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How To Get More 'good Fats'?


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#1 Em314

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Posted 10 February 2013 - 01:13 PM

One of the things I'm still struggling with (and chronically struggled with, even when I ate gluten) is how and where to get more fat into my diet. Almost every potential fat source seems to also add a ton of calories, which is a bit of a deterrent. I'm trying to lose the weight I've put on over the last several months; it's obnoxious that I seem to be stuck re-learning how weight management works, as I've had that under decent control for years, now.

I've also (accidentally) trained myself to actively prefer the taste of lower fat foods. So, for example, fat free yogurt tastes better to me than low fat yogurt (I haven't noticed milk itself is a problem for me).

Any source material on all the "good fat" stuff folks are quoting? Any info (and source material) on how to know how much of what kind of fat you need? Any product reccommendations?
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Diagnosed celiac December 2012 (bloodwork + endoscopy). Gluten-free since.

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#2 mushroom

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Posted 10 February 2013 - 02:03 PM

Olive oil, coconut oil (contrary to popular wisdom), avocados, eggs, for starters.
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#3 Em314

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Posted 10 February 2013 - 02:12 PM

Olive oil, coconut oil (contrary to popular wisdom), avocados, eggs, for starters.

I'll have to try an avacado at some point.

Right now I seem to react badly to eggs (they were my first choice for a quick source of fat/iron/protien); I'm not sure if this is something that will be permanent but I'm not eager to test it anytime soon. =(
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Diagnosed celiac December 2012 (bloodwork + endoscopy). Gluten-free since.

#4 shadowicewolf

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Posted 10 February 2013 - 02:16 PM

I'm the opposite, i can't handle low fat stuff.

Peanut butter maybe? Nuts?
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#5 a1956chill

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Posted 10 February 2013 - 03:16 PM

Walnuts and olive oil are in my daily food plan. Fatty fish like salmon is also a good source , Not my personal fave but it works.



Peanut butter I tend to go wayyyyyyyyyyyyyyyyy over board on so I can not even have it in the house :rolleyes:because I will eat the whole jar :blink:
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Gluten free Oct/09
Soy free Nov/10

numerous additional intolerances,, i.e. If it tries to kill me I do not eat it .
After 40+ years of misdiagnoses I was diagnosed with:
Dermatitis Herpetiformis : Positive DH biopsy...... Celiac :based on DH biopsy and diet response.

Osteoporosis before  age 50
Hashimoto's thyroiditis disease .

Diagnosed type 2 Diabetes 

Osteoarthritis

Gilbert's Syndrome , confirmed by gene testing


#6 Em314

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Posted 10 February 2013 - 03:56 PM

Walnuts and olive oil are in my daily food plan. Fatty fish like salmon is also a good source , Not my personal fave but it works.



Peanut butter I tend to go wayyyyyyyyyyyyyyyyy over board on so I can not even have it in the house :rolleyes:because I will eat the whole jar :blink:

That's my worry not only with peanut butter, but also with things like nuts where you're supposed to just have a handful. I have the vague hope that I might get a little better about self-control when I've gotten used to a firmer connection between food and satiety, but even if that's going to happen, it won't happen immediately, or even probably soon.

re: PB specifically: It's a shame Jif to Go isn't gluten-free.
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Diagnosed celiac December 2012 (bloodwork + endoscopy). Gluten-free since.

#7 tarnalberry

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Posted 10 February 2013 - 05:13 PM

nuts, seeds, avocados, olive/coconut/nut oils are all good choices. cook your veggies with some oil (especially good if roasting in the oven). add sesame seeds to your salads. and walnuts to your yogurt. make homemade granola with seeds/nuts/coconut oil.
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#8 shadowicewolf

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Posted 10 February 2013 - 05:49 PM

Walnuts and olive oil are in my daily food plan. Fatty fish like salmon is also a good source , Not my personal fave but it works.



Peanut butter I tend to go wayyyyyyyyyyyyyyyyy over board on so I can not even have it in the house :rolleyes:because I will eat the whole jar :blink:


:ph34r:

I'd do the same if i didn't limit myself...

As for the pb, i only eat skippy natural.
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#9 Em314

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Posted 10 February 2013 - 05:59 PM

Now, if only I could find an easily-accessible and cheap nut brand that didn't say the nuts come from a facility that processes wheat. More ressearch, I suppose.

EDIT: Planter's. :)
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Diagnosed celiac December 2012 (bloodwork + endoscopy). Gluten-free since.

#10 a1956chill

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Posted 11 February 2013 - 01:43 AM

:ph34r:

I'd do the same if i didn't limit myself...

As for the pb, i only eat skippy natural.

Smuckers organic natural peanut butter chunky but will eat smooth in a pinch :D
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Gluten free Oct/09
Soy free Nov/10

numerous additional intolerances,, i.e. If it tries to kill me I do not eat it .
After 40+ years of misdiagnoses I was diagnosed with:
Dermatitis Herpetiformis : Positive DH biopsy...... Celiac :based on DH biopsy and diet response.

Osteoporosis before  age 50
Hashimoto's thyroiditis disease .

Diagnosed type 2 Diabetes 

Osteoarthritis

Gilbert's Syndrome , confirmed by gene testing


#11 Em314

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Posted 27 February 2013 - 04:42 AM

As an update:  Still looking into additional sources of fat (and still figuring the weight thing out), but adding nuts into my diet helped my skin quickly and dramatically (it was red/dry/clearly not healthy), and didn't seem to exacerbate the weight issue as I had feared it would.  Had to tweak my skincare regimen a little bit (I'd dialed it back a bit due to dry winter air, but had to step it up again when I started, unsurprisingly, getting some acne), but definitely overall a huuuuuge improvement.


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Diagnosed celiac December 2012 (bloodwork + endoscopy). Gluten-free since.

#12 Juliebove

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Posted 01 March 2013 - 04:31 AM

I have trouble with fats too because a lot of the foods that I prefer to eat are low in fat.  Like vegetables.  Dieticians would tell me to add margarine to my veggies.  And I'd be like...  Uh...  No!

 

I do try to eat some olives, seeds or nuts every day.  I dislike dressing on my salad but if I am eating baby carrots, I will sometimes dip them in a little really good olive oil.  I also cook with olive oil when I can.  Or coconut oil.

 

I can no longer eat dairy but when I did, I switched to the full fat stuff.


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