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Best Fats??

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  • Best Fats??

    Ok so Im aware that Evoo, flax oil and walnut are good choices to eat, but which one would you guys recommend for daily salads?

    I just started increasing my intake of EVOO daily to my salads because the scale will not budge and Im sure that im not eating enough cals in a day....will this make me gain weight? Im trying to loose weight. any ideas? and how much? Im female, 5'8, 176lbs.

    After growing up with an eating disorder im trying to push the "fat is bad" idea out of my mind.

  • #2

    For salads I usually just do equal parts EVOO & balsamic vinegar. Yummy!

    My 3 favorite sources of fat are EVOO, avocados, and pork fat. Pork fat is pure heaven.


    • #3

      I like to have EVOO and avo.


      • #4

        EVOO is my salad oil of choice - I like it with balsamic vinegar or lemon juice, and some salt.

        Avocado in your salad = yum too. Then you'd have 2 of DR's favorites. Add bacon for all 3. hahahaha.

        Eating lots but still hungry? Eat more fat. Mid-day sluggishness? Eat more fat. Feeling depressed or irritable? Eat more fat. People think you've developed an eating disorder? Eat more fat... in front of them.


        • #5

          Hells yeah man.


          • #6

            Yes but how much is too much EVOO in a day? how about 3 TBS?


            • #7

              I've heard Sally Fallon say a couple times that if you're having trouble losing weight, minimizing monounsaturated fat and upping your saturated fat can get things going ..

              I don't have any links at the moment, but I'm pretty sure she and Mary Enig explain it all in Eat Fat: Lose Fat.

              Anecdotally, this seems to make a difference for me, too much pork, avocado, macadamia, etc. does stall fat loss in my case.


              • #8

                I don't know how much protein and carbs you are eating in a salad, so maybe this will help with how much EVOO you should be eating. Maybe this will help...

                Chef’s Salad


                1 cup green-leaf lettuce (substitute lettuce of your choice), washed, dried, and

                torn into large pieces

                ˝ cup chickpeas, drained, and rinsed

                ˝ cup button mushrooms, washed dried, and coarsely chopped

                ˝ cup celery, washed, dried, and coarsely chopped

                4 teaspoons olive oil-and-vinegar dressing*

                3 ounces deli-style turkey breast, cut into strips

                1 ˝ ounces deli-style ham, cut into strips

                1 ounce reduced-fat Swiss cheese (substitute any reduced-fat cheese), julienned

                Lunch side dish

                1 medium apple

                Instructions: Toss lettuce with chickpeas, mushrooms, and celery. Dress, toss, and

                add meat and cheese. Serve apple for dessert.

                * oil-and-vinegar dressing for this meal contains 1 1/3 teaspoons olive oil and 2 teaspoons vinegar.

                Extra vinegar may be added to taste.


                • #9

                  The best fat is bacon fat.

                  Seriously, there's no competition here. I keep a jar of the stuff in the fridge and use it for cooking.


                  • #10

                    CTU that salad doesnt sound primal to me at all...

                    I dont eat chick peas or reduced fat salads usually contain like 4 big romaine leaves, a small plum tomato, 1/4 of a red pepper, half a cucumber, red onion.... a can of tuna or a breast of chicken...maybe a teaspoon of hemp how much EVOO should I add to that?

                    and what about if i add 1 small apple to my dish?


                    • #11


                      I'm making the transition from 100% zone diet to eating cleaner, more primal with fewer carbs than the zone suggests and I'm still learning what is considered primal (aka "Skinning the zone"). I apologize that I confused you more. Seems that primal tends to be much more protein/fat with fewer carbs than say the zone (more carbs, but definitely not sugars, pastas, etc) I pulled that recipe from a zone recipe list so it would give you an estimate to how much fat to have with your size salad.

                      I just started on the forum last night and it seemed that most of the threads were questions about how much protein, how much fat, etc should be eaten. By starting on the zone, it was very helpful to me (I know everyone is different) at learning proportion sizes of each protein, fat and carb. Now I loosely follow zone guidelines leaning more towards less carbs (about 1/2) and more fat (about 4x) because it was a lot of food, protein and fat are much tastier, and I wanted to tinker because I felt I had hit a lull in my performance by just following the zone (without dairy).

                      So for your size salad and to lose weight, I would say 1.5 to 2 teaspoons olive oil and 2 teaspoons vinegar. By zone standards (which I lost 25lbs on) that is 4-5 parts protein and 4-5 parts fat with about two parts carbs. The small apple would add another 2-3 part carbs. So if you had the apple to the salad you listed above, it would be a pretty darn balanced zone meal. And quite tasty.

                      I hoped this helped and I hope I'm not stepping on toes here. I just trying to learn from other here and help others in return by using the experiences I've seen with myself or friends.


                      • #12

                        Sounds weird, but I use equal parts coconut oil and Ghee ( melted butter if your not casein sensitive) and s&p Great way to get your sat. fats