Simple ways to increase fat?
Adelia979
Posts: 31 Member
I feel like I'm going to turn into an avocado if I eat any more avocados to keep enough fat in my day. Does anyone have any simple ways/tips for adding in fat without just getting it from a couple of foods?
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Cook everything in butter, coconut oil, olive oil, or bacon grease.
Choose dark meat chicken with the skin on.
Nuts are a good way to get in days.
Make egg salad with mayo.
I'm going on the premise that you eat meat, so if you don't - then coconut oil, olive oil, and nuts still apply.3 -
Butter
Coconut oil
Avocado oil
Bacon
Homemade broth
Fatty meats (tongue is 70% fat, prime rib is very fatty, sausages, full-fat ground beef)
Cheese
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Are you wanting to add fat because you're feeling hungry?1
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Eat lots of meat, especially fatty cuts. Eat chicken with the skin on and fish with the skin on. Scramble eggs but beat in some HWC before cooking. Cook everything in butter, lard or bacon fat. Eat lots of seeds and nuts. Eat cheese or melt some over any kind of meat or vegetable dish. Make cream sauces and again use over any kind of meat or vegetable dish. Use olive oil, coconut oil, avocado oil, sour cream, heavy whipping cream (HWC).1
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Sunny_Bunny_ wrote: »Are you wanting to add fat because you're feeling hungry?
Oh yeah. There are some days that I'm totally fine and can get away with just drinking water to fill up, but other days I feel like I'm starving to death. My boss says I get "hangry." Lol1 -
samanthaluangphixay wrote: »I'm going on the premise that you eat meat, so if you don't - then coconut oil, olive oil, and nuts still apply.
I definitely am a meat eater. All the meats.
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Sunny_Bunny_ wrote: »Are you wanting to add fat because you're feeling hungry?
Oh yeah. There are some days that I'm totally fine and can get away with just drinking water to fill up, but other days I feel like I'm starving to death. My boss says I get "hangry." Lol
Just checking. It's common thinking that we need to eat certain amounts of fat even beyond hunger on here. Lots of confusing info out there...
I think all the suggestions above sound great.
I personally start my day with coconut oil in my coffee. I find it to be a satisfying breakfast and I can go from that at around 6:30am until about 2:30 or 3pm before getting hungry again.0 -
Tablespoon of olive oil straight up! Its really not that bad...
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Tablespoon of olive oil straight up! Its really not that bad...
I do that too. Love the pepper-y taste of high quality olive oil.
I also often put olive oil and ACV into the avocado hole. Salt and pepper to taste. Vinegar dressing takes 30 secs to make and is sooo versatile.
To OP, choose fattier cuts of meats. Chicken thighs are not only tastier, but also don't dry out as fast as breasts = more forgiving when cooking. Slow cooked meats like pork shoulder or knuckles in a crock pot. 2in1 cause you get bone broth as well 1 -
Just discovered Oberto Bacon Jerky in 50 gr bags. A wonderful fat bomb.
50gr.
240 calories.
16gr fat.
55mg cholesterol.
1190mg sodium.
3gr carbs. (3gr sugar).
20gr protein
Gluten free.
I'm going to try to make it myself because I can't always find it.1 -
Sunny_Bunny_ wrote: »I personally start my day with coconut oil in my coffee. I find it to be a satisfying breakfast and I can go from that at around 6:30am until about 2:30 or 3pm before getting hungry again.
I personally can't stand the taste of coconut oil in my coffee, so lately I've been trying MCT oil and/or butter in my coffee (you have to use a blender of some kind to make it frothy) to get a little more fat. Like u/Sunny_Bunny_ , it's been working as a substitute for breakfast and keeps me going until lunch. I use 1T of each. It also seems to level out the caffeine and make it "last" longer.1 -
I'm new to logging on MFP but not new to low carb. Eating high fat is high in calories, do you find it hard to stay within your calories?0
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I'm new to logging on MFP but not new to low carb. Eating high fat is high in calories, do you find it hard to stay within your calories?
The trade off is that high fat is more satiating so you would thereoretically eat less. I say thereoretically because it takes time to train ourselves to listen to our bodies and be satisfied with less.
I net 1500 calories a day at 5'3" and 135 lbs. I do eat back some of my exercise calories but I am usually either under 1500 or just reaching that number. Pre-planning helps me reach the appropriate macros easier.
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I'm new to logging on MFP but not new to low carb. Eating high fat is high in calories, do you find it hard to stay within your calories?
Gosh, not at all. Even binge-y holidays like Memorial Day BBQs were easy to stick to maintenance or lower calories if I stuck to keto-friendly foods. I'm only 34 days into a ketogenic diet, but I even went on a 5-day trip and stayed really close to my carb levels and stayed in a calorie deficit.1 -
You guys are all amazing. I'm going to look for that bacon jerky for sure! I'll keep it in my locker at work for my "emergency" snack fund.0
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So what would be some other ways to increase fat for someone who doesn't eat meat (except occasionally salmon) and really does not care for coconut oil at all? I do eat a lot of nuts and olives, but it's getting kind of boring.0
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So what would be some other ways to increase fat for someone who doesn't eat meat (except occasionally salmon) and really does not care for coconut oil at all? I do eat a lot of nuts and olives, but it's getting kind of boring.
What about avocado?
Do you eat butter?
If you eat salmon, try to have it with the skin on.
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Midnightgypsy0 wrote: »Just discovered Oberto Bacon Jerky in 50 gr bags. A wonderful fat bomb.
50gr.
240 calories.
16gr fat.
55mg cholesterol.
1190mg sodium.
3gr carbs. (3gr sugar).
20gr protein
Gluten free.
I'm going to try to make it myself because I can't always find it.
This is the best!
I've heard you just put bacon in the oven on a super duper low temp until it's dry-ish. I need to try it.0 -
I'm new to logging on MFP but not new to low carb. Eating high fat is high in calories, do you find it hard to stay within your calories?
There are days I find it easy to hit 1700. There are days I find it challenging to hit 1000 calories. LCHF is pretty easy to stay within a deficit.0 -
[quote="samanthaluangphixay;36811692
What about avocado?
Do you eat butter?
If you eat salmon, try to have it with the skin on.
[/quote]
Thanks, I will try to add butter to more things, I didn't think of that. I do eat guacamole, so I will just have to find some avocado recipes. 0 -
Sunny_Bunny_ wrote: »I personally start my day with coconut oil in my coffee. I find it to be a satisfying breakfast and I can go from that at around 6:30am until about 2:30 or 3pm before getting hungry again.
I personally can't stand the taste of coconut oil in my coffee, so lately I've been trying MCT oil and/or butter in my coffee (you have to use a blender of some kind to make it frothy) to get a little more fat. Like u/Sunny_Bunny_ , it's been working as a substitute for breakfast and keeps me going until lunch. I use 1T of each. It also seems to level out the caffeine and make it "last" longer.
I found Crisco organic coconut oil which has no flavor at all. I hated coffee and the idea of any fat in a drink weirded me out so much...but I broke past my inhibitions and tried it. WOW! I started with lots of HWC (quarter cup) and lots of fake sugar (3T). Now I'm down to no HWC and only 1 tablespoon of sugar substitute in a 12 ounce cup of coffee with butter and coconut oil. I ran out of the Crisco brand with my cup this morning and the new coconut oil is a different brand. I'm interested to see if I like it too. I purchased it because it was a better bargain.1 -
Fat bombs. Sweet or Savory. Google with LCHF in front of it. I make some that are a jello-type that taste more like custard yogurt. I make a spicy sausage soup that could likely be adapted to fish. I make cheesecake types. I've made some with bacon, eggs, avocado, smoked salmon, cream cheese, etc. I make some that are kind of like a faux fudge or lemon squares. It's all about your preferences and if you have sweets problems.1
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So what would be some other ways to increase fat for someone who doesn't eat meat (except occasionally salmon) and really does not care for coconut oil at all? I do eat a lot of nuts and olives, but it's getting kind of boring.
Refined coconut oil and also MCT oil has no coconut flavor or smell.3 -
Johnsonville Brats!!1
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I've seen the grocery lists for acceptable keto options but what I'd really like to see is a concise list of baking ingredients. I love to bake and really want to try some of the sweet fat bombs and other treats. What are some staple baking items?0
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@RowdysLady staple baking items include sweetener, almond flour, coconut flour, xantham gum, nuts, maybe a cocoa powder or dark baking chocolate1
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Use my veggies as a fat vehicle. If I'm having baby spinach, I will cook in Kerrygold and a dollop of full fat sour cream. Blue cheese works with raw veggies, Baked parm cheese crisps, pepperoni!0
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Thank you @samanthaluangphixay0
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I add olive oil to hummus and use sugar snap peas for dipping.0
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I like Let's Do Organic coconut flakes...a serving has 2 net grams of carbs but also 10 grams of coconut oil in a tasty snack. you might like to try that, they are great lightly toasted, in extra coconut oil of course.0
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