I can't get enough fat!!

jessalynmilford501

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!

janejellyroll

I saute in oil, I eat nuts, I use oil in salad dressings. I sometimes add coconut to smoothies.

SueInAz

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.

HeidiCooksSupper

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!

galgenstrick

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.

nickatine

more nuts , salmon, coconut butter and oil, olive oil, butter, avocado, eggs with yolk and bacon or low sodium sausage.

ew_david

ribeye steak /thread

MakePeasNotWar

Most of my fat intake is from nuts, seeds, avocado and oil and vinegar dressings.

diannethegeek

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.

SueInAz

SueInAz wrote: »

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.

diannethegeek

Also, has anyone mentioned peanut butter yet?

FatFreeFrolicking

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

Mistizoom

Add butter to your oatmeal....add butter to anything.

TR0berts

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.

skullshank

_dracarys_ wrote: »

ribeye steak /thread

butter, dressing, nuts, oils, fatty meats, cheeses, nut butters.

KombuchaCat

Coconut, avocado, butter, grass fed meats, wild caught fish, nuts...the list goes on. Do not fear fat!

_lyndseybrooke_

Peanut butter, of course! Also...whole eggs, meats, cheeses, avocados, cooking oil, butter, nuts, etc.

jessalynmilford501

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!

beachhouse758

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.

jessalynmilford501

I'm definitely not afraid of fat, I just don't know how to get enough!

Timorous_Beastie

Add cheese to your salad. I love feta on mine.

canoepug56

Brazil nuts

enterdanger

get the 4% full fat greek yogurt for your yogurt. Chobani and Fage both make one. It comes in a large tub and not a single serve, but if you get plain I use it in place of sour cream and mayo in lots of stuff.

I also like to halve an avocado and bake an egg where the pit was. Then I hit it with some hot sauce like sriracha. That is a decent amount of fat and a super filling breakfast.

TR0berts

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.

Ideas: pick which one(s) you like, if any.

Replace the oatmeal with eggs.

Replace the banana with some sort of nut or nut-like substance. Also make sure you're using full-fat Greek yogurt. Or at least up it to 2% fat, if you're currently using 0%.

I don't know what California style dressing is. If it doesn't have fat in it, use one that does. And/or throw some nuts (nuts are easy - that's why they're recommended so much) to it.

Fewer veggies at lunch - a salad, plus two servings of veggies, with that little protein? Get rid of one (or two) of your veggie offerings and add in something like cottage cheese (full-fat).


Really - it's just about logging your food, looking at what has high(er) carb totals, and replacing some of those things with foods that have a fair amount of fats in them. You've gotten some good ideas in this thread - just pick and choose what you like.

jessalynmilford501

Thanks so much everyone!!

KelGen02

nuts/seed/nut butter, avocado, olive oil, eggs, Greek yogurt, string cheese, cottage cheese... I use evoo instead of butter, I eat nuts for snacks, put them in my salads. I put the avocado on my eggs... All good fats!!!! Good luck!

melimomTARDIS

i have been trying really hard to hit 50g of fat a day (its a new experiment for me, starting last week). I was averaging 20g per day, or less, for about a year.

I find myself adding fat to things to make my numbers. It does mean I had to cut back on fruit, and cut back on some of my starchy favorites, to make room for fat.

Today-
oatmeal with a tablespoon of margarine
strawberries and raisins (a weighed out portion)

Lunch-
Stuffed grape leaves drizzeled in olive oil (a packaged item from the grocery store)
carrot sticks, hummus to dip

Snack-
a soy protien shake (100 cal)

Dinner-
2 boca chk'n patties diced on a cabbage salad
2tblspoons FULL FAT ranch dressing

Dessert-
4 oz cinnamon applesauce

I barely hit my fat macro today. But I hit it!

melimomTARDIS

If all else fails- I have been using ice cream, chocolate, and nuts to get there.

PeachyCarol

To balance, you will have to cut back on some carbs most likely to keep within your calorie limits, but it's worth it. Getting enough fat helps keep you full. You've had really good suggestions in this thread, I have nothing much to add except my experience with adding more fat to my own diet.

I started by changing to full fat dairy. I couldn't afford the calories for the same sized portions, so had to cut my portion size, but am satisfied with a smaller amount because the fuller fat versions are much more filling. I eat yogurt and cottage cheese every day. I started looking for more places to add olive oil to my cooking. I added a small pat of butter to my cooked vegetables. Sliced almonds to my yogurt. Every night, I have a small treat that has a nice bit of fat to it. Usually gelato. Tonight I'm having a coconut macaroon. Some days I'll just eat almond butter off a spoon. I feel so much better for having done this.

foursirius

Peanut butter or avocados will do the trick.

CrabNebula

I eat dark chocolate for my delicious fat.