jenjen008 Posted June 14, 2015 Share Posted June 14, 2015 I'm confused about what fats I should be eating. So for years, it's been driven into to me that eating saturated animals fats is bad (epsecially red meat) and I should be focused primarly on healthy fats like olive oil, salmon, and avocados. I also know its better to eat more omega-3 than omega-6 but I'm ocnfused about good sources for omega-3 vs omega-6. I also know i should be ating more seafood, but I can only afford to eat farm raised fish and I have a serious mental block eating fish that are raised in their own poo. In addtion, I've read that farm raised fish don't have omega-3 unless their diets have been supplemented with it. Also, is it true that grass-fed cows do actually contain omega-3s? It's very confusing. Can you suggest the amount of animal fat I should be eating versuses healthy omega-3 fats? Should I be taking flaxseed supplents, etc. Link to comment Share on other sites More sharing options...
Physibeth Posted June 14, 2015 Share Posted June 14, 2015 It Starts with Food goes into this at length so if you can get your hands on the book and do some reading you will get much more information. Quick answers...yes you want more omega-3 than omega-6. Vegetable oils and nuts are going to be higher in omega-6. I do believe it is true that pastured animals have a much higher omega-3 ratio (grass fed beef, pastured eggs/chicken, etc). Flaxseed supplements are not at all necessary. The Whole30 Shopping List lists all the fats indicating which the best are. Link to comment Share on other sites More sharing options...
MeadowLily Posted June 14, 2015 Share Posted June 14, 2015 Fats Cooking fats: animal fats* including duck fat, goat fat, lard (pig fat), and tallow (beef fat), clarified butter*, ghee* (* – must be pastured or 100% grass-fed and organic), coconut oil, extra-virgin olive oil (cook at low heat for a short time only). Unrefined red palm oil is also listed as good, but most people don’t like it as much as coconut oil Eating fats and nuts: avocado oil, cashews, coconut butter, coconut meat/flakes, coconut milk (canned), hazelnuts/filberts, macadamia nuts, macadamia butter, olives (all) Occasional nuts and seeds: almonds, almond butter, brazil nuts, pecans, pistachio Limit nuts and seeds: flax seeds, pine nuts, pumpkin seeds/pepitas, sesame seeds, sunflower seeds, sunflower seed butter, walnuts Don’t use nuts, seeds, and nut butters as your primary fat source Meal planning: Choose one or more fat sources per meal. Add in these quantities, per person per meal: Oils (olive oil, coconut oil, etc.): 1-2 thumb-sized portions. Butters (coconut butter, nut butters, clarified butter and ghee): 12 thumb-sized portions. Olives: 1-2 open (heaping) handfuls. Coconut (meal/flakes): 1-2 open (heaping) handfuls. Nuts and seeds: up to one closed handful. Avocado: half to one avocado. Coconut milk: between ¼ to ½ of a (14 oz.) can. Feel free to add more than these recommended quantities, but never add less – do not cut your fat intake below the low end of the range, even if you’re trying to lose weight. Link to comment Share on other sites More sharing options...
i am on a diet cuz im a fat guy Posted June 14, 2015 Share Posted June 14, 2015 can i ask why it says to cook olive oil at a low heat only? Link to comment Share on other sites More sharing options...
GFChris Posted June 14, 2015 Share Posted June 14, 2015 can i ask why it says to cook olive oil at a low heat only? Your answer is here:http://forum.whole9life.com/topic/9287-cooking-with-olive-oil/ Link to comment Share on other sites More sharing options...
i am on a diet cuz im a fat guy Posted June 14, 2015 Share Posted June 14, 2015 i'm still a little confused. are they saying it will go bad at high heat? or are they saying it becomes unhealthy?. i usually cook a potato for breakfast in medium heat extra virgin olive oil Link to comment Share on other sites More sharing options...
SpinSpin Posted June 14, 2015 Share Posted June 14, 2015 Extra Virgin Olive Oil breaks down at 375 or so -- you are better served saving it for salad dressings and drizzling on after cooking. Extra light olive oil is ok to cook with. Link to comment Share on other sites More sharing options...
i am on a diet cuz im a fat guy Posted June 14, 2015 Share Posted June 14, 2015 will it make me fatter? Link to comment Share on other sites More sharing options...
GFChris Posted June 14, 2015 Share Posted June 14, 2015 will it make me fatter?No. Have you read It Starts with Food? That has all the background and science on the Whole30 program.For best results, design each meal to fit the template of protein, veggies and fat. http://whole30.com/downloads/whole30-meal-planning.pdf So add some protein to that potato at breakfast. Link to comment Share on other sites More sharing options...
i am on a diet cuz im a fat guy Posted June 15, 2015 Share Posted June 15, 2015 thank you, i have not read it. i usually have 2 eggs with it, right on top of the potato so the yolk soaks into it. delicious! Link to comment Share on other sites More sharing options...
SpinSpin Posted June 15, 2015 Share Posted June 15, 2015 well... if eggs are your only protein at breakfast, you should have as many as you can hold in one hand-- in the shell. I would also add veggies to your breakfast 1-3 cups worth. Link to comment Share on other sites More sharing options...
edgymama Posted June 15, 2015 Share Posted June 15, 2015 Interesting it says avocado oil but not avocado as a stand alone......I have been eating loads of avocados throughout this as my fat as I prefer to chew my fat as opposed to drizzling it.... Link to comment Share on other sites More sharing options...
AmyS Posted June 15, 2015 Share Posted June 15, 2015 Interesting it says avocado oil but not avocado as a stand alone......I have been eating loads of avocados throughout this as my fat as I prefer to chew my fat as opposed to drizzling it.... Avocado is a recommended and highly popular fat source in Whole30land. Eat up. Link to comment Share on other sites More sharing options...
Beets Posted June 21, 2015 Share Posted June 21, 2015 High quality fat won't make you fat. Period. Garbage food, sugar and metabolic issues, gut damage, etc.--these things contribute to weight gain. As others have said, it's all in It Starts With Food. Even institutional science is coming around and finally admitting that saturated animal fat isn't the boogeyman it was made out to be (in studies largely funded and publicized by multi-national grain conglomerates that are actually making people sick and overweight--I digress). This piece sums up recent dietary research well: http://mobile.nytimes.com/2015/02/24/upshot/behind-new-dietary-guidelines-better-science.html?referrer=&_r=0. Link to comment Share on other sites More sharing options...
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