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Getting enough fat

Lemonie

Lemonie

Well-Known Member
Messages
244
Location
Fylde Coast
Type of diabetes
Type 2
Treatment type
Diet only
I am on a LCHF diet and am struggling to get enough fat in in the day. I am doing 1500 cals = 30g carbs, 80g protein and 118g of fat. I've wiggled this around and this is a sweet spot for me. I have to avoid all dairy and the lactofree alternatives don't work for me. I also can't stand avocado and I have really tried ... ooosh!

I am currently getting my fat from cooking fats, mayo and some fattier meats. I have just added in fish with salmon which is quite fatty. What else can I add to my diet to boost up the fat?
 
Yes fish like salmon, trout, mackerel are good. Try olives, nuts and nut butters too. Fry food in coconut oil. Eggs! I eat these by the dozen.
 
I do like olives so can add some of those in. I have just made some almond butter but it went a bit wrong so will try again now I know what I did wrong. I also eat tons of eggs :)
 
Some examples of how I do it:

Scramble eggs in bacon fat or butter.
Celeriac mashed with butter
Stews: you can put a lot of fat into stews! Olive oil, coconut oil, duck fat, butter, whatever you have at hand!
Pesto and varieties of it. Try mixing kale, parmesan and walnuts for example, with olive oil.

If you have problems with butter, melt it to clarify and throw away the white milky stuff or give it to the nearest cat. The oil part of butter doesn't contain any lactose so should be safe.
 
Thanks for the ideas. I can't have any dairy so butter and parmesan are out. I do use clarified butter/ghee sparingly, which I make myself, as this affects me the least but mainly now use lard.
 
I thought you were lactose intolerant, sorry. For those with lactose intolerance butter and mature cheese is fine.

I have been gorging on duck fat since the New Year.
 
Mackerel, sardines, nut butters, coconut oil, non-dairy bullet-proof coffee?

I accept you don't do dairy, is that by choice or do you have a health issue that demands that stance?
 
@Totto - You inspired me.....

@Lemonie, you could do lots of roasted veggies, rather than steam or boil them? Some people do roasted celeriac instead of chips. I want to experiment with roast swede, but fear I might not manage any crispness.

You have very defined proportions of your nutrients. Who defined those and how? And how rigidly do you stick to that every day (as opposed to averaging out over a few days?
 
I was diagnosed with IBS when I was 13 and have suffered ever since. I stopped dairy after reading an article on lactose intolerance and all symptoms stopped over night. It was life changing. After a few weeks I went out and bought lactofree products but was really dissapointed when symptoms flared up straight away. I dont seem to have a problem with clarified butter in small doses but dont know why. Am quite happy with coconut and almond milk and eat veggies high in calcium where I can. I do follow a paleo diet but I found the diet as it was almost what I was eating anyway and have only really had to cut out the processed food which is a good thing not adapted my diet to fit paleo.

I use MyNetDiary Diabetes where I add everything I eat. This is not something I am going to do forever but my eating habits have been so bad that I need to re-train myself to portions and balances of foods. I am strict with the carbs as over 30g gives me higher bg's and stick to the calorie limit. The rest is a guide and varies every day. At the end of the day I always have left over fat calories and don't scrimp at all with cooking.

I was just a bit worried that all my fat was coming from cooking fats, lard, olive oil etc but if that is ok then so will continue with what I have been doing.
 
Lemonie said:
I was diagnosed with IBS when I was 13 and have suffered ever since. I stopped dairy after reading an article on lactose intolerance and all symptoms stopped over night. It was life changing. After a few weeks I went out and bought lactofree products but was really dissapointed when symptoms flared up straight away. I dont seem to have a problem with clarified butter in small doses but dont know why. Am quite happy with coconut and almond milk and eat veggies high in calcium where I can. I do follow a paleo diet but I found the diet as it was almost what I was eating anyway and have only really had to cut out the processed food which is a good thing not adapted my diet to fit paleo.

I use MyNetDiary Diabetes where I add everything I eat. This is not something I am going to do forever but my eating habits have been so bad that I need to re-train myself to portions and balances of foods. I am strict with the carbs as over 30g gives me higher bg's and stick to the calorie limit. The rest is a guide and varies every day. At the end of the day I always have left over fat calories and don't scrimp at all with cooking.

I was just a bit worried that all my fat was coming from cooking fats, lard, olive oil etc but if that is ok then so will continue with what I have been doing.
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Lots of oily fish? I quite often have a handful of salad leaves or rocket, with a can of sardines or mackerel - packed in oil, not tomato basedsauces) at lunchtimes.
 
If you can tolerate some butter, but not lactose free dairy, have you considered that it may be the whey in dairy that is the problem?

It is the case with me, and I found it very liberating. I can tolerate cream, hard cheese and butter (which are whey free (ish), but not milk, yog or soft cheeses, where whey is still present.

Having said that, I have watched my mother become more sensitive to her food intolerances as she has got older, and expect that one day I will have to give the cheese and cream up, at least.
 
I got some tinned mackerel in olive oil and some rocket. Added balsamic, peppers and onions and was really nice and 31g of fat as used the Ooil as a dressing with the balsamic.
 
Do you drink coffee? Coconut oil is nice in black coffee. A tsp at least.
 
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