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Hi.  In the meal template, do we add the suggested fat to each meal AFTER using the cooking fat anyway?  Its not clear to me from the It Starts With Food book (nor the Whole30 cookbook).  So if I've roasted vegetables in a thumbs worth of appropriate oil (I understand one thumb = 1 tablespoon) do I still need to add avocado/coconut milk to the meal?  Many thanks

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In general, you probably will want to add fat in addition to what you cook in, because some of what you cook in stays behind in the pan and isn't eaten. You might also cook multiple servings of something without necessarily multiplying the amount of cooking oil, so in that case you'd definitely want to add at least one serving of fat to the meal.

You also don't really need to worry about getting everything exact. Maybe you have a little more fat at one meal (for instance, you decide you want avocado, almonds, and salad dressing in a salad because that combo sounds good) and maybe a little less at another meal -- as long as it mostly averages out to a serving or two per meal, give or take a little, and your meals are keeping you satisfied 4-5 hours at a time, it's all good.

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Thanks for your message.  I am a bit worried about eating too much fat.  For example, yesterday evening I ate two hamburgers (organic, compliant, baked, wiped excess fat off with paper towel), roasted mushrooms and asparagus and pan-fried potatoes (roasted and fried in macadamia oil).  I then added one avocado and jalepenos.  Given that the hamburgers were themselves very fatty anyway, it just seems like a lot of fat.  Oddly I also seem to have developed a craving for fat on the programme, although I don't think I'm particularly well fat adapted and I don't particularly like the taste of the fats themselves, ie avocados and coconut milk.  I don't find avocados all that filling, and I find coconut milk filling but it sends me to sleep.  Before I started the Whole 30 I always ate low fat (with binges).  I did find my hamburger meal filling and satisfying but I'm just now sure I'm not overdoing it.  Many thanks

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I wouldn't worry about too much fat, you'll probably stop craving it if you just consistently eat at least a serving at each meal, and more is okay. So basically instead of eating "low fat with binges" you're just going to be eating adequate fat consistently.

Your body does need some fat, and fat doesn't automatically cause you to gain weight. There are some vitamins that are fat-soluble, so you have to consume fat at the same time you take them, or your body can't actually use them. Fat also helps you feel satisfied longer after a meal. 

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