Paleo which fats

It has two types: Omega-6 and Omega Without going exhaustively into the details, aim to limit Omega-6 and get more Omega-3s if you want to go exhaustively into the details, here you go. Here are some healthy sources of Paleo fat: Food Type of fat Fish and seafood. Salmon, sardines, and mackerel are particularly good.

Polyunsaturated: Omega-3s. Red meat. Fatty beef, lamb, duck, and other red meat is good for you! A mix of saturated and monounsaturated fat, typically in roughly equal amounts. Egg yolks Mostly monounsaturated and saturated. Butter and ghee clarified butter Mostly saturated Coconut oil, coconut milk, and other coconut products.

Buy leaf lard or suet beef , both can be bought pretty cheaply normally. There are two methods to render animal fats, wet and dry. You chop off any vein, meat or blood from your piece of fat, then you chop the fat into very small chunks.

Next, you put the fat chunks either in a crock pot or in a heavy bottomed Dutch oven. You put your crock pot to low or your burner to very low if using a Dutch oven.

Now you let it go for a great while, your kitchen will take a distinctive smell. Once all the white fat chunks have become brown and dry, you can strain off the pure fat and let it cool. Be careful, it will be very very hot at this point.

Once cooled, it will be white and hard at room temperature. Refer to our article, Rendering Fat , for more details on this technique. Use it in dressings or put on top of your already cooked meals. As you probably know, a good extra-virgin olive oil offers lots of great health benefits. Keep in a dark and cool place to keep it from oxidizing too fast.

You can store it in the fridge if not using promptly. It is used to make hormones like cortisol, testosterone, and estrogen. Without cholesterol we would die. Did you know that saturated fats like butter and coconut oil are the best options when you need to cook high heat?

These fats are solid at room temperature, and do not oxidize as quickly as liquid polyunsaturated oils do. Did you know that eating fat does not make you fat? When the fat you consume comes from processed foods, and contains processed fake fats, our body has a hard time getting any nutrients.

Therefore we are always craving more. Processed foods are addictive. We are essentially starving our body of nutrients, yet still hungry. We gain weight and crave more. Eating these kind of packaged, processed, sugary, fats can make it difficult to control how much you eat, and therefore can contribute to weight gain. However, when we stick with real food and natural fats, we become more in tune with our body and tend to eat when we are hungry, stop when we are full.

For example, if you are reheating some left-overs from a recipe you made last night that you cooked in olive oil, the smoke point of that olive oil will be lower.

So reheating it at a very low temperature would be in your best interest. One way to ensure you are cooking the right way with your fats is by not using any. Try eating fattier cuts of grass-fed meats. You can also eat whole olives instead of consuming olive oil or eat raw coconut instead of cooking with coconut oil. If you do plan on cooking with oil, stick mostly with saturated fats that are solid at room temperature.

When using plant oils like the following, stick mostly with organic, extra-virgin, and unrefined options.

Refined oils in particular can be very damaging to the body due to the harsh ways in which they are processed. Choose brands that store the oil in dark bottles the darker the better because this makes them less susceptible to damage from light. When you get them home, keep them in a cool dark area.

A cabinet away from the stove is an excellent place. Because oils and healthy fats are extremely dense energy sources, small doses contain an awful lot of calories. Stick to our serving size recommendations and you should be able to use them for satiety and energy rather than for fat accumulation.

Photo credit: Jaanus Silla , U. Department of Agriculture , Julie Magro. Justin Miller is the chief trouble-maker over at Limitless dedicated to the art of getting better at being human. What I would like to see is information on portion and or quantity. Yes…this was helpful. I have never felt so good since starting this diet 21 April.