I believe in keeping your diet very simple, even boring, like I said in my video, “Your Own Personal Diet Guru“, a simple diet is like taking a chainsaw to your oak tree of a problem. You don’t need to be a chef to have a couple pieces of skin still on chicken fried in good old fashioned lard.
NOTE: My video “Your Own Personal Diet Guru” is where the title for this article came from, in the Diet Guru video I talk about how a simple diet is like taking a chainsaw to your oak tree weight problem, keeping things simple, makes the transition to this lifestyle easy and effective.
The purpose of this article is to show you how to naturally and easily increase the percentage of fat in your diet by choosing the right simple foods and why you should increase that fat percentage to control your appetite. We will be increasing the fat percentage in the meals we do eat, not necessarily increasing the overall calorie content of our diet.
I use calculations and numbers only to illustrate this point.
Don’t Stress About All This Math
Even if you are a math genius, it’s impossible to know the exact fat, protein and carbohydrate contents in the foods you eat.
The only way to really know would be to send each item to a laboratory for a test.
The best way, and the EASIEST way, is to simply pick foods that are known to be low in carbohydrates and high in fat.
That’s not a hard thing to do, once you understand the basics.
If you need help finding SIMPLE Low Carb High Fat meals, let me suggest two great books below.
“The Fast Fast Cookbook”, by Dana Carpender, is the one I used most often while I was losing weight.
LCHF Diet (Low Carb/High Fat) is not a Calorie Based Diet
I see the Low Carb/High Fat Diet as a treatment strategy. A treatment which uses low carbohydrate [LC] foods to lower the insulin response when you eat and uses High Fat [HF] foods to keep you satisfied longer between meals, so you can practice the real cure for being fat, sick and hurting.
The real cure is finding a way to get your body to stop storing the food you eat as extra body fat and secondly, put your body into the natural situation of low insulin levels, which automatically cause it to release the fat it has been holding onto.
Whatever treatment strategy that causes the body’s insulin levels to go down, also allows the body to do what it was naturally designed to do when insulin is low, release the fat to use as energy.
In other words, when you’re eating and keeping a high insulin level, you are storing fat in your belly.
When you are not eating or when you eat foods that do not increase insulin, then your body begins the process of releasing the fat on your belly, butt and chinny, chin, chins.
For a much more detailed look at the relationship between short fasting windows and the burning of body fat, see my videos “Fasting and the Fifty Percent Insulin Problem” “Timing Loosens Your Jeans Better Than Butter“, “Why Are Fat People Hungry?” and the article “Don’t Let Your Belly Steal Your Breakfast“.
Most diets tell people to eat a certain calorie amount each day, eat a certain meal with a certain amount of this or that macro-nutrient, but the Low Carb/High Fat diet is NOT like that.
We are using an approach that allows us to get a high percentage of our calories from our own saved belly fat reserves, our big fat belly.
In this lifestyle, we are using the relatively small amount of fat we eat, to turn off our appetite and turn off the system that tells our body to hold onto fat.
We are not overeating fat, we are eating whatever amount of fat it takes to keep our appetite under control.
Remember, I said a High Percentage on our calories from fat, but I did NOT say a High Calorie diet. For more about this, see my video “No!!! Don’t Eat Sticks of Butter“.
What causes hunger?
Your body needing nutrition causes hunger.
This is a very important point I’m going to make, so I’m going to say it several different ways.
I could have said, when people don’t have enough to eat, they get hungry. But I did NOT say that.
I said, you get hungry when your body lacks or needs nutrition. This can happen two ways, one could be you actually don’t have enough to eat, the other way is you have plenty of calories in your diet, but the types of calories you are eating cause your body to store more of that food in fat which prevents your body from using this food as energy. This leaves you both hungry and with less energy.
Many people eat a lot of food, but they are still hungry. Why?
If the body has been feed a lot of calories, why does it continue to tell the person it wants more food?
The simple truth is, something is stealing a portion of the food this hungry person ate. Some process is causing a lot of their food to be held in storage. Some of the food they ate is being held hostage in their fat belly and because it’s being held there, the person who just ate, is still hungry. Some of the food they ate is NOT being used for energy, it is being held for use later in their fat belly.
They can’t use this belly fat for energy either, because a chronically high insulin level in their body, blocks the release of this fat, causing them to eat more to make up for this energy loss. So they are left hungry and looking for more food to replace the energy their fat belly is holding onto.
For more about why your body would ignore all that belly fat and make you hungry,
see my video “100 Steak Fajita Meals”
What causes this holding of belly fat?
The simple answer is the hormone INSULIN, but that answer is really too simple.
The real problem is not insulin itself, the real problem is chronically elevated insulin levels.
Insulin is released when you eat, and while it is elevated, your body is in fat storage mode. The release of fat to be used as energy is greatly inhibited by insulin and the storage of fat and extra sugar turned into fat is GREATLY enhanced.
For much more about High Insulin and it’s relationship to being and getting fat, watch my video “Fasting and the Fifty Percent Insulin Problem“.
The problem is this – constantly eating and drinking foods that cause insulin to rise rapidly, eventually causes some of the tissues in your body to become resistant to the effects of insulin. This causes your pancreas to have to make more and more insulin when you eat. This extra insulin, in turn, causes even more resistance to insulin, which causes your body to have to make more and more. Eventually you end up with a chronic condition in which insulin levels in your body GO HIGHER and LAST LONGER than is normal, in science this condition is called hyperinsulinemia.
For more on how chronic high insulin levels are the root cause of most the medical conditions that fill the hospitals of the world, watch my video – Drying Up the Root.
Now, if you’re in that situation, you’re almost always hungry, you’re almost always storing a little more fat. Slowly gaining more as the years go by, getting sicker and in more pain.
How Do You Turn Off this Appetite Problem?
The simplest way is to eat low carbohydrate foods and replace those carbohydrates that you’re not eating with FAT.
Why Increase Fat Instead of Increasing Protein?
Fat keeps you satisfied longer and turns off your appetite and FAT has the least impact on your insulin production of any other food.
Protein, while essential to life, also causes an insulin response. With the types of food I’m going to suggest in this article, you can easily satisfy your protein needs.
This Fat vs Protein debate misses the most important point – eating food, eating any food is not the solution to our problem. Our overproduction of insulin problem is caused by eating too much and too often.
For more on the Protein vs Fat debate see my article Up the Protein vs Up the Fat.
The simple LCHF diet I teach, uses FAT to turn off the appetite, so you can eat less often. This eating less often is the real cure and the real way to stop your belly from stealing your food.
Don’t worry about overeating fat, so long as you listen to your appetite and don’t eat when not hungry. You will be free from the domination of food and free to start living on your belly fat.
It’s like the person who works hard and saves money all her life, then she can stop working and live off her savings.
When you stop your belly from stealing your food, you also allow it to release this tremendous savings of food back into your system as energy. You can live off the fat you’ve saved and retire from being hungry all the time.
Calories? Fat? Protein? – Guesswork.
The most important fact you can know about menu planning is this – you will never know the exact calories and fat percentages of the foods you buy.
It’s impossible to know this information, because the cuts of meat you buy are all different sizes, the animals they came from were feed different foods and the list goes on and on. The calorie numbers and other nutrition numbers are a close estimate for a certain amount of food in a certain category, but that doesn’t mean the cut of meat you just bought is exactly the same.
So, if you can’t really know, what do you do?
- You get to know the cuts that generally have the highest percentage of fat.
- You use your eyes and select the cuts with the most fat.
Choose Fatty Cuts of Meat
In the table below we see how important it is to choose fatty cuts of chicken.
The boneless, skinless breast, is very high in protein and low in fat.
The less expensive thigh and drumstick/leg is much higher in fat and a much better choice.
Making the right choice in meat, is the first step in building your lchf (low carb, high fat) menu.
|Comparing Cuts of Chicken:|
|Chicken – Thigh, meat and skin||68%||30%|
|Drumstick, meat and skin||67%||31%|
|Breast, boneless, skinless||20%||75%|
Chicken Skin – Increases the Fat
Leave the skin on, it tastes great and dramatically increases the fat percentage of the chicken.
|Leaving the Skin Really Ups the Fat %|
|every ounce of skin adds 12 grams of fat to your chicken.|
Look for steaks and roast that have visible fat and don’t cut it off.
Look for “marbling” – fat mixed or marbled throughout the meat itself.
|Comparing Cuts of Beef:|
|Top Sirloin, with 1/8 fat||68%||30%|
|New York Strip||57%||43%|
|Eye of Round||25%||75%|
As you can see, some of the cuts above are lower than the others. Always look at the steak or roast and select the one with visible fat.
Buying the higher fat hamburger makes increasing the fat in your diet much easier.
There is a big difference in the fat percentages when the meat is cooked too.
|Food|| Hamburger Type
||10% Fat 90% Lean||47%||49%|
||10% Fat 90% Lean||47%||49%|
||10% Fat 90% Lean||47%||50%|
||30% Fat 70% Lean||57%||38%|
||30% Fat 70% Lean||59%||38%|
||30% Fat 70% Lean||58%||39%|
Pick the higher fat percentage hamburger meat, it will be 10% higher in fat when cooked.
|Comparing Cuts of Pork:|
Tenderloin and pork chops with all the fat trimmed off are much lower in fat.
Adding Fat to Fatty Meats
Now here’s the way to get your percentages up even further.
By cooking with butter, or lard or coconut oil you are adding fat to your already fat meats, eggs and/or vegetables.
How much fat are you adding? That really depends on how much the meat soaks up while cooking or whether or not you pour it on after its cooked.
Here’s some common healthy fats:
|Grams of Fat per tablespoon|
|Food||Fat grams / tablespoon
A Sample Day
Let’s get started:
Note about Calories: I don’t worry about calories, the only reason I even want to know about them is to help me figure out which foods are highest in fat and lowest in carbohydrates.
To get exact numbers I go to National Nutrient Database at the U.S.D.A. Agricultural Research Service website.
In the list below, you’ll notice I use the nutrition numbers for raw bacon and raw chicken.
I do this because in the case of the bacon, I’m going to fry my eggs in the bacon fat and then pour that fat over them, or I’m going to scramble them in the grease which will soak most of it up in them.
The numbers for the raw bacon will be correct because I’m not going to pour that fat out. So don’t use a nutrition figure for cooked bacon, or cooked meat. Always use the numbers for the raw meat and make sure you eat all that good fat.
Another thing to remember is to include the fat in your coffee or tea as a part of your daily fat percentages.
Don’t worry about all the Math. I’m doing this to show you how choose the right foods automatically give you the highest fat percentages.
In the table below, I have my breakfast listed. Now let’s figure out the fat percentage for my breakfast:
Fat has 9 calories per gram. Protein and Carbohydrate has 4 calories per gram:
|Planning a High Fat Menu|
|Butter 1 tbsp||102||0 g||11.52 g||0.12 g|
|3 Eggs fried||214||1.08 g||14.26 g||18.84 g|
|Heavy Cream, 2 tbs||104||0.84 g||11.10 g||0.61 g|
|bacon, raw, 3 thick||350||1.08 g||33.34 g||10.60 g|
|Breakfast Grams||3 g||70.22 g||30.17 g|
|Heavy Cream, 2 tbs||104||0.84 g||11.10 g||0.61 g|
|Lard, 1 Tbsp (13g)||115||0 g||12.80 g||0 g|
|Greens mixed, 1.5 Cup||105||15 g||0 g||6 g|
|Butter – Salted, 2 tbsp||204||0 g||23.04 g||0.24 g|
|Heavy Cream- 2 Tbsp||100||0.84 g||11.10 g||0.61 g|
|Cheddar cheese, 2″||138||0.45 g||11.50 g||8.17 g|
|Chicken – Thigh 0.5 lb||445||0 g||32.95 g||37.43 g|
|Dinner Grams||16.29 g||91.39||52.45 g|
|Daily Total %||4%||78%||17%|
Not an Exact Science.
Planning your food is not an exact science, like I wrote earlier in this article, you can not know the exact number of calories or fat percentages.
When we look at the menu above we can see that a very simply, boring diet can be easily made high fat by simply choosing the right simple foods. Remember, this is not a calorie based diet, this is a controlling the appetite based strategy. Our menu is going to be our own body fat, released and served to us day and night as natures perfect food.
Intermittent Fasting or Short-term fasting.
You need to learn about this wonderful and easy process of not eating and all the many things it can do to help you lose weight and reverse many of the health issues a high insulin level causes.
They call me Butter Bob, but . . .
There’s something more to my story than Butter.
You Can See My Before and After
You Can Watch My Videos
Information on this site is provided for informational purposes only and is not meant to substitute for the advice provided by your own physician or other medical professional. Individual Results may vary.