Cooking fat/Oil

[onkar]

Hi All,

I started Whole30 recently. Today is my 12th day and I am really enjoying my journey.

Somehow I feel that I am eating too much fat (eg ghee, oil). Please let me know what is the recommended fat consumption.

Usually have 2-3 tbsp cooking fat (ghee) per meal to cook etc. Is it too much?

Thank you.

-O

[ShannonM816]

It is unlikely that you'll eat too much fat if you're eating it in the context of full meals -- real, whole foods tend to trigger your satiety signals in ways that processed foods don't, especially if you're eating mindfully and paying attention to how you feel, which we'd encourage you to do. The meal template recommends 1-2 thumb-sized portions of fat at each meal, or a heaping handful of olives or coconut flakes, or a half to a whole avocado, or a small handful of nuts or seeds. Keep in mind that the fat that you cook with is often left behind in the pan and not consumed, so you may not be eating all of what you put in the pan.

The real test to knowing if you've eaten enough is that your meals should keep you satisfied 4-5 hours at a time. If they aren't, then you should look at increasing your portion sizes.       

[Crastney]

if you are full up, until your next meal, and they're about 5 hours apart, then you're not eating too much fat.  If you don't feel hungry for 6, 7 or 8 hours, then yes maybe you are eating too much fat.  most people eat too little fat on W30.  the only realy solid indicator is how full you feel, for how long.  as humans vary a great deal in shape, size and weight, there is no on defined set size of amount of fat to eat.  if you're getting hungry try eating more fat.  you can combine fats, so you could cook with ghee, but add some olives, a quarter of avocado, maybe a spinkle of some nuts on top, with a side of guacomole, maybe some mayo on top, and olive oil drizzled all over.  If you did all this together for every meal then maybe you might be eating too much fat.

[onkar]

Thanks very much for the feedback.