need fats to bump up

angermouse
angermouse Posts: 102 Member
in Health and Weight Loss
im doing recomp and have set macro around 60g. im looking for ideas on fat to adds, I use coconut and olive oil in cooking, cant eat avacados im intolerant (to many foods actually :-( ) I got peanut butter on my list, walnuts, brazils etc.

im not sure if I can use full fat yougurt and milk I have genetic high cholesterol.
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Replies

  • debrakgoogins
    debrakgoogins Posts: 2,033 Member
    Full fat dressing is a quick one. Dark chocolate, whole eggs, fatty fish (think salmon and tuna), and chia seeds are good sources of fats.
  • angermouse
    angermouse Posts: 102 Member
    cheers, i'll put dressing on the list. eggs are one of my problems foods. I can do a breaded chicken using the egg flour crumbs etc and eat egg in cakes but if I try and eat scrambled, fried or poached on its own im doubled over in pain for hours? im not talking stomach ache im talking pain like contractions that wipe me out.
    love salmon eat it twice week so that one is taken care of, actually eating a can of tuna later to bump up protein so that can work for both. also got chia on the check list.

    thanks
  • Carol_L
    Carol_L Posts: 296 Member
    make your own nut butters - cashews, almonds, macademias all work well for this. Easy enough to spread on a celery stick and very tasty even on their own.

    You can even do your own home made Nutella using a dark cocoa like Brazillian Black. You can use whatever you want to sweeten it, and you get the bonus of the dark chocolate's flavinoids,
  • angermouse
    angermouse Posts: 102 Member
    Carol_L wrote: »
    make your own nut butters - cashews, almonds, macademias all work well for this. Easy enough to spread on a celery stick and very tasty even on their own.

    You can even do your own home made Nutella using a dark cocoa like Brazillian Black. You can use whatever you want to sweeten it, and you get the bonus of the dark chocolate's flavinoids,

    thanks for that. ive ordered some brazil nuts to cover in some dark chocolate to so that will come in handy.
  • missysippy930
    missysippy930 Posts: 2,577 Member
    Any type of raw nuts. I always have almonds, walnuts and dry roasted peanuts in the house. Calorie dense though. I like the idea of dark chocolate coated brazils. Or maybe even mix with dark chocolate chips for a type of trail mix. You could mix in unsweetened coconut flakes and unsweetened dried blueberries , or whatever you like.
  • T1DCarnivoreRunner
    T1DCarnivoreRunner Posts: 11,502 Member
    60g doesn't seem like very much fat, so I'm not sure how far away you are. If it is just a few grams, consider taking fish oil capsules.
  • kimny72
    kimny72 Posts: 16,011 Member
    kshama2001 wrote: »
    jflongo wrote: »
    kshama2001 wrote: »
    jflongo wrote: »
    missysippy930 wrote: »
    jflongo wrote: »
    I love that this is General Health, Fitness, and Diet, and people are recommending Full Fat Dressings, Processed Oils and more crap. Throw a serving of Hemp Seeds in a smoothie. Eat a handful of Sunflower seeds, there are tons of ways to get health fat in.
    Nothing wrong with any of the suggestions so far. How do you determine what’s “healthy”?

    how about something that is natural and not processed and pressed, pretty simple. Look at the nutrition label of some of the stuff recommended and it's shocking. Do what you want, but it's not healthy IMO.

    There were no brands recommended, so I'm not sure how to be shocked by the label.

    Why don't you post a label of what you think is being recommended and point out what is shocking about it?

    I know avoiding chemically processed olive oil is a thing (one that I am not taking a stand on here) but this is the first I've heard that pressed oil is "unnatural."

    Think a little more about a bottle of oil, and look at the nutrients. No vitamins and minerals and all calories come from fat. Not the same case when you are eating seeds, nuts, and other items that provide fat. Why consume something just to get FAT, when it doesn't provide anything else?

    Still confused.

    You said "Look at the nutrition label of some of the stuff recommended and it's shocking."

    I know oil is 100% fat so why would I be shocked when I see that on the label?

    If all the OP needs to bump up is fat, it's fine to do that with ... fat.

    Me too, honestly the only posts that mention "processed" items are the OP's. She said she would put dressing on the list, so I think the assumption was she was going to buy a bottle of "crap".

    Anyway, OP didn't ask for the healthiest, most nutrient-dense fats possible, and a healthy diet doesn't require that anyway.

    OP, I can't remember if this would be something you'd have an issue with, but what about fattier cuts of meat? Like chicken thighs instead of white meat sometimes?
  • Maxxitt
    Maxxitt Posts: 1,281 Member
    Butter on your toast .... :)
  • lynn_glenmont
    lynn_glenmont Posts: 10,093 Member
    Tahini. Hummus.
  • angermouse
    angermouse Posts: 102 Member
    thanks for all your replies. I had chicken thigh instead of breast today for lunch, will do that more often. have been on a deficit so habit has me auto tuned to reach for chicken breast :)
    the 60g comes from .3 per lb so I think its works out ok, I was on 38-40 on fat loss.
    im not too worried about fats im not eating them in excess and im within my tdee.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    .3/lb is on the lower end - .4-.6 is the tecommended
  • kshama2001
    kshama2001 Posts: 28,052 Member
    estherdragonbat wrote: »
    Tastes way better than wine, water, or broth. Better texture too.

    Yes, back in the days when Fat was the Enemy I tried all that and agree that oil is preferable for stir fries.
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    lynn_glenmont wrote: »
    Tahini. Hummus.

    Baba ganoush too.

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