Getting enough fat + staying full

[saw7988]

Ok so I'm having a lot of trouble designing my diet here. My maintenance is about 2000-2200, so I want to eat about 1600 calories a day. about 800 calories of this will come from protein, leaving me with another 80-90g of fat I need to get in there. Most of my protein comes from stuff like chicken and tuna, although I can eat eggs to get some fat in there, but even at 4 eggs per day that's only like 20g of fat.

So I need like 60 more grams of fat from somewhere... and the problem I find is that most sources of fat are either not filling at all or have a high amount of carbs. For example, nuts are a great source of fat but don't fill me up very well. Olive oil is also a great source of fat, I could use it as a salad dressing or someting, but it's a lot of calories for a tiny volume of liquid - pretty much zero satiation. Peanut butter's delicious, but has limited uses. Right now I'm getting most of my fat in by making this whey + pb + cream sludge concoction, which is tasty, but not very filling.

So any ideas for me? It seems like most good sources of fat are just fillers, and I end up feeling starved like I'm doing a PSMF or something...

Thanks!

[womanoid]

Cheese.
Homemade mayonaisse made into sauces or deviled eggs.
Butter on veggies.
Roasting veggies in olive oil.
Avocados in your salad or wrapped up by sliced meat or made into guacamole to serve alongside with sour cream, cheese, tomatoes & shredded cabbage with fajitas.
Olives for a snack or on a greek salad with feta.
Desserts made with heavy cream.

Basically though, try mixing your fats with vegetable, more fat + more fiber = more fullness.

[alexg5775]

Cheese.
Homemade mayonaisse made into sauces or deviled eggs.
Butter on veggies.
Roasting veggies in olive oil.
Avocados in your salad or wrapped up by sliced meat or made into guacamole to serve alongside with sour cream, cheese, tomatoes & shredded cabbage with fajitas.
Olives for a snack or on a greek salad with feta.
Desserts made with heavy cream.

Basically though, try mixing your fats with vegetable, more fat + more fiber = more fullness.

X2

When you make your shakes and take them to work or what not put oil in them. Increase your melas per day it is easier to hit macros. And cheese everything up. I Put a tabler spoon of heavy cream cheese and many of my foods. YUM! Also, eat more fatty meats

[saw7988]

Cool, thanks for the responses guys. Some of the suggestions I can do better than the others but that certainly helps.

Cheese, however, might be the perfect solution. I love cheese, but don't know much about it. Do different kinds of cheese generally have different kinds of macros? Are there any types that have less (preferably zero) carbs?

Thanks!

[Cowmustard]

womanoid nailed it man

not sure if mentioned yet but I also take spoon shots of mayo if I am off my macros. I am special though.

[rob2093124]

I stick to Saturated fats more than the others. It's been shown to be the best type. MCT's are amazing. they can be found in Coconut Milk and Coconut Oil. I've noticed that when i eat more red meats and saturated fats, i'm happier, fuller, and have more energy

[DustyChicago]

^

agreed, as far as drastic improvements to a keto diet, few things can compare to the addition of MCTs.

[saw7988]

What are MCT's?

Also good call with the meats, I'm gonna buy some ground beef today - that will be a good source of fat i think.

[rob2093124]

What are MCT's?

Also good call with the meats, I'm gonna buy some ground beef today - that will be a good source of fat i think.

Medium Chain Triglycerides, oppose to LCT's (Long "" "" "). They tend to go straight to the liver for use, therefore they are rarely stored as fat.

yea, get 80/20 beef. i get 18 80/20 angus burgers for $16 at Sam's Club. Taste amazing.

[rob2093124]

Medium Chain Triglycerides, oppose to LCT's (Long "" "" "). They tend to go straight to the liver for use, therefore they are rarely stored as fat.

yea, get 80/20 beef. i get 18 80/20 angus burgers for $16 at Sam's Club. Taste amazing.

http://www.coconutresearchcenter.org/article10612.htm