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Hi

so I hear/read different things when it comes to fats.

if I cook with a full tablespoon of oil do I still need to add a plated fat (tbspoon oil or 1/2 avocado) to my meal once played up?

 

thanks

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Usually the recommendation is to go ahead and add the fat to the plate afterwards, since often the cooking fat stays in the pan ... but ya, it'll depend on what you're cooking and how much it absorbs, how much you scrape out of the pan, etc.  See how you're doing in terms of going 4-5 hours between meals, and adjusting your fat up or down accordingly can help with that.

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Im confused about this too... 

The meal template says how much of each "fat" food you should have... but Im not sure if it means you can have one (portion) of each per meal or just pick mix two or three fats but don't go over 1 "portion" meaning either 2 tbsp of olive oil or half avocado + 1 tbsp oil , or half tbsp almond butter+half olive oil+1/4 cashews+ coconut flakes... well I guess you get the idea :S

so... can u help me clear this?

 

thx :D

have a nice whole30 Day.

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Pick a couple of the fat portions listed on the template, in addition to whatever you cook with. If with some meals you have more than that because it just sounds good -- like you make salad and want avocado and ranch dressing and some sunflower seeds for crunch -- that's fine. As long as you're eating a meal, with protein, fats, and vegetables, you're unlikely to consistently overeat fats, because in that context, you're going to naturally feel satiated and not still want something more, the way you might if you're eating empty calories.  

In general, you should aim to go 4-5 hours between meals comfortably. If you're hungry before then, your meals need to be bigger, which might mean more fat or more protein or more veggies or all of the above. If you're regularly going six hours or more before you're even starting to feel hungry, then your meals may be a little too big. 

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