Page 1 of 3 123 LastLast
Results 1 to 10 of 22

Thread: Am I getting enough fat? - Here is a list of some typical meals I eat page

  1. #1
    SmokingKipper's Avatar
    SmokingKipper is offline Junior Member
    Join Date
    Jan 2012
    Posts
    24

    Am I getting enough fat? - Here is a list of some typical meals I eat

    Primal Fuel
    Would you guys be able to help me with this? I want to make sure I am eating enough fat.

    A typical meal would be something like Zucchini-Spagetti, spicy meatballs made from ~18% fat (grass fed) with a tomato based sauce with chilis, red wine and vinegar etc. Cooked in olive oil.

    It seems the only fat is from the meat and the oil, is this going to be enough?

    Another typical quick lunch/dinner, would be a large mushroom grilled with garlic, topped with a grass fed burger, topped with a fried egg, and a slice of bacon (sometimes I add some cheese). I cook this with butter.

    Another example, I am going to try making some spicy chicken kebabs over a grill, with peppers and onions. What would you do to add fat to this meal?

    Thanks guys!

  2. #2
    calexander82's Avatar
    calexander82 is offline Junior Member
    Join Date
    Nov 2012
    Location
    Dallas, TX
    Posts
    5
    For the last meal you entered I would suggest basting with grass fed butter or marinating the meat. Perhaps adding some avocado to the meal as a side. You could always add some nuts (walnuts, macadamias, almonds) as well.

  3. #3
    Knifegill's Avatar
    Knifegill is online now Senior Member
    Join Date
    Oct 2010
    Location
    Washington state
    Posts
    6,385
    Enter your foods into a food calculator, shoot for at least 50% fat. I usually go a lot higher than that, but you're not me.


    Turquoisepassion:
    Knifegill is christened to be high carb now!
    notontherug:
    the buttstuff...never interested.
    Tremendous worms of a swarthy nature pursue me across the sandy blank sky. I stop to think. What the devil AM I up to?!

    My pony picture thread http://www.marksdailyapple.com/forum/thread82786.html

  4. #4
    Neckhammer's Avatar
    Neckhammer is online now Senior Member
    Join Date
    Nov 2011
    Posts
    7,137
    Quote Originally Posted by Knifegill View Post
    Enter your foods into a food calculator, shoot for at least 50% fat. I usually go a lot higher than that, but you're not me.
    Yeah, about here.

    As long as you tend toward fatty meats (as our ancestors have) you will be near optimal portions of approximately 65/35 fat to meat by calorie. Eat your vegetables with a bit of fat and have some fruit, supplement tubers as needed and you easily get to a 60/20/20 sort of ration for f/p/c. I usually get 65/20/15 by doing this.
    Last edited by Neckhammer; 11-14-2012 at 03:25 PM.

  5. #5
    Dr. Bork Bork's Avatar
    Dr. Bork Bork is offline Senior Member
    Join Date
    Jan 2011
    Location
    Orem, UT
    Posts
    4,813
    dailyburn.com is a great, basic site for tracking macros. Log your food in there and see if you're getting enough fat.
    --Trish (Bork)
    TROPICAL TRADITIONS REFERRAL # 7625207
    http://pregnantdiabetic.blogspot.com
    FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

  6. #6
    shep68's Avatar
    shep68 is offline Senior Member
    Join Date
    Sep 2012
    Location
    Colorado
    Posts
    105
    The percentages are confusing me. In terms of grams where should we be at fat intake wise. thx.

  7. #7
    Neckhammer's Avatar
    Neckhammer is online now Senior Member
    Join Date
    Nov 2011
    Posts
    7,137
    Percentages equate better to everyone, since a 250lb males caloric needs differ from that of a 150lb male. 9calories/gram for fat and 4calories/gram for proteins and carbs.

    So for a 2000 calorie diet thats 60/20/20 by percent.... that is 133/100/100 in grams.

  8. #8
    shep68's Avatar
    shep68 is offline Senior Member
    Join Date
    Sep 2012
    Location
    Colorado
    Posts
    105
    Wow, short of eating a stick of butter I'm not sure where all that fat should come from. I eat meat and veg twice per day. Cook in olive oil and butter; put pats of butter on the veg. Snack on some Dubliner cheese and olives every now and then. Doesn't seem like I'm coming even close to the 133 grams per day you mention....

  9. #9
    Drumroll's Avatar
    Drumroll is offline Senior Member
    Join Date
    May 2012
    Posts
    3,463
    If you ever feel you need to up your fats, a quick calorie bomb might be in order. Something like this:

    2 tablespoons of coconut oil
    6 ounces of coconut milk
    2 cups (16 ounces) of water-brewed black tea (recommending a nice chocolatey-tasting tea like Golden monkey, Keemun Hao A, or Yunan Gold Tips, but don't be obsessive)
    1 tablespoon of almond butter or macadamia butter (optional)

    Mix well, so nut butter isn't clumpy.

    I wouldn't do this daily, but if you felt low on calories or fat on a given day, bingo, quick boost!

  10. #10
    Dr. Bork Bork's Avatar
    Dr. Bork Bork is offline Senior Member
    Join Date
    Jan 2011
    Location
    Orem, UT
    Posts
    4,813
    Another quick fat bomb here:
    IDEALISTS ARE SIMPLY MISUNDERSTOOD REALISTS: LOW-CARB CHOCOLATE MILKSHAKE

    Yesterday I ended up at 70% fat, 7% carbs, and 23% protein. It was awesome! About 1500 total cals for the day.

    went back to my food diary for exact amounts:
    1,515 cals
    25g carb
    124g fat (100g of that came from a cup of grass fed heavy cream)
    87g protein
    Last edited by Dr. Bork Bork; 11-15-2012 at 07:57 AM.
    --Trish (Bork)
    TROPICAL TRADITIONS REFERRAL # 7625207
    http://pregnantdiabetic.blogspot.com
    FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

Page 1 of 3 123 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •