Quickest ways to add more fat?
Bre0135
Posts: 7 Member
I'm super busy every day and what I'm finding is after dinner I will see I'm short fat in my diet. So then I try to add as much as I can without also adding protein. So what do you do to quickly sneak in those last few fat grams to make your macros back on target? (I'm already adding sour cream, & mct oil) Oh and the ideas I'm looking for need to be grab & go ones. I don't have time to be making a ton of stuff.... Thanks 
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I've started doing bouillon cubes (cup of broth) and 1/2 tbs butter, you could also add in heavy cream too. Good luck!0
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Coconut oil in coffee is great! Macadamia nuts are super high fat snack!0
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I never seem to have problems with fat, I struggle to get enough protein. Feel free to friend me if you want to scan my diary. If an entry seems "strange", skip it - I may have been out of the country.0
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Carbs are a limit, protein is a goal range, and fats are to satiety. Fats are not a macro that has to be met. If you need more fats to feel full and satisfied, you need to include in your meals. Adding fat at the end of the day to try to meet a macro or calorie goal is not necessary. With this way of eating, most people without major metabolic dysfunction are able to return to normal hunger signals, and that should be the goal. If that is not realistic for you personally, you should figure out a proper calorie range, etc. Just remember that over any two week period, your hunger is not identical, so you will have days with upswing and eat more calories, and you will have days where you have downswing, and you just are not hungry much... This is normal. You should find a natural deficit average forming at the end of 1-2 weeks.0
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I hear what your saying but my body must be different when I wasn't paying attrition to fats and just focusing on carbs and protein I was loosing about 1 lb a week less than I do now that I try to stay close to my fat goals. But I do still eat very low carbs too so I'm sure that has somthing to do with it0
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Cheese and bullet proof coffee are big fat additions for me.0
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I know for me to lose consistently I need to hit my macros and my fat intake is the most important one. When I wasn't paying that much attention I would eat too much protein and then I wouldn't lose any weight. My Dr and I now know what works for me and it's hitting that high fat number. That's why I'm looking for easy add ins that can help hit that number.0
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Avocado. Bacon. Eggs. That eaten as breakfast is 70% fat.
Coconut oil, butter. Whatever vehicle of choice for their ingestion - from coffee to broth to veggies to ___________
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I always saute with more coconut oil than I need. Also adding homemade mayo to many many things.0
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Search for fat bomb receipes. I have lots of ebooks with various flavors.
They are mainly combination of coconut oil, and/or butter and/or cream cheese with additional flavors like peanut butter, chocolate, blueberry etc. I make a small batch & get 24 serves of a peanut butter cocao one. They are frozen & then eaten as needed.
Some receipes have a sweetner which I am still learning how to pallet. Some rave that the fat bombs are their treat like desert.0 -
Fat IS a macro to be met. 65-70% of calories. Coconut butter mixed with Almond Butter 50/50. mmmmmm....0
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My favorite ones are a base of:
4 oz coconut oil and 4 oz of butter melted together
Stir in 8 oz of cream cheese, softened at room temp
From there: add 2-6 TBSP of "flavors" depending. Can also add vanilla.
Add sweetener to taste.
my favorite ones so far are cinnamon and chocolate - and lemon....0 -
KnitOrMiss wrote: »Carbs are a limit, protein is a goal range, and fats are to satiety. Fats are not a macro that has to be met. If you need more fats to feel full and satisfied, you need to include in your meals. Adding fat at the end of the day to try to meet a macro or calorie goal is not necessary. With this way of eating, most people without major metabolic dysfunction are able to return to normal hunger signals, and that should be the goal. If that is not realistic for you personally, you should figure out a proper calorie range, etc. Just remember that over any two week period, your hunger is not identical, so you will have days with upswing and eat more calories, and you will have days where you have downswing, and you just are not hungry much... This is normal. You should find a natural deficit average forming at the end of 1-2 weeks.KnitOrMiss wrote: »Carbs are a limit, protein is a goal range, and fats are to satiety. Fats are not a macro that has to be met. If you need more fats to feel full and satisfied, you need to include in your meals. Adding fat at the end of the day to try to meet a macro or calorie goal is not necessary. With this way of eating, most people without major metabolic dysfunction are able to return to normal hunger signals, and that should be the goal. If that is not realistic for you personally, you should figure out a proper calorie range, etc. Just remember that over any two week period, your hunger is not identical, so you will have days with upswing and eat more calories, and you will have days where you have downswing, and you just are not hungry much... This is normal. You should find a natural deficit average forming at the end of 1-2 weeks.
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ettaterrell wrote: »I hear what your saying but my body must be different when I wasn't paying attrition to fats and just focusing on carbs and protein I was loosing about 1 lb a week less than I do now that I try to stay close to my fat goals. But I do still eat very low carbs too so I'm sure that has somthing to do with it
I'm diabetic, but my rate of loss definitely increased when I concentrated more on upping my fat consumption instead of protein.0 -
put butter on EVERYTHING 0
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I like fat bombs or (my new favorite) cream cheese clouds for an evening snack, especially if I'm craving something sweet after dinner.0
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I use mayo on all my burgers. and also add 2-3 tablespoons of either coconut or flaxseed oil to my protein shakes0
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I'm a little late to this post but I recently created bulletproof tea that I drink in the evenings when I need more fat. I found a sweet cinnamon spice tea from Tazo. I brew a cup, remove the bag, then add a couple tablespoons each of grass fed butter and coconut oil. Sometimes I'll also add a shot of heavy whipping cream. I use my stick blender to ensure its emulsified. Then I like to add two drops of French vanilla stevia, although that's not necessary. But it tastes amazing and I get a lot of fat in quickly.
If I don't have time for that, I'll drink shots of grass fed heavy whipping cream, which I think is super delicious!0 -
I'm a little late to this post but I recently created bulletproof tea that I drink in the evenings when I need more fat. I found a sweet cinnamon spice tea from Tazo. I brew a cup, remove the bag, then add a couple tablespoons each of grass fed butter and coconut oil. Sometimes I'll also add a shot of heavy whipping cream. I use my stick blender to ensure its emulsified. Then I like to add two drops of French vanilla stevia, although that's not necessary. But it tastes amazing and I get a lot of fat in quickly.
If I don't have time for that, I'll drink shots of grass fed heavy whipping cream, which I think is super delicious!
Be careful drinking coconut oil that close to bed... It is considered high octane brain fuel and can actually interfere with your sleep...0 -
@KnitOrMiss I haven't had any problems with that so far. I sleep really well except for the fact that I have to get up to use the bathroom once or twice a night. SOOO much water lol. But I'm about 5 weeks in and I've noticed a stall in weight loss. I've only lost 4 lbs0
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@KnitOrMiss I haven't had any problems with that so far. I sleep really well except for the fact that I have to get up to use the bathroom once or twice a night. SOOO much water lol. But I'm about 5 weeks in and I've noticed a stall in weight loss. I've only lost 4 lbs
I had some coconut oil last night (making sure the flavor was right in my fat bombs since it'd been forever since I made any!) and I'm happy to say it didn't mess me up too badly. I didn't notice anything really, but I was already really tired. I'm super happy you don't have that issue.
As for the waking up to pee, I'd rather do that than get dehydrated...plus as you get fully adapted, it levels off more.0 -
KnitOrMiss wrote: »@KnitOrMiss I haven't had any problems with that so far. I sleep really well except for the fact that I have to get up to use the bathroom once or twice a night. SOOO much water lol. But I'm about 5 weeks in and I've noticed a stall in weight loss. I've only lost 4 lbs
I had some coconut oil last night (making sure the flavor was right in my fat bombs since it'd been forever since I made any!) and I'm happy to say it didn't mess me up too badly. I didn't notice anything really, but I was already really tired. I'm super happy you don't have that issue.
As for the waking up to pee, I'd rather do that than get dehydrated...plus as you get fully adapted, it levels off more.
Yay for coconut oil! I slept great last night and didn't wake up at all. How long can it take to become adapted? I'm worried that I'm not there yet. Maybe I'm consuming too many carbs. 0 -
I had a version of bulletproof tea last night with coconut oil and I woke up easier this morning. For me, I think I just found the key to a good morning- coconut oil before bed!0
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KnitOrMiss wrote: »@KnitOrMiss I haven't had any problems with that so far. I sleep really well except for the fact that I have to get up to use the bathroom once or twice a night. SOOO much water lol. But I'm about 5 weeks in and I've noticed a stall in weight loss. I've only lost 4 lbs
I had some coconut oil last night (making sure the flavor was right in my fat bombs since it'd been forever since I made any!) and I'm happy to say it didn't mess me up too badly. I didn't notice anything really, but I was already really tired. I'm super happy you don't have that issue.
As for the waking up to pee, I'd rather do that than get dehydrated...plus as you get fully adapted, it levels off more.
Yay for coconut oil! I slept great last night and didn't wake up at all. How long can it take to become adapted? I'm worried that I'm not there yet. Maybe I'm consuming too many carbs.
It starts to kick in, changing the whole system, around 4 weeks. It can take anywhere from 12 weeks to 6 months to completely adapt, depending on how damaged your metabolism and body is. Most folks find 12-20 weeks is generally the threshold where they start noticing improved athletic performance, improved levels of energy, better digestion, better sleep, reduced hunger, etc., etc., etc. Some folks start noticing the improvements far earlier, due to the extremely bad levels of their previous lives, so they may not notice when they "hit that stride," per se. I forget at what point the body starts reprogramming muscle mitochondria, but that's the biggest flag, really, that you get workout stamina back, and then can progress and even surpass previous performance levels.
I would not intentionally seek out coconut oil late in the day/evening, but if it occurs naturally, small doses shouldn't bother your sleep, etc., too much, though admittedly, some folks are far more sensitive to it than others.0 -
I get increased energy if I have MCT oil, but feel no difference from coconut oil...0
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