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Found 34 results

  1. How much fat?

    Hi! I'm a newbie, and I'm trying to figure out the whole meal planning thing (https://whole30.com/downloads/whole30-meal-planning.pdf). How much fats do I have to include in every meal? On the pdf document it says to "Add fat in the following recommended amounts per meal" and then lists a whole bunch of sources of fats, while on the top of the document it shows three fat sources per meal (if I get it right): oils and butters, coconut and olives, nuts and seeds. So my question is: Do I include in every meal the recommended amount of fat from oils and butters PLUS the recommended amount of fat from coconut & olives PLUS the recommended amount of fat from nuts and seeds? OR I have to choose from one of these three sources of fats for every meal and my meals will look like: - Protein + vegetables + ONLY ONE of the three sources of fat? Thanks a lot! whole30-meal-planning.pdf
  2. I know part of the plan is to not count calories so I haven't been I am on day 7 of my second round of the program. However I have been so tired these last few days and I counted my calories that I had eaten and basically, every day I'm getting around 1100 give or take. (I'm 5'10). I don't really eat any of the whole 30 sauces because Im a picky eater and i think most of them are gross. I also don't like sweet potatoes. Does anyone have any high calorie whole 30 meals or really easy compliant fats that I could add to my food? Has anyone else had this issue?
  3. Ideas for more fats?!

    I'm on day 15 here and looking for some suggestions for fats to add to meals besides avocados, olives, and nuts... I need to go shopping and get more avocados, but I'd also love to shake it up a bit with something else! I also use coconut milk when it is fitting (in soups etc.) but could probably expand my use... Any ideas? My typical meals involve a bunch of greens and a chunk of meat or a salad with meat and nuts or avocados... If avocado is on the side I top it with some Cholula hot sauce to make it more exciting... I'm just wondering what other things you guys have been doing?! Thanks
  4. Added Fats?

    Hello! about to start day 1 tomorrow and had a question regarding adding fats. I know whole 30 listed out their recommended fats to add. I find these fats difficult to incorporate on the go. i.e. i'm planning my pre workout snack and have the protein down easily, but cant really chase it with olive oil. It appears these fats are best when preparing food stove top? any suggestions for fats on the fly?
  5. Confused About Fats

    I will be starting my first Whole30 in a few days and I've already begun planning out my first week. I'm confused about fats though. The meal plan guide says "add fat in the following recommended amounts per meal". Do I just include one of those bullet point items per meal or ALL of them? I assume it's just one but I need clarification. Thanks!
  6. Day 4 here. All is well except having a tough go at understanding the right way to incorporate fats into my meals correctly. I've definitely noticed that while I'm full after meals, I quickly become hungry about 2 hours after-- my conclusion is a complete lack of fats in my diet. I really do mean that... outside of the fat in meats and some cooking oil, I have virtually no fat in my meals. I am a mega picky eater. So here are my two questions to rectify my fats issues: 1) should I eat nuts/almonds each day? and if so how much? 2) could I incorporate almond butter occasionally? if so how much? (I know almond butter is a gateway drug to the deep darkness of almond butter fanaticism.. but humor me with what a healthy amount would be if I was able to resist the temptation to go to the dark side). I know choosing much healthier fat options is ideal and I'm open to those, but I also really need the answer to these two questions because right now it's either I have no fat or I risk implementing far too much since I'm uncertain about the quantity. Week one is quite the learning curve. I'm thankful for any and all help!
  7. Can someone clarify the fat portion of the template for me? It says to add fat in the following recommended amounts PER MEAL...then it lists 7 different fat sources. Are we selecting ONE of these per meal or are we supposed to have EACH of them per meal? Help is appreciated!
  8. Cooking Fats

    I have about 35 days before my Whole 30 begins ( since I have a wedding to travel to & vacation planned). I'm trying to understand what "cooking fats" I can use for Whole 30? I used to use cooking spray, evoo, vegetable oil, or butter.
  9. Starting the Whole30 tomorrow! I read the Traditional Cooking Oils blog posts but I still don't know what cooking oils/fats taste best with particular foods or dishes. For example, I plan on using the following oils/fats: extra virgin olive oil coconut oil beef tallow (from Epic) duck fat (from Epic) pork lard (from Epic) Whenever you are cooking an animal protein, do you want to cook it in the corresponding fats? Ground beed with beef tallow, sausage with pork lard, etc? What about things like eggs, poultry, seafood? I'm definitely a beginner cook so when I read this in the Whole30: "If you're using fat for cooking, however, just use whatever you have on hand, or whatever you think will taste best for the dish" I was like -- but I have no idea!
  10. Carbs Vs Fats. High carb = low fat??

    I thought I saw someplace about if you have a high carb meal to keep fats minimal, and vice versa. A high fat meal should be low carb. Is that fact or fiction per Whole30? Thanks! Aviva
  11. I am looking at the meal template and am confused about fats, fruit. The meal template says closed handful of nuts, thumbsize of oils, handfuls of olives (hate olives) and handfuls of shredded coconut plus butters????? And the fruit.....I thought I read somewhere to limit fruit to 2 servings a day????? I can actually do without fruit, maybe an apple or banana, 1 per week.... I do so much better with following macros (concrete boundaries) ....how do you know if you are eating enough? I think I could just sit here and shed a few tears. I was on a program called Ideal Protein from July - December and I lost 40 lbs. I've been floundering since going off it. I am terrified of ending up back where I started. I know what the body does if you don't eat enough. I still want to lose 25ish lbs. I exercise 5-6 days - weights and cardio. PLEASE, is there someone who would be willing to mentor me thru this till I get going??? Patty
  12. Hi to everyone, it is a pleasure to meet you all. Since this is my first post, I will introduce myself before asking my question. I started doing crossfit 9 months ago, because I was getting overweight (I started with 81 kgs). 7 Months ago I started going to a nutritionist to help me getting lean mass, reducing fatness and to improve in crossfire. Now I am around 70kg, with 11.5% of fat. I bought the book It starts with food, because I wanted to learn about diets and I liked it a lot. My nutritionist diet differs a lot from the rules given in the book. For example, I drink processed juice and eat integral cake for breakfast (I train in the morning). I eat rice, beans, etc. I eat 3 big meals and 4 snacks. From curiosity, I wanna try the diet given on the book (I have heard that helps your crossfire training and because I want to be healthier). So lets see how it goes, I wanna try to start this weekend for one month Now time for my doubt. As you have already guessed I am not english native speaker so sometimes I do not understand or misinterpret some english sentences. My doubt is regarding how much fat I should eat per meal. The rule say add fat in the following recommended amounts per meal and it list several types of fats. You must choose only one fat of those listed in the list or you can choose several fats of those listed, for example olive oils, nuts and avocado or you must eat all the fats listed? Thanks in advanced, Sergio
  13. Good morning, My husband and I are on day 5 of the Whole30. Since day 2 we both have been having diarrhea and today we both had a stomach ache in the morning. I have been reading a bit about FODMAPS and think that may be the source, but thought I would post here to see if it may be something else. I am also having problems adding enough fats to my meals, my husband has been adding avocado and I don't really care for it, so ideas for adding fat would be helpful as well. Our last few days of meals are as follows: Tuesday B - 3-4 fried eggs, carrots, cashews for me & 1/2 avocado for him L - Steak, celery with cashew butter D - Turkey, carrots & potatoes made in crockpot in chicken broth Wednesday B - 3-4 fried eggs, carrots, cashews for me & 1/2 avocado for him L - Turkey, carrots & potatoes made in crockpot in chicken broth D - Chicken stir fry with snap peas, carrots, broccoli, spinach and sprouts made with clarified butter & olive oil dressing
  14. Getting fats into kids

    Day 28 here. My 4 year old eats a lot of fruit. I'm ok with this as he eats some veggies and loves sliced turkey and hard boiled eggs. But I suddenly thought that he's not getting a lot of good fats. He won't eat avocado, although I offer it often. How can I sneak good fats into his diet. I think he's just burning fruit sugar. I can get coconut milk into his scrambled eggs, but not sure that's enough. Thanks!
  15. Need FAT ideas

    I completed my whole 30 about three weeks ago. However I am not finished. I discovered I have some digestive issues so I started to change over to low fodmap foods. I am also looking into aip so I will be very limited on veggies and fats. No nuts or avocados or butter of any kind. I would love suggestions for good fats. Recipes or just easy portions. And I'd gladly take any veggie suggestions as well. Thank you!
  16. Hello everyone! Successfully made it to Day 12 without nuts being a trigger food. But for days 13-15, I find they've become a 'hand to mouth' binge food. I'm eating FAR too many to be 'healthy'. So I've decided that I'll continue the rest of my Whole 30 without nuts. But, I have problems with all the other fat sources. Coconut flakes are a binge food, I hate avocados and olives. I can't find any compliant coconut milk locally and I'm not even sure I'd like the consistency...I just don't know where to go from here. Any help would be appreciated. Thanks!
  17. Hello all. I'm doing a whole100 (today is day 34). I stupidly weighed myself after the first 31 days to get my stats (yes, I've thrown my scale away since). I was shocked to see that my weight was exactly the same as it was 30 days ago. I have Hashimoto's and underactive thyroid (which I am medicated for). My clothes are more loose, and I have bought one or two things in a smaller size. Most of the time I feel less bloated, but I just do not understand. I also walk 30 minutes several times week, so it's not like I'm not active at all. Can I be OVEReating? I've kept my sugar intake extremely low. I didn't eat fruit at ALL for the first two and a half weeks. I slowly had some watermelon. That's it. No lara bars, no dates, no other fruit other than watermelon. I really believe that I'm eating too much fat (ghee, mayo, avocado) and this is what held me up from losing any weight. I don't understand the THUMB measurement at all. Can I have a tablespoon or teaspoon reference instead? Anyway, I know the purpose of whole30 is not to lose weight and to be healthy. Trust me, I get that, but I AM trying to lose weight in a healthy manner. My BMI is "overweight". So I DO need to lose weight. I thought whole100 would help me, and also help break my relationship with bad SAD type foods. Any idea of what's happening here? Can I afford to cut back on fats/foods? Am I eating too many high in calorie veggies? I eat basically the same thing (or very close to) most of the time. Meal1: 3 eggs cooked in olive oil or coconut oil 1-2 cups of broccoli slaw sautéed in ghee (sometimes I add another veggie, sometimes not.. usually roasted parsnips and carrots with ghee) Meal2: Usually a plain burger, or an Aidell's sausage (or 2) with paleo Mayo Avocado (whole one) OR brussel sprouts OR Zucchini with ghee / OR Green beans plain Sweet potato (almost every day) with ghee sometimes a handful of black olives Meal3: either fish, or chicken (no more than 2 palms) usually pan fried in ghee/coconut oil/or olive oil sweet potato/ OR Roasted Brussels / OR cabbage sautéed in ghee sometimes a hardboiled egg or two/ OR black olives SOMETIMES watermelon (not every day. usually only 5 pieces of so) Thanks guys, please be gentle on me. I'm pretty bummed.
  18. I am wondering if there is a guideline for how much homemade mayo to use with each meal. The meal template says to use 1-2 thumb sized portions of fats per meal, but I find myself putting together a lot of quick meals using mayo for my fat. For example, mixing diced chicken with greens or other prepared veggies, and mixing in some mayo. Given that the mayo is mostly fat, should I be sticking to a couple of tablespoons per meal?
  19. couple questions

    I have been using a George Forman grill to cook my patties, should I instead be frying it in olive oil? I'm working ot make my body burn fat, but I've been stupidly draining off the fat I am supposed to be eating haven't I? Also.. soup.. due to budget constraints I dropped to 1lb of Ground beef in my soup, should I add olive oil to my soups? And currently consists of GB, half a green cabbage (red cabbage too expensive >.<), 4 to 5 small/med russet potatoes diced, 1 can of petite diced tomatoes - no salt added, and spices. While it filled up my crockpot I feel something is missing that it isn't balanced. Am I just over thinking things?
  20. I'm still a little confused about getting adequate fat from foods vs adding it to a meal. For example, if I have 2 or three whole eggs with breakfast, do I still need to add a fat like avocado? Or is there enough fat in the egg yolks? I know fish and chicken breast are lower fat meats, so they probably need to have another fat added into the meal. But what about ground beef, chicken thighs, beef roast, sardines in oil, etc? I'm not overly worried or obsessed about fat, but do want to make sure I'm getting the right ratio. I am a small person and don't do really high-intensity exercise, so I don't want to overdo it on the fat ratio either. I get it when the meat clearly doesn't have much fat (e.g. Flounder), and always make sure I add a fat source. But I'm still trying to understand the formula when my meat or eggs already have fat in them.
  21. We are on day 28, and things are going pretty well. I have learned a few things along the way. For example adding a starchy vegetable to breakfast has really helped me stay full until lunch. Some days I add coconut oil to my second cup of coffee after breakfast if I haven't had starch or if I just feel the need for more shortly after breakfast. Now I wonder if I am over doing it on the starchy carbs? Is there a good guideline for how many per day? Also, a little confused about fats. I don't want to over do, so I generally stick to the template, but a lot of the time more fat seems to be the answer in the forum for hunger between meals. I also learned early on that I had to quit nuts and dried fruits. Just no brakes, and funny enough the only time I indulged it was when I hadn't been eating enough or soon enough. Seems obvious, but I had to look back to see the trend. I have also been limiting the fruit, but I am unsure about when it's good to have. I am trying to incorporate it into meals, but I am reading some conflicting ideas about when to have it. Some say not for breakfast and others say not at night. Does it seem to be best to have fruit at lunch? We decided to do an extra week before any reintroductions, and I want to use paleofied treats and maybe a glass of wine, but I am over dairy! No interest and I am not really looking forward to anything else. My love of fluffy white bread is not pulling me, but i dream of carmel and sweet coffee, so approaching with caution. Thanks for any thoughts anybody has, dani
  22. Can I Have... Almond Oil

    Presented with minimal comment. Can I have this? Has anyone used it? Spectrum Naturals Almond Oil Description Spectrum Naturals® Almond Oil Refined for High Heat Kosher Almonds have long been hailed for their high content of monounsaturated fat. We coax out the almond's oil by expeller pressing and gently refine it using natural methods to create a clean, fresh oil perfect for smoothing on skin, blending custom massage oils, or for high heat cooking in the kitchen. A high heat cooking oil rich in heart-healthy monounsaturated fats with a pure, clean flavor. Spectrum Naturals Almond Oil Directions Refrigerate after opening. Nutrient Facts Serving Size: 1 tbsp. Servings per Container: 32 Amount Per Serving % Daily Value Calories 120 Calories from Fat 120 Total Fat 14 g 22% Saturated Fat 1 g 6% Trans Fat 0 g * Polyunsaturated Fat 4 g * Monounsaturated Fat 9 g * Cholesterol 0 mg 0% Sodium 0 mg 0% Total Carbohydrates 0 g 0% Protein Not a significant source of dietary fiber, sugars, vitamin A, vitamin C, calcium or iron. 0 g * *Daily value not established. Other Ingredients: 100% mechanically (expeller) pressed naturally refined almond oil.
  23. I love black olives, but it's almost impossible to find any kind without sodium nitrite (E250) or iron gluconate (E579). Is it sufficient to just rinse the olives thoroughly before I eat them, or do they absolutely need to be in a pure water/salt blend?
  24. Need Alternative Fats

    Hi Everyone, I'm on Day 53 of an AIP Whole 90. I have been doing pretty well, made some nice progress toward lowering my RA meds, and although I still have fatigue and low energy, these things are slowly improving. I recently figured out that I have a sensitivity to coconut, which is really cramping my style. I was using coconut milk in my tea and also whenever I just needed a little something to make it through to the next meal, if lunch or dinner was running late. After Day 30 I reintroduced ghee, which seems to be going OK, so at least I have something yummy to cook with and put on veggies. But I know I'm not getting enough fat in my meals. I can't have eggs on AIP, and even if I could, I already know I have a sensitivity to them too, and nuts are also out on AIP. I've never been able to stand olives or avocados, but out of desperation I did try them to see if my tastes have changed--nope, they still taste as yucky as ever. I really can't imagine just taking a couple of tablespoons of olive oil or lard or ghee straight, the way I could with coconut milk. I sort of feel like I'm just whining, since things really are going fairly well. But I'm hungry a lot more now, and I know I'm not getting enough fat. Can anyone think of another compliant fat I could try? Thanks for your help!
  25. Hi everyone! I've been a lurker here for a bit. My name is Christine and I've been researching Whole30 for a while. I have not committed to a full 30 yet but testing the waters to see how we'll I can stick to it. I have previously been logging food on My Fitness Pal, and while I don't ALWAYS do it, it does help me be accountable. Anyway, I tried a day of good, compliant eating with good food logging yesterday. Does anyone else do this? I am a big believer in healthy fats, but I was WAY high on fat intake yesterday. What I ate was- 3 eggs with salsa, kale, and part of an avocado for breakfast. A mango with coconut flakes and cashews for snack, a hard boiled egg, watermelon and compliant minestrone soup for lunch. Dinner was ground turkey, peppers, and a sweet potato, and I had more watermelon and almonds before bed. I know my fruit and nut intake is high and I did not get enough protein. Yesterday was not my "best" day but i prepped a lot of food and hope to do better. I'm concerned about the fat ought, and not sure if I really should be or not. What do you think?