I'm a young guy who doesn't have a ton of money to spend on food, so my major sources of fat are from eggs, grass fed beef, pastured butter and occassionally some salmon. With the budget I'm on now it seems like at the end of the day I could have used a few more calories. So just to get a few more calories, what are some cheap and simple ways to add good fat into my diet.
The grass fed beef is a bit too expensive to go crazy on and I have my reservations of eating more than a pound of butter a week. I know eggs would be another good option but after eating eggs everyday for the past couple years I could use some different additions to the day.
Would buying tallow be a good idea and just addng it to everything I eat? (not even sure where I would buy it). Would something like coconut products be ok in large quantities?
I wish I could eat coconut. My only sources of fat are egg yolks, meat and butter. Sometimes some EVOO. One day I will make it to meat and yolks only perhaps. I use to worry about getting fat into the diet. I am happy with my 70 grams or so a day from eggs and meat...
I am sorry my answer is going to be lame, but at least it is going to be honest.
First of all, if you want to add some calories to your diet, I would not go for fat. It seems like you are already eating egg yolks, fish and meat, and even olive oil, so your meals sound nutritionally balanced. I personally do not like butter (I do not know of any indigenous tribe that would use it), but if it works for your body - who am I to judge. One of the best principles is EVERYTHING IN MODERATION.
Secondly, the best fat is fish fat. The best fish to consume is wild Alaskan salmon. It costs an arm and a leg. Is there some cheap fish that is also lower in mercury? Trout is good (I don't like it but you might), butter fish, flounder. If you go to a fish market, you might be able to find buy them cheaper.
Also, what is wrong with root vegetables? Why everybody is so scared of carbs? Many, many tribes use roots and tubers, and they are healthy and muscular. Tubers like carrots are higher in calories and GOOD FOR YOU in moderation.
As for coconut oil - I could never understand people who use it. For my hair - sure. But frying stuff in it? Do they even know how this coconut oil is produced? I do, so I am not using it. Unless it is a fresh coconut with flesh and juice, I won't even touch it.
One more source of fat is pork fat. Not the salted, processed one. If you buy it from the butcher, fresh pork fat is actually not bad. My dad actually eats it raw (with onions), but my dad eats all kinds of weird stuff. How do I know that pork fat is not bad? Okinawa people use it on a daily basis and their longevity is world famous. Indigenous tribes use pork fat in moderation.
Good luck with your search, I hope you find what works for you!
I'm personally not a big fan of beef tallow. Slathering stuff in coconut oil is great. Almond butter if you're looking for fat bomb on a spoon. Do you eat sardines? Lots of great fat and nutrients in there, and they're relatively inexpensive!
If you don't have any adverse reactions, go coco-nuts! I get Nutiva coconut oil and coconut butter from iherb.com, cause it's a little cheaper than amazon.
(shameless plug, if you use coupon code NAB403 for $5 off first order I get a little kickback, otherwise not affiliated)
I tend to believe that ideally you get the right amount of fat with what you eat naturally. This may vary from day to day, but the body can handle it and store the excess for times of scarcity. But if things get in the way like expense or boredom then that doesn't work so well. Availability of healthy animals is also a problem.
One solution is the organ meats, simply because they are typically so much cheaper than the usual muscle meats. There are other advantages, but being able to get good grass-fed muscle meat for $2/lb for the effort of cutting up a heart is a big part of making this diet practical.
Similarly, you could look for tallow but you would more easily find suet which you can render yourself (basically just heat it very slowly) along with the fat cut from the heart and get a big jar of cheap animal fat for cooking or eating if you feel the need. We don't get much opportunity to actually get our hands on fresh blubber so this would have to do.
The more standard answers are to use coconut oil/milk and avocado, which would provide some variety but probably don't make much more sense as a 'staple' food source for most people.
Or you could eat something else. Do you actually need a few more calories? Grab a piece of fruit or a tuber. Or do you feel you need to eat, in which case leafier vegetables may fill you up just fine. I'd recommend keeping all your options open like any good omnivore.
As a starving graduate student, my mos reliable sources of fat other than eggs or butter are coconut, nuts, and full fat Greek yogurt (Greek Gods brand is my favorite). Nuts in larger packages and big tubs of Greek yogurt fit easily into my weekly food budget, especially since I don't always have time to cook between classes.
Hope this helps.
I try to avoid cooked fat as much as I can, which is probably lame LOL but I am learning, so I buy lean cut beef and eat Olive Oil for fat. I know meat has mostly monounsaturated but cooking will cause the poly to become rancid. I know Extra Virgin Olive Oil will make you gag when you need more fat and you decide to have a few spoonfuls: and I am looking into that and I think it is because of the the salicylic acid or it is just fat from fat that is separated from the plant and so it is without its host components and it makes it difficult to digest but I find it ideal for a fat source with high monounsaturated levels.
Nuts contain trypsin inhibitors that irreversibly alter and destroy enzymes for digesting trypsin and protease and this can certainly cause cancer and has in studies with animals. These caused chronic atrophy in their pancreas and permanent complexes with the way trypsin and proteases were digested. I got to find the many studies I read as I spent a significant amount of time reading many a while ago. But it took serious time to find the right ones. But it is with animals lol. Also I have read that it is better to kill cells than to alter them significantly, in regards to the trypsin inhibitors and many other substances, because this creates and spreads chemical messages that cause cancer and many other problems. Avocados contain a fungicide that causes significant DNA damage in blood cells, kills myocardial cells, heart cells, and I am not sure if we regenerate myocardial cells very well or at all, and other damage. Here are some links for this: ( http://www.thenakedscientists.com/forum/index.php?topic=2004.0) ( http://nutritionfacts.org/videos/are-avocados-bad-for-you/.)
As far as eating more carbs: it is good for increasing weight if you need it only if you are underweight and you are eating everything else appropriately. This is just in case you were considering this. Carbs in this situation will prevent your body from over consuming itself for sustainable energy; but I believe we can be fine with consuming no carbs unless your activity level is above maintenance work outs but I am still not sure about it. Otherwise eating more carbs will only create more fat; saturated fat. Excess carbs are stored as saturated fat and this is not the weight you want to gain of course. It isn't what you need if you are already consuming a sufficient amount of saturated fat in your diet.