Dear Mark: Fat Roundup <![CDATA[

Last week, I wrote about my 16 favorite fats . You had questions. For today’s edition of Dear Mark, I’ll answer some of them. First, I explain why my keto salad recipe didn’t include any dense protein. Second, I explain a few options for steaming heavy cream. Third, I tell where I get my mac nuts. Fourth, I discuss whether you should worry about dioxins in pastured eggs. And fifth, I address the question of dietary fat and fatty liver.

Let’s go:



Yep. I intentionally left it out of the recipe. About half the time I’ll throw in some hardboiled eggs, a can of sardines or tuna, or some leftover meat, fish, or fowl from the night before, but not always. As I mentioned in the Definitive Guide , dietary protein, along with glucose, is a source of oxaloacetate. It’s the absence of oxaloacetate that inhibits ATP generation via Krebs’ cycle and necessitates ketone production. Too much protein can inhibit ketone production.

That’s not to say you shouldn’t eat protein. Protein can really help curb appetite , retain lean mass during weight loss, and improve physical performance. In fact, most people eating standard diets probably need more. And certain populations, like seniors and the ill and infirm, require more protein than the general population for the same effect .

But people seeking deep ketosis, whether for health reasons or simple curiosity, will often need to eat less protein . That’s what I’m interested in, at least for the time being. Hence the somewhat lower protein intake.

I just learned about Steamed Heavy Cream. Any tips from anyone on the proper way to do that?


If you have an espresso machine, that’s the best way to steam it. Few have one at home.

Heat the cream on the stove, then whisk it furiously. Incorporate as much air as you desire and pour into coffee .

Heat the cream on the stove, then blend. Stick blenders and stand-up blenders both work.

Get a cheap milk frother . Froth away.

Get a better milk frother . Froth even more.

Heavy cream won’t foam up like milk or half-and-half. The bubbles are smaller, denser, and more velvety.

Mark, where do you buy macadamia nuts and what brand are they?


I have a few sources.

Trader Joe’s carries a nice dry-roasted, salted mac nut from Australia. If I’m there, I’ll grab a few bags.

These are good from Thrive .

Hawaii Costcos carry an incredible 2-pound (or so) bag of mac nuts. The brand escapes me, but it’s definitely not Mauna Loa or Kirkland. They’re the sweetest ones I’ve ever had. Not sure if they’re roasted or not. Whenever I’m on Maui or Kauai, I make sure to grab at least 5 bags to take home.

I don’t worry much about organic. Mac nuts are a low pesticide nut. Their shells are quite hardy, and most producers are able to grow them without using additional chemicals.

I do stick to raw or dry-roasted mac nuts. Just plain “roasted” usually means “fried in substandard vegetable oil” (that goes for any nut).

I am wondering, I eat quite a

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