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-   -   Tips to bump up fat? (http://www.lowcarbfriends.com/bbs/nutritional-ketosis-high-fat-low-carb/820344-tips-bump-up-fat.html)

TheWindCriesMary 01-05-2014 02:37 PM

Tips to bump up fat?
 
Hello. I'm getting back on the wagon with my lc diet and want to get into optimal ketosis. I think that I am not eating enough fat in general. I think I'm only eating 35% of my calories. Is that good or too low?

If too low, what are some ways I can up my fat intake easily? Also--I should mention I'm a vegetarian.

Green 01-05-2014 03:32 PM

What are your sources of protein? Do you eat dairy? I like to up my fat intake by blending my morning coffee with butter and coconut oil or mct oil. Heavy cream is good too.
I also ass lots of fat, like to butter or coconut oil, to my veggies.

TheWindCriesMary 01-05-2014 04:02 PM

Ya, I eat a lot of dairy and eggs. I'll try adding the coconut oil to the coffee. What does it taste like?

Green 01-05-2014 04:16 PM

Google bulletproof coffee. He says use mct oil but coconut oil works too. May want to start slowly. Like a teaspoon or two. I've never tried with only coconut oil, but with both it and butter, then emulsified, it tastes great. Like a creamy coconutty capaccino

Green 01-05-2014 04:20 PM

Also coconut oil on an empty stomach makes me queasy. Same with mct oil. But combines with butter, I feel great

TheWindCriesMary 01-05-2014 04:23 PM

Quote:

Originally Posted by Green (Post 16743252)
Also coconut oil on an empty stomach makes me queasy. Same with mct oil. But combines with butter, I feel great

Thanks for the advice!

cfine 01-05-2014 05:46 PM

I do several variations of bullet proof coffee. Sometimes I do 4tnsp heavy cream and 1 tbsp butter. Other times I do 1 tbsp coconut oil and 4 tbsp heavy cream. Coconut oil and butter together is very good also. I always sweeten mine with a little splash of Davincis syrup.

tinamanni 01-06-2014 06:22 AM

Maria's Keto fudge is my new favorite
Avocado is helpful for me

TheWindCriesMary 01-06-2014 06:38 AM

Quote:

Originally Posted by cfine (Post 16743354)
I do several variations of bullet proof coffee. Sometimes I do 4tnsp heavy cream and 1 tbsp butter. Other times I do 1 tbsp coconut oil and 4 tbsp heavy cream. Coconut oil and butter together is very good also. I always sweeten mine with a little splash of Davincis syrup.

Would it be good to do hwc, oil and butter? That's what I was thinking about doing because usually I don't like coffee without some type of cream. Would that be going overboard?

cfine 01-06-2014 01:14 PM

You could do that. Maybe 1/2 tbsp butter, 2tbsp HWC, ad 1 tbsp CO.

cfine 01-06-2014 01:15 PM

Actually, depending on how many calories you want to be in this drink you could do more or less of any of these.

TheWindCriesMary 01-06-2014 02:32 PM

I don't really have a calorie goal, I'm just trying to up my fat. Is it ok to use salted butter?

Blue Skies 01-07-2014 09:45 AM

Quote:

Originally Posted by TheWindCriesMary (Post 16744773)
I don't really have a calorie goal, I'm just trying to up my fat. Is it ok to use salted butter?

Yes, I use salted butter in my BPC. I also add coconut oil, hwc and a sweetener---sometimes Splenda, sometimes Torani's SF vanilla.

Note, it's good to get a little stick mixer, something you can put right in your cup and immulsify the mix. I got mine for about $12, well worth it as this really improves the texture of BPC. I love it, to me it tastes like an expensive coffee drink. And like you, I have a hard time getting enough fat into my daily diet, so this works great.

As a vegetarian, not sure if chicken broth is doable for you, but I also add butter, HWC, pepper, a spot of garlic and splash of lemon to a cup of broth, and the result is a creamy delishy cup of soup that also helps up my daily fats. Homemade egg nog w/cream, your choice of sweeter instead of sugar and some SF vanilla is another good fat source.

TheWindCriesMary 01-07-2014 01:27 PM

Good advice! I'll just use veggie broth instead of chicken broth!

Patience 01-07-2014 04:18 PM

I sometimes add coconut milk to broth, very good with chicken broth, but I am thinking it might be good with veggie broth too. A little sour cream would be good too.

MerryKate 01-07-2014 07:17 PM

Another good way to up your fat is to add cream to yogurt. I usually do 2 TB hwc in 1/2 cup yogurt and blend well. Macadamia nut butter is also great in yogurt, or just on its own by the teaspoonful, and it's mostly fat.

IMHO, salted butter in BPC is nasty. To each their own...but try it with unsalted sometime.

Patience 01-08-2014 06:02 AM

Also remember to buy full fat yogurt.

I always add salt to my BPC, never sweetener.
I don't care whether the butter is salted or not. There is very little salt added and I can't tell the difference between salted and unsalted. However, I need extra salt and I've grown to very much prefer the taste of a big pinch of salt added to my coffee. Yum! (no accounting for taste, so the saying goes . . . ) :)

luckymuma 01-08-2014 02:09 PM

Depending on your carb allowances, try a smoothie with the following

A raw egg ( best quality you can)
A few T double cream
Milk if it fits carb allowance, or yogurt if it doesn't
Hand full of berries

Protein and fat in one handy glass!

clackley 01-09-2014 06:34 AM

Cream soups are great. Use low carb veg of your choice (cauli, broccoli, celery, and I am sure there are more) and make the base. Add heavy whipping cream in the amount that your want to meet the fat needs. Delicious!!


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