Ok, so here’s how you reach this seemingly large amount of 52% daily Good Fats. The thing too is that Good Fats are dense in calories, so a little actually represents more calories than other kinds of macronutrients.
Fat calories should come from fatty meats (ribs, fatty cuts of beef like ribeye, salmon, lamb), fatty plant foods (e.g. avocado, nuts), egg yolks, dairy (cream, butter, yogurt, cheeses) and omega-3 food/oils: (cold-water oily fish/shellfish/algae oil) & SaFA & MUFA fats as needed for *delicious decorations* and cooking (coconut oil, butter, ghee, beef tallow, avocados)
Plus don't forget your superstar 1 - 2 tablespoons of coconut oil, coconut milk or MCT oil for the fat-burning & brain energy power of short- and medium-chain fatty acids, too.
A days worth of protein from meats would provide 200–400 fat calories (up to 600 if fattier cuts are selected all the time)
three egg yolks would provide 100 fat calories
the recommended 2 tablespoons of coconut oil/milk/MCT oil would provide 200 fat calories
fermentation of vegetable fiber into short chain fats by the gut microbiome would provide about 50 fat calories
So, so far we’re at 600 fat calories here (a solid number to see if the Weightloss amount works the best for you...Or, almost there with a goal of 1,040 fat calories on this 2k calorie example diet)
Now let’s talk Decorations:
A tablespoon of butter or coconut oil provides 100 fat calories, say you do a 1/2 tablespoon at breakfast (we’re now at 700 fat calories so far)
Plus, let’s add in some Filling Good Fats to round it out:
1/2 large avocado (130 fat calories) (830 so far…and 930 so far if fattier meats are selected) )
So, I’m also going to enjoy 1 tablespoon cacao powder or an ounce of chocolate provides 100 fat calories (930 so far with leaner meats selected)...and 1.5 ounces of hard cheese provides 100 fat calories (we're at 1,030 fat calories now--ding, ding, ding! :)--with leaner meats selected)
So you get the picture! Pleasurable, filling…not hard to do...and satisfying 🙂