Need Fat Suggestions!

(Nipsey) #1

Hi all. I’m good with how much carbs and protein I need each day, but I’m falling short of my fat minimum. Any suggestions on what you eat to get your fat content? Thanks I’m advance!

#2

Your fat macro is not a minimum goal that has to be reached. Unless you’re hungry, you probably don’t need to be eating more. Especially if weight loss is an overall goal.

The protein macro is the only hard goal that has to be reached. Better to be above than below, and it’s hard to get too much.

(You've tried everything else; why not try bacon?) #3

Well, that and keeping your carbohydrate as low as possible! But OgreZed is right: if you’re not hungry, don’t eat, and wait until you are hungry to eat again. Listen to your body.

(Frank) #4

Are you still hungry? If not don’t bother. If so, you could add olive oil, coconut oil, avocados, nuts, etc to up your fat intake I suppose.

(Nipsey) #5

But I am getting hungry, so that’s why I’m asking. I know I need to keep carbs at a minimum and I also know that the body changes excessive protein into sugar, which obviously is a bad thing. So if I’m getting enough carbs and protein yet I’m still hungry, the fat choices are what I’m looking for suggestions on. I hope that makes sense…

-MM

(Frank) #6

Lots of good fats out there.

#7

Excess protein is not turned into glucose. Gluconeogenesis is a demand-driven process, not a supply-driven process.

If you’re hungry, eat primarily fat with some protein and as few carbs as possible.

Do a Google search on “fat bombs” and you should be able to find plenty of options. Even something as simple as a chicken thigh with skin could do the job. Or cheese. Or eggs. Or sausage. Or bacon. Egg loaf or cream cheese pancakes.

(Amy Ramadan) #8

I have quite a nice spare tire you can borrow if you like lol lol lol :sunglasses::see_no_evil::hear_no_evil::speak_no_evil:

#9

Cream cheese stores really well in the fridge.
Pecans are wonderful.

#10

Only before you open the package. It spoils quickly after opened.

(Ellie) #11

I wouldn’t know - mine seems to evaporate once opened!! :yum:

(Samantha) #12

Avos, olives … whipped cream in your coffee. Olive oil on your greens …

Put baby spinach leaves, coconut oil or butter and feta cheese in a pan and warm till leaves are wilted and feta melted. Add salt and pepper and enjoy!

A hunger buster is an egg fried in loads of butter!

(Nipsey) #13

What I’m looking for here are example suggestions what foods YOU eat to increase your fat intake.

(Nipsey) #14

Wow - lots of great suggestions! All foods I would eat, so thank you and please keep them coming!

(Nipsey) #15

I’ve read in multiple places that excess protein turns into sugar. I haven’t eaten sugar in 2 months, have been only eating Keto-friendly food the whole time, yet I don’t register ANYTHING on my Keto test strips. The only thing I think I may have not been doing correctly is eating too much protein, which if it does turn to sugar, will keep me out of Ketosis…

#16

I don’t do anything to increase my fat intake.

I actively seek ways to decrease my fat intake, because I enjoy too many high-fat (and thus high-calorie) foods – bacon, sausage, butter, cheese. I have plenty of fat stored up, ready for use, so I don’t need to be consuming that much more of it.

I used to joke that I could turn a 60-calorie veggie side dish into a 700-calorie one by adding “just a little” butter and cheese.

#17

Depending on my mood and what’s available, I’ll add one or more of the following oils/fats to my food:

  • Avocado oil - this is one of my favorites. It doesn’t have a strong taste - like olive oil - and seems to enhance the flavor of the food to which it’s added.
  • Coconut oil - this is a good one because it contains well over 60% MCTs (which are readily converted to ketones). Some of the more refined versions of coconut oil remove the coconut taste if that bothers you.
  • Bacon grease - for that yummy bacon flavor. I mainly use bacon grease when frying eggs.
  • Butter - readily available in restaurants. My wife frequently uses butter in making fat bombs too.
  • Olive oil - only if none of the other oils above are available. I don’t really enjoy the taste. I’ve read too that a lot of the olive oil we consume is actually rancid.
(You've tried everything else; why not try bacon?) #18

It is a fact that the body uses protein to produce glucose for cells that can’t burn fat and ketones, such as your red blood cells. People used to think that excess protein was automatically turned into glucose, but now we know that the liver only makes glucose on demand. Protein is broken down into its constituent amino acids, which are then reassembled into the various proteins the body needs to work. A lot of the amino acids that aren’t immediately needed get saved, but any excess is broken down further, and the nitrogen produced is excreted as urea.

(outlawpirate) #19

I start my day with hot coffee that contains heavy cream and 1Tbsp coconut oil. When I was new to Keto, I also added 1 Tbsp Kerry Gold grass fed unsalted butter. Starting my day off with fat kicked me into fat-burning instead of sugar-burning for the day. It kept me satisfied until 2 PM, when I would eat leftovers from the previous night’s Keto dinner. If you are new to Keto, there is a lot of hunger because you are carb addicted. If you are, then until you are fat-adapted you can eat lunch at Noonish and then drink a cup of hot bone broth with 1 Tbsp butter and a little pink sea salt as an aft rankin snack if you get hungry again. It will satisfy and nourish you until dinner time.