Hello, I’m new here but not to Keto. That said, I’ve never managed to stick with Keto for longer than a couple of weeks so I’m no pro. I’m noticing there seems to be a debate lately around fat and protein with some followers claiming that if you need to lose body fat you should reduce your fat intake - eat lower but not ‘low’ fat and up your protein. Apparently this encourages the body to use up its own fat stores more readily than when eating higher fat? Then there are others that talk about gluconeogenesis and the need for protein to be moderate and fat to be high at around 70%. I don’t know what to think. If calories for both ways of eating are the same, would weight loss results be different? What are your views, experiences?
Thanks in advance
A Keto question
I think it depends on how much you exercise and how overweight you are. If I’m jogging 5 miles a day, I can eat more dietary fat and burn body fat too. If I’m just sitting on the couch, I can’t just drink cream and expect to lose a lot of weight. Most people that want to lose a lot of weight do fasting which is mostly a way to cut calories.
Thanks for replying. The exercise factor makes sense. I’m still not sure what to do re the protein… guess I’ll go with moderate protein and 70% fat and see how I do. I can always lower my fat and increase protein if things don’t work out. Thanks again. 
Carl and Richard on the 2 Keto dudes podcast always mention 1 to 1.5 grams of protein per kg of lean body mass. Which should be a moderate amount like you mentioned.
I also echo how it depends on activity level.
Though it seems unintuitive, sedentary ketonians actually have an advantage when it comes to this. They have greater freedom to manipulate their macros while still having functional meals and feeling satiated.
Moderately active people maybe attempt to end their day with a certain macro ratio only to feel a slight hankering for something due to the heightened stress, metabolism and insulin sensitivity of the day’s activities.
A highly active individual such as myself is even further pigeon-holed when it comes to implementing a functional macro quantities. While 2ketodudes suggest 1 - 1.5 grams per Kg of lean body mass, I am often at 2 - 2.5 grams per Kg of lean body mass, yet my ratio is still 80% fat, 15-18% protein, 2-5% carbohydrate.
- I may increase my carbohydrates eventually as i do not want to tax my adrenals.
- I may try to bring down my protein by excluding pork rinds, dairy and other potentially problem foods, but will not feel satiated easily.
- However, increasing my fat intake is not an option because my gall bladder and digestion just wouldn’t be able to take any more.
I already drink olive oil shots to keep my calories up as it is, and i don’t think that a well-formulated keto diet for someone burning 3000-5000 calories a day on top of my BMR should look like me gulping down fat by itself.
So for me, maintaining low carbs, reducing fat intake and increasing protein looks to be on the horizon. Gluconeogenisis be damned.
When performing exercise at variable intensities like i do, i inevitably cross into anaerobic efforts and doing this habitually over seasons, with a dirth of available glycogen/carbohydrate asks a lot of the adrenal glands to supply ATP.