Season 1, Episode 3- All About Fats

Signs you need to eat more fat: 

• Sugar cravings

• Need snacks

• Your vegetables don’t taste good

• Hungry all the time

• High blood sugar

• Struggling to get into ketosis 

Good Fats: 

• Coconut oil

• Coconut butter

• Cocoa butter

• Pasture butter (100% grassfed) 

• Ghee (100% grassfed)

• Olive Oil (no heat)

• Avocado oil (no heat)

• Palm oil

• Lard from pastured pigs

• Bacon fat from pastured pigs

• Chicken fat from pastured chickens

• Tallow from 100% grassfed beef or lamb

• Avocado

• Olives 

  Look for Organic, Raw, Non-GMO, Unflavored, Dark glass containers. Never allow your oils to smoke or splatter while cooking.

Bad Fats:

• Corn oil

• Cottonseed oil

• Soybean oil

• Safflower oil

• Rapeseed oil

• Grapeseed oil

• Vegetable oil

• Hydrogenated oils

• Partially-hydrogenated oils

• Trans fats

• Canola oil

• Shortening

• Margarine

• Roasted nuts

Find these fats in chips, crackers,cookies, baked goods, peanutbutter, mayonnaise, baby formula,fast food, restaurant food, friedfood, conventionally raised meat,salad dressings, prepared foods.

Ways to eat more fat:

• Make shakes with coconut milk, avocados, and MCT oil. 

• Cook your veggies in butter, ghee, coconut oil, palm oil, or animal fat. 

• Drizzle olive oil or avocado oil on your veggies after they are cooked. Use enough oil that your veggies taste really good to you! Don’t skimp. 

• Add olives or avocado to meals

• Make fat bombs