I can't get enough fat!!

jessalynmilford501
jessalynmilford501 Posts: 11
edited November 15 in Food and Nutrition
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!
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Replies

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    I saute in oil, I eat nuts, I use oil in salad dressings. I sometimes add coconut to smoothies.
  • SueInAz
    SueInAz Posts: 6,592 Member
    edited March 2015
    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
    HeidiCooksSupper Posts: 3,839 Member
    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
    galgenstrick Posts: 2,086 Member
    edited March 2015
    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
    nickatine Posts: 451 Member
    more nuts , salmon, coconut butter and oil, olive oil, butter, avocado, eggs with yolk and bacon or low sodium sausage.
  • ew_david
    ew_david Posts: 3,473 Member
    ribeye steak /thread
  • MakePeasNotWar
    MakePeasNotWar Posts: 1,329 Member
    Most of my fat intake is from nuts, seeds, avocado and oil and vinegar dressings.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    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 Posts: 6,592 Member
    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
    diannethegeek Posts: 14,776 Member
    Also, has anyone mentioned peanut butter yet?
  • FatFreeFrolicking
    FatFreeFrolicking Posts: 4,252 Member
    edited March 2015
    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
    Mistizoom Posts: 578 Member
    Add butter to your oatmeal....add butter to anything.
  • TR0berts
    TR0berts Posts: 7,739 Member
    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
    skullshank Posts: 4,323 Member
    _dracarys_ wrote: »
    ribeye steak /thread
    tumblr_mondzqNSwq1swqiiio1_500.gif

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

  • KombuchaCat
    KombuchaCat Posts: 834 Member
    Coconut, avocado, butter, grass fed meats, wild caught fish, nuts...the list goes on. Do not fear fat!
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    Peanut butter, of course! Also...whole eggs, meats, cheeses, avocados, cooking oil, butter, nuts, etc.
  • jessalynmilford501
    jessalynmilford501 Posts: 11
    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
    beachhouse758 Posts: 371 Member
    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
    jessalynmilford501 Posts: 11
    I'm definitely not afraid of fat, I just don't know how to get enough! :smile:
  • Timorous_Beastie
    Timorous_Beastie Posts: 595 Member
    Add cheese to your salad. I love feta on mine.
  • canoepug56
    canoepug56 Posts: 161 Member
    Brazil nuts
  • enterdanger
    enterdanger Posts: 2,447 Member
    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
    TR0berts Posts: 7,739 Member
    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
    jessalynmilford501 Posts: 11
    Thanks so much everyone!!
  • KelGen02
    KelGen02 Posts: 668 Member
    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
    melimomTARDIS Posts: 1,941 Member
    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
    melimomTARDIS Posts: 1,941 Member
    If all else fails- I have been using ice cream, chocolate, and nuts to get there.
  • PeachyCarol
    PeachyCarol Posts: 8,029 Member
    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
    foursirius Posts: 321 Member
    Peanut butter or avocados will do the trick.
  • CrabNebula
    CrabNebula Posts: 1,119 Member
    I eat dark chocolate for my delicious fat.
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