Good source of fat

[cantona]

Hi

Sometimes I find my meals are low on fat according to my 30/50/20 PCF ratio. Is there a good source of fat I can use to up the fat content when its low?

Regards,
Cantona

[Scrutiny]

A good way to boost your daily intake of fat is to take an essential fat oil like UDO's.
Peanut butter/nuts is a great way to boost the daily total aswell.

[DannyT]

Originally Posted by cantona

Hi

Sometimes I find my meals are low on fat according to my 30/50/20 PCF ratio. Is there a good source of fat I can use to up the fat content when its low?

Regards,
Cantona

Peanut butter and whole milk

[diomedes]

Nice juicy salmon. Salad vinigrettes also have good fats.

You'll also find lots of things have fats even though you would never suspect they do. Steel cut oatmeal has a bit of fat, so always check the label and add it up. You should find that you might not be too far behind.

[CptKnuckles]

Originally Posted by cantona

Hi

Sometimes I find my meals are low on fat according to my 30/50/20 PCF ratio. Is there a good source of fat I can use to up the fat content when its low?

Regards,
Cantona

Yeah especially avoid concentrating the fat in just a few meals, I'm going to copy and paste one of my other posts explaining this:
"Anyways if you're not eating fat with every meal but instead have lots of fat in some meals you could be stopping the results. I mean if you eat fat with every meal it will help make a slower insulin response than the same meal without fat. Like if you ate a meal with only carbs and protein this would trigger a pretty big insuline response but if you just add some fat to it you would lower the insuline response."

[diomedes]

"Anyways if you're not eating fat with every meal but instead have lots of fat in some meals you could be stopping the results. I mean if you eat fat with every meal it will help make a slower insulin response than the same meal without fat. Like if you ate a meal with only carbs and protein this would trigger a pretty big insuline response but if you just add some fat to it you would lower the insuline response."

Indeed, i did this yesterday unintentionally and did not feel great about it. I had salmon and salad with dressing for my evening meal, and i was out the rest of the day and one of my meals was plain white chicken and brown rice which contains no fat at all.

[backtothegym]

try eating some almonds with your snacks

[Doublehelix]

I was also going to suggest a small serving of almonds.

As to all the fat in one serving... While watching the football game last night, I ordered a big pizza for me and my girlfriend, and I have not had an pizza in a long time (trying to cut and eat healthily). This place used tons of REAL cheese. Well, long story short, I pigged out (I ate like 7 pieces!). I felt miserable last night, felt like crap this morning, and completely blew out my calorie and fat intake for the next 6 years in one meal!!! Never again!