Not trying to be spammy (advice on fat increase)
MzLazyBones
Posts: 63 Member
I like to have a plan in place for the following day before I go to bed. Again my meal plan (for tomorrow) is telling me that I’ve set up a day with only 1034 calories – grr, I hope I get the hang of this someday. I'd really like to be able to put a plan together and just have it click at 1500 with my protein, fat, and carbs all in the right places.
I've been cooking with butter and weighing everything to an obsessive level of precision. Any tips for increasing my fat intake? I've already got myself set up for a small container of black olives, which helped, but I have about 500 calories to fill and 7 carbs wiggle room remaining.
Just a quick note, I know cream in coffee is popular...but I don't drink coffee.
I've been cooking with butter and weighing everything to an obsessive level of precision. Any tips for increasing my fat intake? I've already got myself set up for a small container of black olives, which helped, but I have about 500 calories to fill and 7 carbs wiggle room remaining.
Just a quick note, I know cream in coffee is popular...but I don't drink coffee.
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I always operate on the idea that you want to come under on the carbs, meet the protein (and don't exceed it too much). Fat is the wild card and it really determines calories for the day. If hunger is not being well managed, you blend up a pat of butter in some chicken bouillon. It is OK to come under on the calories.2
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But how far under calories is acceptable? Is 1034 calories okay for someone who's 5'9" and 277-278lbs? Or is that unhealthy?
Oh I found this on here via the launchpad, so if anyone else needs it, let me copy-paste:
"It seems overwhelming to us, since we were beaten over the head with fat-phobia all our lives, but it is easy to sneak more fat into your diet.
Make/use fat-heavy sauces and dips, on both your meats and veggies, that are made with olive oil, animal fats, butter, or other low-carb diary like cheese, heavy cream, cream cheese, or sour cream. Or a combination of them. They are super delicious.
Adding meats and fat-dense foods like avocados and nuts can help.
Pick the fattier (and also often less expensive) cuts of meat.
Sneak coconut oil, butter, heavy cream, and/or MCT oil into your coffee or smoothies.
Make some fat bombs. They are tasty little fat-doses that are easy to incorporate in to your diet. They could be sweet or savory."
I will try a heavy cream style smoothie, I think.1 -
If you have fat to burn, and you have adjusted to the diet, I think your body is happy to use the strategic fat reserve if the calories are lower than what you are burning. I think the warning is that you don't want to lose muscle, and so you want to keep protein at goal.
A cream smoothie sounds good.3 -
Your diary appears to be private. What are the kinds of food you're eating?1
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Sunday –
Breakfast
10g butter (for cooking), 100g levevis champignonmix (mixed mushroom slices), 62g turkey bacon (I do not eat pig), and 3 eggs, scrambled in whatever remained in the pan from the mushrooms and faux bacon.
Lunch
30g Easis ketchup, 150g 10% fat beef burger (husband picked the meat), 10g 20% fat mozzarella cheese, 15g diced yellow onion.
Dinner
Lunch again, only this time I also had 25g cucumber and a bit more of that ketchup.
Snacks: Tom’s Nellie Dellies Lakrids (black liquorice), 25g, 5 hard boiled egg whites, 15g of 92% bitter dark chocolate (Bjornsted Panama Dark for anyone interested in it, very tasty), and Some hot and spicy chicken wings.
Total calories came to 1402 – I solved my scheduled severe under-calorie plan problem by having wings and some dark chocolate. For the day: 23carbs, 79g fat, and 133 protein (this is why I’m looking to increase fat, I feel like I’m backwards)
Monday –
Breakfast
Cheese only pizza – 60g 20% fat mozzarella, toppings: 15g black olives, 10g of those mixed mushrooms, Levevis pre-cooked chicken strips (15g)
Snack(ish)?: Bodylab whey protein “ultra chocolate” flavor, 35g powder + 150g water + 0.5g xanthan gum. It’s what I suck down after I do my weights. It's really only a few gulps.
Lunch
Spicy chicken hot wings again, and some (8g) 92% dark chocolate – though I had 25g total for the day, I just spread it out.
A pre-dinner snack (hubby came home late and I got hungry waiting)
4 hard boiled egg whites and 50g of black olives
Dinner
Chicken breast sliced into an envelope and stuffed with various veggies (celery, onion, bell pepper, and mushroom all cooked in butter) – I created a recipe for it.
Snacks
More black liquorice and the remainder of the dark chocolate.
Total calories came out to 1418 with 26g carbs – Though according to my calorie counter I had another 814 calories from exercise, but I am not 100% sure that’s accurate for weights and an hour sweating on an exercise bike + the walking I do. 74g fat, 147g protein (not too worried about protein spikes on days when I do weights, that’s why I drink that protein shake, after all).
Tomorrow, technically today for me as it’s after midnight (going to bed after this post), Tuesday:
I’m probably going to try chicken stuffed with mushrooms, spinach, and cheese. Then I’ll attempt a French onion dip that’ll go with broccoli, or a cream smoothie (whichever strikes my fancy, solving my caloric intake being too low and spiking my fat by 16g-22g depending on which one I go with). Lunch will be a 3-egg omelet with mushrooms and black olives. Dinner will be the same as last night (leftovers), and I’ll round out the day with some more dark chocolate in 7-8g bites (no more than 3 bites total throughout the day) and add my fiber in with those liquorice. Estimated calories: 1495 (aim was 1530, but it’s close enough), 23 carbs, 88g of fat (highest yet), 143 grams of protein.
*Edited because of the emoticon/emoji things that appeared...not intended.
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I'd say let your hunger lead you.
If you're body is in need of food, you will feel hungry.
If you are feeling hungry at that fat level, maybe choose a fattier beef and pork bacon instead of turkey bacon...
Unless I missed some reason you specifically choose those.0 -
If you have fat to burn, and you have adjusted to the diet, I think your body is happy to use the strategic
fat reserve if the calories are lower than what you are burning. I think the warning is that you don't want to lose muscle, and so you want to keep protein at goal.
A cream smoothie sounds good.
Bingo!2 -
@Sunny_bunny_ "62g turkey bacon (I do not eat pig)" - pig/pork isn't something I eat. As to the beef, my husband thinks lower fat = better, so he picked up the lower fat stuff. I'll snag the 14%-20% next time I'm down there (once we've used this stuff up). I'm not comfy letting hunger take the wheel yet; years of overeating and eating when bored or stressed or happy..."hunger" is something I identify the way I should just yet.0
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Is there a reason you are eating egg whites instead of whole eggs? That might be an easy way to up your calories with satiating fats via the yolk. Lots of good vitamins in there too.
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canadjineh wrote: »Is there a reason you are eating egg whites instead of whole eggs? That might be an easy way to up your calories with satiating fats via the yolk. Lots of good vitamins in there too.
I missed that. I'd definitely eat the whole egg. The yolk is where majority of nutrients are.1 -
That's my husband again, he usually talks me into giving him the yolks (his favorite) and I get the whites. I will try having a few when he's not around - he really is smooth.1
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Being under on calories one day is not going to hurt you. If you have a thyroid issue then you probably don't want to be under more than a few days in a row. If you don't have a thyroid issue, then being under every day for several weeks is fine. As long as you are eating sufficient protein (probably around 100g for you) then you are not going to metabolize muscle.1
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MzLazyBones wrote: »That's my husband again, he usually talks me into giving him the yolks (his favorite) and I get the whites. I will try having a few when he's not around - he really is smooth.
He can't pick out lean ground beef AND take your yolks...not cool man! Does he know you're aiming for high fat?
Instead of chicken breast, what about roasted thigh with the skin on? Cream cheese or mascarpone are also great for getting a bit more fat in. And you can put heavy cream in tea since you don't like coffee.1 -
I'm eating ample protein, probably too much really.
@Cadori Honestly, no, he doesn't know I'm aiming for high fat. See, my husband is still in the "no fat is good fat" mindset; so while he's cool with my protein being high and my carbs being low, he sees fat as evil. If he knew I was trying to increase fat he'd probably (explative for poo) bricks, which is why as much as I love him, I think I'll spare myself this argument.
I'm making roast chicken tomorrow night and I'll be keeping the skin on (not something I typically do). I just want to make sure I do this right and don't freak my body out too much.0 -
Could you add avocado and/or mayo to the burger? Even with the lower fat hamburger, those toppings would add a bit of fat.0
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I like to drizzle oil-based dressings over my chicken/veg, avocado, fresh veg like cucumber, and so on. I also get raw nuts and drizzle oil over them. Your husband may be more down with this since things like avocado, walnuts, protein/veg, and olive oil are all pedaled as healthy fats.
Adding a little cream here and there also helps, for instance a little cream and cheese in scrambled eggs.
I eat sharp cheddar as a snack here and there, which helps raise fat too.
If you can stomach it, sometimes I'll just eat a tsp of coconut oil, lol, but I love coconut. I know most would find that gross.
All that said, I would agree that you should let your body lead you. Being under on cals is fine as long as you are satiated.
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I hate to 'put a knife twixt man & wife', but you really need to give your hubby some reliable reading/viewing matter, @MzLazyBones... if he won't take it from you, try this video, or this one.....
And even this guy has a great following and much credibility. He swears by Dr Jason Fung.....
here's his very own song....
And if he really believes that 'no fat is good fat'... what the heck is he doing, eating it...?!1 -
AlexandraCarlyle wrote: »
And if he really believes that 'no fat is good fat'... what the heck is he doing, eating it...?!
It is like you are the opposite of the Jack Sprat couple. He gets 5 egg yokes and you get the whites.
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MzLazyBones wrote: »That's my husband again, he usually talks me into giving him the yolks (his favorite) and I get the whites. I will try having a few when he's not around - he really is smooth.
So he is okay with the higher fat (yolks) in his diet and not yours?
Slap some butter on the burger while cooking it. Delish and ups the fat. You might try making fat bombs with 100% cacao powder (25g), coconut oil (125g), and steavia (to taste).
Melt the coconut oil, add the cacao powder, let them sit for a couple of minutes, then blend them together and add the stevia. Put in a mold of some kind that can be frozen. I used old silicone ice trays I had in the beginning, I later ordered an inexpensive chocolate mold from Amazon. I can waltz right by any store display of chocolates now.
And being under for a day or two is fine, use that portable pantry you have on your body.0 -
@retirehappy He is 1) male and 2) pretty much at his goal weight, though he's trying to bulk up more (currently has a six pack that he's very happy with). So, yes, we have different nutritional needs. I'll just eat this stuff when he's not around, it's no biggie. And I'm getting some great tips here on how to get a little extra fat here and there
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Strategic Energy Reserve = SER... Can we add it to the Acronyms thread, please...??? Pretty please..?!1
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I have an ample (though shrinking) SER if the lying scale can be trusted at all.1
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AlexandraCarlyle wrote: »Strategic Energy Reserve = SER... Can we add it to the Acronyms thread, please...??? Pretty please..?!
How about "Strategic Energy Reserve - Very Easy to Raid"?1 -
I love to add a 1/2 an avocado to breakfast, on top of a burger or as a snack with a bit of lemon and salt.0
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MzLazyBones wrote: »I'm eating ample protein, probably too much really.
@Cadori Honestly, no, he doesn't know I'm aiming for high fat. See, my husband is still in the "no fat is good fat" mindset; so while he's cool with my protein being high and my carbs being low, he sees fat as evil. If he knew I was trying to increase fat he'd probably (explative for poo) bricks, which is why as much as I love him, I think I'll spare myself this argument.
I'm making roast chicken tomorrow night and I'll be keeping the skin on (not something I typically do). I just want to make sure I do this right and don't freak my body out too much.
Unless you're very petite, are seeking therapeutic ketosis, or diabetic and sensitive protein, your protein isn't really too high.
That said, here are my suggestions:
1. Seek out the fattier meats. Try to find fattier cuts of turkey bacon (I don't know if that's a thing, but I do know that there are different levels of fat content in other turkey products), keep your yolks, swap out some of that chicken for beef and/or fatty fish, or at least go for parts like skin and thighs.
2. Get "full fat" dairy. They don't put the fat percentage on cheese here, so I don't know if 20% mozzarella equates to what we call "full fat" or "whole milk", here (as opposed to "part skim"), but if there's a higher option, pick it.
3. Add fats to stuff. Avocado, as previously mentioned, is a good option. Turn the hard boiled egg whites into deviled eggs (which should add fat even with yolk-less filling recipes). Cream or oil based dips or dressings for the raw veggies, cheese for the cooked ones.
4. Have a sit-down with your husband and point out his "no fat is good fat" hypocrisy (if no fat is good fat, then it doesn't matter whether you're male or female, at weight or not) and remind him that you're a big girl and at the end of the day, are in charge of your own health. You've done the research and find it has enough merit to be worth trying, and he should trust that you know what's best for your body. He's your husband, not your father or controller. Sneaking around behind is back risks both the health of your body and your relationship.3 -
I'm not on a mission to save the world from carbohydrates. Or save my husband from carbohydrates. I like to be happy. I don't have to be right. I'm 63. My husband is 65. He made it through life just fine for 30 some years prior to our marriage, as did I.
I eat high fat. Currently ~60% and previously in excess of 75%. My husband knows I eat high fat. I know he drinks 2 or 3 Coke Classics a day and eats hamburgers with a bun. Neither of us sneak around the others back to eat/drink our foods of choice. We've been married 28 years and I think we both perceive it to be a pleasant 28 years. Appears to be the case.
I'm quite certain if I sought my husband's guidance/input regarding my diet, he might share an opinion just as I might share an opinion regarding his Coca Cola habit. It seems neither of us has to be "on board" with how the other eats in order to make our marriage work.
I know that when either of us dies what will not be on said be said at our services is "If only she hadn't eaten so much fat" or "if only he had not had so much CocaCola and bread".
Personally, I think adding your fats to your foods at times other than meals you eat together is an appropriate solution. Perhaps that's because that is what I have done. I don't perceive it as "sneaking around". I see it as respecting how my husband chooses to eat and not "forcing" my eating habits on him. He adds a baked potato to his meat and veg/salad at dinner. I add a clump of cream cheese to my plate or more high fat salad dressing.
Just my opinion. We all have them. There is always "another way". Choose what works for you.
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I know that when either of us dies what will not be on said be said at our services is "If only she hadn't eaten so much fat" or "if only he had not had so much CocaCola and bread".
An underused, undervalued thought experiment / reality check!
Like passwords and underwear, core beliefs should be checked often and changed more often than we think......
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