "low-fat" versions for the higher fat options. Things like dairy or meat, especially, we tend to go for the lowest calorie options and end up cutting out a lot of fat because of it.0
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What things are you eating to go over on carbs without bread, pasta, etc.? Are you eating a lot of fruit? Fruit is mostly sugar (carbs) with some fiber (carbs). Instead of a serving of fruit have some raw veggies with full fat ranch dressing, or guacamole (avocados are high in fat) or a dip made from full fat Greek yogurt. Use butter. Use olive oil. Eat nuts, peanut butter, full fat dairy products and beef.
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Also, has anyone mentioned peanut butter yet?0
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Nuts
Seeds
Nut butters (peanut, cashew, almond)
Eggs
Steak
Ground beef
Fatty fish (salmon)
Olive oil
Coconut oil
Full fat yogurt
Full fat milk
Full fat cheese
Full fat butter
Flax seed
Chia seeds0 -
Add butter to your oatmeal....add butter to anything.0
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Can you open your diary? Also, what are your stats? My initial guess is that your Calorie goal is likely too low, if you're over on carbs, but under on fat consistently. But that's only a guess.0
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_dracarys_ wrote: »ribeye steak /thread
butter, dressing, nuts, oils, fatty meats, cheeses, nut butters.
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Coconut, avocado, butter, grass fed meats, wild caught fish, nuts...the list goes on. Do not fear fat!0
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Peanut butter, of course! Also...whole eggs, meats, cheeses, avocados, cooking oil, butter, nuts, etc.0
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You guys are fabulous!!
I've only just started using this particular app, so my diary wouldn't help yet, but I'll give you an example, using what I've got so far today (which is a bit different from other days because I'm trying to make the changes).
Today my daily goals are:
Fat-51g
Carbs-189g
Protein-76g (I never have a problem with this)
Calories-1350
Breakfast: oatmeal w 1tbsp sunflower seed butter & half a cup of apple cubes.
Snack: 100g Greek yogurt & banana
Lunch: 1/3 cup of chicken breast, 2 cups mixed salad (romaine, carrot, celery, cucumber, broccoli) with 1 tbsp California style dressing. 1/2 cup cooked beets, 1/2 cup green/yellow beans.
So far I'm at:
Fat: 17g
Carbs: 101g
Protein: 36g
I'm finding it difficult to keep it balanced. I still need A LOT of fat today.
All of your suggestions are great, I will add more milk, butter, nut butter, seeds/seed butter to my life and see how that goes!
I definitely don't eat much fruit, usually just two servings in the morning for breakfast and snack, and as you can see I eat loads of veggies.
Can anyone offer any advice on balancing this?
Thanks again, you're awesome!
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FatFreeFrolicking wrote: »Nuts
Seeds
Nut butters (peanut, cashew, almond)
Eggs
Steak
Ground beef
Fatty fish (salmon)
Olive oil
Coconut oil
Full fat yogurt
Full fat milk
Full fat cheese
Full fat butter
Flax seed
Chia seeds
All of these. (my favorite things) plus avocados and olives.
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I'm definitely not afraid of fat, I just don't know how to get enough!0
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Add cheese to your salad. I love feta on mine.0
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