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focus83 03-14-2013 06:46 AM

What counts as Fat?
 
Sorry if this sounds like a stupid question but i think i might not be eating enough fat. So what counts as Fat?

I did try to search for it on here but couldnt find anything.

Basically i read on another site that you should eat 65% fat/ 30% protein and 5% carbs. However i mostly eat meat for fat and that doesnt make sense in that ratio. x

janetsbreeze 03-14-2013 07:10 AM

Well, let's see ...

butter
olive oil (any oil really)
coconut oil
fat in meat
nuts

I would try using an online food calcluator to track your ratios. I am math-challenged and love just plugging in my foods.

Knittering 03-14-2013 07:15 AM

And avocado! :)
And mayo.

I also struggle to eat that much fat because I don't like fatty meats or veggies in butter.

synger 03-14-2013 09:52 AM

Cream
Cream cheese
sour cream
clabbered cream/ creme fraiche
clotted cream
bacon grease
lard/suet/schmalz (pork, beef, chicken fat) (you ARE saving your meat drippings for cooking later, rather than throwing them out, right?)

Also, some cheeses are very high in fat, like brie.

focus83 03-14-2013 10:22 AM

Quote:

Originally Posted by synger (Post 16315787)
lard/suet/schmalz (pork, beef, chicken fat) (you ARE saving your meat drippings for cooking later, rather than throwing them out, right?)

No i havent been :o can i ask what you do with them?

see i dont think i am having enough of any of these, i probably eat cheese/cream cheese the most and thats it. And fry steak in butter but i havent had mayo in the last 2 months. Thank you for all your replies, really helped to see what i am not eating enough of. x

Liz1959 03-14-2013 10:56 AM

Check the ingredients on everything for added sugars. Most mayo has HFCS added.

mamabear6 03-14-2013 11:47 AM

avocado blended with almond milk makes a great high fat smoothie!
you can add flax meal to lots of things
coconut oil in coffee
butter in/on anything
macadamia nuts (eat plain or chop up, mix with butter, coat mahi mahi in it and pan fry- omg delicious!)
:)

synger 03-14-2013 12:22 PM

Quote:

Originally Posted by focus83 (Post 16315866)
No i havent been :o can i ask what you do with them?

see i dont think i am having enough of any of these, i probably eat cheese/cream cheese the most and thats it. And fry steak in butter but i havent had mayo in the last 2 months. Thank you for all your replies, really helped to see what i am not eating enough of. x

I buy whatever meat is least expensive that week, so some weeks it's chicken thighs and some weeks it's pork shoulder. Both are pretty fatty. I cook the pork in the slow cooker, and it leaves behind a lovely broth and some fat. I cook the chicken thighs on a cooling rack over a shallow cookie sheet, and a lot of fat drips down on the pan.

I pour that into a container and refridgerate, then remove the fat that hardens on top to a separate container.

I have a container for pork fat and one for chicken. (most beef is pretty lean, so I don't get beef fat as often).

I use these for cooking meat and eggs. Chicken fat, especially, is really nice on veggies. It doesn't have an overwhelming flavor like pork can.

Basically anywhere you would use butter, you can use your "dripping". In fact, in some cultures they eat "bread and dripping" as a meal: bread spread with animal fat and sprinkled with salt and pepper. Dripping - Wikipedia, the free encyclopedia

I haven't gone that far (mostly because I don't eat the bread anymore), but I do use my animal fat for cooking. It's cheaper than butter. I use butter when I want a particular flavor.

Leo41 03-14-2013 12:30 PM

Personally, I have never worried about 'adding' fat because I believe that I get sufficient fat from my foods, and the butter or EVOO that I use in their preparation.

Egg yolks are high fat, and there's fat in all meats. I tend to eat a lot of wild salmon, one of the fattiest fish--with healthy Omega 3 fats.

I use butter in the preparation of my eggs and omelets, and EVOO (with garlic) on my vegetables and as the base of my homemade salad dressing (with vinegar).

Once in a while, I'll treat myself to some peanut or coconut butter.

Fat is simply part of any low-carb WOE--unless a person deliberately restricts fat.

millergirl1976 03-14-2013 01:45 PM

You should track your intake on an online free tracking resource. In your example, meat does have fat in it, and protein in it, so you are getting some of both of those categories. Depending on the meat, the percentages will vary. You can also up your fat intake with some of the other suggestions in this thread. Does that make sense?

MtherGoos 03-14-2013 01:50 PM

I eat a lot of eggs, and that definitely adds plenty of fat to my diet. Dr Atkins said that eggs are the perfect combination of fat and protein, and you can do so much with them that I haven't gotten tired of them.

focus83 03-14-2013 03:19 PM

Quote:

Originally Posted by millergirl1976 (Post 16316246)
You should track your intake on an online free tracking resource. In your example, meat does have fat in it, and protein in it, so you are getting some of both of those categories. Depending on the meat, the percentages will vary. You can also up your fat intake with some of the other suggestions in this thread. Does that make sense?

Yes this makes perfect sense. I was just worried i was eating more protein than fat which could be why i havent got into that ketosis stage as i still get hungry.

I am losing weight but i want to maximise this and see if i am going wrong anywhere. For one thing i really dont eat that much extra fat. Not sure if that could be a reason or not. Most of my fat is from using butter to cook meat. Or cheese.

Leo41 03-14-2013 04:11 PM

Being hungry doesn't necessarily mean you're not in ketosis. I have never had the appetite suppression that other people experience with ketosis. I can always eat.

ChristiansMom 03-14-2013 04:37 PM

You can always make fat bombs and enjoy one of those on your lower fat days. I just made some and added walnuts/macadamia nuts to the chocolate/coconut goodness and they taste like fudge.

clackley 03-14-2013 04:45 PM

You want your fat to come from natural sources so be wary of pre made mayo and salad dressings. It is best to make your own in order to control the ingredients.

The suggestion from Millergirl to use an on line food tracker is great. It is a bit of a 'learning curve' but you will become a more savy low carber. You may find that you are eating more fat than you think.

In the end, the percentages that you quote may be accurate but what is more important (in my opinion), is the actual grams of each ... Protein, fat and carbs.

millergirl1976 03-14-2013 05:34 PM

Quote:

Originally Posted by Leo41 (Post 16316444)
Being hungry doesn't necessarily mean you're not in ketosis. I have never had the appetite suppression that other people experience with ketosis. I can always eat.

Ditto.


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