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Old 03-31-2015, 12:41 AM   #1
Power34
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I need more fat!

Hey guys.

I've tried Ankerl's keto-calculator for calculating my macros.
my results would be: 1298cal, 102g fat, 70g protein, 25g carbs (70/22/8)

I entered these macros in my calorie calculator app, added my planned meals for today and found out I'm almost 50g short on FAT.

I drink 2 protein-shakes, one for breakfast & one for lunch, eggs for dinner with lots of mayo and a big bowl of lettuce with olive oil.
I'm below 25g carbs, 70g protein no problem. But I can't get more than 50-70g fat a day (70 on a good day.)

I only drink protein shakes 2 days a week when I'm at the office. It's practical and I'm not tempted to give in to sudden cravings at the supermarket or cafeteria.

How can I add more fat to my diet without having to drink shots of coconut oil? I'd be grateful for your suggestions.
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Old 03-31-2015, 02:03 AM   #2
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I can't eat much coconut oil. I measure and eat butter when I am in a hurry. Or put extra HWC in coffee or tea. Or make BPC/BPTea with butter, HWC.

Pre-make then freeze fat bombs is my fave . If you run a search on fat bombs you will find a gazillion delicious recipes.

I never have trouble eating enough fat.
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Old 03-31-2015, 03:37 AM   #3
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I don't like coffee with butter *yuck*

I googled fat bombs and found some really nice recipes. Gotta search some more though because I don't really have a sweet tooth.

There's a nice thread here too but savoury recipies are sadly underrepresented.
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Old 03-31-2015, 07:16 AM   #4
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I don't like butter in my coffee either. I do put a half tbsp of coconut oil though.

I don't make sweet fat bombs. Sweets are one of the trigger foods that got me obese. So I avoid them. But some of the savory fat bombs look so delicious. I haven't every really made a "fat bomb" but some of the snacks and dips I make would qualify.

Avocado Garlic Mayo is a dip I use for everything. Pork rinds, mix with my veggies, or dip my meats in it.

1 avocado mashed
1 tbsp lemon juice
garlic salt to taste
mayo (about equivalent in tbsp as your ounces of avocado)

This is so yummy, I could eat it with a spoon, which I guess is like eating a fat bomb.

Super Dip-
mix sour cream and mayo, about 50/50. Add a tbsp or 2 of ranch dressing. Add garlic salt and other spices to taste. That's pretty yummy as well.

Those are just ones I use regularly.
To help with fat, I can add sour cream, butter, or bacon fat to my veggies at supper.
Eating egg, tuna, or chicken salad often.
Adding cheese to things always boosts your fat.
And budgeting nuts in, as nuts are fat-dense (keep portion sizes though as they are also calorie dense.)

Sometimes I lay out some pepperoni slices on a plate, cut a small square slice of cheese and lay it on each one and microwave until it's melted. I have to eat it with a fork, but it's yummy.

Hope some of that blathering helps.

Last edited by jessluvzbacon; 03-31-2015 at 07:18 AM..
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Old 03-31-2015, 09:25 AM   #5
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Seems the easiest solution is to up the fat macros of your protein shakes, add HWC or avocado to them. In Keto Clarity, Dr. Westman commented that at dinner Jimmy Moore literally added a bite of butter to every bite of food. Same theory.
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Old 03-31-2015, 10:25 AM   #6
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I never have trouble getting more fat in when needed. I love to take softened butter and mix some mint extract in with some swerve sweetener(use whatever sweetener you prefer.) butter is my go-to fat because coconut oil sometimes upsets my stomach. I could just eat butter off of a spoon
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Old 03-31-2015, 10:34 AM   #7
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Oh goodness. I forgot deviled eggs. Savory fat bombs if ever there were any. I eat those for breakfast and lunch when I have some made.
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Old 04-01-2015, 01:18 AM   #8
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Thanks for all the great suggestions!

I'm totally new to a high fat WOE having avoided it almost all my adult life. I like butter, but I couldn't eat it with a spoon and I feel apprehensive about adding any fat to my coffee...
Gonna try out some of the above anyway. I'm serious about LCHF!
Yesterday I was short of my daily calorie goal - which already is quite low - for lack of fat.
Eating so much fat really is new for me and a great leap from my former WOE. It still takes some getting used to.
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Old 04-01-2015, 01:34 PM   #9
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I just ate one of my new favorite fats: sour cream with sweetener. It's like Greek yogurt only with less carbs. Yummy! Berries are good in it too, but if you don't want the carbs it's good just by itself. 60 grams is enough to quiet my brain and make me feel satisfied.
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Old 04-01-2015, 05:17 PM   #10
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What is a fat bomb? Is it just a super fattening treat? What's the benefit?
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Old 04-01-2015, 05:56 PM   #11
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Quote:
Originally Posted by cfine View Post
I just ate one of my new favorite fats: sour cream with sweetener. It's like Greek yogurt only with less carbs. Yummy! Berries are good in it too, but if you don't want the carbs it's good just by itself. 60 grams is enough to quiet my brain and make me feel satisfied.
I love this. I like to have it with a few raspberries
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Old 04-01-2015, 06:17 PM   #12
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MountainMom - if you query fat bombs, you'll see lots of posts and recipes. The name fat bomb refers to the high percentage of fat, not that it's fattening. Many people find them satisfying and reduces the desire to snack or eat off plan. Hope this helps!
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Psssst...Nothing tastes as good as ketosis feels!
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Old 04-01-2015, 08:55 PM   #13
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Fatbombs also help when you are trying to maintain a certain ratio of fat to protein and carbs. If you are getting too much protein, it helps to have a meal or snack that is very, very low in protein/carbs and high in fat. Just so happens that many fatbombs are also just like candy so can help curb the sweet tooth, too.
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Old 04-01-2015, 08:59 PM   #14
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You can make a very luscious chocolate pudding with cocoa, sweetner and sour cream, too! Love sour cream! It is great plain as a dip with pepperoni chips that have been microwaved until crisp. Dana Carpender's book on Fat Fasting has some excellent recipes to increase fat percentage...even if you are not into fat fasting.
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Old 04-02-2015, 12:29 AM   #15
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Cocoa, avocado, sweetener, heavy cream or coconut creme. Stir so no green bits and challenge people to guess what's in it. I've got the proportions on a post here somewhere...
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Old 04-02-2015, 03:32 AM   #16
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Quote:
Originally Posted by MountainMom View Post
What is a fat bomb? Is it just a super fattening treat? What's the benefit?
Fat bombs are high in fat and low in carbs and protein. They've been suggested to me in order to increase my daily fat intake. I want to eat according to my macros but I have trouble to ingest enough fat.
If I don't get enough fat the ratio fat : protein : carbs is off target and that kicks me out of ketosis.
Also I have trouble getting enough calories when I don't eat more fat.
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Old 04-06-2015, 02:30 PM   #17
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Quote:
Originally Posted by FatBomb View Post
You can make a very luscious chocolate pudding with cocoa, sweetner and sour cream, too! Love sour cream! It is great plain as a dip with pepperoni chips that have been microwaved until crisp. Dana Carpender's book on Fat Fasting has some excellent recipes to increase fat percentage...even if you are not into fat fasting.
Oh Yummy,Going to try this tonight.
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Old 04-07-2015, 05:03 PM   #18
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Last few times I tried the s. cream choco pud, I was using 100% stevia powder to sweeten with. Unfortunately, stevia can make it very bitter when a lot is needed. I've since been experimenting with different sweetners and recently bought some sorbitol. It has no after taste and is like powdered sugar in taste and look. I bet using the sorbitol instead of the stevia would make the pud really good! I'll have to try some as soon as get some more sour cream!
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Old 04-07-2015, 08:14 PM   #19
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Quote:
Originally Posted by Power34 View Post
Hey guys.

I've tried Ankerl's keto-calculator for calculating my macros.
my results would be: 1298cal, 102g fat, 70g protein, 25g carbs (70/22/8)

I entered these macros in my calorie calculator app, added my planned meals for today and found out I'm almost 50g short on FAT.

I drink 2 protein-shakes, one for breakfast & one for lunch, eggs for dinner with lots of mayo and a big bowl of lettuce with olive oil.
I'm below 25g carbs, 70g protein no problem. But I can't get more than 50-70g fat a day (70 on a good day.)

I only drink protein shakes 2 days a week when I'm at the office. It's practical and I'm not tempted to give in to sudden cravings at the supermarket or cafeteria.

How can I add more fat to my diet without having to drink shots of coconut oil? I'd be grateful for your suggestions.
Add heavy cream to your protein shakes. Add butter to your vegetables. Add sour cream or butter to your meats and eggs.
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Old 04-07-2015, 08:15 PM   #20
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Originally Posted by FatBomb View Post
Last few times I tried the s. cream choco pud, I was using 100% stevia powder to sweeten with. Unfortunately, stevia can make it very bitter when a lot is needed. I've since been experimenting with different sweetners and recently bought some sorbitol. It has no after taste and is like powdered sugar in taste and look. I bet using the sorbitol instead of the stevia would make the pud really good! I'll have to try some as soon as get some more sour cream!
Be careful with sorbitol. It can cause digestive upset.
Carolyn
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Old 04-07-2015, 08:16 PM   #21
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Originally Posted by FatBomb View Post
You can make a very luscious chocolate pudding with cocoa, sweetner and sour cream, too! Love sour cream! It is great plain as a dip with pepperoni chips that have been microwaved until crisp. Dana Carpender's book on Fat Fasting has some excellent recipes to increase fat percentage...even if you are not into fat fasting.
I use a lot of sour cream also. It is good with almost everything.
Carolyn
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Old 04-07-2015, 11:06 PM   #22
Power34
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Thanks for all your suggestions!
Lately I've upped my fat intake considerably and I must say it works wonders. Maybe not on the scale yet (given my lack of discipline...) - but in other terms. I have more energy throughout the day, less hunger and no cravings.
If I need an emergency fat bomb, I'll have a tsp of almond or peanut butter => this has a similar effect on me now as chocolate had in my HC-days - with the difference that the effect lasts longer by far.

I had to adjust my habits (and my thinking!) considerably. This WOE is very different to everything I've ever done and believed in. It still feels weird. Good though, but weird
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Old 04-08-2015, 06:39 AM   #23
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It is hard to put aside the many years of being trained to think that dietary fat is bad. It can be if it is poor quality oils but if we are careful to adhere to good quality natural fats, it is good for our health.

It is too bad that we call the excess organ on our body 'fat' and our dietary macro nutrient the same thing. I think we should all start calling body fat 'adipose tissue'!
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