How to eat enough fat

(Peter ) #1

I realize that there are many topics like this, but I can’t find a specific answer: what I don’t understand is when the recommended foods are for example 25% to 35% fat, how do you get to 60%+ fat, other than just eating lard, butter, etc? thanks

(jilliangordona) #2

Avocados, nuts, olives, fatty cuts of meat. If you do dairy, cheese and cream cheese are a great option too.

(Peter ) #3

thanks - so even though these foods are individually <50% fat, I could get to ketosis?

#4

Your food is measured in grams. Example, one ounce of cream cheese is 9g fat, 1g carbs, 1g protein

(jilliangordona) #5

Less than 50%? Where are you getting that from? most of the calories in all of those foods (perhaps other than dairy) comes from fat.

(Linda Culbreth) #6

I like to add sauces - for example, bacon grease + some of the au jus from the roast beef + cream cheese + heavy whipping cream + something really tasty. I also like to add homemade dips to salads and other things. Saity comes pretty quick these days.

(Mike W.) #7

If your only goal is Ketosis eat less than 20g carbs and you’ll be there. Fat isn’t required for Ketosis. Ketosis and being fat adapted are two different things.

(You've tried everything else; why not try bacon?) #8

I only recently realized that the percentages are of your energy intake; i.e., calories. What makes the percentages work is that one gram of protein or carbohydrate contains more or less four calories, whereas one gram of fat contains about nine. So if you eat something with an equal number of grams of fat and protein, about 66% of its calories come from the fat and about 33% from the protein. The arithmetic is not precise, here, but it gives you the general idea.

(Peter ) #9

Great - thanks for the help!

(Peter ) #10

It was from looking at the side of the bottle/ packet - shows for example peanut butter at 26% fat

(Peter ) #11

Thanks all, much appreciated!

(Anderson Herzogenrath Da Costa) #12

That percentage on the nutritional info table is % of the daily recommended intake, not the % of fat per serving.

(Peter ) #13

ah - thanks: perhaps if I read the label better, that would help!

(kevin) #14

If you are using a tacker app, you could look at calories from fat, calories from carbs etc It should give you a better idea of percentages. I make a keto smoothie most days with avocado, coconut butter/oil and heavy wiping cream which makes getting my fat intake a lot easier.