Do I need to eat all my fat

(Gabe “No Dogma, Only Science Please!” ) #21

The others have already said it. Very pleased to see the advice you’re getting.

I had a whinge about this last summer, essentially saying what everyone above has said: Stop telling newbies to eat more fat!

(Dan) #22

Great video thanks

(Dan) #23

For the first two or three days I was trying to eat the fat as a colleague of mine who is doing keto (who knows everything) told me, however I did read a few things and stopped eating the full amount. Most days I may only eat half of what my macro states.

(Bacon is a many-splendoured thing) #24

Eat when you’re hungry. Stop eating when you stop being hungry. Don’t eat again until you’re hungry again. That’s it.

(Gabe “No Dogma, Only Science Please!” ) #25

Yeah, macros are kind of bullshit. Stop eating sugar and starches. And as @PaulL said, eat when you’re hungry, stop when you’re not hungry anymore. That’s the whole thing.

Once you remove your foot from the metabolic gas pedal by eliminating sugars and starches, your blood glucose will be lower throughout the day, allowing your insulin to remain lower throughout the day, and voila – you will be less hungry, you’ll probably have more energy available, and you’ll burn stored body fat.

Be aware that, if you have a lot of fat to lose, you’ll get great results, and then eventually you’ll hit a new homeostasis, and it might not be quite where you’d aesthetically like to be. But you’ll be far healthier! :slight_smile:

(Gabe “No Dogma, Only Science Please!” ) #26

While I think stress and lack of sleep are keeping my hormones out of balance and my weight higher than it should be, I definitely think that I could be a little slimmer if I stopped eating when I was no longer hungry – rather than, as is my wont, when I’m stuffed silly!

(Dan) #27

Thanks Gabe

I do have fat to lose but not loads. However according to my scales it’s about 31% when I started

(Eric - The patient needs to be patient!) #28

I’ve made my own bacon once and it amazing. Will do some more soon. I only have 8oz left in the freezer.

(Dirty Lazy Keto'er, Sucralose freak ;)) #29

Well first off, as it has already been started, no “you don’t have to eat more fats” just to up the fat / protein balance.

That said, I’m not sure what kind of fat bombs you have tried, because my GF makes new different fat bombs all the time, they are like little pieces of fruit or chocolate flavored cheese cake ! Don’t know how anybody could not like them ?
I eat them for a snack before dinner… Or as a desert.
She made some new ones just yesterday… Blueberries and cream, and sweetened with Splenda FTW ! Bam ! :slight_smile:

Other times when she doesn’t have any fat bombs made, and I need a snack to keep me going until dinner, I just mix a few tablespoons of cream cheese, a shot of heavy cream, a shot of vanilla extract, a few packets of Splenda, and some blueberries or strawberries from the garden. Mash it and mix it all up. SO good :slight_smile: And plenty of fuel to keep me going another 3 to 5 hours if need be.

(Dan) #30

Sounds good fish Chris.

Tbh I haven’t needed any snacks. To begin with I did have maybe a handful of peanuts but I was never really much of a snacker. Chocolate sometimes but don’t really have a sweet tooth so prefer mostly savoury

(mole person) #31

That’s a useful video, thank you.

I think the idea that fiber grams are metabolically inert can be a problem. People tend to make the leap from fiber not causing glucose to spike to it not affecting insulin and this isn’t true. Furthermore, there seems to be an effect of processing so that fiber from things like bars, and shakes and ground nuts and seeds has an increased metabolic impact to the whole food. That’s why many here count net carbs for whole foods and total carbs for processed stuff. However, Dr. Westman’s approach is simpler.

(Dirty Lazy Keto'er, Sucralose freak ;)) #32

But the thing is, counting “all carbs” is fool proof :wink: If I count a few non digestible fiber carbs, as just ‘carbs’… So be it. Then maybe I only had 8 gm of carbs that day, instead if 16… But that’s still fine :slightly_smiling_face:

(Dirty Lazy Keto'er, Sucralose freak ;)) #33

Well hey Dan, your lucky like that. I’ve just been a food hog all my life. Loved junk food, and usually didn’t go more than 6 hours without eating something. Was definitely a snacker… But more like a binger. So like if I needed a “little something” to get me through until dinner, I might have a king size candy bar, a big bag of chips, and a 44oz soda…
Or 3 or 4 glazed donuts…
Always had a sweet tooth, and maybe kind of still do… But it’s just waaay easier to control now :slightly_smiling_face:

Speaking of which, I ate an early dinner yesterday… About 3 pm. Then, last night by 2am, of course I was a little hungry… At which point my GF says, do you want one of those blueberry fat bombs ? I paused for second, and then told her, well, I could probably eat about 9 of them right now :slightly_smiling_face: …but no thank you. I’m just going to go to bed, and I’ll think about food tomorrow :wink:

(Bacon is a many-splendoured thing) #34

I think you meant 34, didn’t you? Three or four isn’t a lot . . . :grin:

(Dirty Lazy Keto'er, Sucralose freak ;)) #35

Well, when I say glazed donuts, it was usually those 7" maple bars, sometimes custard filled. If they were little regular donut shaped rings with a little glazing, 5 or 6 would not have been a problem :slight_smile:

And btw, many days last year, Id get 4 big custard filled maple bars, or apple fritters, and have two right before bed, and the other two with my breakfast and coffee :slight_smile:

(Bacon is a many-splendoured thing) #36

Ohhhh! Well, when you put it like that . . .

But my binges were not so much 3 as 3 dozen, back in the day. I promise faithfully to give everyone an opportunity to invest in Dunkin Donuts if I ever decide to go back to carbs, lol!

(traci simpson) #37

I don’t think this chart is helpful at all. I’m 5’3 and it’s saying I should weigh between 121-135. If you saw me, you would say that those numbers are unachievable and would leave me looking emaciated. Does this chart take into effect muscle mass?

(Eric - The patient needs to be patient!) #38

No it does not. It might not work for everyone. I look at ly height and calc the protein source wt I can have and I use the top # because of my age (sarcopenia).

(Bacon is a many-splendoured thing) #39

The chart does not say that’s what you need to weigh, it is a basis for calculating your protein intake. It is actually comparable to the lean mass that, here on these forums, we recommend calculating your protein intake off of. It is not supposed to be your total weight.

“Reference weight” is a made-up term, solely intended by Virta to serve as a means of indicating how much protein people should eat. Dr. Phinney has said explicitly, in several lectures, that he has no idea how much any given person should weigh, so he drew up this table instead. Ignore the weight column and concentrate on the protein intakes listed for your height. You may very well need to adjust from there, but it should be a decent starting point.

(Eric - The patient needs to be patient!) #40

You said that way better than I did. Thanks Paul.