Tuesday, March 09, 2010
How does one achieve a diet that is 80 percent fat? It's not as hard as you think, because by 80 percent, we mean 80 percent of calories, not 80 percent of weight or volume. Since there are twice as many calories in a gram of fat compared to a gram of carbohydrate or protein, and since fat contains no water but carbohydrate and protein foods can be up to 90 percent water, that means that if your diet is about 10 percent of fat by volume or weight, you will probably be eating 80 percent of your calories as fat. (for a detailed explanation see Adventures in Macronutrient Land at westonaprice.org.) Here are some ways to increase your fat intake:
• Take 1-2 tablespoons coconut oil in hot water before a meal.
• Add an extra yolk to scrambled eggs.
• Cook some fruit along with your bacon so you soak up some bacon fat into the fruit.
• Use plenty of butter in your oatmeal or on your bread—you should put enough butter on your bread to show teeth marks when you bite into it.
• Put lots of melted butter on your vegetables or even on your meat and fish.
• Use cream in sauces,
• Make gravy with pan drippings.
• Always consume whole dairy products—whole milk, whole yogurt, full-fat cheese.
cook in generous amounts of lard, ghee, butter, goose fat or duck fat.
• Spreads like pate are a good way to consume extra fat.
If you are not used to eating a lot of fat, you will need to build up slowly. Start with 1/4 teaspoon coconut oil in hot water, small amounts of butter on your bread or vegetables, small servings of whole dairy products. Swedish bitters taken morning and evening (1 teaspoon in water) will help your liver produce bile for fat digestion. If you still have trouble with all that fat, you can take an ox bile tablet with your meal, or lipase enzymes. Eventually you will be able to tolerate and enjoy a diet full of healthy fats. You may also find that any cravings for carbohydrates subside once your body gets the far I needs.
(from Wise Traditions Winter 2009, Thomas Cowan, MD)