All Things Fat

This week, Prof Grant Schofield – aka The Fat Professor – is talking all things fat, how it is perceived (and sometimes still feared), and what you can do to add more of it into your LCHF lifestyle.

A big barrier to the successful implementation of a whole food, low carb healthy fat diet is the fear of fat.

The trouble is when you don’t eat enough fat you either end up with a low fat, low carb diet (where it is hard to get enough calories to feel OK), or (most common) you are not fully satiated, so you aren’t satisfied and you might binge on carbs or just stop the idea of LCHF.

The secret is to get past the fear of fat that the food pyramid belted into us and just eat more fat. Eat fat until you are full is my mantra.

Here’s my top ten “go to” fats:

  1. Coconut Oil – Add this to anything, but most important use it for frying. It holds together at high temperatures. Coconut oil contains lauric acid a medium chain triglyceride which has some antibacterial and possibly anti-inflammatory properties. Good quality extra virgin is what you want – it costs a bit more, but worth it.
  2. Coconut Cream – Same as above but can be used in smoothies – that’s a great way of getting your breakfast time fat up.
  3. Avocados – This is a magnificent source of vegetable saturated fat. Avos are highly nutritious and a very effective way to get the fat content of a salad up. Use them in dips and so forth as well.
  4. Olive Oil – In general I don’t cook with olive oil (although I probably could). For me, it’s really the most effective way of turning a low calorie, rabbit food salad into something more substantial and nutritious. I almost always make my own salad dressing, most often a combination of olive oil and something else. My salad dressings are mostly zero carbs, and very high healthy fat.
  5. Cream – Plain cream either poured or whipped is a great way to turn a cup of berries into a filling and extra yummy dessert. Added to coffee or tea you know you love it!
  6. Butter – Get liberal with this – have a pound of butter on the dinner table and add to your vegetables.
  7. Cheese – Extra fatty varieties – like blue vein are a great source of fat. Some of the double blue cheese in New Zealand can be 70% fat!
  8. Less Lean Meat – That’s right, you can ask your butcher to NOT trim the fat off the meats you buy. Also, consider some of the other organ meats. My butcher makes whole meat sausages which are quite fatty and he chucks in all sort of bits and pieces like brains which modern humans have mostly given up eating. Avoid supermarket sausages as they tend to be full of wheat and starchy fillers.
  9. Macadamia Nuts – Can be 70-80% fat depending on how they are prepared. Yum. Be careful not to over eat these as they are so yummy you start and sometimes don’t stop (at least that’s what happens to me).
  10. Nut Butter – My favourite is almond butter – add it to anything that seems plausible – smoothies, vegetables, eat it straight. You can even make your own in a blender.

Join the discussion 7 Comments

  • Frances says:

    Good morning. I too would really like to know the name of the butchery Grant buys those sausages from. I want to get some.

  • Anna Page says:

    I have been eating exactly this way for over 2 yrs. Just received latest blood work. Triglycerides had risen from 0.2 to 2 in the last year.. WTF. Can I do. Or should I disregard?

    • What The Fat? says:

      Hi Anna,

      while we can’t give personalised health advice, and would refer you to the LCHF network of health professionals on this website for that, there are a few general points that can be made about triglyceride measurements
      – You didn’t specify whether this was a fasting blood test – only fasting tests are accurate for TGs, and there is a bit of a fad for doctors ordering non-fasting lipids these days; insufficient fasting (even a coffee and cream in the morning) will see the test catch any fat still entering from the gut and chylomicrons from digested fat will be counted as TGs
      – TGs can rise during periods of rapid weight loss, as the liver repackages some of the free fatty acids in the bloodstream
      – a true rise in TGs, or a problematic one, will be usually accompanied by a drop in HDL.

  • Patty says:

    Who is your butcher and where can I get the sausage Sandwich?

  • Hi Jason,

    I struggle to see why even a lipophobe would have a problem with coconut meat itself; it’s a food eaten by populations in whom cardiovascular disease is practically non-existent.
    Your second question is great; the answer is, we’re working on it.

  • Jason says:

    I have been trying out some actual coconut “meat”. Looking it up over at and the view is mostly against.

    The good: This food is very low in Cholesterol and Sodium. It is also a very good source of Manganese.
    The bad: This food is very high in Saturated Fat.

    1. Should we be worried about saturated fat? I try to avoid Trans fats but an actual coconut seems perfect for a high fat/ high fibre snack.
    2. Is there a nutrition look up table that doesn’t hate fat anywhere?

    • What The Fat? says:

      Hi Jason,
      Thanks for your comment.
      Take a look at Professor Grant’s two latest blog entries over at which highlight and discuss your queries regarding saturated fat – specifically “How To Interpret The Latest Meta-Analysis On Saturated Fat And Health” as well as “5 reasons Sugar, Not Fat, Is The Problem”. We also recommend getting your hands on a copy of “Big Fat Surprise” which is a useful resource to have.
      Thanks again

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