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

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  1. #1

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

    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
    Join Date
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    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
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    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.
    Steak, eggs, potatoes - fruits, nuts, berries and forage. Coconut milk and potent herbs and spices. Tea instead of coffee now and teeny amounts of kelp daily. Let's see how this does! Not really had dairy much, and gut seems better for it.

  4. #4
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    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
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    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
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    The percentages are confusing me. In terms of grams where should we be at fat intake wise. thx.

  7. #7
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    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
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    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
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    Quote Originally Posted by shep68 View Post
    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....

    Well consider this ...1lb of 80/20 beef contains 90.72g of fat and 77.88g of protein Calories in 1 lb of Ground Beef (80% Lean / 20% Fat) and Nutrition Facts. Personally I eat more than a pound of meat a day....so I don't see it as very hard to hit, and that is not even adding in the fat I use to cook veggies or add to starches. In fact it really just happens naturally. Now, if you wanna get to 80% fat that would take some ingenuity.

  10. #10
    Join Date
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    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!

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