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What are some good ways to get the fat up when it's low, but the protein and carbs I don't really need help with? I don't want to eat plain cream cheese (ugh) or butter. What do you guys do?
Put coconut oil, butter, or heavy cream in coffee. Make coconut oil cocoa treats, if you have room for carbs either very dark chocolate or just cook up some veggies in butter.
Make a fatty coffee. Add some cocoa powder or cinnamon to make it decadent. I also like to make a cream cheese dessert, like a mini cheesecake. My favorites are Creamcheese with key lime juice and stevia and the other would be cream cheese, cocoa powder, a tsp of peanut butter and stevia. Another alternative is melted butter and coconut oil and add cinnamon and stevia and freeze to make a tasty fat puck
Consider different meat choices. If you are eating lean meats, replace them with fatty meats. Start eating ribs and chicken wings.
Consider different meat choices. If you are eating lean meats, replace them with fatty meats. Start eating ribs and chicken wings.
This is ideally the easiest way to go about it. Eat fattier meats, cook veggies in left over fat or butter.
I agree, add some chicken wings into your meal plan! I make the parmesan crusted Angel Wings and not only are they fatty, you're dipping them in butter before coating them. I always notice how much fat is on those babies! Very tasty way to get in some good fats! I also get in about 60g fats from my bouillon soup with 2tbsp butter and 2tbsp MCT oil.
when or if you have wings.. try not to fry.. otherwise you'd be forced to use vegetable oils, which are a big no no. You need oils that are less susceptible to oxidation. Coconut oil, ghee are good. OKAY oils are olive oil and macademia nut oil. Fats can also come from fruits, like avacado. Here's a thread that goes into lengths on types of fats you can try.http://athlete.io/forum/index.php?topic=16115.0
when or if you have wings.. try not to fry.. otherwise you'd be forced to use vegetable oils, which are a big no no. You need oils that are less susceptible to oxidation. Coconut oil, ghee are good. OKAY oils are olive oil and macademia nut oil. Fats can also come from fruits, like avacado. Here's a thread that goes into lengths on types of fats you can try.http://athlete.io/forum/index.php?topic=16115.0
Not true. You can fry in tallow and lard. You can also use palm shortening, which is a vegetable oil, but it is pretty much all saturated fat and it is not hydrogenated. While deep frying is not the healthiest method to cook due to oils going rancid and oxidizing, I think if you stick to these oils it's fine to do once or twice a week. I personally do it myself.
Thank youYep, ideally I'd plan better through the day and not end up unbalanced on my macros at the end and then needing to find ways to add x amount of fat without much more protein or carbs. My carbs are always pretty low but I would LIVE on straight meat if that were a good plan (not) so I have to watch the protein and up the fats. I like the ideas here for the fat pucks and the coffee. Thanks for helping
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