Fatty Fatty Fat Fat

ascrit

I currently have my macro level goals set at:
Carbohydrates - 20%
Fat - 65%
Protein - 15%

I am struggling with achieving this balance on a regular basis and have yet to reach my 65% fat goal. I would appreciate some suggestions as to what are some good ways to increase my fat intake. Thanks!

Lizzard_77

Honestly, at the end of the day when I need to get some extra good fats in there, I slurp down a tablespoon of coconut oil! I also like to make bulletproof tea at night with tulsi and peppermint blended with coconut oil, coconut milk, and some raw cacao, it's kind of like a peppermint patty, helps with digestion, and get the extra fat in. I am going to pick up some coconut butter today and try that out for a fat boost. You could also have a couple tablespoons of cashew or almond butter for a boost of protein and fat. Um, what else....Ghee! Ghee blended with your AM coffee is tasty and will add some extra healthy fats!

ahviendha

avocados are great. i have them with breakfast with eggs and hot sauce, or mash them up on a burger or chicken for dinner/lunch. also really good over salads, and i've heard of some fruit smoothies where you mix in avocado to thicken it up.

and the butters! almond butter with an apple, almond butter straight out of the jar...

and fatty red meat. steaks, burgers, etc.

Nutmeg76

Maybe that high of a fat ratio just doesn't work for you I keep mine around 45-55% fat, it works better for me.

ascrit

Maybe that high of a fat ratio just doesn't work for you I keep mine around 45-55% fat, it works better for me.

That certainly is a possibility. I have only been doing this for a few weeks though so I am going to wait until I have tried this for 30 days before I look to adjust. :flowerforyou:

Akimajuktuq

I would find it hard to eat UNDER 65% fat. It's so EASY to eat lots of fat.

1. Bulletproof coffee. Yum
2. Put fat on all veggies. Steamed ones get butter/ghee, salads get avocado/olive/macadmia oil. Fried ones get coconut/palm/animal fat.
3. Make "fat bombs". I make coconut oil based fat bombs with a variety of ingredients (being careful to keep sugar very low, and fat high). They are filling and mine usually give a sensation of sweet even with barely any carbs.
4. Eat fatty meats. Of course fatty meats should ideally come from grassfed/wild animals. Seal meat is the ultimate high fat heatly meat, but some grass-fed ribeye is probably more accessible to you.
5. Avocados add fats and healthy carbs. Yum.
6. Homemade mayo (even better, baconnnaise). Caveat: the oils used matter. I found a great recipe that is half coconut oil and half olive oil. I hesitate to use too much mayo if it is all olive oil or made with omega 6 oils.

That about sums up my strategies. I try not to eat too many nuts and cheese so I didn't include them above, but they do also add some fat, but best used in moderation or for some people, not at all.

PS: personal opinion re: your ratios. I think 20% protein and 15% carb is likely a bit better.