I need some clarity on macros. I have asked this before but I still don’t fully understand. I need someone to break it down to where a 5 year old can understand it. Lol
So here’s my question.
I’m going to start counting macros. I haven’t before. I did a formula and figured out I need no more than 71g of protein daily. And need the rest from fats.
So as long as I make sure to stay under 71g of protein. If I don’t eat enough fats. Or go way under on fats and eat mostly protein on my OMAD. Will it hinder weightloss by eating more protein than fat… as long as I stay under my daily protein goal ?
I know every says eat fats to help hunger. But I am satisfied with proteins. I hope I worded my question right so I can get the answers I’m looking for.
Clarity on macros?
So you plan to eat your protein goal and add fat to your meal until you feel full. I saw in another thread you eat chicken breast. There is not a lot of fat in that. You may want to switch to thighs. Eatfattier cuts of meat and that will help. You can also add butter or mayo or avocado or another fat source to obtain fullness.
Actually I was asking if I eat under my protein do I have to add fats to not stall weight loss. Like should I aim to reach my fat goal if I’m satisfied without it.
This is my opinion and others may vary. As long as you’re getting the protein you need and keeping your carbs under 20 grams, you do not have to eat fats in any particular quantity. This is assuming you have enough body fat to burn. Dietary fats don’t put you into ketosis, low carb does. There’s no need to push fats beyond what you need to keep you full.
If you are keeping your protein under 71g and keeping fat below that, you are way under eating on daily calorie consumption. There are only 3 ways to get calories and if you reduce all of them you are doing damage to your metabolism and not doing keto right.
We fight against the calories-in-calories-out model of weight loss, which is also expressed as “eat less, move more” or “a calorie is a calorie,” because it is not nuanced enough to describe what the body actually does. But even the carbohydrate-insulin or hormonal model of food partitioning has to take the First Law of Thermodynamics into account. It’s just that the stridency required to get through to diehard CICO folks often leads us to forget that part.
The reason the situation is more complex is that the body partitions the fuel we give it differently depending on the type of fuel. We do not gain or lose weight depending on our gross caloric intake or our total energy expenditure, but rather in accordance with how much fat, carbohydrate, and protein we are eating.
Too much carbohydrate stimulates the secretion of insulin, which drives the glucose in the carbohydrate into the muscles for burning and into the fat tissue for storage in the form of fatty acids. Too much insulin blocks the hormonal signaling that tells the brain that we don’t need to eat for a while, which is why we feel constantly hungry on a high-carb diet. A minimal amount of carbohyrate has the reverse effect; it allows fat to leave the fat tissue to be burned by the muscles and allows our satiety signaling to work properly again, reducing our appetite while also reducing our excess fat.
Restricting calories is counter-productive, as well, because the body responds to famine by lowering its basal metabolic rate, putting a hold on non-essential processes, and grimly hanging onto its fat stores. In times of abundance, however, the body ramps up the BMR and even finds ways to waste energy, it starts growing hair and encouraging reproduction again, and even lets the fat cells and the muscles metabolize excess stored fat.
All this means that weight loss is not about eating less but about eating right. And it also means that weight gain is not about eating too much, it’s about having eaten the wrong things. The problem with the CICO logic is that it assumes that eating too much is what causes weight gain, whereas the reality is that eating wrong causes weight gain and thus causes us to need a higher caloric intake in order to supply the extra calories needed for storage.
Thanks. I have plenty of fat to burn. Lol I just feel weird adding fats to my meals when I am satisfied without them. But I also know protein can spike Insulin. So I’m wondering if eating mainly protein will hurt my weihht loss as long as I stay under my goal. Thanks 
Thanks for this. I see what you mean. I thought I would be okay with less calories as long as I’m not hungry after. But I can see how that would end up working out maybe not in my favor
As long as you are keeping carbs low, and getting more or less your protein goal, eat fat until you are no longer hungry. Then stop eating. Keeping the carbs low is over 90% of keto, so don’t stress too much about the rest. You’ll be fine. 
Thanks! I was hoping for this answer. I feel weird adding fats when I’m not hungry. I used to be a binge eater and I just don’t want to go there. I finally learned to ear when hungry. And stop when full. I may try adding an avocado with each meal and leave it at that. I’ve heard avacodo has fiber too:)
Avocadoes are great. I wish I liked the taste better. My mom had a yummy guacamole recipe; I’ll have to dig it out and see how keto it is.
Keto is a very simple concept – minimal carbs, adequate protein, fat as needed (for satiety).
You want to keep carbs low, because that’s what keep you in ketosis. The 20 grams of net carbs is a lowest common denominator that would put nearly everyone into ketosis, but many can go higher. But, in general, the lower the better.
You need to make sure you get enough protein, because your body needs them. It will vary depending on your body mass and activity level. Make sure you get enough. More is better than less, and it’s hard to get too much.
After that, its fat and calories. If you’re trying to lose weight, you’d want less fat. But if you’re hungry, you need to eat more fat. Maybe a little protein. But as few additional carbs as possible. Early on, it’s OK to go above a calorie goal. For most people, getting into ketosis provides a natural appetite suppressant.
I’ve yet to see if I can tolerate more than 20g carbs and I’m scared to test it. Lol I don’t want to get knocked out of ketosis. I have gone 23 before but that’s it. And I seemed fine with that but haven’t done it again. Some days I only eat 5. My average is 15
My response would be near identical to @OgreZed , one thing to add on the fat though, while you DON’T need to dip everything in butter and chug lard like most of the internet would tell you too, remember that this IS a high fat diet, and that fat is our MAIN energy source, dietary fat can me metabolized and used quicker than our body can mobilize and burn off the stored stuff. It’s all a balance. If you feel sluggish or run down you may need to up dietary fat. As long as what you’re eating can’t be confused as a low fat diet, you’re most likely good. But again, doesn’t have to be stupid and you really don’t have to be afraid of the protein in most cases.
Since I try to severely restrict calories, I’m more willing to exchange a few extra low carb veggies for my high fat ingredients. One of my big issues is that I love too many high fat (and thus high calorie) foods – bacon, sausage, butter, cheese. I could easily load up on thousands of calories on those. 
SO TRUE , i have a long drive home from work and one evening i was hungry and had a bag of almonds in the car, i ate 1300+ calories of them YIKES , but they were delicious and i have learned my lesson
The point of the diet is to get enough calories by eating fat to satiety, not beyond. Fat, because it stimulates insulin secretion the least of the three macronutrients, so it is a safe source of energy. To satiety, because that’s how your body tells you you’ve given it enough energy. If you have fat to lose, eating to satiety lets your body tell you when it has enough energy to do all the things it wants to do, while leaving room for burning off some of that extra fat. Your body won’t let that fat go if it’s starving. If you’ve already lost all your excess fat, eating to satiety matches your energy intake to your energy expenditure, without your having to count a single calorie.