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Getting more fat in my diet on a budget

by (103)
Updated October 14, 2014 at 4:12 AM
Created June 29, 2013 at 12:30 PM

Hi

I'm looking for ways to increase the % of my total daily calorie intake from fats, but need to do so on a Student budget. I've managed to work it out to buy organic foods so far but I don't want to have to spend a lot more.

I can't buy grass fed meat so it would be harder to do so through animal fats. However I do live in the UK, and have seen it mentioned previously that UK animals are more likely to have been grass fed even in supermarkets?

When I do my weekly shop I buy a 200-250g bag of nuts (different type each time for some variety) which last for the week for snacking and after meals and I pick up a pack of 3 organic avocados which go into salads.

I'm looking for a little more variety rather than just buying more of the same things.

Thanks all

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1580 · July 02, 2013 at 10:59 PM

They don't seem to sell it in Dubai but in the UK it was about 5GBP a kilo

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103 · July 02, 2013 at 1:52 PM

any places where I can get coconut oil from? I asked in Tesco and they didn't have any; I saw some in Holland and Barrett and it was £14.99!

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41422 · July 02, 2013 at 10:55 AM

Per calorie, it's cheap.

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1021 · July 02, 2013 at 1:53 AM

real olive oil isnt cheap

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880 · July 01, 2013 at 12:24 PM

Seconded. Cooking oils, especially coconut oil and grass-fed dairy, are great cheap and calorie-dense fat sources. I can't say that my Kerrygold lasts me a week though ;)

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2944 · July 01, 2013 at 12:03 PM

How much is oxtail where you are? Is pretty expensive here near Sydney (to my disappointment...)

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40 · June 30, 2013 at 1:52 PM

And then make bone broth from the oxtail bones!

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717 · June 29, 2013 at 8:36 PM

Can you specify the reason why you need to increase your fat intake? The Paleo Diet isn't normally a high-fat diet.

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10 Answers

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384 · June 29, 2013 at 3:27 PM

Nobody's mentioned butter yet? Kerrygold butter, in almost all supermarkets/co-ops/waitrose etc. ??1.50, 2 quid tops, grass fed butter, tastes amazing and easily lasts me a week. And goes with everything. Sainsbury's organic or Anchor is a second choice for me :)

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103 · July 02, 2013 at 1:52 PM

any places where I can get coconut oil from? I asked in Tesco and they didn't have any; I saw some in Holland and Barrett and it was £14.99!

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880 · July 01, 2013 at 12:24 PM

Seconded. Cooking oils, especially coconut oil and grass-fed dairy, are great cheap and calorie-dense fat sources. I can't say that my Kerrygold lasts me a week though ;)

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1580 · June 30, 2013 at 9:07 AM

Go to the butcher and get oxtail. Cheap and fatty, even if it's grass fed. Beef mince - tesco, $5 for 2 organic 500g (Or at least it used to be)

Pork belly is also cheap and fatty. Even organic pork belly isnt that costly. Put it on a sheet of tinfoil and then a bed of chopped onions and wrap the tinfoil up to the sides, slow-low-roast for 4-6 hours. SOOOO delicious

In the summer most british beef and lamb is grass fed, but some is grain finished. In the supermarket it's impossible to know, hence a butcher is better as they know where their meat comes from.

From the butcher you can also get lamb suet, but I find it too saturated for cooking.

Ghee - make your own from organic butter

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1580 · July 02, 2013 at 10:59 PM

They don't seem to sell it in Dubai but in the UK it was about 5GBP a kilo

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2944 · July 01, 2013 at 12:03 PM

How much is oxtail where you are? Is pretty expensive here near Sydney (to my disappointment...)

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40 · June 30, 2013 at 1:52 PM

And then make bone broth from the oxtail bones!

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248 · June 29, 2013 at 1:17 PM

I agree with a_muses - eat more bacon! And don't forget to collect all bacon fat and use it to cook everything - will help save (a bit of) money and add flavor/fat to your meals.

You can also make your own mayonnaise (using coconut o??l, avocado o??l, macadamia nut o??l, olive o??l... there are a ton of Paleo-safe recipes out there) and either use as-is, or make mayo-based sauces for your meats and raw veggies.

My favorite (and the easiest) is to add minced fresh garlic to the mayo and make an a??oli that tastes AMAZING on any meat - it's also great for making Turkish-style pitta salads.

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2944 · June 29, 2013 at 12:44 PM

I suggest getting to know a local butcher and get the scraps that no-one else wants/are usually thrown away. Ditto for a fish monger, salmon cheeks and heads are extremely fatty, although I'm not totally sure I'd want to do that regularly...

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519 · July 02, 2013 at 5:56 AM

What are your current macros?

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41422 · July 02, 2013 at 12:28 AM

Olive oil. Best oil, bar none.

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41422 · July 02, 2013 at 10:55 AM

Per calorie, it's cheap.

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1021 · July 02, 2013 at 1:53 AM

real olive oil isnt cheap

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389 · July 01, 2013 at 8:53 PM

Best + cheapest source of fat: Eggs (if you can eat them, that is).

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222 · July 01, 2013 at 10:21 AM

you can get suet to make tallow for quite cheap. tallow is one of the best fats out there, great at high heat and low on pufas. just think about how much fat there is on a cow, and how much of that just gets thrown out with out even being used.

also a can of coconut milk has around 70gs of fat in it and is fairly cheap as well.

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28 · June 29, 2013 at 1:03 PM

Similar problem, but I'm on the tail end of a grad student stipend in the U.S.

I've found that shredded/flaked/dessicated coconut really helps with the fat cravings. Just watch for additives. One bag I found in my store had propylene glycol in it... ugh!

I also make good quality bacon a priority, and keep a "fat back" on my stove in my cast-iron pan. That way I don't waste drippings. The safety of a fat back is debatable, but people have used them for years with no problems, and I make sure to heat it thoroughly.

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