Butter, mayonnaise, and olive oil, and eggs for starters. Avocados if you like them. As far as nuts, try macadamia, they are over 70% fat.
I don't like eating skin on my meat, so I eat b/s chicken thighs, which really aren't that high in fat, but a little more than chicken breast, and a lot tastier. I add olive oil to up my fat %. Everyone just writes off meat/fish fowl, and looks for" better " sources of fat and protein, but having some white fish, and chicken can be done while staying pretty low in fat, hence the need to ADD fat. I don't eat much red meat, just due to the fact that i love chicken more than steak.
You can also put chicken on a spinach salad, with vegetables, bacon, and HB egg, and make olive oil & vinegar dressing at home, controlling the fat content, as well as the spices in it.
When most of us start dieting, we look to cut calories, and thus fat, since it is twice the caloric density. What end up happening is we get very good at limiting fat. Now you are finding that 30% is hard to get too. You will just have to work as hard adding fat back in, as you did cutting it out of your diet. Hopefully you end up back at 30 %, but the choices you eat are healthier fats.
"We can't solve our problems with the same thinking we used when we created them "
- Albert Einstein
“Whether you think you can, or you think you can't--you're right.”
- Henry Ford
| current weight: 179.6