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Just Russ 03-01-2013 08:21 PM

Need some Fat to add to dinner
My typical dinner is meat & salad... tonight it was a tasty grilled (skinless) chicken. I use oil & vinagar on the salad (mostly lettuce & cuke) so I know there no sugar snuck in there. If we have beef or pork or chicken with skin I think I get enough fat but I don't think so tonight.
What high-fat item can I add to bump the fat content up? :dunno:

Avy 03-01-2013 08:35 PM

Cheese, sour cream, mashed avocado, all 3 combined! Just thinking of how I have topped salads in the past...

Oh, and nuts too!

Ntombi 03-01-2013 08:35 PM

Some of my meals are naturally lower in fat, and I don't stress about it. I definitely eat high fat, moderate protein, very low carb, but that doesn't mean every one of my meals has to follow that to a tee. That said, you could add bleu cheese (or any other cheese you like) to the salad? Dip the chicken in something?

Mistizoom 03-01-2013 08:43 PM

Butter or sour cream on the meat. A compound butter (with herbs or spices in it) would be lovely.

svenskamae 03-01-2013 09:30 PM

Add a sauteed vegetable with a pat of butter.

Add diced avocado and/or cheese crumbles to the salad.

Have a cup of decaf coffee with HWC for dessert.

Have a small serving of berries with HWC for dessert.

Have a little high proportion cacao chocolate for dessert.

Have a handful of nuts as an appetizer.

Add some oil-cured olives to the salad.

Make a sauce--such as a melted butter and lemon sauce--to pour on the chicken.

Have a diet soda (such as a diet rootbeer) with a tablespoon or two of HWC stirred in as your beverage.

I never seem to have trouble coming up with ways to work in fat, at least not anymore. I limit both carbs and protein grams, so I am left with a lot of my calories coming from fat.

Tonight I had a "butterknife steak" with bernaise sauce, a side ceasar salad without croutons, slivered brussel sprouts sauteed in oil with hazelnuts, and coffee with cream for a special dinner with friends. I don't usually eat that much fatty food at one meal, but it was all delicious and was easy to find on the restaurant menu.

Heheher 03-01-2013 11:42 PM

Melted butter goes great with any meat. :)

zombiegoat2000 03-01-2013 11:57 PM

Bacon grease added in with the oil thats what I put in my salads

Punkin 03-02-2013 04:31 AM

For dinner I usually make a cream sauce out of heavy cream and spices or legal condiments. I will sometimes use xantham gum to thicken it but it depends what we are having. I then dump that all over the LC veggies or meat to bump up the fat content. All my meals have to be pretty high in fat, the fat in meat I find isn't enough.

Just Russ 03-02-2013 06:37 AM

Still looking. I'm think a few nuts, if I can keep them for meals. I want to look into more oil... I have had about 2 whole (4 halves) of baking walnuts & did not get cravings. (I was leary when I did it.) The trick is to limit & not snarf down the whole bag. It probably would not be wise to do every day.
I'm thinking of prepackaging the correct quanity in advance (when I'm not hungry), & put the rest ofthe bag away.

synger 03-02-2013 06:50 AM

I make an herb/garlic butter than I keep on hand to top lean meat like fish or chicken (or even red meat that's gotten a little dry). It's also great on veggies.

Just soften a stick or two of butter, crush a clove of garlic, mix the butter and garlic and some herbs (I like rosemary and savory), and then put in a small bowl and refrigerate.

Or use a cardboard roll (toilet paper for one stick of butter, paper towel for two), and cut the upper third off it. Line it with waxed paper and put your softened herb butter into it. Wrap the waxed paper around the top and refrigerate. This gives you a "log" of herbed butter that's very easy to cut a pat off for flavoring and topping food.

jem51 03-02-2013 07:40 AM

As long as you get enough fat throughout the day and you're not hungry after a lower fat meal, no worries.

emel 03-02-2013 09:17 AM

Sour cream, olive oil, and dill all mixed together is good on chicken and fish.

Or mayo and sour cream with some horseradish and black pepper.

Or warm some olive oil or butter with some herbs in it to use as a dipping sauce for bites of chicken.

Skinny Train 03-02-2013 09:19 AM

With the chicken, I'd go with avacado. When I eat beef, I love to put butter on it.

reddarin 03-02-2013 09:33 AM

Here is a thread with some ideas for high fat side items.


Avy 03-02-2013 09:38 AM

Bulletproof coffee for dessert.... I use flavoured decaf, 1 tbsp butter, 1 tbsp coconut oil, 1-2 tbsp of heavy cream, whipped with a frother or in a blender. Surprisingly good and a great snack/meal anytime to really pump up your fat and calories for the day.

svenskamae 03-02-2013 01:19 PM


Originally Posted by Avy (Post 16290580)
Bulletproof coffee for dessert.... I use flavoured decaf, 1 tbsp butter, 1 tbsp coconut oil, 1-2 tbsp of heavy cream, whipped with a frother or in a blender. Surprisingly good and a great snack/meal anytime to really pump up your fat and calories for the day.

Sorry for what may be a dumb question, but :o ... I haven't used a frother before. Do you include the coffee in with the other ingredients when you make this, or add the other (frothed) ingredients by stirring them into the coffee? And do you think you could use full fat coconut milk in place of the cream, and just coconut oil instead of coconut oil and butter, if limiting dairy?

Sorry for the threadjack ...

Ntombi 03-02-2013 01:43 PM

Yes, mix it all together, including the coffee. Any fat you choose is fine: some people use only butter, some use both coconut oil and butter, some use only coconut oil. It's up to you. The cream is also optional. She was just giving her own version.

coffeelover 03-02-2013 02:35 PM

Butter mixed with fresh parsely on the meat is yummy. :)

But I agree with Ntombi, as long as you are eating the correct amount of fats for you overall, I wouldn't worry about a single meal.

Barb94 03-02-2013 03:13 PM

I make this chicken breast dish:

5 skinless chicken breasts
1/2 tsp garlic salt
2 tbl. bacon grease
2 TBL butter
( I know you all have bacon grease)
1 Tbl spinich dip ( bought prepared, creamy))
1/2 to 1 cup chicken broth
1 avacoda, mashed
1 8 oz. cream cheese, softened
1 tsp cilentro
1/8 tsp paprika
Chopped red, green and yellow peppers

Melt grease and butter in electric skilled,
wash, dry and sprinkle breasts with garlic salt, pepper if you like
In a medium bowl mix all other ingredients

Now brown breasts on all sides, splitting the realy big ones, then cook 2 minutes more on each side.

Pour mixture over the pan, trying not to have it all on top of the chicken, You want it to thicken like sauce. add more chicken broth as needed.

Cover and cook on low for about an hour or until tender

I usually have mine right at simmer

You can tear up like pulled pork or finer or serve over a bed of cooked spaghetti squash with lots of sauce.:yummy:


Barb94 03-02-2013 03:33 PM


I jumped the wagon a few years ago also. I had lost about 50 pounds in 2 years on Adkins. I wore a 6-8 jean and my husband was hands on and always telling me how good I looked. Then I had to have major surgery, nothing caused by the diet. I couldn't do anything for 6 months and I was gloomy and I pretty well put my weight back on.

I am now diagnosed with pre DB so I came back to Atkind to lose 60 pounds; I am 67 and 5'4 and weigh 173. I also work out at the YMCA and pray for strength to do this.

Kittee 03-02-2013 03:35 PM

I eat my chicken with melted butter....always!

Just Russ 03-02-2013 07:09 PM

I have managed ~2 baking walnuts (nothing added) as a desert. I don't know if it's enough fat to accomplish anything but it didn't trigger cravings (I'm extremely sensitive). I'm going to pre-measure my quanity & put the bag away so I don't snarf it down.

Pippa 03-03-2013 01:14 PM

Ok so how much fat is enough? I guess I still have a little fat phobia in the back of my mind. Is it ok, for instance, to add fat to most meals PLUS to all my coffees during the day? I have been drinking 1-2 cups w HWC and splenda and the rest black. I drink coffee all day really.

ridethewave 03-03-2013 04:34 PM

pippa- I too drink coffee everyday and I noticed that with heavy whipping cream I would stall, but half and half with da vinci sugar free vanilla syrup tasted yummy and didn't cause stalls. try adding butter to skillets to cook steaks, chicken and pork. Also a suggestion to me was to take a serving of sour cream and splenda and eat that as a fat dessert.

Just Russ 03-03-2013 05:52 PM

I am switching to real butter... Cooking with it. Tonight I had more skinless chicken... this time I cooked in butter with my salad (mostly letuce & cucumber, with a couple of grape tomatoes cut up for color) & a couple of walnuts for desert. (There are less than 5 carbs in 1 oz of (baking, nothing added) walnuts but I'm very sensitive so am limiting to 1/2 oz.)
Atkins (1972) I see 40% fat/ 60% protein. Sorry, I should have stuck a bookmark in. If you are hungry, you need more fats... fats kill the hunger.

LadyN 03-03-2013 06:47 PM

high quality EVOO and a vinegar is great on a salad. that usually will be enough to get enough fat into your meal.

picklepete 03-03-2013 09:19 PM

There's a difference between being unafraid of fat and choking it down. If it's late in the day and I'm not hungry then I've already "paid for" my energy needs with stored fat so I don't hunt for more. My favorite sources are ones that pack some micronutrient punch like eggs, salmon, coconut, etc.

clackley 03-04-2013 08:18 AM

I am not a fan of chicken breasts as they are almost always so dry but a good solution for me is cut them into strips and dip in egg, and then in crushed pork rinds and then fry on medium heat in bacon fat or coconut oil. Make a dip of mayo and dijon mustard.

synger 03-04-2013 08:56 AM


Originally Posted by clackley (Post 16294334)
I am not a fan of chicken breasts as they are almost always so dry but a good solution for me is cut them into strips and dip in egg, and then in crushed pork rinds and then fry on medium heat in bacon fat or coconut oil. Make a dip of mayo and dijon mustard.

I second the idea of dips and toppers to add fat to meat. I'll use sour cream mixed with Sriracha or mustard (or both), and then dip each bite into it. Or make a cream cheese/horseradish "spread" (like the herbed butter up-thread). Very easy to make, and tasty.

juliekaboolie 03-04-2013 09:00 AM

I count the fat I cook my chicken breast in as fat. I usually cook my chicken breast in a generous amount of coconut oil because it browns nicely. You could also cook in a generous amount of quality butter such as Kerrygold to do the same trick! :) Also, I cook/steam my veggies using some fat, too. Of course, nuts (although high in omega-6) are a good fat source and then there's avocado which is high in monounsaturated fatty acids. Hope your walnuts did the trick! :)

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