Cutting the Protein, Upping the Fat. Any tips?

(South London Ron) #1

I’m a newbie to Keto, (started on Jan 1st) who was inspired to try the diet after listening to Richard and Carl’s podcast. Despite the useful info the Dudes provided alas I’ve fallen into the classic newbie trap of eating way too much protein 2 - 3 g / kg lean body mass, instead of the 1 - 1.5g recommended by the Dudes (I’ve been concentrating too much on carbs to notice this until now I guess).
So I’m looking for ways to up my fat, and reduce my protein. What has worked for others on the forum?
Many thanks,
Ron

(Allan L) #2

Change the type of meat you eat.

Find the fattiest meat cuts and fattiest mince etc. (Usually the cheapest too as not in demand)

Examples are streaky or middle bacon, pork belly, ribeye steak etc.

Using olive oil, avocados, butter and cream when cooking.

I can hit my fat & protein macros just eating natural fatty meat rather than lean meat with added fat.

Remember that fat is a guide not a goal. If you are not hungry do not eat more fat.
Protein is a goal, 1 - 1.5g
Carbs are a limit, 20g

Using an online tool like myfitnesspal or www.fatsecret.com will do all the math for you.

(South London Ron) #3

Thanks Allan, just need to shift some focus on to the protein limit I guess. Will look for some fatty cuts as you suggest.

(Ethan) #4

You can up fat also by including things like coconut oil powder, MCT oil powder, heavy whipping cream, and butter into your foods, drinks, etc. I make cappuccino with heavy whipping cream mixed with coconut oil powder. I put 2 tablespoons of butter when I make eggs. I fry in coconut oil. I drink unsweetened hemp milk. Those up the fat way up without protein.

(Erin Macfarland ) #5

Good, console advice @allan!

(Dan Dan) #6

keep it simple :wink:

A pound of low carb veggies is under 20g

A pound of fatty meat is moderate protein 112g and 90g of fat

Add 4 to 6 tablespoons of Butter /fat to meals 48g to 72g

“May the Force (fat adaption) be with you”

IF/EF Keto WOE is Self-Discovery :wink:

Good luck and much success in your journey in IF/EF Keto WOE :grin:

(Sarah ) #7

Veggie stir fry with some meat or fish, and enough oil to make it yummy but not more. You’re far enough along now that you don’t need as much fat at every meal. Your body will start burning it’s own without much prompting, and you can just keep adding fatty snacks like avocado or fat bombs or cheese as needed, to saity.

(Empress of the Unexpected) #8

That idea helps me a lot. I started about a month ago. Have to get triglycerides way down and lose the belly. Actually the only weight I need to lose is the belly fat. However pretty much found out that I am lactose intolerant. So chowing down on cheese and cream won’t be a great idea. I’m also not crazy about the oil idea. So perhaps bacon, avocados and peanut butter will work as fats?

(Kaiden) #9

I stopped eating mayonnaise in 1997. I tried making my own, with olive oil, with unpalatable results. Last year, or maybe the year before that, I discovered Primal Kitchen mayo.

I also carry F-Bombs, or at least I used to, in my wallet. I’m using single serving flax packages until they’re back up to full production, or until I give up and order single serving packets of Brain Octane.