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Eat More Fat! The Nutritional Ketosis Challenge continues...

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  • Originally posted by Kymma View Post
    I eat a lot of the same things every day, get tired, find something new. You just have to be patient and try what works for you.

    Here are some good sites for recipes:

    Peace, Love, and Low Carb


    Low Carb Blogs

    I get most of my fat from bacon, avocado, olive oil, butter, ghee, and coconut oil, and coconut milk.

    I got sick of eggs, so now I make an avocado chocolate smoothie, which I am now tired of, so I am going to try a chai coconut milk with coconut oil version tomorrow. Some people do 1 egg, 2 yolks to reduce protein, and increase fat. I have had some troubles with heavy cream, so I make primal non-dairy creamer A Primal Non-Dairy Coffee Creamer | following my nose.

    Good ideas! This week I'm having eggs salad over greens for my breakfast. I used Mark's new sauces book to make mayo (so much easier than any other version I've made), dill relish (not sweet), celery seed, pepper, and Marks' mayo. His mayo recipe easily covered 10 eggs - could probably even stretch it to 12 eggs if you needed to. Top with tomato and onion and more pepper and you've got a deliciously fatty breakast. I usually have dinner leftovers for lunch. Dinner consists of meat and veggies with butter, usually. I supplement with cream cheese clouds when I need a fat boost at the end of the day (those contain dairy, but there are non-dairy alternatives).

    An avocodo chocolate smoothie sounds good, except the original poster said no chocolate too.
    Primal since March 5, 2012
    SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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    • Originally posted by InSearchOfAbs View Post
      p.s. oh, and I've been doing oil shots,
      a la shangri-la since jan 17th as
      well, and i always count them in my calories
      I don't want to read the thread... what is the gist of this Shangri-La method?
      Primal since March 5, 2012
      SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



      Comment


      • Originally posted by demuralist View Post
        yep, honey too. too much xylitol will cause intestinal problems. I pretty much stick to stevia, because technically I could actually make it at home, if I took the time to grow the plant, make a "tea" out of the leaves and then concentrated it. I guess the same is true of honey and maple syrup but the stevia doesn't give me the negative effects the others do.
        Someone that I know that grows her own just dries it, grinds it into a powder and uses it that way. For coffee, she dips the end of a wet spoon into the powder and stirs it in. I have some stevia seeds now and I'm planning to grow some.

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        • Avocado is bland so you could use it with other flavors too.
          My journal: http://www.marksdailyapple.com/forum/thread70684.html

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          • adavision, I would raise your calories and use the extra cals for more fat.
            Primal since 9/24/2010
            "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

            Created by MyFitnessPal.com - Free Weight Loss Tools
            MFP username: MDAPebbles67

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            • Originally posted by MJam View Post
              12 Healthy High-Fat Foods Perfect For Nutritional Ketosis

              I think someone said this was posted in the recipe group, but I didn't see it.
              4 of the 12 were dairy which I don't eat, one was chocolate which I also don't eat... eggs, bacon, coconut, ground beef, coconut oil and avocados are things I am already eating...but thanks.[/QUOTE]

              liverwurst, macadamia nuts, chicken thighs, fatty cuts of beef and pork...
              Primal since 9/24/2010
              "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

              Created by MyFitnessPal.com - Free Weight Loss Tools
              MFP username: MDAPebbles67

              Comment


              • Originally posted by Pebbles67 View Post
                adavision, I would raise your calories and use the extra cals for more fat.
                You think add another couple hundred calories? And yes, I could easily eat more fat! Nom, nom, nom! Thanks for the replies! Hoping this hunger subsides soon.
                37 yof
                5'9

                Macros:
                70% fat
                20% protein
                10% net carbs
                1300-1500 calories

                SW:180ish
                CW:171
                GW:155

                Comment


                • I cannot believe that I am still hungry! I may raise my calories for a few days and get more fat down me. Do you think that will help?

                  Will have to look back on some threads to see of fun ways to get more fat....

                  Comment


                  • Originally posted by adavison View Post
                    You think add another couple hundred calories? And yes, I could easily eat more fat! Nom, nom, nom! Thanks for the replies! Hoping this hunger subsides soon.
                    I only have one inch on you and I eat about 1900 / day...so, it is worth a try.
                    Primal since 9/24/2010
                    "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

                    Created by MyFitnessPal.com - Free Weight Loss Tools
                    MFP username: MDAPebbles67

                    Comment


                    • The first couple of weeks, hunger can be a problem. It should get better after that, possibly sooner.

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                      • Originally posted by MJam View Post
                        12 Healthy High-Fat Foods Perfect For Nutritional Ketosis

                        I think someone said this was posted in the recipe group, but I didn't see it.
                        4 of the 12 were dairy which I don't eat, one was chocolate which I also don't eat... eggs, bacon, coconut, ground beef, coconut oil and avocados are things I am already eating...but thanks.[/QUOTE]
                        I don't do dairy either, and it has been a bit more challenging.

                        My new favorite breakfast: 2 oz pate, 3 egg yolks, 1-1.5 tsp ghee. Very filling.
                        Use lard or tallow in your cooking and pour the remaining fat on your food.
                        Macadamia nuts.
                        Fat bread (recipe in our recipe group)
                        Spiced Lard Cookies (grain free) [I'm still working on these - mine are a little dry & I want more fat & less carbs]
                        Extra fatty/nutrition ground beef/liver/heart - U.S. Wellness Meats — Our Animals Eat Right So You Can Too. [my local butcher has something like it - oh, yum!]
                        U.S. Wellness Meats — Our Animals Eat Right So You Can Too. [I haven't tried this yet, but it's on my list]
                        -- Ruth

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                        • Originally posted by adavison View Post
                          Hi ya'll!
                          I am in day 3 of the HFLC eating. I have my ratios set a 70/25/5.(101f/81p/16c) I am 5'9" 37 yof. Weight is 171.8. My calories are set at 1300. I have been primal/paleo for abour 4 weeks and transitioned over to this due to hunger. I am STILL so hungry! What gives? I don't eat dairy. My fats come from coconut oil, avocados, olive oil, butter and fatty meats. Should I just wait it out and eat but keep my ratios in check? Love this thread by the way! Moves really fast with lots of great information! TIA!
                          My experience (which may be different because I can't do dairy) - I could not control my hunger until (i) I got into ketosis; and (ii) I was getting most of my fat from animal products. Avocados, coconut, olives, etc. have to be a complement, not my main source of fat. Since you also are not doing dairy, it's something to consider.
                          -- Ruth

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                          • Thanks for all the replies and suggestions! I will up my calories to 1500 and up my fats. Hopefully this will get my hunger under control. Blessings!
                            37 yof
                            5'9

                            Macros:
                            70% fat
                            20% protein
                            10% net carbs
                            1300-1500 calories

                            SW:180ish
                            CW:171
                            GW:155

                            Comment


                            • I'm realizing that the small bit of sugar I had yesterday is causing me to feel depressed. Dammit
                              Georgette

                              Comment


                              • Originally posted by MJam View Post
                                12 Healthy High-Fat Foods Perfect For Nutritional Ketosis

                                I think someone said this was posted in the recipe group, but I didn't see it.
                                4 of the 12 were dairy which I don't eat, one was chocolate which I also don't eat... eggs, bacon, coconut, ground beef, coconut oil and avocados are things I am already eating...but thanks.[/QUOTE]

                                In the recipe thread there is another link in that same discussion but i dont remember what the others were. Also there is a link to homemade non dairy cream cheese that could help with recipes. Think about eating fattier cuts of meat and cooking in oils as well as using cream sauces using almond or coconut milks
                                Chris
                                "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                                Unknown

                                My journal: http://www.marksdailyapple.com/forum/thread36279.html

                                My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

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