Adding fat to my diet is a new phenomenon to me. I've bought the Kerrygold, have a jar for my bacon fat, which sits right next to my jar of organic coconut oil. I am a food tracker, for a variety of reasons, so what I've been trying to do is get my fat to about 50% of my calories for the day. This works out to be about 75/100 grams per day.
I am just curious as to what other people are eating. Hard facts are good, but just a description of how you add fat to your meals each day is also perfect!
I only eat animal fats, as I am keen to have their nutrients. I find beef fat especially nourishing and satiating. Pastured butter is also useful, and some cream. Wild salmon, cod liver oil, and egg yolks "sit" ever so well and seem to provide things vital, as well as occasional liver. If I leave out any of these, I can tell something is missing. I eat what seems to be the right thing for each meal, rather than having an arbitrary, pre-determined menu plan.
To put the fat in context, in case the information is of use:
I eat ca. 20-30 total carbs (not net) per day, which I watch closely. Protein range is 50 - 80 grams per day (of protein grams, not meat weight). The rest of the calories are fat. I don't count the grams of fat. By keeping the carbs at that level, and not going too low or too high with the protein, the amount of fat needed for satiety is easy to gauge. The carbs are divided for each meal, fewer at breakfast. (Dr. Richard Bernstein explains the chemistry of this plan of carbs in his book, "The Diabetes Solution", which I highly recommend, even if one is not diabetic. I do not have diabetes, but found his recommendations immensely helpful, although I eat fewer carbs than his recommended 30.)
On some days, the fat might be 65% of the food, and on other days, much higher.
I am over 55 and slender.
Foods I eat:
Beef, beef fat, liver, chicken liver, fish, egg yolks, pastured butter, cream (mostly as yoghurt), low starch vegetables, herbs. Occasional lemons, olives, and in the summers: cucumbers and a few berries.
I never eat foods not in my plan.
Foods I do not eat:
Grains, sweets/sugars of any kind, legumes, nuts/seeds or their oils, nightshades, sweet fruits, chocolate/cocoa, coffee, alcohol, artificial anything, prepared/packaged foods.
N. B.: For those reading this who are new to evolutionary nutrition:
I have found it immeasurably helpful to follow what Dr. Kurt Harris says, that a healthy metabolic milieu is maintained by the unhealthy things we leave out.
He states this again in his most recent blog entry, in a comment to Phil W., after the blog post:
This way of eating is a lifetime choice for me.
ETA: Steve asked a couple of questions in the comments which might be important. I don't drink coffee because I've never been a coffee drinker. Have tried it some over the years and it makes me feel "awful", as though I've been poisoned. (I drink tea in the morning, no flavorings, just a bit of cream, butter, and/or beef fat in it. The Tibetans are inspiring!)
I don't eat chocolate/cocoa because I am allergic. Perhaps it is the alkaloids. It is not important to me, so I haven't bothered to find out. I don't eat egg whites due to allergies. I don't miss them. Egg yolks are grand!
I don't eat nuts due to the phytic acid. Explanation is in the comments. If I can answer something else, I will try. :)
I hope this is of help. Best wishes to all with your food plans.
Oh gosh, I would have no idea how to get my fat that LOW, haha! Mine is usually at least 60% of calories if not more. I basically just cook everything in butter or lard, never drain fat from the pan, dress all my veggies. If I feel like a pan of food is too low fat I'll just add a big spoonful of a flavor appropriate one or I'll make some veggies or tubers to go with and cover them in butter. I also thicken sauces with butter. I think I'm made out of butter at this point.
For 10 yrs was on an Ornish/Pritikin pescatarian diet, roughly 10% fat, 15-20% protein, 75% carbs.
Went very strict Paleo 6mos ago: no gluten or grains of any kind, no sugars, processed foods, legumes, dairy, eggs, nuts, seeds, nightshades, alcohol, caffeine, and fruit limited mostly to berries.
fat comes from pastured meats, wild caught fish [mostly canned salmon, jack mack, sardines, anchovy] offal, coconut oil/milk/cream/butter, etc, red palm oil, olive oil, fish oil, cod liver oil, lots of avocado. I use so much coconut and red palm oil that I buy them in 5 gal tubs.
I'm sure on many days my saturated fat intake is over 50% of calories. Previously it was closer to 0-1%.
I'm averaging about 60-70g (about 50% of my intake) per day and am managing a fairly quick fat loss.
I used to average about 100g/day (about 70% of my intake) and had a decent fat loss, but not very quick.
For comparison I generally try to keep my carbs around 10-15% of my intake, but will occasionally indulge in some root vegetables and fruit - but not often.
I'm also tracking, because I was curious AND I wanted to see how tweaking things might affect the rate at which I've been losing fat. Like Deidre, I also use LoseIt (anyone else here? Let's be friends!)
I get my fat by using butter and bacon grease liberally, choose fatty meats (usually) - ground chuck, ground lamb, and I'm not shy about making a heavy cream-based sauce - dijon cream, hollendaise, etc (see here for my recipes). If I steam vegetables, I'll finish them off in a saute pan with butter and/or bacon grease.
Hope that helps!
it varies for me, but I get over 50% of my calories from fat. I'm not a very low carber, since I've concluded we should get about 30% of our calories from carbs, but I'm not fixated on the exact amount of carbs.
My biggest adjustment has been embracing the fat. I try to eat enough fat, and then let protein and carbs make up the balance. Protein usually takes care of itself, because my favorite sources of fat often have some great protein along for the ride. Now when I eat a steak, I don't trim away the fat like I used to. I eat the whole darn thing. Yum! When I make bacon, I don't carefully dry each piece on a paper towel. Now I eat them dripping with grease. And I cook my eggs in much of the leftover grease rather than draining it off.
But I still have to fight off that little voice that whispers that fat is bad. That comes from 20 years of conditioning. It's mostly gone, but I still catch myself starting to cut fat away sometimes.
I am also a tracker too. I use the LOSEIT app. I track because I am a little OCD and even though I am paleo, I haven't had the greatest results yet. I think that it is hormones, and I will continue to plug away. Love how I feel without grains and lots of carbs. My fat% varies between 45% and 60%. I use coconut oil, bacon grease, fatty meats, and a small amount of nuts and seeds. I love fat and don't fear it at all. My fear are the carbs, so I eat fat and protein liberally, with a lot of fat coming with the protein.
I have fat with both my meals, although I do not count calories. I workout regularly and I am very lean.
Here's a typical/example day:
Breakfast: 4 eggs scrambled with heavy cream and cooked in ghee or coconut oil, plus a copuple of pieces of pork sausage, bacon, or steak. I also have a few veggies (sometimes fresh as crudites and sometimes cooked). Once in a while, I will also have a little fruit (e.g., single slice of orange or apple, or a few berries).
Dinner: Ground beed (1/2 pound paddy) topped with bacon and pepperjack cheese, accompanied with a small veggie salad with olive oil & cheese. Once in a while I will also have a small bowl of frozen fruit with heavy cream.
I exercise 4 to 5 times per week, and the fat fuels my workouts.
4x/wk: 30 min. of weights + 10-to-20 minutes of cardio.
1 or 2x/wk: Interval training, swim or run (8-to-12 45 sec hard intervals).
I've been tracking on fitday. As an example, yesterday was:
~2700 calories 53% fat (22 sat%, 22% mono, 7% poly) Carbs 23% (yesterday was a strength training day and I'm doing the post workout sweet potato thing) Protein 22%