Congratulations! You’ve just changed your entire world, flipping it all on its head and started following a low carb way of eating and have now been told to eat more fat. How on earth do you do that? Macros, percentages, bulletproof coffee, butter, lard, ghee, woe .. wha?? This whole way of eating can be confusing, and getting more fat can be downright tricky. I hope this little guide helps 🙂
You must remember that the fat macro is not a goal that you have to meet – it is an advised amount to keep you satiated.
It is important to remember that you CAN EAT TOO MUCH FAT, so be careful. If your fat loss has stalled, it could be due to eating too much of the good stuff. How do you know when enough is enough? We are all different, so it’s hard to be specific – but a good rule of thumb is this: eat enough fat so that you feel satiated. Don’t eat more even if your macros tell you that you need to. If you find yourself hunting around for something to eat within a few hours, chances are you haven’t had enough fat in your last meal. If you feel sick after eating, you’ve probably had too much. Listen to your body, it generally has a pretty good idea!
A general daily guide is this (for ketosis): 20 grams carbs, approx 1 gram protein for each kg lean body mass (about 50-75 grams for female, 75-100 grams for male) and fat to satiety.
If you’re hungry then eat and if you’re not hungry, don’t eat. Please don’t focus on getting more fat if you aren’t hungry. Remember that some of your caloric needs (your total fat burning) is body fat. If you aren’t aiming for ketosis, but just want to eat low-carb (not ultra low-carb) the same applies, just keep your carbs where you want them (generally below 50 grams per day).
Having said that, if you are still hungry and haven’t reached your fat quota for the day, what are some good way to get some extra fat into your diet? Well, I’ve come up with a bit of a list. Have a read, and please add your own suggestions in the comments!
How to Eat More Fat:
- Cook with saturated fat and then pour that fat over whatever it is that you just cooked.
- Top any meal with extra healthy fat. This could be butter, MCT oil, fatty sauces and dressings and different types of oils.
- Choose high fat foods to begin with like full-fat dairy, avocados, eggs and fatty cuts of meat (think thighs, not breasts).
- Have a variety of different fats and oils on hand to add to or pour on whatever you eat.
- Choose LCHF recipes – generally they have large quantities of fat built right into them.
- Snack on high fat foods like avocados, eggs and nuts – fat bombs are pretty tasty to have on hand as well.
- Add fat to your drinks. Bulletproof coffee would have to be the most well-known. I don’t drink coffee, so I add all that fatty goodness to my hot chocolate. 🙂 You can add it to tea as well.
Sources of Healthy Fat:
- Egg yolks
- Healthy oils like coconut oil, olive oil, MCT oil, and avocado oil
- Nuts and seeds (choose your nuts carefully!)
- Fatty fish
- Fatty cuts of meat
- Butter or ghee
- Coconut butter
- Cocoa butter
- Full fat dairy (if you can tolerate dairy)