Day 23: Grass-Fed Butter

Breakfast: Coffee
Lunch: Chicken salad and ½ avocado
Dinner: Salmon; veg shake (kale; broccoli); omelette

Exercise: Weights

At this stage I think I’m averaging close to 3 sticks of butter a week. That’s about 500 grams of fat per week. I use it for frying meat, I have it in my veg shakes , I mix it into my morning coffee (I’ll explain tomorrow), and sometimes I even eat it straight, like cheese (delicious when you let it melt in your mouth!).

Why do I eat so much butter?

The butter I’m eating is called Kerrygold. It’s from Ireland, and it’s made from cows that are grass-fed. Grass-fed butter is one of those “super foods” that are packed with nutrition.

Butter is mostly saturated fat which, as discussed previously, is quite good for you. Grass-fed butter contains vitamins A, D, E and K2 (the fat-soluble vitamins). Vitamin K2 reduces arterial plaque (so reduces the risk of heart disease) and helps us to absorb calcium (like vitamin D). Grass-fed butter contains butyrate, which protects against inflammation, and conjugated linoleic acid (CLA) which is linked to better heart health, less tumors, and lower body fat. Finally, grass-fed butter has equal amounts of omega 3 and 6.

Authority nutrition has more on vitamin K2 and butyrate and why grass-fed butter is good for your heart.

Won’t it make you fat?

Well I was 76kg this morning so I’ve lost weight even though I’ve been mainlining butter. To be fair, eating this much butter could make you fat, but only if you’re also eating loads of carbohydrate and not exercising enough. Without carbohydrate in your diet your body switches to burning fat for fuel.

Burning fat for fuel is called ketosis. Ben Greenfield is a triathlete that competes while in ketosis. He eats 80%+ of his calories from fat. I’d have difficulty eating that much butter. He describes his diet in this podcast.