How to add more fat to my diet

I never meet my fat ratio... I try to eat almonds, almond butter, cook with oil when I can, I eat lean meat. I don't like avocados. What can I eat to have some good fats?

organic butter, eggs, organic free range chicken, all kinds of nuts, coconut oil (neutral) plain yogurt, etc.

fish too but be careful of mercury!!

Coconut oil, butter, salmon...all delicious.

And ditch the low fat foods.

Low fat milk.
Extra lean meat.
Fat free yogurt.
Tiny portions of high-fat foods like nuts and cheese (24 calories of cheese? 7 almonds?)
Egg whites without yolks.


If you want to get more fat in your diet, quit eating all these foods where the fat has all been removed.

How much fat are you trying t consume?

Fish oil is a great addition

Getting fat in you is easy, just do it. Here are some examples:

heavy cream hot chocolate
melt 2 tablespoons of cocoa powder in 1/4 cup of boiling water, add chocolate water to 1 cup of heated heavy cream and stir well. (optional add ins) your favorite sweetener, vanilla extract, coconut oil, MCT oil, GF butter, whiskey, crushed mint leaves, cinnamon...

spread pepperoni slices out on a plate, grate some cheese over it and broil it or microwave it till the cheese is all bubbly 45-75 seconds in the microwave, longer under the broiler. If you get it just right the cheese will get crispy as it cools.

Home made whip cream,
unsweetened or with fake sugar. Experiment with added flavors. Hint, it does not need to be sweet, garlic?

Cream of mushroom soup.
Saute 1/2 cup chopped mushrooms in butter and some herbs, I like thyme and rosemary or sage and marjoram, till tender, add 1/2 cup of stock or broth and 1 cup of heavy cream and bring to a boil (careful it is real easy to boil over at this point). Turn down heat and simmer for about 15 minutes stirring often. Add salt and pepper to taste and serve with a crispy slice of bacon or some pork rinds. This is for one serving, easy to double or triple this.

EDIT: LOL, ignore this, these things are not compatible with your diet. You could have a little cream in a cup of tea or coffee at Starbucks a couple of times to get the fat you need for your macros.

Whole milk/whole milk yogurt, eggs with the yolk, cold water fish like salmon, and my favorite chunky peanut butter. I would avoid the fats in steaks and ground beef, and keep cooking with olive or canola oil, and stay away from imitation butters. Not all fats will benefit you if you're looking to get more.

I would argue that canola oil falls into the category of "not all fats will benefit you".