Need more fat

Anybody out there have any suggestions for adding more daily fat intake without increasing the protein?  I have half an avocado almost every day.  I’m having a hard time reaching my fat goal, protein is never a problem.

Thanks!!

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    • Molly
    • Molly
    • 4 yrs ago
    • Reported - view

    I take mct oil before bed to compensate some of the fat. about 15ml. According.to dr. berg, it helps for better sleep, and my guts dont get all weird if I take in the morning.

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  • My understanding is that fat is a maximum. You don’t have to reach it.  The fats you eat are to help keep you satiated. I’m almost always under on my fat macro. 

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  • Only eat more fat if you are still hungry. Your body will use stored fat for energy if needed. If you are still hungry or lacking energy try adding MCT oil, Olive oil or coconut oil in a dressing for salad, or drizzled on your meat. Use more cooking fats as well if needed. Add butter to your meat & veggies. Theres a ton of ways to increase your fats without adding extra protein, but again, there is nothing wrong in adding some extra protein once in a while. Eating more protein will not kick you out of Ketosis. That is a myth. Your body will use protein for glucose production only when it is needed. 

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    • Jennibee
    • Jennibee
    • 4 yrs ago
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    Thanks to both who replied ☺️
    Great info!

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    • Badmojomn
    • badmojomn
    • 4 yrs ago
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    I haven been adding whole raw or toasted macadamia nuts and wholly crap the fat goes up!

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  • Badmojomn  I love macadamia nuts but just avoid nuts in general. They're so good and so easy to over-eat which makes the carbs add-up very quickly. 

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    • Tegan
    • Tegan
    • 4 yrs ago
    • Reported - view

    I agree that fat is only to stop hunger- you don't need to reach the daily goal. Here are some tips though:

    - add nuts and seeds to salads & coldslaw 

    - use almond flour to coat chicken/meats like a crumb coating before frying

    - use butter for flavour on vegetables

    - Whipped double cream and sugar free jelly is a nice dessert

    - oily fish like salmon, kippers, kerrings, sardines etc are high in good oils

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  • Kristie F.  do u notice ur scale moving like that...not really reaching the fat goal?

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  • Young Jazz Yes I lost 15 lbs over a 2 month period. That may seem slow, but I am a 52 year old female with Hypothyroidism so for me those results were impressive. I have never lost that much weight in such a short time before. I have also seen non scale victories like not feeling bloated, positive changes in my body composition and more energy. 

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    • ladyj
    • ladyj.3
    • 4 yrs ago
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    I am using frozen whipped cream popsicles when I need a fat boost.

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    • Badmojomn
    • badmojomn
    • 4 yrs ago
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    dpotesta101e Mac nuts  are very low carb. I have to eat them for the Fat. 

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  • Kristie F. CONGRATS!!! i wasnt indicating that the weight loss was 'slow'. i was moreso asking HOW ya did it becuz tho i am a newbie to all of this, my scale is stalling.

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  • @Jasmine   I have had weeks where I didn’t see a change on the scale, but felt good so I just kept trusting in the process and eventually the scale would move in the right direction. During the “stalls” I remind myself that for me the weight loss is just part of my goals, not the only goal. I’m striving to feel better physically and cognitively. 

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  • Badmojomn  I need to get some to snack on while I'm at work. I often get pretty hungry late in the day. 

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  • Kristie F. ok well thanks for giving me sum insight. i wish u continued success 😉

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    • Mitch
    • Mitch.4
    • 4 yrs ago
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    I use MCT oil in my coffee, 1tsp with each cup.

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    • Hutch
    • KetonicManic
    • Hutch.1
    • 4 yrs ago
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    Badmojomn Love Macadamia nuts but they are SO expensive! 

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  • Being fat is expensive. I see Macadamia nuts as medicine.

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  • bambushka Lol. My new way of thinking when I eat macadamia nuts!

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    • Hutch
    • KetonicManic
    • Hutch.1
    • 4 yrs ago
    • Reported - view

    But honey, that $20 jar of macadamia nuts is just my medicine! :)

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  • bambushka well you can eat McDonalds or Taco Bell everyday and be fat, they're pretty cheap. lol

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    • Hutch
    • KetonicManic
    • Hutch.1
    • 4 yrs ago
    • Reported - view

    dpotesta101e I’ll pass on the Golden Arches and Taco Ding Dong places, thanks. While expensive compared to other nuts, a small handful of Macadamias are very filling. And sooo good.  They were cheaper when we lived in Hawaii years ago. I should have stocked up! :)

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    • Bee
    • Bee.1
    • 4 yrs ago
    • Reported - view

    I am addicted to Macadamia nuts. I grew up farming them and they are such a delight, but only a handful will do else I would eat from all the trees, lol! Only add fats for satiety - eat only when hungry.

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