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JUSTEATREALFOOD's Photo JUSTEATREALFOOD Posts: 3,085
8/4/19 8:22 A

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I find cutting back on high calorie breads and desserts gives me the extra calories needed to eat more fats.

I like eggs, avocado, I’m lactose intolerant but can handle heavy whipping cream in my coffee or on berries and full fat yogurt and a small amount of aged cheese (parmesan, cheddar).

Cooking vegetables in avocado oil, olive oil, coconut oil, butter or bacon fat is a good way to get some extra fat. One of my favourite veggie dishes is red, yellow or orange peppers, onions and spinach sauteed in one of the above fats. It’s great with eggs for breakfast.

I love taco salad. I brown a pound of ground beef with lots of peppers and onions, add spices (chilli, cumin, cayenne, pepper, salt), I add some tomato paste to increase iron absorbtion and throw in a few handfuls of spinach. I serve it on chopped lettuce, add a liberal amount of guacamole, and fresh chopped cucumbers, tomatoes, red onions and cilantro. So yummy!

Macro balance is important. Personally I have found that there is such a thing as too much protein. Spark tells me to eat between 60-169g a day. The upper end of that range really seems like way too much. On a very high protein day I might hit 90g.



Edited by: JUSTEATREALFOOD at: 8/5/2019 (08:26)
JERF - Just Eat Real Food

I'm not a doctor or dietitian. I'm just a real whole foods nutrition nerd.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free food. And it's changed my life!

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Lowering my A1C and keeping my blood sugar levels steady eating LCHF.


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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (325,183)
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8/3/19 9:34 P



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sardines and salmon have a very good fat content ... tinned or fresh.

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RUSTY_WOODS Posts: 1,007
8/3/19 6:09 P

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One of my favorite meals is any form of whitefish, which is usually about 400 calories per lb. So 8 ozs. is only 200 calories, but cook it in butter, say 2 Tbsp. ( 1/4 stick ) of butter... doubles the calories, and adds 23g of fat.

You chop up the fish, once it cooks, and can be broken up.. and the result is kind of like a buttery fish soup.

I eat a 62% fat diet, so you would want to adjust for your needs, but you can use mayo with HB eggs for a salad, or eat dark meat chicken, which is higher fat.. I like boneless/skinless chicken thighs. You already use olive oil. I eat ground beef, but get the 73/27 ( 27% fat ), not the 80/20. Mix in lower carb vegetables, so it isn't just meat.. I like cooking it with onions, or mushrooms. My breakfasts are usually mushrooms and 4 eggs, cooked in 1/4 stick butter. Another choice you might find more palatable is macadamia nuts. I just ate 1/4 cup for a snack.. 200 calories, 21 g of it fat.. 90% fat , but they are dry.and kinda crunchy, and only 85 mg Na. I like to pair it up with 1-2 ozs. of cheddar, which has 33 g fat per 100g.

Some people find mayo and butter too greasy.

I find high fat to be as low in calories as higher carb. I eat 1600 calories a day, but 110 grams of fat. Since I eat very low carb, I actually cut MEAT to drop my calories..lol..

It'll take a little work to incorporate how that fits in YOUR diet, but it is possible.. Good Luck with that.





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NIRERIN Posts: 14,679
8/3/19 6:56 A

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If you want to add fat but keep your calories about the same, look at cutting back on some of your largest sources of protein and carbs to free up room to increase portions of the fats you are already getting. So if you were having 6 oz of chicken, have 5 oz, if you were having four oz chicken cut back to 3 oz, go from a cup of pasta to 3/4 cup of pasta and so forth. Grapes, if they don't cause you issues, have a bit of fat in them. Fattier fish is another way to replace a leaner protein with a higher fat option. Is there a full (or at least higher) fat greek yogurt option that does not bother your stomach? Vegan pesto or cashew "cheez" sauces could also be nice add ons.

-google first. ask questions later.

MLAN613 Posts: 23,618
8/3/19 6:02 A

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I figured there might be a bad relationship between you and cheese. I am sorry to hear it hates you! Sounds like you are figuring some things out.

emoticon

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LE_SIGH's Photo LE_SIGH Posts: 3,113
8/2/19 9:40 P

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It does vary based on the day! I wasn’t nearly as crav-y today.

I think I just need to do some swaps during the day to account for higher fat items. I eat lots of eggs - yum! I don’t do dairy because it really aggravates my stomach and causes the IBS to flare big time. I do love cheese but we are not friends 😂

URBANREDNEK Posts: 11,964
8/1/19 11:24 A

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For me, it has never been a single macro or nutrient that leaves me most satisfied and "full". It is always a combination of things, and that combination changes depending on season / weather / health / mood / randomness emoticon

Generally, I find that a meal including a full plate with a wide variety of vegetables / fruits, that is high in fibre and includes a variety of flavours / textures is best - especially for dinner. Smaller options with less variety will work for me earlier in the day, but still need to have lots of fibre and a mix of flavours / textures.

With that in mind, I like protein / fat mixes such as:
- tinned salmon mixed with chopped pickled asparagus, cucumbers, dehydrated onions, and plain Greek yogurt eaten on either almond flour crackers or almond flour low carb rolls
- baked chicken breast stuffed with a blend of cream cheese, sauerkraut, finely diced ham, and mustard (avocado could easily be swapped in instead of the cream cheese)
- sauces based on almond butter or peanut butter or walnut butter, along with spices, pureed fruits / veggies, and maybe some vinegar (I use these poured over meats / veggies, or as a dipping sauce for various "fries", or as a stir-fry sauce, or thickened with some flaxseed meal as a scoopable dip with almond flour crackers or raw veggies)

As an example, for dinner last night I had a plate full of roasted rutabaga "fries" made with olive oil, roasted kohlrabi chunks with olive oil, lightly steamed carrots / sugar snap peas / green beans, mushrooms and onions sauteed in toasted sesame oil, and grilled pork loin chop --- a massive plate heaped with 6 "servings" (80g each) of veggies with different flavours and textures, and sitting at 415 calories / 36g total carbs / 12g fibre / 15g fat / 38g protein.

Lunch wasn't as elaborate: salmon salad on a low carb roll with 120g each of grape tomatoes and baby cucumber for 320 calories / 29g total carbs / 11g fibre / 13g fat / 26g protein.

I love checking out various low carb / keto sites for recipes and inspiration (even though I don't follow a low carb way of eating), and ones that include vegan and paleo dishes would work well with your limits on dairy. I would suggest looking at www.dietdoctor.com/low-carb/recipes and www.wholesomeyum.com/ and jessicainthekitchen.com/25-mouthwatering-v
egan-low-carb-recipes/


I hope these give you some inspiration for ways to tweak your choices to suit your current needs for satiation! Keep experimenting and having fun with your choices - and expect to need to change things up regularly as your body and life and needs change.

Sir Terry Pratchett: "Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."

"The Inuit Paradox" ( discovermagazine.com/2004/oct/inuit-
paradox
): "...there are no essential foods—only essential nutrients. And humans can get those nutrients from diverse and eye-opening sources. "

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MLAN613 Posts: 23,618
8/1/19 6:11 A

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I know you mentioned you don't do dairy except for Greek Yogurt. Is that do to an allergy or something else? If you can eat dairy without repurcussions, I recommend cheese! A sprinkle of cheese is so delightful.

Eggs are another way to get some good fat and protein into your diet. I love them scrambled with loads of veggies and 14 grams of finely shredded cheddar cheese. Yummy!

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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (325,183)
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8/1/19 5:40 A



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For me it's mostly avocado (when they aren't high priced ...... like up to $11 EACH), nuts or cheese. Very occasionally it is Pork Crackling emoticon (I don't often roast pork because I WILL eat the entire sheet of crackling in one go LOL!) I USED to eat a very low fat diet, but had to increase it. Fortunately 6g of fat a day comes from Dietitian prescribed Fish Oil (for a health issue) so it took the pressure off me increasing via foods. I don't generally like the feel of fats/oils in my mouth.

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INTOTHENEW's Photo INTOTHENEW Posts: 722
7/31/19 9:37 P

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Pork.

There is no bad food, only bad cooks.
LE_SIGH's Photo LE_SIGH Posts: 3,113
7/31/19 6:26 P

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Lately I've been struggling with feeling satisfied after meals. I notice that my fat is coming in on the low end of my range but calories are mid-high range, so I'm looking to add more fat without a ton more calories or perhaps more accurately, replacing some of what I'm eating with higher fat foods - at 9 calories/ gram I probably won't be able to simply add.

I don't do dairy other than greek yogurt. Currently I eat avocado, nuts/ seeds, and olives/ olive oil. For an evening sweet fix I've replaced strawberries with chia pudding (coconut milk, cocoa powder, half a banana). I'm often at the high end of the protein range.. that used to make me feel good/ full but it doesn't any longer.

What are your favorites for adding fat and feeling "full"?

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