7 ms·

What source of fat do you use? I have trouble increasing my fat intake without frying everything, at which point it becomes a lot harder for me to track my inta

What source of fat do you use? I have trouble increasing my fat intake without frying everything, at which point it becomes a lot harder for me to track my intake.

beagle3 9y ago
Heavy cream, whipped or otherwise. Or just plain butter or ghee; It's not culturally accepted, but it's tasty.
- cageface 9y ago
  Saturated fat has a lot of downsides and usually comes along with extra cholesterol. Stick to unsaturated (i.e. vegetable) fats for the sake of your cardiovascular system.
  - rapind 9y ago
    This is under debate. A lot of recent research seems to be leaning the other way on cholesterol.
    - wskinner 9y ago
      Can you cite any of the research? Here is a decent overview, but I would love to learn more. https://www.hsph.harvard.edu/nutritionsource/cholesterol/ https://www.hsph.harvard.edu/nutritionsource/cholesterol/
      - rapind 9y ago
        http://www.cbc.ca/news/health/old-cholesterol-warnings-steeped-in-soft-science-may-be-lifted-in-u-s-1.2953462 http://www.cbc.ca/news/health/old-cholesterol-warnings-steep...
        cageface 9y ago
        The book cited in this article that so many claim exonerates fats has been thoroughly debunked. https://thescienceofnutrition.wordpress.com/2014/08/10/the-big-fat-surprise-a-critical-review-part-1/ https://thescienceofnutrition.wordpress.com/2014/08/10/the-b...
        rapind 9y ago
        That's a good read, thanks.
    - cageface 9y ago
      The meat and dairy industries are doing their best to obscure the truth on this issue. Postprandial cholesterol blood levels are a direct function of dietary cholesterol. For example: https://nutritionfacts.org/video/how-do-we-know-that-cholesterol-causes-heart-disease/ https://nutritionfacts.org/video/how-do-we-know-that-cholest... People want to hear they can eat all the eggs and butter and bacon they want but it’s just not true.
  - jackhack 9y ago
    The thinking on this has completely inverted in the past 5 years. The correlation between dietary consumption of cholesterol and serum (blood level) cholesterol is limited at best. Studies which showed a linear relationship were flawed. Put simply, it is now thought that cholesterol is a plaster over the arterial inflammation caused by sugars. It is a symptom, not a cause of plaques.
    - cageface 9y ago
      This is a snow job by the meat, egg and dairy industries. Don’t believe it. Downvotes should at least try to address the facts in this video. https://youtu.be/vBtfzd43t8o https://youtu.be/vBtfzd43t8o
      - sn9 9y ago
        Here you go: https://examine.com/nutrition/is-saturated-fat-bad-for-me/ https://examine.com/nutrition/is-saturated-fat-bad-for-me/ Actual studies linked within.
        cageface 9y ago
        The conclusion from the very first review cited in your article (https://www.ncbi.nlm.nih.gov/pubmed/20351774 https://www.ncbi.nlm.nih.gov/pubmed/20351774): These findings provide evidence that consuming PUFA in place of SFA reduces CHD events in RCTs. i.e. replacing saturated fats with unsaturated fats reduces your risk of cardiovascular disease, which was my original claim. From your article: Saturated fats do increase cholesterol levels relative to polyunsaturated fats. You need some fat in your diet, but the overwhelming evidence is that you're better off getting it from unsaturated (plant-based) sources.
        beagle3 9y ago
        And then again: http://time.com/4291505/when-vegetable-oil-isnt-as-healthy-as-you-think/ http://time.com/4291505/when-vegetable-oil-isnt-as-healthy-a... , links e.g. to http://www.bmj.com/content/353/bmj.i1246 http://www.bmj.com/content/353/bmj.i1246 which has the conclusion quoted below, which is in line with what ggp claimed about whether cholesterol is the cause or just a symptom. """ Available evidence from randomized controlled trials shows that replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes. Findings from the Minnesota Coronary Experiment add to growing evidence that incomplete publication has contributed to overestimation of the benefits of replacing saturated fat with vegetable oils rich in linoleic acid. """
3131s 9y ago
Olive or coconut oil typically. I go for things like kale, carrots, cauliflower, beets, sweet potatoes, okra, squash, asparagus, etc. It's really easy to make these taste great without much cooking skill. I always add a little salt, but otherwise I don't want to overpower the natural sweetness and flavor of these vegetables with anything else.
- parthdesai 9y ago
  Muscular with 7-8% body fat (means you are into bodybuilding) and don't mention broccoli? Something doesn't add up :P I joke, but i do agree with what you have said.
- jnordwick 9y ago
  Coconut is mostly saturated fat and terrible for you. Ugh. Every professional body recommends against it.
  - christophilus 9y ago
    That's begun to change. I anecdotally know a lot of people on a high-fat diet (Keto and such) and it has really worked for them. Inflammation is way down, energy is way up, weight is down, blood pressure is down, cholesterol is down, etc. Sugars / refined starches seem to be the nutrition villains, not natural, saturated fats. (But who knows! The recommendations change almost daily, it seems.)
    - Jemmeh 9y ago
      Yep, a lot of the science behind "fat makes you fat" came from cherry picked data. "The Story of Fat: Why we were Wrong about Health" https://www.youtube.com/watch?v=5S6-v37nOtY https://www.youtube.com/watch?v=5S6-v37nOtY Anecdotally I too am moving towards LCHF/Keto and so far my health has improved drastically from primarily focusing on adding fats back in after years of carefully measured low-fat low-calorie diets did nothing for me.
    - jnordwick 9y ago
      Anybody who has done keto and lost weight certainly does not say they had evergy on it. Those first couple weeks are terrible and you never quite have the energy you want. Thankfully it is a short term diet with specific targets in mind. Any positive effects after stopping keto are from the weight loss in general. Even keto diets recommend against a high saturated fat content but with keto your body is in a specific state that blunts the effects of a high saturated fat intake. When you go off keto you cannot maintain the high saturated fat intake without measurable negative impacts.
40acres 9y ago
Avocado is King. I have it with everything I eat these days. They are a bit expensive (but 4 for $5 at whole foods isn't too bad) and they ripen quickly but they are an amazing source of fat and are very versatile.
matte_black 9y ago
You actually need healthy fats to gain muscle, I require 44g a day. Before I knew this I used to focus only on protein and carbs and wondered why I wasn’t gaining as much as I should be. It is very easy to increase fat intake. I get it mostly from olive oil and peanut butter. A serving of each is 14g.
- jackhack 9y ago
  Makes sense. Cholesterol is a necessary component of testosterone, and cannot be synthesized without it.
jmulho 9y ago
Flax seeds. Buy them whole so they keep. Grind them in a coffee grinder just before consuming so you get the fat. Put them in a breakfast smoothie: 2 cups frozen fruit, 2 pitted dates (optional), 6 or 8 almonds or walnuts, 2TB ground flax seeds, 1 cup kale (or spinach or arugula), water.
jriot 9y ago
Bacon grease, real butter and olive oil for certain foods. When you fry up some bacon, just put it into a jar then throw it in the fridge. When you need a tablespoon of olive oil or vegetable oil, use the bacon grease.
smashd 9y ago
If you aren't opposed to eating fish (or don't already eat a lot of fish), you could consider incorporating mackerel or sardines into your diet. It will vary by brand, but mackerel is 230 kcal, 19g fat, 15g protein per tin and sardines (bone-in skin-on) are 150 kcal, 9g fat and 18g protein per tin. Both have a good proportion of omega-3 fats. I find mackerel delicious right out of the tin, sardines need some condiments but still taste pretty good without much work.

What source of fat do you use? I have trouble increasing my fat intake without frying everything, at which point it becomes a lot harder for me to track my intake.

beagle3 9y ago

Heavy cream, whipped or otherwise. Or just plain butter or ghee; It's not culturally accepted, but it's tasty.

cageface 9y ago
Saturated fat has a lot of downsides and usually comes along with extra cholesterol. Stick to unsaturated (i.e. vegetable) fats for the sake of your cardiovascular system.
- rapind 9y ago
  This is under debate. A lot of recent research seems to be leaning the other way on cholesterol.
  - wskinner 9y ago
    Can you cite any of the research? Here is a decent overview, but I would love to learn more. https://www.hsph.harvard.edu/nutritionsource/cholesterol/ https://www.hsph.harvard.edu/nutritionsource/cholesterol/
    - rapind 9y ago
      http://www.cbc.ca/news/health/old-cholesterol-warnings-steeped-in-soft-science-may-be-lifted-in-u-s-1.2953462 http://www.cbc.ca/news/health/old-cholesterol-warnings-steep...
      - cageface 9y ago
        The book cited in this article that so many claim exonerates fats has been thoroughly debunked. https://thescienceofnutrition.wordpress.com/2014/08/10/the-big-fat-surprise-a-critical-review-part-1/ https://thescienceofnutrition.wordpress.com/2014/08/10/the-b...
        rapind 9y ago
        That's a good read, thanks.
  - cageface 9y ago
    The meat and dairy industries are doing their best to obscure the truth on this issue. Postprandial cholesterol blood levels are a direct function of dietary cholesterol. For example: https://nutritionfacts.org/video/how-do-we-know-that-cholesterol-causes-heart-disease/ https://nutritionfacts.org/video/how-do-we-know-that-cholest... People want to hear they can eat all the eggs and butter and bacon they want but it’s just not true.
- jackhack 9y ago
  The thinking on this has completely inverted in the past 5 years. The correlation between dietary consumption of cholesterol and serum (blood level) cholesterol is limited at best. Studies which showed a linear relationship were flawed. Put simply, it is now thought that cholesterol is a plaster over the arterial inflammation caused by sugars. It is a symptom, not a cause of plaques.
  - cageface 9y ago
    This is a snow job by the meat, egg and dairy industries. Don’t believe it. Downvotes should at least try to address the facts in this video. https://youtu.be/vBtfzd43t8o https://youtu.be/vBtfzd43t8o
    - sn9 9y ago
      Here you go: https://examine.com/nutrition/is-saturated-fat-bad-for-me/ https://examine.com/nutrition/is-saturated-fat-bad-for-me/ Actual studies linked within.
      - cageface 9y ago
        The conclusion from the very first review cited in your article (https://www.ncbi.nlm.nih.gov/pubmed/20351774 https://www.ncbi.nlm.nih.gov/pubmed/20351774): These findings provide evidence that consuming PUFA in place of SFA reduces CHD events in RCTs. i.e. replacing saturated fats with unsaturated fats reduces your risk of cardiovascular disease, which was my original claim. From your article: Saturated fats do increase cholesterol levels relative to polyunsaturated fats. You need some fat in your diet, but the overwhelming evidence is that you're better off getting it from unsaturated (plant-based) sources.
        beagle3 9y ago
        And then again: http://time.com/4291505/when-vegetable-oil-isnt-as-healthy-as-you-think/ http://time.com/4291505/when-vegetable-oil-isnt-as-healthy-a... , links e.g. to http://www.bmj.com/content/353/bmj.i1246 http://www.bmj.com/content/353/bmj.i1246 which has the conclusion quoted below, which is in line with what ggp claimed about whether cholesterol is the cause or just a symptom. """ Available evidence from randomized controlled trials shows that replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes. Findings from the Minnesota Coronary Experiment add to growing evidence that incomplete publication has contributed to overestimation of the benefits of replacing saturated fat with vegetable oils rich in linoleic acid. """

3131s 9y ago

Olive or coconut oil typically. I go for things like kale, carrots, cauliflower, beets, sweet potatoes, okra, squash, asparagus, etc. It's really easy to make these taste great without much cooking skill. I always add a little salt, but otherwise I don't want to overpower the natural sweetness and flavor of these vegetables with anything else.

parthdesai 9y ago
Muscular with 7-8% body fat (means you are into bodybuilding) and don't mention broccoli? Something doesn't add up :P I joke, but i do agree with what you have said.
jnordwick 9y ago
Coconut is mostly saturated fat and terrible for you. Ugh. Every professional body recommends against it.
- christophilus 9y ago
  That's begun to change. I anecdotally know a lot of people on a high-fat diet (Keto and such) and it has really worked for them. Inflammation is way down, energy is way up, weight is down, blood pressure is down, cholesterol is down, etc. Sugars / refined starches seem to be the nutrition villains, not natural, saturated fats. (But who knows! The recommendations change almost daily, it seems.)
  - Jemmeh 9y ago
    Yep, a lot of the science behind "fat makes you fat" came from cherry picked data. "The Story of Fat: Why we were Wrong about Health" https://www.youtube.com/watch?v=5S6-v37nOtY https://www.youtube.com/watch?v=5S6-v37nOtY Anecdotally I too am moving towards LCHF/Keto and so far my health has improved drastically from primarily focusing on adding fats back in after years of carefully measured low-fat low-calorie diets did nothing for me.
  - jnordwick 9y ago
    Anybody who has done keto and lost weight certainly does not say they had evergy on it. Those first couple weeks are terrible and you never quite have the energy you want. Thankfully it is a short term diet with specific targets in mind. Any positive effects after stopping keto are from the weight loss in general. Even keto diets recommend against a high saturated fat content but with keto your body is in a specific state that blunts the effects of a high saturated fat intake. When you go off keto you cannot maintain the high saturated fat intake without measurable negative impacts.

40acres 9y ago

Avocado is King. I have it with everything I eat these days. They are a bit expensive (but 4 for $5 at whole foods isn't too bad) and they ripen quickly but they are an amazing source of fat and are very versatile.

matte_black 9y ago

You actually need healthy fats to gain muscle, I require 44g a day. Before I knew this I used to focus only on protein and carbs and wondered why I wasn’t gaining as much as I should be. It is very easy to increase fat intake. I get it mostly from olive oil and peanut butter. A serving of each is 14g.

jackhack 9y ago
Makes sense. Cholesterol is a necessary component of testosterone, and cannot be synthesized without it.

jmulho 9y ago

Flax seeds. Buy them whole so they keep. Grind them in a coffee grinder just before consuming so you get the fat. Put them in a breakfast smoothie: 2 cups frozen fruit, 2 pitted dates (optional), 6 or 8 almonds or walnuts, 2TB ground flax seeds, 1 cup kale (or spinach or arugula), water.

jriot 9y ago

Bacon grease, real butter and olive oil for certain foods. When you fry up some bacon, just put it into a jar then throw it in the fridge. When you need a tablespoon of olive oil or vegetable oil, use the bacon grease.

smashd 9y ago

If you aren't opposed to eating fish (or don't already eat a lot of fish), you could consider incorporating mackerel or sardines into your diet. It will vary by brand, but mackerel is 230 kcal, 19g fat, 15g protein per tin and sardines (bone-in skin-on) are 150 kcal, 9g fat and 18g protein per tin. Both have a good proportion of omega-3 fats. I find mackerel delicious right out of the tin, sardines need some condiments but still taste pretty good without much work.