I’m new to this, 5 weeks worth, and I’m not sure I am doing this correctly. I have lost 15 pounds so far.
But! How in the world do you achieve 70% daily fat? What foods do you eat to drive the numbers that high?
Any info, and/or sources would be greatly appreciated!! (I have read some of the starting info but this question lingers.)
Thanks!
nealperkins
That was my intake from a couple of days ago…
I have cream in my coffee as well as on my raspberries and yoghurt.
Butter, 73/27 ground beef, bacon with a higher fat to protein ratio (Applegate no sugar). Along with eggs, this is all I eat every day. Fat is close to 80% of my calories.
Before I cut veggies, I would make a vinegriatte with olive oil to up the fat on salads.
Before I cut dairy, I would add some HWC to my morning coffee.
I dont eat dairy…except i’ve been able to add grass fed butter back to my life 
2 tbs coconut oil in my coffee. Bacon. Fatty cuts of meat. I also have 2 tbs of coconut oil again in the afternoon with pecans and a handful of blueberries/strawbs and sometimes a spoonful of healthy peanut butter in there. Make sure you’re adding a lot of butter to cooking.
Oh and make sure if you’re eating the coconut thats unrefined. Otherwise it’s gross! I literalky eat this stuff by the spoonfuls. Even have a small jar at work so when i get hungry i just eat a scoop! Plenty of fat there!
And honestly I didnt start losing weight until I ate a ridiculous amount of FAT!
My last meal prep used over six pounds of bone-in, skin-on chicken thighs and nearly three pounds of veggies. It ended up getting over 60% of the calories from fat. Just imagine if I had used a fattier meat or added a lot of cheese and butter to it.
My favorite sausages, Farmer John Hot Links, get nearly 80% of their calories from fat.
Since I’m trying to restrict calories, I had to reduce my intake of some of my favorite foods, because they’re too high in fat (and calories) – bacon, sausage, cheese, butter.
I used to joke that I could turn a 60-calories veggie side dish into a 700-calorie one by adding “just a little” butter and cheese. I imagine that would have over 90% of its calories coming from fat.
70% fat? Easy peasy.
However, percentages are pretty meaningless. Your macro goals should be stated in grams. The fat macro is not a goal that has to be reached. Protein is the only hard limit that you should be at or above. For carbs and fats, the lower the better (especially if you’re trying to lose weight). You should be eating more fat if you’re hungry. But if you’re not hungry, there’s no reason to eat more fat.
Yeah…I’m getting different messages. I think some of the info I originally received was not really correct after all.
Thank you!
To reiterate what @OgreZed said, carbs are a limit, protein is a goal, fats are there to give you energy. Eat as much or as little as you need to get the energy your body needs. Also that grams are a better measure than percent. If your macros are at 100%, but you’ve only eaten 500 Cals, then you haven’t eaten enough.
I’ve said it on other threads, and I’ll say it here. I don’t eat dairy, but you can take butter from my cold dead hands.
Sometimes you’ll get different messages because keto is different for everyone. But I wish I hadn’t heard not to eat too much fat BEFORE I was fat adapted. The process just took longer and A LOT of brain fog. Once you’re adapted then you start to come down from how much fat you’re consuming. HOWEVER, just like others have said listen to your body. If I’m super hungry I add more fat. Period. 
@nealperkins We’re not recommending fat because it’s keto magic, but because it’s the safest source of calories, since compared to carbohydrate and protein, it hardly raises insulin secretion at all. We want to keep insulin low for so many reasons, one of which is that it is the fat-storage hormone. Eat less than 20g of carbohydrate, protein in relation to your lean body mass (0.8-2.0 g/kg), and fat until you stop being hungry. When you stop being hungry, stop eating. Don’t eat again until you are hungry again. You will soon notice your body controlling your appetite to a level that will allow it to burn both the fat you eat and the excess stored fat in your adipose tissue.
These responses are very helpful and just ‘make sense’. Somehow this clarity did not come through the various other info sources I was getting.
So, I am ‘ketosing’ according to my blood level but I ‘think’ I am significantly far from my ideal levels. I am using a blood test and soon a gluco blood test until I develop a feel for proper eating. I am also trying to learn MyFitnessPal as another tool for the same reasons.
Very helpful, I thank you!
Neal Perkins
