Fats
fancyroberts
Posts: 75 Member
I am having trouble understanding how I am supposed to increase my fats without going over my protein levels. Any suggestions ?
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Add butter, and healthy oils with your meals.0
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I use a lot of coconut and olive oil, as well as real butter.0
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Avocado, olive oil, butter, coconut oil...True fats don't have protein, just fat.0
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If you're a coffee drinker, or even tea, look up Bullet Proof Coffee. Basically it's a meal replacement in a way, add 1 tbs butter, 1 tbs coconut oil, 1 tbs cream to your coffee and blend. Blending is very important. It's filling and keeps you full for hours! I use this for breakfast on weekdays which makes meal 1 ALL FAT for me.0
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butter, lard, tallow, bacon grease, olive oil, avocado oil, coconut oil, nut oils cold on salads,
cream cheese, heavy whipping cream, cheese (though it does have a bit of protein)
Eat ALL the fats! Though I do recommend you stay away from soybean oil, canola oil, and regular "vegetable oil blends".0 -
In addition to the tips already recommended, other swap-outs include skin-on chicken thighs instead of breasts ... 80% ground beef ... many processed meats are near 1:1 fat:protein ratio (other processed meat caveats still apply) ... cook eggs in extra butter ... put butter/coconut oil on your veggies (and mixing with salt/salt subst helps w electrolytes) ... baked bacon-wrapped thighs are awesome ... homemade mayo to dip/spread on everything ...0
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The other day, I poured the leftover bacon grease (from my morning bacon) over my 75/25% burger patties (which already had their fat poured back over them) for lunch. Good lord, I can't even begin to estimate the amount of calories and fat in that lunch. It was at least two tablespoons of the grease. But, it was SO good. Just creamy grease in every bite. It was probably like 85% fat and 15% protein in the end.
Not that I recommend it. I didn't even do it to get my fat up. It just seemed like a delicious idea at the time. I have a slightly higher tolerance for fat than most people can stomach. I can eat bacon grease cold from a spoon.0 -
the perfect lunch. Chicken salad made with mayo. a little celery and you are in good with those keto strips.
Skip the bacon grease cold from the spoon.
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The other day, I poured the leftover bacon grease (from my morning bacon) over my 75/25% burger patties (which already had their fat poured back over them) for lunch. Good lord, I can't even begin to estimate the amount of calories and fat in that lunch. It was at least two tablespoons of the grease. But, it was SO good. Just creamy grease in every bite. It was probably like 85% fat and 15% protein in the end.
Not that I recommend it. I didn't even do it to get my fat up. It just seemed like a delicious idea at the time. I have a slightly higher tolerance for fat than most people can stomach. I can eat bacon grease cold from a spoon.
Just reading your description of your burger is making my mouth water! LOL!
Dan the Man from Michigan
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The other day, I poured the leftover bacon grease (from my morning bacon) over my 75/25% burger patties (which already had their fat poured back over them) for lunch. Good lord, I can't even begin to estimate the amount of calories and fat in that lunch. It was at least two tablespoons of the grease. But, it was SO good. Just creamy grease in every bite. It was probably like 85% fat and 15% protein in the end.
Not that I recommend it. I didn't even do it to get my fat up. It just seemed like a delicious idea at the time. I have a slightly higher tolerance for fat than most people can stomach. I can eat bacon grease cold from a spoon.
Back in my grad school days, when I was the only one left in the house some weekends, my go to dinner was a hamburger patty between 2 slices of toast slathered in peanut butter. Today I suppose I would skip the toast.
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(*)annieboomboom wrote: »Skip the bacon grease cold from the spoon.
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Thanks guys!! You are all awesome!!0
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KeithF6250 wrote: »The other day, I poured the leftover bacon grease (from my morning bacon) over my 75/25% burger patties (which already had their fat poured back over them) for lunch. Good lord, I can't even begin to estimate the amount of calories and fat in that lunch. It was at least two tablespoons of the grease. But, it was SO good. Just creamy grease in every bite. It was probably like 85% fat and 15% protein in the end.
Not that I recommend it. I didn't even do it to get my fat up. It just seemed like a delicious idea at the time. I have a slightly higher tolerance for fat than most people can stomach. I can eat bacon grease cold from a spoon.
Back in my grad school days, when I was the only one left in the house some weekends, my go to dinner was a hamburger patty between 2 slices of toast slathered in peanut butter. Today I suppose I would skip the toast.
Wait...wait...hamburger and peanut butter? Where the hell did you come up with that?!0 -
lol! I will skip the pb and hb! ...and maybe the cold bacon grease but I am however more cultured now! Thanks.0
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Let's see. At that point in my life I was a grad student and army vet renting a house with 4 other guys. We had a pooled fund for household food. I agreed that I would grocery shop and make dinners 5 nights/week as long as others would wash dishes and clean kitchen & bathroom. Weekends we were on our own. Inspiration probably came when I was contemplating the 1 pound of hamburger left in the fridge at the end of the week and wondering what wine went well with peanut butterDragonwolf wrote: »KeithF6250 wrote: »The other day, I poured the leftover bacon grease (from my morning bacon) over my 75/25% burger patties (which already had their fat poured back over them) for lunch. Good lord, I can't even begin to estimate the amount of calories and fat in that lunch. It was at least two tablespoons of the grease. But, it was SO good. Just creamy grease in every bite. It was probably like 85% fat and 15% protein in the end.
Not that I recommend it. I didn't even do it to get my fat up. It just seemed like a delicious idea at the time. I have a slightly higher tolerance for fat than most people can stomach. I can eat bacon grease cold from a spoon.
Back in my grad school days, when I was the only one left in the house some weekends, my go to dinner was a hamburger patty between 2 slices of toast slathered in peanut butter. Today I suppose I would skip the toast.
Wait...wait...hamburger and peanut butter? Where the hell did you come up with that?!
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I rely on bullet proof coffee and fat bombs. Or a handful of macadamia nuts. Fat bomb recipes here (along with a bunch of others) https://www.pinterest.com/melismusing/paleoprimalketo/0
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Dragonwolf wrote: »KeithF6250 wrote: »
Back in my grad school days, when I was the only one left in the house some weekends, my go to dinner was a hamburger patty between 2 slices of toast slathered in peanut butter. Today I suppose I would skip the toast.
Wait...wait...hamburger and peanut butter? Where the hell did you come up with that?!
I have a friend from Holland and they make a peanut butter sauce that they put on all kinds of meat and steaks. He made some for me, and it was pretty good.... (30 years ago was when I ate it)...
Dan the Man from Michigan
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A local restaurant my family used to frequent when I was a kid kept a jar of peanut butter behind the counter for my dad's burgers.
Also Corvette's Diner in San Diego has a burger on the menu that includes PB (IIRC it's called "The Rory"?)
PB & bologna was a favorite sandwich too when I was growing up.0 -
Great advice everyone, taking notes...0
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Toppings and sauces to add fat to meals: Aioli (egg yolk, oil, garlic), hollandaise (egg yolk and butter), mayo (egg yolk and oil), guacamole. My new favorite: Toum (garlic, oil, egg whites). Once I got over fat fear, I just started thinking about all the unctuous, creamy, fatty things out there that I could slap on top of my food - and get healthier, too? Man...
And I know this was about fat w/o protein, but the easiest way I add fat to my diet is to eat fattier cuts of meat like short ribs, oxtails, tri tip, pork spare ribs, pork belly.
I am right there with you, FIT_goat, top with fat. Not quite there, quite yet, with bacon grease off the spoon, but butter or cream cheese... yes I have!0 -
Cream. Put in your tea/coffee. Eat it off the spoon. Freeze it and add a couple of strawberries or low carb syrup. It's a great alternative to ice cream.
Eat chicken with the skin on.
Eat meat with the fat on.
Add cheese to the top of your steak and put it under the grill until it melts.
I'm with oyadancing. Sauces are delicious and full of fat.
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And eating bacon grease and all those saturated fats won't clog my arteries and leave me for dead in a year or so?? lol! Bear with me people...just seems scary!!0
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fancyroberts wrote: »And eating bacon grease and all those saturated fats won't clog my arteries and leave me for dead in a year or so?? lol! Bear with me people...just seems scary!!
The opposite happens.
Watch the video on YouTube called: "Fat Head".
Dan the Man from Michigan
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fancyroberts wrote: »And eating bacon grease and all those saturated fats won't clog my arteries and leave me for dead in a year or so?? lol! Bear with me people...just seems scary!!
https://player.vimeo.com/video/454850340 -
fancyroberts wrote: »And eating bacon grease and all those saturated fats won't clog my arteries and leave me for dead in a year or so?? lol! Bear with me people...just seems scary!!
Thank you for asking that. It sits in the back of my head no matter how much I want to believe that that won't happen.
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Sugar is the enemy! Not saturated fats!0
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Oh, I am in complete agreement that sugar is not good for you. I am just still a little afraid of fat. Many years of conditioning to undo, I guess.0
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IamUndrCnstruction wrote: »Oh, I am in complete agreement that sugar is not good for you. I am just still a little afraid of fat. Many years of conditioning to undo, I guess.
There are literally dozens upon dozens of studies that saturated fat is good for you. I think you need to watch some videos or read some good books on the subject.
When I first heard about the Ketogenic diet, I had the same exact fears you had. I had to do a "double take". I am 57 years old and I remember when the government started the mis-information about fat. It started with the Pritiken diet. What a epic failure that diet was. Then the government started telling everyone to go low fat. That was 30 years ago, and the whole country is worse off health wise because of that one recommendation. The government should stay out of nutrition recommendations. I was watching a video last night that estimates that 75% of all healthcare is related to metabolic syndrome, diabetes, heart attacks/cardio (side effects of metabolic syndrome), etc.
Yes, fat has been unjustly demonized. We all suffer for it.
I will reiterate to watch the "Fat Head" video on YouTube to quell your fears.
I hope this helps,
Dan the Man from Michigan
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Here is the thread that has the video I mentioned above: (I tried to watch it before bedtime, but only got half way thru). Thanks to Gerrielips for posting:
http://community.myfitnesspal.com/en/discussion/10084476/see-link-carb-loaded-a-culture-dying-to-eat-from-epoch-times#Item_3
Dan the Man from Michigan
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I love a teaspoon of coconut oil in my coffee or herbal tea. Every bit helps.0
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