Meet Mark

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
290 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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290 thoughts on “How to Eat More Fat”

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  1. 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!

    1. 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.

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

    2. 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.

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

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

    1. 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.

      1. 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!

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

        2. 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!

        3. 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.

        4. 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

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

        1. 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.

      3. 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.

  3. 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.

    1. 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!

        1. 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.

      1. 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.

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

        1. 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.

        2. 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 🙁

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

        4. 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.

      3. 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!

        1. 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.

      4. 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.

    2. 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!

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

    3. 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.

      1. 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.

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

      2. 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.

        1. 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, wow!, it was soooo goooddd!!!

      3. 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.

        1. 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 low-carb, integrative M.D. in this burg…

          Cheers.

      4. 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.

        1. 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.

    4. 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.

    5. 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.

      1. 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!

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

        2. 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 well. But insulin signals them to hold sodium. So we’ve got a whole generation of people terrified of sodium now because, as far as they can tell, it seems to be making their BP go up.

          If we could get enough people to dump the excess carb and get back to something more primal, maybe they’d start using salt to preserve bacon again. Til then… sigh.

          I was googling around to make sure of what I was saying and ran across a cancer info site that was hand-wringing about nitrites in hot dogs. They tried to explain away the nitrites in veggies by saying that veggies contain vitamins C and D which keep the nitrites from forming harmful chemicals in the body. There is no veggie with vitamin D in it, though, which throws the rest of that info into doubt as far as I’m concerned.

          Food coloring? I have yet to run into any pork bacon that had dye in it. Turkey bacon, on the other hand… A quick glance at the label will tell you whether there’s any coloring present. Easy enough to avoid.

    1. 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 costs, is a fool’s errand. A pound of bacon for roughly the same price provides not only the flavor and health benefits of the bacon iself, but the added bonus of lots of free and yummy fat to use for this purpose. It’s almost too good to be true.

    2. 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!

  4. 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.

    1. 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. Some folks are contesting that idea now, because Homo sapiens has never been a hibernator. We probably have the genetic infrastructure for some of the metabolic processes involved in hibernation because it’s a *really* old behavior in the animal kingdom, but in us we never get as far as sleeping the winter away. What we *have* accomplished is being able to go twelve hours or more without eating because our adipose tissue keeps us going. But that’s not famine. What they have in certain places in Africa right now is famine. Twelve hours without eating is just “I haven’t caught anything on the hunt yet.” More proof we’re not herbivores, as far as I’m concerned: those have to eat pretty much constantly.

  5. 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!

  6. 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.

    1. 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.

  7. 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…

    1. 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!

  8. 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?

    1. You can keep tallow indefinitely if of sufficient purity.

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

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

      1. 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 use between 3/4 – 1C of oil. If it breaks, use the tragic results with another yolk to start again. And slow down. When you think it is thick enuf, add some S&P to taste, and add some lemon juice or vinegar – white or red – to taste. This will thin it a bit, and give it a pleasent bite. And be mildly antibacterial. Other flavourings like some chopped fresh herbs, or curry powder, or jerk seasoning, etc, can be stirred in at the end.

        Refrigerate in the coldest part of the fridge, and remember that it has RAW EGG in it, so don’t keep it too long.

        There are recipes that use whole eggs, or cooked yolks out there – just Google.

        If I were to try using bacon fat, I would warm it slightly, then use it straight (crunchy bits filtered!), or in a 50:50 fat:oil mix. And I would use red wine vinegar, with or without the mustard (horseradish, maybe), and lashings of fresh ground pepper.

        Julia Child can teach you how to make mayo – and une omlette mervelluse.

        Cheers.

  9. 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.

    1. 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.

    2. 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.

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

    4. 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 protein, and the more pure of the dairy fat foods. Ghee is usually not all that troublesome. It’s basically clarified butter.

  10. 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. 🙂

    1. 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!

  11. 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.

    1. 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.

      1. OMG. I just DID google bulletproof coffee.

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

  12. 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…

  13. 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 a natural fuel source for humans. This lady had an 8 year old daughter with her. She was short for an 8 year old and it turns out she had been born very prematurely and has struggled with growth her whole life. Her mother told me that, surprise surprise!, her conventional oriented doctor told her to try to increase the amount of fat her daughter eats to help her grow! I was quite surprised, but happily so, by that. Needless to say, I gave her plenty of tips on how to incorporate healthy fats (animal fats, coconut, etc.) into her and her daughter’s diet.

  14. 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.

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

  16. 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…

    1. 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.

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

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

      1. 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.

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

  17. 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.

    1. 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”.

      1. 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.

    2. 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.

      1. 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…

    3. 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.

  18. 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.

  19. 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…

  20. 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?

    1. 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!

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

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

  22. 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!

    1. 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.

  23. 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.

    1. 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.

    2. 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 places, and for very cheap in other places. I boil them and then saute them. And anytime there is a sale on any type of animal protein, I buy a lot and then freeze it in meal size portions(sometimes I cook it first, depends what it is). That is how I am able to afford meat on my college poor budget.

    3. 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.

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

  24. 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 fat soluble. I have a co-worker who bragged about her fat-free salsa. Another co-worker of mine today picked up a latte from Starbucks this morning and was feeling superior to everyone else because she ordered it with skim milk. I think she would have been better off getting something unsweetened or at least quarter-sweetened.

    I made a prim rib roast last night. I saved the drippings. I’m going to use them to coat my broccoli for dinner 😀 😀 😀

    1. 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 🙂

      1. 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 harassing my local Costco to carry Kerrygold (in **sticks** not tubs) all the time, not ‘just around St Pat’s day!

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

  25. 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

    1. 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!!)

      1. 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???? 🙂

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

      2. 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?

        1. 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.

    2. 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

  26. “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!

  27. 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!

  28. 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!

  29. 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 evidence that this works for me. He ordered a full blood panel which I look forward to reviewing with him. I want to see his face when he notes my historical fasting glucose hovered around 120 and is now regularly between 70-80. My BP used to hover in the 150/110 range and his reading was 114/72. I’m sure my blood lipid numbers will be high but I’ve been defending my choices for 2 yrs…ditch the grain and sugar and let your fat flag fly! EAT!

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

  30. 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!

  31. 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*

  32. Hi Mark/All

    Is this recommended for loosing weight as well?

    Thanks
    Geoff

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

  33. 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?

  34. 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!!!!!

    1. 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.)

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

  36. 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.

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

  38. Just curious what is everyone’s average fat percentage intake ? Mine hovers at around 52 %

  39. I saw that someone asked this with no reply that I could find. How should you store bacon fat? Sealed jar? Glass or plastic? Refrigerate? How long will it last? Lol, wife and I pour out tons of bacon grease every week, never ever thought of saving it, this is gonna be huge for our household!

    1. We strain it and keep in glass jars, closed, in the refrigerator.
      Someone mentioned it keeps for a year, but for us it is gone in no time!

    2. I pour bacon fat into a coffee mug and keep it uncovered in the fridge. The one fat that I MUST freeze is poultry fat. That seems to go bad in a short time. It is easy to scoop out while frozen. I saute vegetables with it before pouring in the stock. Pastured lard seems to get rancid kind of quickly. I only keep a pint in the fridge and leave the rest in the freezer.
      I have found tallow to be too hard to use after it has cooled in a coffee mug. I melted it and poured it into an ice cube tray. This is for ice cubes that are long and thin for adding to a water bottle. Once the fat was solid, I stacked up the sticks into another container that I keep in the freezer. I have to use tallow to cook grassfed ground beef because it is so lean.

  40. My favorite new fat to cook with now is duck fat. I use it for pork beef and chicken it is great and I found out about it here on mda

  41. I am proud to say I just rendered the venison fat from my husband’s deer – looks delicious, although I am still working through some other fat I also have in the fridge.

    My husband just looked at me and asked what I was going to do with it now that I had it…

    🙂

  42. So glad to see a post on this, Mark.

    One thing I find helps get the point across to people new to the PB is this: We need a limited number of grams of protein and carbs per day, and there are ways to figure out our individual needs. Once we know those two amounts, we can quickly see that they don’t amount to enough calories to get us through – and the balance needs to come from somewhere else, namely the third macronutrient – fat.

    So the questions become, how much fat, and from what sources?

    In other words, people who are afraid of fat trying to limit it are doing so by getting their calories from too many carbs, too much protein, or both.

    People need this simple fact pointed out to them, in order for the “ah ha!” moment to take place. They can’t really argue with sound metrics. Once they know there’s a way to figure out their individual macronutrient needs – they can focus more on that and less on conventional wisdom. Or so it seems to me.

    I’d love to see a greater focus on your blog about metrics and using them to figure out what our needs are. I’m not advocating a rigid Zone-type regime, but I would like to see more of an emphasis on how to balance macros without making ourselves crazy.

    I’ve talked to many Ivy-educated people who don’t even know what the 3 macronutrients are – much less how to balance them. All they think is that fat is bad. Once they exclude them, it gives them the green light, so they think, to eat carbs. They’ve heard there are “good fats,” but they often don’t know what they are off hand, much less how much to consume. Total vagueness.

    P.S. I love macadamia nuts drizzled with coconut oil. Yum. 🙂

    1. I am struggling still with knowing the needs of myself and my family – husband and kids 1 and 3 years.
      How do you determine how much of each macronutrient?

  43. Hi all! Nice discussion! WHEAT BELLY is one of the best books I have ever read in my life! And it’s been written by a cardiologist, which adds quite some weight to the issue. It makes me so very angry that this stuff about grains and hybrid wheat has been known for so long and NOTHING is done by the main governments to try and educate the population, putting financial gain over people’s health. I once heard that the drugs companies and arms dealers have a lot in common – add to that agrobusiness!

    1. That would explain the Feds’ armed raids on Amish farmers and even organic food stores, as well as the onerous regulations placed on family farms. If you are a big Agro lobbyist, you can get your senator to bankrupt the local farms. Large dairy firms payed off a senator to get laws that prevent farms from selling raw dairy in a certain state. These laws keep animals in CAFOs suffering.

      I stopped using the canola and the soybean oils, now using olive oil, coconut oil and even macademia oil.

      Not sure how Grok would approve of raw goat milk, though.

  44. Try coconut milk ice cream. The recipe is on Whole foods web site. The recipe is chock full of fat sans the sugar and using full fat coconut milk will notch it up.

  45. I love getting my fat fix through breves. basically a latte made with half-n-half

  46. Bacon in Australia is lovely stuff….but for some reason the fat doesn’t render out like bacon in the States. So….no grease. Sadness!

    1. Probably like British bacon. I love that stuff. If you can get the proper cut of hog(asian grocers sometimes have them) you can cure it yourself.

    2. Can you send some American bacon fat so I can cook this Australian bacon. Sorry Aussies, you don’t have bacon!

  47. …..I can eat bacon? And (organic) butter? OMG I feel like I’ve been deprived!

  48. I wasn’t a fan of brussels sprouts until I tried Nick Massie’s Sprouts with bacon, onion and granny smith apples. WOW! I can’t get enough of them now.

    We made the recipe for Thanksgiving and our guests destroyed it.

    Check out the recipe on the CrossFit Journal.

  49. Bacon + cheese = heaven. So glad I don’t have to resist it any more.

    My family’s favourite meal is roasted sausages and vegetables – throw it all in one baking tray, drizzle on the oil and a sprinkling of herbs and 40 minutes later dinner is ready!

  50. I just added more olive oil to my salad. That’s how you add more fat 🙂

  51. At the top of my list is brisket or cow belly. My morning meal(I don’t do lunch or breakfast) 4 mornings a week is brisket cut into small pieces and cooked in a frying pan. I would have it the other mornings but I’ve eaten it all.

    It gets top marks for adding fat, protein , bags of flavour. It’s close but I think it just beats bacon. And it is from really healthy (almost pet cows), well fed and very cheap from my local small scale meat supplier.

  52. I’m new to PB and this blog came at a great time as I am having to re-train my mind not to be afraid of fat. So many years of conditioning to believe that fat and cholesterol are bad. I love to watch the Food Network and the Cooking Channel and the chef/cooks are always generous with fats — starting many dishes with bacon fat or drippings. I used to eliminate that step, but now incorporate it… and love it. And so does my family.

  53. Just got a little sick from downing 20 grams of Ghee with my dinner – I’m clearly on my way to MORE FAT 🙂

  54. I love to add fresh butter and/or organic coconut oil to the things that I cook – even after I steam them. Just discovered sunflower seed butter too which is a great snack on veggies.

  55. I was going to suggest strapping down Dr. Oz, shoving him full of a a glorious fatty mixture of bacon fat, ghee, coconut oil, lard, tallow and duck fat until he chokes, rubbing him with the remaining fat mixture, roasted him then chowing down. But then I remembered he’s all full of grain and probably wouldn’t taste very good.

  56. Pesto made with olive or a nut oil plus fresh herbs and your favorite nut (soaked and dried!) all blended together makes for a delicious, easy, fatty topping for an endless variety of meals! I vary the combination of herbs and nuts depending on what I plan use the pesto for. Almond + cilantro, walnut + parsley, pecan or pine nuts + basil.

  57. I saved the fat from our Thanksgiving free-range turkey drippings and used it to fry eggs for everyone the next morning. Added some reheated leftover veggies and mushrooms for sides. Soooo good!

      1. does she not get that CARBS clog our bodies,NOT FAT!?

        1. Well the way I understand it is if we mix fat and carbs together then we get in trouble. I read the post on leptin and carb reset and I think the point is that low fat or low carbs seems to have the same effect as long as you don’t use both fats and carbs. I have to admit that I am borderline vegan (only eat fish once in a while) no dairy or eggs. I don’t stuff on wheat and refined products, nor sugary things. And I never felt better in my life. That being said I am always interested in every point of view (that’s why I read this blog from time to time. But so far the full fat no carb thing did not convince me at all.

        2. Just read the article on cholesterol and atherosclerosis; here’s the core of your argument: ‘a diet high in simple carbs that most readily promotes the formation of these small LDL particles’ (the bad guys). I guess no matter your inclinaison (can I say that in English?)as long as you steer away from those you should be fine right?

  58. Yes, we love good fats and good fats love us back!

    I’ve been making a coconut milk cocoa, unsweetened. Just a can of coconut milk with about 1 T. of good quality cocoa powder, warmed gently. So good.

  59. Yup, ‘Soy Delicious’ is making coconut milk yogurt, and it’s okay…..but if you can tolerate dairy and you live in Canada – LIBERTE from Quebec….Best yogurt ever. Ever.

    1. Agree! Depending where people are in the States, you can get it here as well. I discovered Liberte yogurt several months ago at our local Wegmans, and don’t eat any other yogurt now (unless they’re out, which happens occasionally).

  60. Bacon and three or four eggs at least twice a week; greek yogurt and coconut oil for breakfast every day; lots of almonds; cook everything in butter, coconut oil or olive oil; homemade almond/coconut milk lattes; if I crave carbs during the day I will supplement with a tablespoon of coconut oil. And my omega 3 supplements.

  61. Don’t know if anyone mentioned this, but cracklings with real salt are one of my favorite snacks. I think I’ll render some more lard soon just so I can have some! I store them in my freezer and then heat up a bit in the oven for a quick snack.

  62. I saw the title of this post and thought “yes, please!”

    Animal fat is one of the greatest things of this life 🙂

  63. Having one clogged carotid and high cholesterol, all I can say in reponse is… this is irresponsible advisement, and nonsense. Speaking to GOOD fats, Omega 3s and 6s, yes… please do indulge, but cholesterol? Get ready for heart disease. Absolutely nuts. Nuts? Absolutely!

  64. Yeah, I did forget to mention the stroke. in my forties, and not overweight when that happened. 6′, 153.

    1. Cholesterol is just the band-aid that repairs your damaged artery, leaving the scar. The inflammatory damage from eating grains and sugar, omega-6 oils, or excessive stress is to blame – not the band-aid that stopped you from bleeding to death. Even notice how people with cuts are wearing band-aids? Direct correlation! Band-aids must cause cuts! And there you go. You’re welcome.

    2. >the stroke. in my forties, and not overweight when that happened. 6?, 153.

      Sounds more like a genetic problem than a dietary problem then, doesn’t it.

  65. Wait a minute! I’m confused. I’m on a low carb diet trying to loose weight but what about my cholesterol? I’m already on medication. Won’t this wonderful fat filled diet cause me more problems?

    1. No, low cholesterol IS a problem. The higher your cholesterol, the longer you will live.

  66. I have been cooking everything in duck fat since Thanksgiving! It is the best! Do I need to keep it in the fridge???

  67. Greek yogurt with pumpkin, sunflower and almonds with a touch of honey… loove it

  68. Mark, is it worth making a distinction between raw and cooked fats. Does fat that has been ‘cooked’ provide the same benefits as fat in its raw uncooked form? Does the high temperatures from cooking not change the chemical structure of fat, at least to some degree, therefore making the fat something potentially unhealthy?

    Are raw egg yolks not better than scrambled eggs? Is raw extra virgin olive oil not better than fried extra virgin olive oil? Are the omega 3’s in fish oil not denatured by heat? etc.

    These are arguments ive heard from the raw food community which the paleo community dont seem to consider much.

  69. I rendered a LOT of really pure, gorgeous beef fat from some bones my husband got cheap…I ended up with delicious bone broth and about 2 cups of fat, which I use to saute’ onions, sweet potatoes, whatever. Gives a subtle beefy flavor I love, AND it’s frugal.

  70. If bacon is considered good, and we are to eat plenty of it, what is considered unhealthy fat? I have been cutting the starchy carbs and sugars, adding in lots of veggies, meat and fat, and recently had blood work done. My numbers were worse than before starting the change in diet. On another note, I do have more energy, so I do believe this way of eating is positive to me. Just curious about how much fat is too much? And what is considered “bad fat” here?

    1. Bad fats are industrial oils like soybean, corn, and rapeseed. These are heavily oxidized and damage cells. Synthetic trans-fats are another devil we don’t touch. As for naturally occurring omega-6 fatty acids, they are part of a balanced diet. Eat enough fish to even out the omega 3:6 ratio so it’s between 1:4 and 1:1, and keep total intake of PUFAs low, even the omega 3’s should only make up a small part of your fat intake. Most fat should come from healthy, grass-fed animals in the form of saturated fat, but coconut oil and coconut milk are also considered to be healthy fats.

      1. Thanks, I forgot about those evil oils! I guess my question now is, can there be too much fat? My blood lipids were really bad after switching to this diet, so makes me think I went overboard on these fats. I do eat grass fed, wild caught. No feedlot products

      2. What about when you heat these ‘healthy’ fats e.g. fry with them or put them in an oven for an hour or two, does that not do any damage to them, potentially making them unhealthy? At a certain temperature the chemical structure of fats will permanently change.

        Why is it often recomended that if you are going to fry foods you use a more heat stable oil such as coconut oil?

        There are lots of fats you can eat in their raw state eg olive oil, avacodos, coconut oil, sushi, raw butter, raw cream, eggs, meat cooked rare.

        High quality fish oils produced by the likes of Nordic Naturals use minimal heat in their processing for a reason ie to retain as much as possible the integrity of the oil.

        Im clueless on this topic but in the meantime I will stick to consuming the majority of my fats and oils in their raw state until more research is available on the effects of high tempertaures (via cooking) on fats and oils in relation to health.

  71. I-Would-insist-that-you-post-coconut-yogurt-recipe-
    NOW-Please
    haha…I have been trying and trying to start this, and fail as soon as I get a headache,weak trembly thing from the sugar/carb withdrawal…That IS what it is, right???

    I’m a many times over mom and cook for a cast of …
    you get the picture.
    will try again tomorrow.
    laur

  72. Hollandaise sauce (butter AND egg yolks) is delicious on lots of foods….salmon, for one. Bernaise sauce on beef! I’ve got easy, no fail recipes for both. Also, how about chicken liver pâté? Organ meat, butter, eggs! Ecstasy.

  73. I would also like to see a post on how to determine how much fat you should consume for your body type. I have RA and some saturated fat, eggs,dairy and among other things can trigger flares. I consume coconut oil in the morning and coconut milk. Frankly I don’t think I am consuming enough fats for all the carbs I don’t eat.

    1. It is really hard to over eat on the good fats.

      Ever try to eat a pound of butter? If you eat too much Mother Nature will send it back up on the same path it went down.

  74. Hi Mark – I posted this recipe on Nikoley’s site, and I thought you might enjoy this as a way to get additional fat down your gullet. My wife & I sometimes eat 1-2 of these a couple hours after dinner, especially if we’re feeling a hunger pang. They taste good and certainly do the trick. Coconut oil balls: 1 cup coconut oil, 1/4 cup organic powdered cacao, 1-2 tbsp maple syrup, 1/2 cup coconut shreds, mix it with hands to form balls, roll the balls in small bowl
    of more shredded coconut. Freeze. Each ball contains approx. 1 1/2-2 tbsp of coconut oil.

  75. I have to laugh because this is one dietary thing I’ve NEVER needed help with (she says recalling the spoonfuls of coconut oil topped with pecans and cinnamon that she had for “dessert”).

  76. I’ve been getting Mark’s Daily Apple for some time now. I have been FAT Phobic in big Does. Such as 1T is Plenty for me. Also looking for the Lean Chicken Breasts, Cuts of meats, 2% Dairy, etc. It is amazing, how Fat has really been the Key to Loosing weight. I had done Atkins years ago, not to loose weight, but due to Gluten, Carb Issues. I felt better and I actually never Craved Sugar or carbs like now. I realize the more Fats I eat the less I crave. Any Suggestions On How to Slowly Let go of the 2-4 Carb servings I eat in the Form of Cookies and bagel. I am underweight and have High Cholesterol.

    I actually Need to gain about 7 pounds. I dont want to gain Fat Weight though. Would Love your thoughts on how to gain Healthy weight eating all the fat. Not Fat weight. Thanks

    1. mark did a post called “how to gain muscle and weight” or something – look in the archives…

  77. Eggs are delicious fried slowly in butter with an extra dollop on top!

  78. Growing up with parents that were from the south, everything was cooked with bacon grease in it. Then when I had kids and the body got fat, the doctors said eat low fat, restrict calories, etc. Been fat all these years, now losing weight eating bacon fat and other great food and loving it! Not even missing the grain really, but only 2 month into primal so keeping my fingers crossed!

  79. I had trouble adding in fats beyond olive oil but began using bacon/meat fat and eating a couple avacodoes a week and watched my blood pressure (which was already good) drop – the new, lower numbers are so making my dad (runner-man) envious.

    I make a beef roast that comes out with a thick-ish layer of olive oil and meat bits flavoured w/ all the spices used that I save and use as a spread for everything else!

    Fat is Fabulous, people.

  80. this morning, I made eggs over mashed cauliflower…. I added a great big heaping spoonful of leftover bacon/mushroom dip (from the 30 minute primal cookbook) to the cauliflower… and omg….

    I plan on having a container of that dip in my fridge at all times now…. it’s an amazing finish for just about anything… add some extra cream and it becomes a sauce… spread it on chicken breasts with a slice of avocado… or mix it with some good olive oil and it becomes an incredible salad dressing.

  81. Laurie, the sugar withdrawal headache lasted two days for me. A couple Advil helped me get through it. You can do it!

  82. I just finished rendering about five quarts of lard from a wild hog. There was a bumper crop of acorns and the swamp was dry this year. The belly fat on the sow was about two inches thick. The oil was clear and golden before it thickened. I plan to give some of it as Christmas gifts this year.
    I smoked the ribs on a grill earlier tonight and they were succulent. One thing you notice about this wild meat is how satisfying it is. Instead of plowing through rib after rib, we were sated rather quickly.
    I can’t wait to get at the cracklin’s but I’m actually still cooking it down. If you’ve never had the meat of a wild pig you don’t know what you’re missing.

  83. save the fat from roasting a duck in a drip tray below the oven rack, use this fat to roast your winter veggies in….delish!

  84. I’m fairly new to this site and way of eating. This was a great post! I love that I can have bacon and eggs for breakfast again! I’ve been off grains and bad carbs almost two months now and never crave them anymore. Unfortunately, I’m not seeing the weight I need to lose coming off. That’s a bummer all by itself, but the other thing that concerns me and that I never see mentioned here is sodium. Bacon is loaded with it and I find myself thirsty all day after eating it. As a baby boomer I’m wondering if all the salt/sodium consumed from eating primally is okay? Any thoughts on this?

    1. There are a couple of things that could be going on. Are you eating too low carb (<50 g per day)? Because that could cause your cortisol levels to increase and prevent you from losing weight. Check out Mark's 'carb curve'. Also, are you eating a lot of fruits? Because replacing grains and bad carbs with lots of fruit could prevent weight loss because they have a lot of sugar. The sugar could also cause increased thirst. I really doubt it's the salt.

  85. I have hypoglycemia, so I need to eat a lot of fat in order to prevent anxiety. I’ve been doing research in Chile for a few months, where many of the meats are really lean and sometimes it’s not clear whether they’re pastured. Plus, one of my staples in the US was full fat Fage greek yogurt, but most yogurts here are ‘diet’ or full of sugar and I haven’t found an equivalent to the stuff back home. So it was difficult to adjust at first. But I was super excited when I found bacon (!). Now I use the bacon fat to cook other things too. And many of their other pork products, like chuletas (pork chops) and costillas (ribs) are super tasty. Now I’m settled in 🙂

  86. I’m about ten days into primal eating. I’m down about 8 pounds. Our indoctrination against healthy fats is so thorough, even I have a moment’s pause before eating some delicious bacon. I’ve always loved the crisp skin of a roasted chicken or turkey; now I understand that I crave it because it’s good for me.

  87. Wouldn’t the fats on grain fed animals be too full of omega 6 and should stick to lean meats unless you can afford grass fed?

  88. I find being primal I missed egg sandwiches, but realized it wasn’t the bread I missed, but the mayo. I put a tbsp of mayo on my plate and just eat the fried eggs that way. Ta da. 🙂

    I think that counts in the “upping the fats” department. I also find that the more good fats I eat, the less I eat/the hungry I am generally. I fast often not to intentially do it, but just because I’m not hungry at all. It’s the miracle of mayo. :)Since I find making homemade to be a pain, I’m glad to finally find a non-soy/non hydrogenated real mayo at the health food store. Yay.

    1. What mayo are you using? I love mayo too and hate making my own, but I haven’t found any in our local markets (health food or otherwise) that aren’t made with the unhealthy seed oils. I’d love a brand name to look for. Thanks!

      1. but it’s so easy! bang 2 eggs in a food processor with garlic, lemon and salt, then whiz while you slowly add very light tasting olive oil….so good, i have it on my salad every day.

  89. Find a grass fed beef or pastured pork farmer in your area. I made friends with mine and he GIVES me boxes of leaf lard to render at home. Not many people have caught on to that yet, so theres not much demand for it.

  90. How do you know when stored fat goes rancid? I know it is a silly question, as I assume it smells, but how long can you save fat?

  91. Had “Bullet Proof” Herbal tea this morning — Rooibos Chai flavor with about 2 tsp pastured butter, some coconut oil and a bit of cream for the color. Fabulous and filling. (I did have a slice of ham, as well.)

  92. I definitely don’t need help eating fat these days but this would’ve been great for me when I first started out. Mmmm fat

  93. If I can’t get enough fat from my meal I have some dark chocolate. My favorite is Endangered Species 88%(black panther). Even if you ate half the bar there is a minimal insulin response(5g sugar) and anytime there is more fiber than sugar it’s a +

  94. Hi all.. does anyone drink heavy cream? I heard it’s pretty good fat. If so what brands would be good to try?

  95. My big issue is not liking to find globs of fat in my food, especially soups or stews. The way I was raised, I guess — my mom patted every piece of meat dry with a paper towel rather than have us eat any fat.

    My solution is to use the fat with something that absorbs it. Sauteing onions before adding them to anything lets them soak up a ton of fat. If you’re willing to use a little bit of starch, like arrowroot or tapioca, they are great for making roux, which will help disperse the fat through the soup. Or just drop in an egg yolk while the soup is cool, and bring up to egg-cooking temp once it’s blended in.

    Dairy fats are already in suspension when they’re in cream, milk, yogurt, and cheese, so they’re my favorite.

  96. I’m trying to figure out if non-organic butter is all that bad. And if non-organic bacon (no idea where to get organic) is too high in toxins and omega6’s no not be worth eating.

  97. I LOVE bacon and so do my 4 kids. We make it in large quantities. It’s easiest to do it in the George Foreman, then collect the fat that runs out and let it separate. THEN pour it into ice cube trays and let it freeze. I keep the cubes in a big ziploc bag and throw in a cube (or 2 or 3) when I cook veggies, or soups or whatever. Much easier than scooping every time.

  98. What a great blog…and lots of informative ideas in the comments. I am reposting this post on my site…thanks Mark!

  99. There’s more to avocados than guacamole – although that alone is enough to love an avocado, isn’t it?

    DEAR GOD. That sentence made me want avocados so bad.

  100. I’m glad you mentioned non animal fats too. Of that ilk my favorite is Artisana coconut butter. But even better than that is the raw butter from Organic Pastures, amazing product.

    My diet includes so much fat, your run of the mill nutritionist would freak! 🙂

  101. A bone broth whether chicken, pork or beef made with neck bones and feet will render a broth so filling one bowl will do. Lots of fat!

    1. did you add a small splash of live vinegar to the mix before cooking? very important to bring out the nutrients from the bones.
      A friend brought me a whole lot of venison bones – does’t get much better that that! So lean I had to brown them in lard first, and by the way watch out you people for supermarket lard – it’s partly hydrogenated … yucky. Find a farmer, I always say.

  102. Recently, I started using organic coconut oil for all my sauteing needs, and found it has an additional benefit of not going rancid when heated at high temperatures. It also can be re-used almost endlessly for this purpose, and I keep the used oil to do exactly that. It will turn solid on a pantry shelf, but it still keeps its goodness. And even though the first jar is expensive, the re-usability will help save money over the long term.

  103. In my 45 years roaming this planet, I have NEVER put a stinkin Bressel Sprout in my mouth…until Thanksgiving! A friend cooked some in bacon/bacon drippings. Incredible!!!

  104. Guess I’ve been slacking on the fat lately. Too much eating on the go — pretty hard to find healthy fats when you’re eating out.

  105. Nuts should be soaked to eliminate phytic acid for 8 hours then dried in a 170 degree oven or dehydrator until they’re crunchy.
    Best butter in the world comes from an Amish farm – Indiana, Ohio, Illinois. dark yellow and amazing flavor – full of Omega 3. I love it! If you’re feeling hungry or sad, eat a chunk of butter!! all better…

  106. Has anyone noticed that finding full fat products in the grocery store is getting harder and harder? And the fat free half and half is a joke. Half and half is made up of half cream. How can cream be fat free? Cream IS fat.

    OK, having said that, I have found food grade beef tallow from soapmaker supply shops on ebay, and it comes to you ready to use. Be sure to ask if it is food grade.

  107. Mark,

    I agree consuming fats is one of the more enjoyable aspects of healthy eating. Many of the foods with good fats that you mentioned taste great and help keep you full.

    Alykhan

  108. I find starting the day with a butter and bacon omelette with olive oil mixed in for good measure does the trick :-). Tasty, full of fat and also contains a fair bit of protein too.

  109. There’s another reason to pair veggies with fats. You really can’t do anything with the fat-soluble nutrients in a vegetable if you don’t, y’know, dissolve them in fat. 😀 I have reason to believe our ability to convert carotenes into vitamin A is a tad overstated, especially for people struggling with hypothyroidism or type 2 diabetes, but the body finds other uses for them.

    Oh yeah, and another reason: The more fat you consume relative to your fiber intake, the better you absorb minerals, or at least calcium. Fiber is much-touted for speeding up bowel transit time, but that’s not what you want to be doing if you’re short on minerals. Even soluble fiber, which is known to feed friendly gut bacteria, can make it difficult to extract what you need from your food. So eat your critter fat and balance things out a bit.

  110. Im doing Atkins, and two weeks into induction I have started to get over the carb thing which I was so addicted to. I feel better, more energetic and less heavy and bloated. One thing I really miss is sweets. So, I took 2 cans of coconut cream and warmed it to blood temp in the microwave. In a 1 cup measuring jug I mixed 4 sachets of Areoplane(australian)Jelly Lite mango and passionfruit flavour(1 gram carbs and no sugar per 100 mils)I tablespoon of edible gelatine( made from Beef),1 teaspoon of natural xylitol and 1/2 teas stevia powder with 3/4s cup boiling water and mix to remove all of the lumps. then mix that into the coconut cream. put in fridge to set, I eat it with a small amount of Pauls double thick cream. It is wonderful, doesnt change my fat burning status at all and is very satisfying.Did I say it is delicious. I also used coconut cream again, warm up in the microwave to blood temp, in a 1 cup measuring jug mix 1/2 cup organic cocoa powder,xylitol to taste,(for 2x400gram cans coconut cream)and 6 x pro-biotic tablets, broken open and mixed in to coconut cream, mix in the cocoa and xylitol which you have mixed to a smooth consistincy with water to remove the lumps,put it into your yoghurt maker, the best low carb high fat yoghurt ever, and its chocolate.I enjoy yore site and get heaps of hints from all the comments, so thanks.

  111. I am a big fan of fat too, but am a little confused – I have the Primal Blueprint book in which it outlines a typical day of eating for Mark – i.e. big ass salad and steak for dinner. However, it doesn’t seem like he eats a lot of fat – for instance he only puts 2 tbls of dressing on a huge salad. (I would put a lot more). I am trying to lose about 20 lbs (am currently 5ft 8 and 160 lbs and am wondering how much fat, in general, I should be eating in a day? I tend to eat too much as a rule so would love some feedback from others on how they handle this.

  112. I have recently been making my own ghee with grassfed butter. Instead of straining the melted butter, I simmer until the solids have turned a deep rich brown and then I strain. The ghee has a beautiful browned-butter/caramel taste that I like almost better than regular butter. Before this, I much preferred butter to ghee. But I like to be dairy free so I stuck with the ghee. Now I LOVE the ghee 🙂

  113. When I lived in France I ate Quark. It is 100% fat and the French put it on everything & we have all heard how much healthier the French are. It tastes like sour cream only thicker and creamier. I have never found it in America. Also, a 95 year old Chiropractor I used to go to told me to eat fresh berries or bananas with Devon cream from England. It’s thick cream with all the fat. You can find it in the imported section of good grocery stores. He said when the milk is homogenized and all the fat is removed- all the amino acids & protein goes with the fat along with all the nutrition. It’s the fat content that makes cows mild a complete protein. There is no value in our 1%, 2%, skim, or even whole homogenized milk. I use organic heavy whipping cream. If a recipe calls for milk I use part whipping cream and add some water to replace the liquid.

  114. OK chemists. Why did my bullet proof coffee blow up in my face, burning me? I started with a plastic insulated to go cup. put 2 tsp. ghee from refrigerator in. Then filled cup halfway with hot coffee. Mixture didn’t melt so I microwaved on high for 1 min. Put cup on counter and took teaspoon with a little bit of ghee on it and prepared to stir. When spoon hit mixture it exploded! What gives?

    1. When water boils it starts to build bubbles around imperfections in the pans surface. A super smooth surface will actually allow a fluid to “superheat” until there is something for the bubbles to form on. The spoon acted as that imperfection and the fluid boiled explosively. Microwaves actually can make it worse by allowing different temps in different layers in the liquids.

  115. I am just starting to incorporate some of this after years of being into Weston Price. This blog post really helped inspire me today. I live in hawaii and today I cut up fresh pineapple and then swirled in the bacon drippings and popped it straight into my mouth. Before this blog post would have never thought or done that and it tasted great. Told me boyfriend what i was eating and he said “gross” and i said, ‘babe, you just don’t know what your missing” haahaha

  116. strange

    i found eating fat (esp. SFA) quite easy.

    i’m not vegetarian. but i found myself more of a “fat eater”, than a “meat eater” i just don’t care for the taste of most meat (esp. most cuts of muscle meat taste bland + dry (too lean).

    A little (muscle) meat, like 1-2 oz goes a long way for me.

    regards,

  117. I am looking for information on how higher fat consumption, albeit even healthier Paleo approved fats, are on digestion…

    Ex: drenching vegetables with fats like olive oil dressing…

    Does this compromise the digestive process and how does high fat consumption in general affect the intestines, digestive process, etc.

    I can find no information on high fat intake in conjunction with high fiber intake, esp. at same meals, anywhere on the Net…

    THank you in advance.
    Chris

  118. hey, mark,
    sorry if you’ve already posted on this and i’ve missed it but, do you have an opinion on dave asprey’s bulletproof coffee recipe( http://www.bulletproofexec.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/)? i ran across it while getting into researching jack kruse and cold thermogenesis. dave is really big on the healthy fats and promotes a primal lifestyle, and i believe even references/links to your site as an example of how to eat and live for optimal health, but he tends to delve into the tim ferris direction of self experimentation/bio hacking but being as i hold your opinion (researching abilities) highly aove my own, i was wondering what your take is on him, and the “bulletproof coffee” recipe to increase fat intake?
    thanks!

  119. Mark or anyone,

    Where can I get bacon without sugar in any form added to it? I have a patient who cannot tolerate any sugar right now for a number of reasons.

    Thanks,

    Larry Welsh M.Ac., M.A.

  120. I live where I cannot get grassfed beef nor much in the way of organics,let alone good veggies and grass fed butter. Its like living in the middle of nowhere. WHat to do? All I have here is regular run of the mill brands. Even an hour away,nothing. How can one do this with nothing available to them?I should not say nothing,but nearly nothing. It seems that it would actually be very unhealthy then to try to follow PB using grain fed beef and all the rest. What do I do? I am also too far away from anyone that could ship to me anything grassfed. We just cant affort that . I want so much to follow this . It makes sense to me. sigh…..

  121. If I eat too much fat, my IBS still kicks in. I don’t have to worry about all the grains/sugars anymore but too much fat is still my nemesis. And red apples. Can eat green apples all day, but not red apples.