Low Carb Friends  
Netrition.com - Tools - Reviews - Faces - Recipes - Home


Go Back   Low Carb Friends > Eating and Exercise Plans > Weight Loss Plans > Nutritional Ketosis / High Fat, Low Carb
Register FAQ Search Today's Posts Mark Forums Read


Reply
 
LinkBack Thread Tools Display Modes
Old 01-05-2014, 02:37 PM   #1
Senior LCF Member
 
TheWindCriesMary's Avatar
 
Join Date: Jun 2010
Location: Memphis, TN
Posts: 93
Gallery: TheWindCriesMary
Stats: 230/218/160
WOE: Low carb vegetarian
Start Date: January 1, 2014
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.
TheWindCriesMary is offline   Reply With Quote

Sponsored Links
Old 01-05-2014, 03:32 PM   #2
Senior LCF Member
 
Join Date: Mar 2013
Posts: 663
Gallery: Green
Stats: no scale unless doing PHD
WOE: HDE, Potatoes as needed
Start Date: May 2014
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.
Green is offline   Reply With Quote
Old 01-05-2014, 04:02 PM   #3
Senior LCF Member
 
TheWindCriesMary's Avatar
 
Join Date: Jun 2010
Location: Memphis, TN
Posts: 93
Gallery: TheWindCriesMary
Stats: 230/218/160
WOE: Low carb vegetarian
Start Date: January 1, 2014
Ya, I eat a lot of dairy and eggs. I'll try adding the coconut oil to the coffee. What does it taste like?
TheWindCriesMary is offline   Reply With Quote
Old 01-05-2014, 04:16 PM   #4
Senior LCF Member
 
Join Date: Mar 2013
Posts: 663
Gallery: Green
Stats: no scale unless doing PHD
WOE: HDE, Potatoes as needed
Start Date: May 2014
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 is offline   Reply With Quote
Old 01-05-2014, 04:20 PM   #5
Senior LCF Member
 
Join Date: Mar 2013
Posts: 663
Gallery: Green
Stats: no scale unless doing PHD
WOE: HDE, Potatoes as needed
Start Date: May 2014
Also coconut oil on an empty stomach makes me queasy. Same with mct oil. But combines with butter, I feel great
Green is offline   Reply With Quote
Old 01-05-2014, 04:23 PM   #6
Senior LCF Member
 
TheWindCriesMary's Avatar
 
Join Date: Jun 2010
Location: Memphis, TN
Posts: 93
Gallery: TheWindCriesMary
Stats: 230/218/160
WOE: Low carb vegetarian
Start Date: January 1, 2014
Quote:
Originally Posted by Green View Post
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!
TheWindCriesMary is offline   Reply With Quote
Old 01-05-2014, 05:46 PM   #7
Very Gabby LCF Member!!!
 
cfine's Avatar
 
Join Date: Apr 2012
Location: Tennessee
Posts: 4,236
Gallery: cfine
Stats: 276/212/199
WOE: NK
Start Date: April 2012
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.
cfine is offline   Reply With Quote
Old 01-06-2014, 06:22 AM   #8
Senior LCF Member
 
tinamanni's Avatar
 
Join Date: Mar 2013
Location: Pittsburgh, PA
Posts: 394
Gallery: tinamanni
Stats: 250/192/150
WOE: 80% fat
Maria's Keto fudge is my new favorite
Avocado is helpful for me
tinamanni is offline   Reply With Quote
Old 01-06-2014, 06:38 AM   #9
Senior LCF Member
 
TheWindCriesMary's Avatar
 
Join Date: Jun 2010
Location: Memphis, TN
Posts: 93
Gallery: TheWindCriesMary
Stats: 230/218/160
WOE: Low carb vegetarian
Start Date: January 1, 2014
Quote:
Originally Posted by cfine View Post
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?
TheWindCriesMary is offline   Reply With Quote
Old 01-06-2014, 01:14 PM   #10
Very Gabby LCF Member!!!
 
cfine's Avatar
 
Join Date: Apr 2012
Location: Tennessee
Posts: 4,236
Gallery: cfine
Stats: 276/212/199
WOE: NK
Start Date: April 2012
You could do that. Maybe 1/2 tbsp butter, 2tbsp HWC, ad 1 tbsp CO.
cfine is offline   Reply With Quote
Old 01-06-2014, 01:15 PM   #11
Very Gabby LCF Member!!!
 
cfine's Avatar
 
Join Date: Apr 2012
Location: Tennessee
Posts: 4,236
Gallery: cfine
Stats: 276/212/199
WOE: NK
Start Date: April 2012
Actually, depending on how many calories you want to be in this drink you could do more or less of any of these.
cfine is offline   Reply With Quote
Old 01-06-2014, 02:32 PM   #12
Senior LCF Member
 
TheWindCriesMary's Avatar
 
Join Date: Jun 2010
Location: Memphis, TN
Posts: 93
Gallery: TheWindCriesMary
Stats: 230/218/160
WOE: Low carb vegetarian
Start Date: January 1, 2014
I don't really have a calorie goal, I'm just trying to up my fat. Is it ok to use salted butter?
TheWindCriesMary is offline   Reply With Quote
Old 01-07-2014, 09:45 AM   #13
Major LCF Poster!
 
Join Date: Apr 2013
Posts: 1,936
Gallery: Blue Skies
Stats: 224/176/165 - 5'11"
WOE: LC my way
Start Date: Feb, 2013
Quote:
Originally Posted by TheWindCriesMary View Post
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.
__________________
There is no success that doesn't have persistence to thank...it's the muscle behind almost everything.
Blue Skies is online now   Reply With Quote
Old 01-07-2014, 01:27 PM   #14
Senior LCF Member
 
TheWindCriesMary's Avatar
 
Join Date: Jun 2010
Location: Memphis, TN
Posts: 93
Gallery: TheWindCriesMary
Stats: 230/218/160
WOE: Low carb vegetarian
Start Date: January 1, 2014
Good advice! I'll just use veggie broth instead of chicken broth!
TheWindCriesMary is offline   Reply With Quote
Old 01-07-2014, 04:18 PM   #15
Major LCF Poster!
 
Join Date: Mar 2013
Posts: 2,449
Gallery: Patience
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.
Patience is offline   Reply With Quote
Old 01-07-2014, 07:17 PM   #16
Senior LCF Member
 
MerryKate's Avatar
 
Join Date: Apr 2011
Location: Sequim, WA
Posts: 699
Gallery: MerryKate
Stats: 252/196.5/150
WOE: Nutritional ketosis
Start Date: April 2011
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.
MerryKate is offline   Reply With Quote
Old 01-08-2014, 06:02 AM   #17
Major LCF Poster!
 
Join Date: Mar 2013
Posts: 2,449
Gallery: Patience
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 . . . )
Patience is offline   Reply With Quote
Old 01-08-2014, 02:09 PM   #18
Senior LCF Member
 
Join Date: Jan 2013
Location: Australia :)
Posts: 327
Gallery: luckymuma
Stats: 96kg ( 211) start weight GOAL weight 74kg(163)
WOE: Low carb
Start Date: 01 Aug 2013
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!
luckymuma is offline   Reply With Quote
Old 01-09-2014, 06:34 AM   #19
Chatty Cathy
 
clackley's Avatar
 
Join Date: Mar 2000
Location: Ontario
Posts: 17,036
Gallery: clackley
Stats: 228.5/168/125
WOE: N.K.=vlc/hf/moderate protein & organic/pastured
Start Date: Restart Oct 18 2009
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!!
clackley is online now   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On



All times are GMT -7. The time now is 10:20 PM.


Copyright ©1999-2014 Friends Forums LLC. All rights reserved. - Terms of Service | Privacy Policy
LowCarbFriends® is a registered mark of Friends Forums, LLC.