Check what’s in the Bovril. You want to avoid additives, and commercial stock cubes and powders often contain added sugars. Bone broth (bouillon) is dead easy to make: take the bone from the joint and put it in a pot, add enough water to cover, and simmer for a day. You can add some chopped onion for flavor, if you like. And add some salt: if you are no longer eating much carbohydrate, you are excreting salt at a much higher level, so we fat-burners have to worry about getting enough, not about getting too much. Not only that, but there are indications in recent research that we might need quite a bit more sodium in our diet than the government guidelines would give us to believe.
Perhaps your butcher will give you the fat trimmings for free, or at low cost; these can be rendered for tallow, which is much lovelier to cook with than vegetable oils or shortenings. (Tallow comes from beef or lamb; lard from pig.) High-fat salad dressings can be really lovely sources of fat, as are cheeses, yoghurts, clotted cream, and crème fraîche. Organ meats (liver, kidneys, tripes, hearts) are loaded with micronutrients as well as much richer in fat than the lean muscle meats. I also love to roast a picnic—all that lovely fat makes the pork essentially self-basting. Whipping cream doesn’t go all that well with tea, alas, but it goes a treat in coffee, double cream even more so.
I do get a bit lightheaded sometimes, so have some more Bovril. Haven’t worked out yet how make these things called fat bombs.
