I love avacado but...

[Judi]

It doesn't love me. I never ate avacado (as in 1/2 or whole) before starting the Whole30 but I was enjoying it with my eggs and spinach frittata until I realized it was giving me issues.

What other fat can I add to the meals listed above? I just can't seem to think of anything.

[ShannonM816]

Olives -- either just eaten out of hand, or chopped up in your frittata. Toasted coconut flakes, either on the side by themselves or sprinkled on top of your food. Make a dressing/sauce -- hollandaise would go well with eggs, or just some mayo. Occasionally, you can have some nuts, but I wouldn't depend on having them every day, as they can cause digestive issues. Bacon, if you can find the compliant stuff. Add some fattier meat to your frittata and you may not need additional fat -- just pay attention to whether you're still staying satisfied for 4-5 hours between meals.

[Judi]

Thanks Shannon, I would have never thought of olives or toasted coconut flakes on the side.

I'm able to go 5 hours without being really hungry but I do admit that I get confused when it comes to adding more fat to my meal than just what I've used to cook with.

[ShannonM816]

Thanks Shannon, I would have never thought of olives or toasted coconut flakes on the side. I'm able to go 5 hours without being really hungry but I do admit that I get confused when it comes to adding more fat to my meal than just what I've used to cook with.

 

In general, make sure you're getting at least one thumb-sized serving of fat with each meal (or the equivalents for avocadoes or olives or nuts listed on the meal template), and if you get a little more, it's not a big deal. If you get so much more that you find that you're easily going 6-8 hours between meals all the time, you might be getting a little more than you need.

 

If you're having something and you just think that particular dish would taste better with multiple fat sources, and you end up with a little more even than the two thumb-sized servings, it's okay. You probably don't want to do that at every single meal, but some things just taste better. For instance, a person might have a hamburger patty with some mayo and bacon (or almond butter and bacon with a little banana  ), or a taco salad with olives and avocado. It's really pretty unlikely that you'll overeat fat consistently over time. You may at an occasional meal here or there, or some people find if they've been on a very low fat diet that they crave it and can't seem to stop eating it for a while, but in general, you'll more than likely get to a point where you figure out how much is enough, and it'll even out.

[Boo1026]

I have a question about fats too:

Do I count the amount of cooking fat I use in a recipe as part of the fat allotment for that meal?

Ex: I make scrambled eggs and spinach (sauteed in some coconut oil).  Can I still add avocado on the side for my fat

or does the oil I used to saute' count?

 

Also, I NEED to add coconut cream (and some coconut milk) to the ONE AND ONLY cup of coffee I am allowing myself.

What about that extra fat?

Thanks,

I'm new to all of this!!

[Carlaccini]

Very often the fat that is used to cook gets left behind in the pan - unless you are diligent about scrapping it out on your plate.

 

So feel free to add avocado to your plate.  (Personally I am like the OP - I cannot handle avocado in any amount)

 

As for the coconut milk in your coffee - a 1/4 cup is considered a serving of fat from full fat coconut milk - so either you could use "lite" coconut milk or just use a couple of tablespoons.

 

Personally my meal one tends to be a little fat heavy - cooking fat, homemade mayo, and coconut milk in my coffee (although right now I am out of coconut milk)

 

But I do that because that is what has worked best for me.  You may be completely different.