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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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November 30, 2011

How to Eat More Fat

By Mark Sisson
323 Comments

The leaders of the dietary establishment either keeled over or started arming themselves with pitchforks as I wrote that title. (It’s a good day to enjoy the subversion, I think.) On a serious note, let me unpack this worthy question – one I tend to get often: how does one incorporate more fat into a day’s eating? This common inquiry usually comes from someone new to the Primal way of eating; someone that has just started ditching grains and sugars and is having a hard time replacing carbs with the fats they’ve always been told to avoid. And replace, at least in part, they must, or experience the inevitable crankiness and hunger (and possible failure) associated with not eating enough food.

Of all the things we do for our health, I think we all find this to be one of the more enjoyable efforts – at least once we get the hang of it. Go as clean as you can of course – pastured and organic or as close to it as you can obtain and afford. (It ensures better nutrition and fewer toxins.) But let’s not get caught up in details today. I’m ready to dig in. Are you?

Prep Foods Generously with Fat

Oh, those glorious pan drippings that get poured down sinks or thrown away in doubled up Dixie cups! It’s a disgrace really – not to mention a blow to your plumbing. Save the fats! Store them with pride. Put a set of beautiful glass jars on your Christmas list just for this purpose. (And let everyone know exactly how you’ll use them.)

Whether as hot drippings now or precious spoonfuls later, these fresh roasted fats are perfect for braising meats or sautéing stir fry. Alternatively, coat the skin of whatever fowl you’re cooking with a lavish dollop of duck fat, and you’ll have a bird so succulent and skin so crisp it’ll make you cry over your carving knife.

Pair veggies with fats. Sure, the clean and earthy tastes of vegetables stand on their own pretty darn well. (It’s one thing so many people appreciate in going Primal – that reclaimed ability to taste the subtlety of fresh food.) That said, there’s something so uniquely satisfying about vegetables treated to the richness of fats. Anyone who’s roasted Brussels sprouts with bacon grease or drizzled chicken or goose fat over mashed turnips knows what I mean here.

Stock Up on Dark and Organ Meats – and Fat for Fat’s Sake

Who are they calling cheap? The truth is, the anti-fat brigade doesn’t know what they’re missing. Let them pay extra for their boneless, skinless chicken breast. We’re “whole animal” folk here. Their loss is our gain. So, relish those fully skinned chicken thighs, fatty roasts, and offal parts – and the fact that you got a good deal on them. MDA’s got recipes galore to make sure you relish every frugal purchase. Although you’ll be able to build up your own fat stores from cooking alone, consider buying a variety – slabs or rendered fats. Again, even the pastured, organic stuff can be budget-friendly here. A local butcher or direct-sale farm can set you up with fat from beast or fowl.

Fat. Fish.

The fattier the fish, the more chock full it generally is of healthy omega-3s (particularly if it’s wild caught). Think smaller fish like herring, sardines, and anchovies, which are great whole as a snack or in salads. Larger fish like salmon, trout, and mackerel can be a first-rate main course but can also beef up a filling Primal salad.

Bacon. ‘Nuff said?

Add Eggs

The yolk is the star here fat-wise. Beyond the standard – but laudable – breakfast fare and hardboiled snack goodness, add chopped egg to (you guessed it) chopped salads. The uncooked (but heated if you prefer) yolk adds a richness to dressings and sauces.

Don’t Forget the Non-Animal Fats

There’s more to avocados than guacamole – although that alone is enough to love an avocado, isn’t it? Pair it with shrimp or crab in endive lettuce, or grace just about any salad with its creamy presence. (I love it with chicken personally.) Make generous use of coconut oil and palm oil in your recipes as well as olives, nuts, seeds, and coconut meat. We’ve got plenty of recipes for some fresh ideas.

Indulge in Full Fat, Pastured Dairy If You Can Tolerate It

A side note: if you haven’t been able to tolerate low fat milk in the past, don’t write off dairy just yet. Try the real stuff before you cross it off the list. How about melted butter over roasted nuts or some Greek yogurt with a bit of fruit? Or maybe you’re up for good cheese (raw is better if you can get your hands on some) and wine after dinner. Cream? What can’t you add cream to? I’m a sucker for a really good cream sauce over chicken or seafood, and don’t get me started on bisque soup.

“Finish” All Manner of Dishes with an Extra Dash of Fat

Here’s where Primal friendly oils come in especially handy. A really good olive oil will take fresh spinach or salad greens to a whole new level. Avocado oil and sea salt over fresh tomatoes is heaven if I ever tasted it. Whether it’s a splash of macadamia nut oil on a salad or a tablespoon of goose fat in a stew, fat can be a finishing touch like no other. I’m talking layers of flavor, people!

So, I hope I was able to offer a little inspiration for this strenuous endeavor. Now seriously, who’s up for lunch?

Thanks for reading today, everybody. Be sure to share your own ideas for savoring more fat in your Primal Blueprint diet.

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323 Comments on "How to Eat More Fat"

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knifegill
knifegill
4 years 10 months ago

Homemade tallow is one of my staples. Local grass-fed meat store saves it for me for almost free. Then I just chop it, boil it, and strain it through cheesecloth. Cook my salmon and veggies in it. I only pay about 3.00 for 17,000 calories.

Also, canned coconut milk for medium chain triglycerides only costs 1.50 per can and you get 765 calories per can!

knifegill
knifegill
4 years 10 months ago

Almost forgot to add: Somewhere between 50% and 75% of my daily calories come from healthy fats. I’ve lost the weight, now maintaining it and adding more muscle.

Mike
Mike
4 years 10 months ago

Whenever I’ve analyzed it my calories from fat are around 60-65%. I can get it down sometimes by consuming more alcohol!!

scott
scott
4 years 10 months ago

LOL!!

Duncan
Duncan
4 years 10 months ago

I made my own tallowish stuff using the fat that floated to the top of an ox-tail stew I slow-cooked in a crock pot. When the stew cooled in the fridge, I skimmed the fat that congealed at the top, reduced it under heat, and then fried up some sweet potato fries in what was left over. Really easy to do, and the tallow adds a great flavor.

nikki
nikki
4 years 9 months ago

Now that’s the way America should be budgeting their caloric intake!

Sandy
Sandy
4 years 10 months ago

Bacon drippings are my favorite. I coat sweet potato fries with it and toss griddled asparagus in some, after cooking them in it.

Abel James
4 years 10 months ago

Bacon is terrifically flavorful, and I just made some awesomely fatty lamburgers last night.

It’s amazing how much tastier real fats are as compared to industrial seed oils. A spoonful of canola oil versus a spoonful of bacon fat?

Fahgettaboudit.

Primal Toad
4 years 10 months ago

You are right on but I LOVE sesame oil… anyone else here agree that just a few drops adds an outrageous amount of flavor to foods?

I’ve been cooking just about everything with… BUTTER!

Kimbers
Kimbers
4 years 10 months ago

I love sesame oil too! However, Canola oil is disgusting! As for bacon fat – well my teen son thinks anything bacon is “heavenly.”

Diane
Diane
4 years 10 months ago

Since we’ve been eating Primal my son cooks his morning eggs in bacon grease and he thinks it’s the greatest thing EVER! yea BACON!

Dana
Dana
4 years 9 months ago

According to Mary Enig, sesame oil’s one of the very few healthy seed oils. You don’t want to go crazy with it, but you don’t have to feel guilty either.

I use it in steak marinades sometimes. OMFG.

Gino
Gino
4 years 9 months ago

Yes, butter poached asperagus, mushrooms, or carrots. I’ve even heard of butter poaching chicken breasts and shrimp. Plan to try it soon. Just make a pouch out of foil, add butter (from pastured cows please), salt and pepper, then throw it in the oven for 20 minutes. So easy and so delicious.
Also, throw some root veg under a whole chicken so they cook in the drippings. Omg

Kathleen
4 years 10 months ago

Yes!!! Nothing beats REAL bacon fat and butter. And avocado. And olive oil. And now I’m salivating 🙂

Pookie
Pookie
4 years 9 months ago

20 plus years of my weight going up and down and trying one low fat diet after another…..

and now….

I can eat bacon!!!

Life just doesn’t get any better.

raydawg
raydawg
4 years 9 months ago

Canola always tasted rancid to me, reminiscent of soy oils. I never bought in to the saw that they were healthy.

Eventually I learned that these are all laden with trans fats and chemically altered to remove the nasty smells. Still enough of it remains.

Trust your nose and your tongue, they know what’s crap and what’s real, at least when they’re not fooled by crap in the box flavorings.

Lisa
Lisa
4 years 10 months ago

I’ve been toying with adding dairy back into my diet. I’ve got some full fat organic Greek yogurt in the fridge that I bought for everyone else, but I haven’t had it yet. I’m pretty tempted.

I eat avocados daily. 😀 Either in guacamole, which goes with everything, or just on my salad or as a side dish with some olive oil and sea salt.

Suz @ Paleo Connect
4 years 10 months ago

I’m having the same debate over dairy! I feel great without it, but am tempted to start back with grass fed butter and yoghurt. Though now I’ve found coconut yoghurt, perhaps there’s no need!

gewitt
gewitt
4 years 10 months ago

where did you find coconut yogart?

Rebecca
Rebecca
4 years 10 months ago

Turtle Mountains – So Delicious Coconut. They sell milk, yogurt, ice cream and coffee creamers. The coffee creamers are hard to find but everything else is sold at the super market.

I think the coconut milk is way to watery (so I just buy the one in a can by Thai Kitchen with no added water)but the ice cream, creamer and yogurt are good.

Hopeless Dreamer
Hopeless Dreamer
4 years 10 months ago

I tried butter and heavy cream, after avoiding dairy for years. I find a small amount of yogurt is ok for me, too.
just see how you feel.

David
David
4 years 10 months ago

coconut yoghurt!!!!! ????? you may have just changed my life flower hair lady!

Cathryn
Cathryn
4 years 10 months ago

I am not the flower hair lady, but I do make yogurt from coconut milk (full fat, no additives). It’s easy with a yogurt maker. If you want the recipe, say so and I’ll post it.

Annette
Annette
4 years 10 months ago

Yes to homemade coconut milk yogurt! Been meaning to try to figure that out for ages … the store bought stuff has too much added sugar 🙁

Donna
Donna
4 years 9 months ago

Oh my Caroline…I would LOVE that coconut yogurt recipe made with the yogurt maker..Will you please share it?

Donna
Donna
4 years 9 months ago

OOPS!! I meant to write CATHRYN!!

Cathryn
Cathryn
4 years 9 months ago

Coconut Milk Yogurt

2 pints coconut milk (preferably w/o additives)
Yogurt starter (I use the contents of 2 probiotics)
5 grams unflavored beef gelatin, for thickening (I use Great Lakes)

Follow yogurt maker directions.

I have tried different types of thickeners, but the gelatin is the best and you don’t need much. You’ll see it separate from the milk, so stir it occasionally, while cooling and thickening in your fridge, so you don’t end up with a mass of “jello” in the bottom that you have to try to blend in later.

Lisa
Lisa
4 years 10 months ago

Ah– I actually had butter a few weeks ago when I ran out of avocados, lol. So, not entirely dairy free, but it has been ages since I’ve had yogurt. I’ve seen the Turtle Mountain stuff. Now that it comes with a recommendation, I’ll have to see for myself!

Deanna
Deanna
4 years 10 months ago

I will happily second that recommendation! I was floored the other day when I found out that So Delicious has come out with a Greek Style coconut yogurt, too.

Much as I would love to partake in the dairy love, full-fat cultured dairy caused the worst acne I’ve ever had in my life! Dairy-free for me.

John
John
4 years 9 months ago

I think the grass fed butter is certainly worth trying. Lactose and Casien are the main two parts of milk that people have issues with, and butter has neither of those (or just trace amounts). Get a stick of Kerrygold, and see how you feel.

Kerry
Kerry
4 years 10 months ago

Try going Indian with that Greek yogurt- I recently made a killer chicken korma by using yogurt and coconut milk instead of cream…. served over cauliflower rice and you can’t beat it!

Lisa
Lisa
4 years 10 months ago

mmmmm,been too long since I’ve had me some good Indian food. This weekend looks promising. 🙂

Maxmilliana
Maxmilliana
4 years 10 months ago

I fell in love with Chobani Greek yogurt but now all I see is fat free. The low-fat, no-fat insanity has spread to Greek yogurt, as well as kefir.

Lisa
Lisa
4 years 10 months ago

I looove love kefir. I used to get Liberte kefir, which has 6g of fat per serving, 2 of those saturated, so no low fat business there.

Kimbers
Kimbers
4 years 9 months ago

I make homemade kefir!! Then I get to add whatever fruit I want to it and no added sugars! 🙂

Alice
Alice
4 years 10 months ago

Use a little bit of that fat free Greek yogurt as a starter to make your own batch of whole milk yogurt! It’s really easy (directions can be found all over the internet), and you’ll never be dependent on what they have available in the store again. Plus, fresh yogurt has more live cultures in it than yogurt that’s been around for awhile waiting to get sold.

Galina L.
Galina L.
4 years 10 months ago

Just add some some heavy cream into your yogurt.

w.j. purifoy
w.j. purifoy
4 years 10 months ago
At the store, Greek style yogurt here is low/no fat. The “cream”, whether whipping, plain cream, or half and half, has a bunch of chemicals added. No such thing as just plain butter, milk, buttermilk, cream, or yogurt at the grocery store. At the farmers market I got raw goat milk and used a ‘yogourmet’ starter – OMG that was tasty stuff!! Too tasty; I ate way too much of it, too fast, and had a sinus problem for almost a week. I’m going to freeze the rest. I seem to tolerate milk product in very small, infrequent servings. But,… Read more »
Melinda
Melinda
4 years 10 months ago

Agreed. So sad, yes? And irritating.

There are times I can’t handle the texture/thickness of greek so I buy Stoneybrook organic whole milk yogurt from Kroger. Awesome stuff.

Leaf Eating Carnivore
Leaf Eating Carnivore
4 years 9 months ago
Organic Valley sells two types of heavy cream: Ultra Pasturised that has carrageenen in it and turns to pig snot in your hot coffee or tea, or simply Pasturised, no additives, which is drink-straight-from-the-carton wonderful. With bonus scrapings of near-butter when the carton is empty. Oh, the fights between my sweetie and me over the rights to same. Not to mention surreptitious sneaking… Get to know your health food store owners, and either bribe, wheedle, or whine your way into a supply. It worked for me in, OMG, Anchorage, Alaska, of all places. Now if I could only find a… Read more »
Dana
Dana
4 years 9 months ago

Look for Greek Gods yogurt. Kroger carries it, if you have one in your area. They have lower-fat varieties, but they also have a plain full-fat. I love it.

Leaf Eating Carnivore
Leaf Eating Carnivore
4 years 9 months ago

Fage is the only brand I have so far found that is a live-culture,plain, full-fat milk and cream greek yoghurt. Nothing but, not even pectin. Not, alas, organic, but if enuf of us importune them, they might get the hint that there are customers out there in MoneyLand…

http://www.fageusa.com.

Cheers.

Deena
Deena
4 years 10 months ago

Full fat yogurt is the way to go. It is so yummy, and doesn’t make me sick like regular yogurt. Any fruit with the yogurt is amazing. Pears and apples this time of year.

Dana
Dana
4 years 9 months ago

Full-fat yogurt IS regular yogurt. 😛

raydawg
raydawg
4 years 9 months ago

I’ve tried to do that too with raw milk cheese, and heavy cream, but after a certain point it triggers GERD. So I’m afraid I have to stay away from dairy, other than ghee.

cTo
4 years 10 months ago

BRUSSEL SPROUTS IN BACON GREASE! YAAAAAY!!!!!

Sabine
Sabine
4 years 10 months ago

Oh! Oh, yes!

Hopeless Dreamer
Hopeless Dreamer
4 years 10 months ago

i want what shes having….

Chelsea
Chelsea
4 years 10 months ago

Haha, nice movie reference.

Erin
Erin
4 years 10 months ago

Totally … brussels sprouts, onions and bacon / grease.

Roger
Roger
4 years 9 months ago

The thing that’s bad with bacon is that most of it is not organically produced and processed using toxic “Nitrates” and colourings, and these are just not good for you!

Ginny B
Ginny B
4 years 9 months ago

Applegate farms can be found in a number of grocery stores and is good bacon.

Dana
Dana
4 years 9 months ago
Actually it’s nitrites, not nitrates. You get nitrites from vegetables too, which is thought to partially explain why your blood pressure drops on a high-veggie diet. The nitrites get changed to nitric oxide in your body, something they didn’t account for in the chemistry research. They use nitrites in bacon because people are so terrified of salt now. The sad part is that if you’re not eating an insanely high-carb diet, and aren’t going around with your insulin constantly elevated, your kidneys will dump any sodium your body doesn’t need. That’s one of their jobs and they do it very… Read more »
Deuce
Deuce
4 years 9 months ago
Right on! I make and eat lots of bacon, and save every drop of the delicious fat left in the pan. I’d hold up brussel sprouts cooked in this bacon fat with some onions to the greatest cook’s greatest creation. However there are a hundred other things I cook or dress with this fat that are equally as tasty and primal. I also use mix this fat with some vinegar, spices and a touch of honey to make a fantastic dressing for spinach salads. So good. Paying 3 bucks for a bottle of vegetable oil, on top of the health… Read more »
Bonnie
Bonnie
3 years 10 months ago

YESS!! I made brussel sprouts sauteed in applewood smoked bacon for my family on Thanksgiving for the first time. Totally put the green bean casserole to shame. Bonus: add cubed Granny Smith Apple about 3-4 minutes before it’s done cooking. It’s Glorious!

Coach Calorie
4 years 10 months ago

People are so fearful of fat. I find that the more you eat the more your body is willing to let go. If it senses it’s going to be getting in enough energy (fatty acids), it will be more likely to release the energy (fat) it has.

Dana
Dana
4 years 9 months ago
MCTs are known to encourage ketosis, which is just your body releasing fatty acids and making energy out of them. Generally speaking, too, someone going out of their way to eat more animal fat is going to be cutting back on their carb intake–that’s just the way the demographic works right now. That’s the *real* key–if your insulin’s not constantly elevated, you’re more likely to release fatty acids between meals, which means you aren’t leaving them stored up and increasing your girth. A common notion about body fat is that it’s meant for storing up energy in case of famine.… Read more »
Chris
Chris
4 years 10 months ago

I’m a big fan of herb butter. For Thanksgiving the sweet potatoes had brown sage butter on them and the roasted carrots and parsnips had garlic, rosemary and thyme butter. Superb! A huge blob of garlic butter on a steak? I’m in! Rosemary butter with lamb? Watch out now!

Grokitmus Primal
4 years 10 months ago

It’s about time someone sings the praises of fat openly. When Dr. Atkin’s informed his readers that you could actually lose weight faster on a fat fast than a total fast he really upset the CW people.

Dana
Dana
4 years 9 months ago

You get some awesome nutrients from fat too, not just the fat itself. Lard is known to be a good source of vitamin D, and any fat that’s yellow in color will have carotenes and vitamin A. I don’t think it accident that we tend to be short on both vitamins now (yes, vitamin A also–this has become a mild obsession for me, and you’d be shocked what I’ve learned) during a period of our history in which we are actively discouraged from consuming these foods.

sara
sara
4 years 10 months ago

Mmmm…. making brussel sprouts in bacon grease tonight!

And butter makes everything better. It’s so easy to add it to steamed veggies and to make quick buttery sauces for any type of meat.

Isn’t it funny that fat is SO much more satisfying than grains? It really is once you get the hang of it! Grains seem so bland and cardboard-like right now…

Sofie
Sofie
4 years 10 months ago

Cardboard and glue. Blech.

AP
AP
4 years 10 months ago

Why stop at just bacon grease on your brussel sprouts? Add some chopped bacon, garlic powder, and thyme. It’s a recipe from Everyday Paleo and it’s one of my family’s favorites!

Mason Kidd
Mason Kidd
4 years 10 months ago

I love saving the drippings from bacon or straining what’s left in the slow cooker after making a roast. How long is it safe to store these drippings in the fridge and use them?

NickR
NickR
4 years 10 months ago

You can keep tallow indefinitely if of sufficient purity.

The drippings…I don’t know. I never have left-over gravy

Andrea
4 years 10 months ago

In the fridge a year…

Diana Welsch
Diana Welsch
4 years 10 months ago

I make mayo with bacon drippings! Yum!

Jena
Jena
4 years 10 months ago

mmmmmmm baconnaise!!!!

Whitetiger
Whitetiger
4 years 10 months ago

How do you make mayo with bacon drippings? I wanna try that.

Leaf Eating Carnivore
Leaf Eating Carnivore
4 years 9 months ago
When I was a kid in Europe, one of my chores was to make mayo (and dog food… not interchangeable). Mayo is just an emulsion of egg yolk and fat, with appropriate seasonings. Basic recipe is to put 2 raw egg yolks in a bowl with a tsp or so of good Dijon mustard (like Maille), start the mixer (electric, or your handy Igor with a balloon whisk), and SLOWLY drizzle in olive oil, or avocado oil (the French like grapeseed), or both, while beating the crap out of the stuff until it thickens. Seems to me that you will… Read more »
Erik
Erik
4 years 10 months ago

Always when I read “diary if you can handle it” I wonder about lactose-free diary. I am lactoseintolerant and I wonder if that means I should avoid all diaryproducts even the lactosefree ones?

I use lactosefree butter almost every day but rarely other diary.

Sandy
Sandy
4 years 10 months ago

I use lactose free products, mostly milk in my coffee. I’ve found that heavy cream and most cheese don’t have enough to bother me as long as I don’t overdo it.

Kate
4 years 10 months ago

As a rule, the sharper the cheese is, the less lactose it contains. So, a really good sharp cheddar will be easier to digest than a creamy gouda.

Roger
Roger
4 years 9 months ago

If you try raw or unpasteurised dairy you may find you are NOT lactose intolerant after all!

Erik
Erik
4 years 9 months ago

Thanks, I’ll try!

Dana
Dana
4 years 9 months ago
Make sure it’s actually lactose intolerance and not casein allergy. Lactose intolerance is the inability to break down a certain complex sugar, and your primary symptoms should be gas and maybe the runs. Casein allergy can be outright painful and even upset your stomach, when you get symptoms at all. As another commenter said, raw milk bothers fewer lactose-intolerant people than pasteurized does. Any milk food that is fermented is going to be less bothersome to you, too, because the milk bacteria eat the lactose. If you’re casein-sensitive, though, your options are pretty much limited to whey, the other milk… Read more »
Robert
Robert
4 years 10 months ago

This makes me smile. i don’t know why but it does.

Abby C.
Abby C.
4 years 10 months ago

Gah! What a killer post to read on a day I’m doing an IF!! Mark, you’re such a tease!

Seriously, though, avocados are the perfect ready-made Primal snack. Split them open, take out the pit and scoop out the flesh plain with a spoon. Share the other half with your fiancee if you’re generous like my man. 🙂

Diane
Diane
4 years 10 months ago

Lately I’ve been eating my avocado smashed with a fork on a plate with a squeeze of lemon juice and sprinkle of sea salt over it, and it is DIVINE!

Brad
Brad
4 years 10 months ago

Every morning I fry up some eggs and bacon and whatever melted butter is left after frying the eggs is poured over the bacon…mmm, bacon dipped in butter from grass-fed cows.

toaster for sale
toaster for sale
4 years 10 months ago

I like to fry my eggs in duck or chicken fat in my cast iron pan. The eggs cook better and do not stick to the pan at all.

Gino
Gino
4 years 9 months ago

I am doing this tomorrow!

Dustin Bopp
4 years 10 months ago

Just Google “Bullet Proof Coffee”. I use Ghee myself.

ValerieH
ValerieH
4 years 10 months ago

I second the suggestion to google bulletproof coffee!!

Laurel
Laurel
4 years 10 months ago

OMG. I just DID google bulletproof coffee.

I know what I’M having tomorrow! HOW did I not know about this sooner?!

Timothy
4 years 10 months ago

Ghee is also a wonderful fat. It’s my favorite option for frying. It takes heat much better than regular butter or coconut oil.

After greasing a steel skillet with ghee and frying up bacon, sausage, and eggs, I have enough leftover fat to make candles.

Mmm… candles…

Aaron Blaisdell
4 years 10 months ago
Great post! Only yesterday at the Culver City farmers market, I was sipping wine after shopping and noticed a woman staring at my shirt. It was only after I looked down at my shirt and realized I was wearing the Ketone body shirt designed by Richard Feinman for the Nutrition and Metabolism Society that I realized what she was staring at. We struck up a conversation. It turns out she was a bio major 20 years ago, with a fascination for chemistry, and was trying to figure out what molecule was displayed on my t-shirt. I explained how ketones were… Read more »
Weight Loss Laboratory
4 years 10 months ago

My motto is “all food is just a vehicle for fat”.

We always have bacon grease kept lovingly in a nearby jar. I also cook with coconut oil and grass fed butter. They both add so much flavor to anything they touch.

rose
rose
4 years 10 months ago

I had a terrible fat phobia when I started this primal journey. But not anymore! Skinny people eat fat!

Primal Toad
4 years 10 months ago

The spinach that my bro purchased the other day states 2 fact on the front of the package…

“Fat Free” “Cholesterol Free”

Spinach is awesome for us but those 2 phrases don’t give it any additional benefits! However, with the knowledge that the general population has, saying these 2 facts will probably lead to more sales!

Sigh…

tech_hunter
tech_hunter
4 years 10 months ago

Don’t worry, after you pour hot bacon grease dressing over it, the spinach is no longer fat free, killing two birds with one stone! 😛

Just make sure the salad stuff is a bit on the warm side…I had cold salad stuff make my bacon dressing solidify to the lettuce. I still ate it, but would have liked it a bit more like vinaigrette.

AdrianaG
AdrianaG
4 years 9 months ago

Thank you for reminding me of the deliciousness of hot bacon dressing over spinach!

Chuck Nystrom
Chuck Nystrom
4 years 10 months ago

How about coconut cream in coffee. I love it!

Veronica
Veronica
4 years 10 months ago

Oh my gosh, I thought I was the only one that did that! Love my coconut cream coffee…mmmmm

Dara Cramp
4 years 10 months ago

me too! mmmm

Sabrina
Sabrina
4 years 10 months ago

Me too! It’s delicious and satisfying.

J-Alta-K
J-Alta-K
4 years 9 months ago

Where do you get coconut cream.

I used to get it some years ago but they went out of stock on it and I finally quit trying.

Don’t remember the website now.

Chuck N
Chuck N
4 years 9 months ago

Our local Asian food store stocks several brands.

Brooke
Brooke
4 years 10 months ago

Oh yeah! Coconut cream in coffee is the best! Speaking of, I need to stop and buy some.

Tara
4 years 10 months ago

I was wondering the other day how to get more fat in my diet! lol Actually, the biggest area I’m stuck is when we have steamed vegetables… since we’re not using butter, I don’t know what to put on them. I might just stick to sauteing our veggies in coconut oil.

qhartman
4 years 10 months ago

If you use Ghee or clarified butter, you will remove 90+% of the problematic milk proteins, but still have that lovely buttery taste and fats. Even the Whole30 folks have approved use of Ghee in the latest revision, so unless you have someone who is REALLY SERIOUSLY lactose intolerant, this is a good way to add fats and flavor without resorting to things that friends or family might think is “weird”.

Tara
4 years 10 months ago

I haven’t tried ghee yet… I will give it a go with the pound of butter in the fridge!

And..my friends/family already think I’m weird.. lol It’s what I do.

Veronique
Veronique
4 years 9 months ago

I just love MDA 🙂 thank you Mark, for this happy site!!

Chris
Chris
4 years 10 months ago

Almost all vegetables can be steamed, then lightly sauteed in olive oil + onion/garlic as a finishing touch. Just don’t heat the olive oil too much.

Tara
4 years 10 months ago

Great idea, Chris! Thanks!

Erin
Erin
4 years 10 months ago

You don’t have to steam them first … just saute them in olive oil … til they start to brown … add a tiny bit of broth and cover for a couple of minutes. If you cut them into small pieces – it’s ready in just a couple of minutes. I recently read that the veggies nutrients are absorbed better by us humans with some fat … can’t remember where … but it stuck and made so much sense…

Lisa
Lisa
4 years 10 months ago

Olive oil? I pour that stuff freely on just about everything. Not sure how it would taste with something already done in coconut oil though.

Paul Alexander
4 years 10 months ago

Fat is tasty, especially in the morning for energy to start your day!
Eggs, butter, lard, ummm…love it!

taihuibabe
4 years 10 months ago

Yum! That is all.

Bull
Bull
4 years 10 months ago

I have no trouble getting lots of fat into my diet. I average 55-60% of daily calories from fat. Bacon, everyday, avocado at least one everyday, I fry all my meat, eggs, veggies in bacon fat, eggs, 1 doz. per week, cheese, not so much about a pound every two weeks or so. 100+ grams of fat a day is easy.

pearl
pearl
4 years 10 months ago

Fat is good! yay!

qhartman
4 years 10 months ago

One of my favorite things to do to steaks is to drizzle olive oil over them while they are resting after coming off the grill. Called “Tuscan Style” this adds a dose of healthy fats, and bumps everything delicious about a good steak up to the point of decadence…

Susan M.
Susan M.
4 years 10 months ago

I do the same thing but I use ghee instead of olive oil.

Primal Toad
4 years 10 months ago

I have never heard of this one before but I may have to give it a shot soon!

pixel
pixel
4 years 9 months ago

sounds great! im gonna try this with beef tallow.

Shannon
Shannon
4 years 10 months ago

Can’t wait to make some bacon tonight!!

adrian
adrian
4 years 10 months ago

what about nuts ? walnuts,almonds, hazelnuts,cashews,Brazil nuts & peanut butter , i can live on those but there is no mention about them how come?

knifegill
knifegill
4 years 10 months ago

The jury is still in session on the systemic effects of heavy nut consumption. Some claim the oxidizing effect of omega-6 fatty acids contributes to heart disease, others promote nuts as a fine daily food because of other factors. I eat them once a week and cross my fingers!

Dale
Dale
4 years 9 months ago

Peanut’s are actually considered a legume…may want to avoid those. They also contain Aflatoxin which is a mold toxin.

patrick
patrick
4 years 10 months ago

Grate plenty of raw cheese on full fat mince bolognaise. Spaghetti doesn’t even come close.

dasbutch
dasbutch
4 years 10 months ago

O! O! O! please, let me say it one more time…BACON!!!

Dara Cramp
4 years 10 months ago

Great post! Seems like every blog I follow is writing about fat this week! Hurray for FAT!! Fat is SO important to our overall health! I get 60-75% of my daily calories for fat, and find if I get below that, I don’t feel so great and have less energy.

Also, it is SO important for women to eat a lot of fat – cholesterol is necessary for all our steroid-based hormones, and absolutely essential for a healthy reproductive system. So if you wanna make babies, eat FAT!

Laurel
4 years 10 months ago

Back to the brussels sprouts in bacon fat:

if you haven’t tried it with chopped up prosciutto and pine nuts thrown in, you are in for a treat. So delish. (I shred the brussel sprouts and do a quick fry only until bright green) This has converted many anti-brussel sprouters.

ps. Yes to coconut milk in tea! Or coffee. I tried it originally because my sweetheart is lactose intolerant. It is the best non-dairy cream substitute yet! I use either cream or coconut milk interchangeably because I love them both. Bonus: you avoid the icky milky aftertaste.

Alex McKenna
Alex McKenna
4 years 10 months ago

My roommate and I are under constant attack for our Primal ways and eggs are causing a bit of argument. We buy them in bulk, as we are in college and cannot afford too many other primal foods. I would estimate we eat around twelve or so a day. Is this too many? The staples of our diet include eggs, greek yogurt, and fruits such as bannanas, apples, and pears. Any advice on the number of eggs we eat or any other cheap primal foods would be great.

dasbutch
dasbutch
4 years 10 months ago

oop! over here. BAS

knifegill
knifegill
4 years 10 months ago

12 eggs a day is a fine way to get nourishment, [i]if[/i] the eggs are farm-fresh and free-range. If they are from an egg factory and your birds are pumped full of drugs and fed GMO corn, you might as well just eat a Wendy’s cheeseburger.

yorabu
yorabu
4 years 10 months ago
my husband also worries about eating more eggs, we have to agree to disagree about them, which means I need to find a lot of alternate cheap foods. As a cheap protein I have been making chicken soup from chicken necks. Sometimes butchers give them to me for free, and sometimes I have to pay, but they are really cheap and a few necks makes a huge amount of soup liquid. I freeze it in smaller containers and then make it into smaller soups or add small amounts to stir fries. We can also get gizzards for free in some… Read more »
Phil J
Phil J
4 years 9 months ago

I have to agree with Dasbutch, get some salad in there!

You definitely need to get some leafy greens into your diet. If you have a dorm fridge buy some Broccoli and cauliflower which can easily be eaten raw or chopped up and tossed in with your eggs in the morning.

Read through the comments on this post for ideas about how to add fats to your diet. Like the post about bacon fat salad dressing for a spinach salad.

Deb Richardson
Deb Richardson
4 years 9 months ago

You need to look at the omega 6 content of eggs. Without some offsetting omega 3, you are way into a high inflammation situation.

Amber Lynn
4 years 10 months ago
I can’t stand eating veggies without fat. It makes them so dull. I miss butter, but I can’t find grass-fed butter anywhere around here. The best the stores carry is certified organic butter, and I know that’s a positive thing, but there’s never anything about grass-fed on the packages. I picked up one and didn’t notice until I got home that it was super high in trans fats. I threw it away. I think nature intended for us to eat a lot of fat considering that some of the most important vitamins are fat soluble. Even lycopene in tomatoes is… Read more »
Ande
Ande
4 years 10 months ago

IDK where you are at, but they sell Kerrygold butter at my local Stater Brothers and it is grass fed (cuz it’s from Ireland!) but it does not say that on the package. Just fyi 🙂

Elenor
Elenor
4 years 10 months ago
Has anyone noticed a really unfortunate change in the taste of Kerrygold when they made it “easier to spread”? I was horrified by the yucky taste — but they insist it’s the same, just puffed up (I guess) with air so it’s easier to spread right out of the fridge. (Also probably CHEAPER for them! We end up paying for whipped-in air, not fatty-goodness! {frown}) I complained, but they said it’s the same stuff as before, not adulterated. I switched to Costco’s “organic” (which is…. thinner… that Kerrygold — and may or may not be pasture butter, probably not.) I’m… Read more »
Elenor
Elenor
4 years 10 months ago

Oh, I get Kerrygold at the local Publix. Only tubs of the whipped-out salted stuff; smaller sticks of the unsalted.

Rochelle
Rochelle
4 years 10 months ago

Mark – I have been a Paleo convert for about 4 months and while I love the results, I was very concerned when my recent blood test showed that my LDL had gone up over 30 points. I believe this is directly tied to the increase in fats and meat consumption, but am in a quandry as to what to do. I would appreciate your thoughts. Thanks much.
Rochelle

Heather
Heather
4 years 10 months ago

LDL number isn’t important – the size of the LDL is what counts. The HDL and Tri numbers are more important than the LDL number. Saturated fat in the absence of carbs will create large fluffy “benign” LDL while excessive carb consumption will create small, dense, dangerous LDL. Check out the forums here and look for a sticky post called “Cholesterol Primer” by Griff. You can even take your numbers and figure them yourself. Also read the book called “The Cholesterol Con”. I have just started reading it and I am already amazed (Just finished reading “Wheat Belly” – WOW!!)

Rochelle
Rochelle
4 years 10 months ago

Thank you for the information on LDL! What a freakin medical scam if you are correct (and so good for big pharma)! My HDL is off the charts and tri’s are good too. I have NEVER heard anything about the size of the HDL. I am checking out the forum and grabbling the book. Thank you again! Does this mean I can eat bacon again???? 🙂

Richie
Richie
4 years 10 months ago

Rochelle, Heather is correct. The CW on cholesterol is a scam. Sad, really.

ValerieH
ValerieH
4 years 10 months ago

I just read something recently about the blood lipid tests during weight loss. It said the lipid profile can look very bad while you are in the midst of releasing body fat. You are doing a good thing for your body but the numbers might be off until the weight stabilizes. Here’s where I read that: http://www.wheatbellyblog.com/2011/11/tracking-your-wheat-free-experience/

Rochelle
Rochelle
4 years 10 months ago

Thanks to all who responded to my LDL question. I have one more – it seems that lean meats are encouraged on a Paleo diet but there is an awful lot of discussion about the virtues of bacon. Can someone please explain this conundrum?

Hopeless Dreamer
Hopeless Dreamer
4 years 10 months ago

paleo is not Mark’s diet…at MDA its the Primal Blueprint. Mark encourages FAT, and its impossible to go low carb without enough fat- I have been low carb for years, and you NEED fat.

Michele
Michele
4 years 10 months ago

Check this out for a detailed response!
http://www.marksdailyapple.com/lean-meat/

Chip
Chip
4 years 10 months ago

Same thing happened to me! Was a good boy and lost 20 lbs, only to be rewarded with a higher LDL after 3 months I am resisting the statins. The VAP test showed I have the right kind of LDL so I’m not too worried

dasbutch
dasbutch
4 years 10 months ago

BAS

Milla
4 years 10 months ago

“How about melted butter over roasted nuts or some Greek yogurt with a bit of fruit”
Stop it Mark, I’m drooling all over the keyboard!

btw, Greek yoghurt with olive oil/walnut oil/macadamia oil & raspberries is awesome! Sounds wierd, but I love it!

Primal fire
4 years 10 months ago

Google the Bacon explosion and add green chile and cheese. It’s a show stopper at the next BBQ.

slacker
slacker
4 years 10 months ago

Great advice.

Was just looking online at ancient Northern European calendar for an art project. Discovered that their word for suet sounds exactly like our word, “more”. Ha! And an ancient name for what we’d call February is “mor-suggar”. That is suet-sucker month — the month of sucking suet!

primalsnark
primalsnark
4 years 10 months ago

Thank you for this! I have only been primal for about 4 months now and sometimes still need the reminder to “go fat” to be healthy. This has re-inspired me!

PMoore
PMoore
4 years 10 months ago
I’ve posted a couple of times having taken up Primal after battling Lymphoma. I moved to FL a couple of weeks ago and my new oncologist suggested that I eat more “full fat” yogurt as it seems the chemo did a number on my gut bacteria. My wife loves the stuff and now I’m partaking about 3 times a week. It has helped tremendously. Don’t get too excited about the new Onc. He gave me the CW sigh when I told him I eat a high fat diet and take no meds. A total of 60# weight loss isn’t enough… Read more »
Deb Richardson
Deb Richardson
4 years 9 months ago

Just make sure that your omega 3 and 6 are balanced. High omega 6 is linked to metastasis of cancer.

Ande
Ande
4 years 10 months ago

So my bf went to a Mexican bakery and bought some sweet bread. Oh how I wanted to eat some too. But, I got a bright idea! Maybe the attached sandwich shop sells carnitas by the lb? They did. My bf munched on bread and I devoured a 1/2 lb of fatty, delicious carnitas. Cravings gone!

Nion
Nion
4 years 10 months ago

I roasted a duck in coconut oil once…the skin was so succulent and crispy i was in bliss…and the meat was moist and delicious…*drooool*

Geoff
Geoff
4 years 10 months ago

Hi Mark/All

Is this recommended for loosing weight as well?

Thanks
Geoff

Ashley
Ashley
4 years 10 months ago

yes! Eat fat to lose fat. My weight loss always stalls if I’m not getting enough fat.

Geoff
Geoff
4 years 9 months ago

Interesting! Thanks for this!

Marlon
Marlon
4 years 10 months ago

Great Post Mark! Very timely as I was just wondering today as I was warming up my lunch at work… how do I calculate the calories from fat used to cook meat and veggies?

I mean, I know if I add a tablespoon of coconut oil to the pan and fry some asparagus (delicious), a good deal of that oil remains in the pan when finished.

So as I am really trying to monitor my calorie intake, how do I account for the fats I used for cooking, calorie wise? Thoughts?

Heather
Heather
4 years 10 months ago

Awesome burgers. We buy 100% grass fed ground beef from a local farmer (or grind your own)

Cook 1 lb of bacon. Pour half the drippings into a second pan. In one pan fry hamburgers, in second pan fry mushrooms and garlic.

Top cooked beef patty with stips of bacon, mushrooms and a bit of cheese. OMG – YUM!!!!!

Phil
Phil
4 years 10 months ago

Palm oil might be good for you, but it’s one of the worst possible oils to choose for the environment. It’s horrible… Causing deforestation, habitat destruction, reduction in biodiversity, etc. The effects of palm oil cultivation would have pissed off Grok.

http://wwf.panda.org/what_we_do/footprint/agriculture/palm_oil/environmental_impacts/

Sara
Sara
4 years 10 months ago

Totally agreed!

It’s actually quite sad, really…

I’ve seen palm oil used in many primal/paleo baked recipes & will not touch the stuff. I wouldn’t be able to stomach it after seeing all of the sad animals at the zoo whose habitats are being destroyed.

(Not to say that palm oil is the only concern environmentally-speaking.)

Maoomba
4 years 10 months ago

I have a tub of lemon-oregano infused turkey drippings sitting in the fridge right now. That darned turkey was put to great use.

Mike
Mike
4 years 10 months ago

So, Mark, how’s all this dairy making the Primal cut? I knew you indulged occasionally in good cheese (understandable), but the extent of dairy recommendation in this article sounds decidedly un-Primal.

Pandaglam
Pandaglam
4 years 10 months ago

After making a batch of Bacon I’m roasting Brussel Sprouts in the left over Bacon Fat tonite! Yum!! Great Article 🙂 THANK YOUU!

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