anniebird Posted August 12, 2016 Share Posted August 12, 2016 Hi everyone. It's day 12 for me and I feel pretty great. Energy is even throughout the day and I have that "burning clean fuel" feeling. I have a question about fats. I have a pretty heavy hand when it comes to using fats in my cooking - I'm easily adding 2 thumbs (okay - maybe 3? 4?) to the pan when cooking 4 medium-large chicken breasts, for instance. While it's not greasy, most of my food already tastes as though it has enough fat added and eating more - whether as mayo, avocado, whatever - doesn't appeal to me. Have I satisfied my fat requirement with my generous serving of cooking fat? Or, do I need to back off the cooking fat and add another fat to my plate? Thanks in advance for your help! Link to comment Share on other sites More sharing options...
Moderators ShannonM816 Posted August 12, 2016 Moderators Share Posted August 12, 2016 The recommendation for fats for each meal is 1-2 thumbs of fat (or the equivalent for things like olives or avocado as listed on the template). Much of your cooking fat stays in the pan, and if you've cooked 4 chicken breasts in 4 thumbs of fat, so even if they soak up every bit of it, that's about 1 thumb of fat for each chicken breast. Don't cut back on your cooking fat, but feel free to have some mayo or olives or avocado or some kind of sauce with the meal as well. The real question is, are you easily getting 4-5 hours between meals, or are you really getting hungry 2-3 hours after you eat? When you're eating enough food, including enough fat, you'll easily go 4-5 hours and just then start being hungry. Link to comment Share on other sites More sharing options...
anniebird Posted August 12, 2016 Author Share Posted August 12, 2016 Yes, I'm easily going 4-5 hours between meals. I'm not even feeling especially hungry at mealtime, though I have gotten past an earlier struggle with low appetite and not eating enough and am eating template meals three times a day. I love olives - kind of sick of avocado - so I'll start adding those. Do sauces made with tahini count as fats? Link to comment Share on other sites More sharing options...
Moderators ShannonM816 Posted August 12, 2016 Moderators Share Posted August 12, 2016 Yes, tahini or other seed/nut butters are fats. There are also oil-based sauces like chimichurri or pesto or ghee or mayo-based sauces. You can also opt for fattier cuts of meat, like chicken thigh over chicken breast, salmon over tilapia, or fattier roasts/steaks/ground beef. Link to comment Share on other sites More sharing options...
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