Do I need to eat more fat?

food
(Mario Ledesma) #1

OK iv been in keto for 2 months I was eating alot of fat at the start to get fat adapted, which I think I am. but now iv cut back alot and eat mainly protein and alot of veggies I’m about 30% body fat (best guess) at 180lbs should I still be eating more fat even tho I have alot? I get like 1000 calories a day in food and I burn about 600 calories just from walking a day. Do I need to eat more in general?

(Ivonne) #2

I think you need to be eating mainly fat, not protein… the veggies will take care of the carbs, just watch out for what kind of veggies you’re eating. And I think 1000 calories is too little.

#3

A bit more detail might be helpful - height/age & some examples of your meals.

Having said that, whatever you’re eating you do need some fat in your diet.

#4

Eat more!!!. Your metabolism will start to crawl :turtle: (quantity not frequency) when you eat, EAT.

#5

Getting to eat is the best part of this lifestyle. Embrace it.

(Troy) #6

Q[quote=“Mario_Ledesma, post:1, topic:62718”]
I get like 1000 calories a day in food
[/quote]

Eat more food
No doubt on that

(Running from stupidity) #7

It really looks like you need to eat more. Generally speaking, this is a HORMONE control diet, not primarily a CALORIE control diet. (“Diet” being used to mean “the kinds of food that a person, animal, or community habitually eats” not society’s current.)

Logging your food intake is part of the learning process, IMHO. It stop you guessing about your macros and your calories. I use Cronometer because it has an official database that is controlled by the company, rather than one that anyone can add anything - no matter how incorrect - to. If I’m doing tracking to ensure I’m doing it right, I want to be sure I’m doing it right.

I highly recommend The Obesity Code by Dr Jason Fung. It’s a mostly good and easy read.

#pilingon

(bulkbiker) #8

Are you staying under 20g of carbs eating “lots of veggies”?

(Mario Ledesma) #9

I don’t think there’s a day where iv gone over

(Mario Ledesma) #10

But eating fat I’d be using that as energy instead of converting my own fat into energy right?

(Mario Ledesma) #11

I’m 19years old 6 foot 1
I eat I try to eat fatty meat like bacon and hamburger I eat cheese, green beans, spinach, ill eat Brazil nuts every now and then I drink mct oil every morning but that’s mainly what I eat.

#12

If you’re eating these foods AND you’re taking on 1000 cals a day AND you’re 19 yrs old AND you’re 6ft 1"… … … … … … YOU NEED TO EAT MORE.

If you can cope with the above, then fine. However, I seriously doubt you can continue for long. You will get too tired and hungry. Also, you are too young to be restricting calorific intake like that. Your young body needs a whole host of vitamins and minerals etc to grow (I am not a medical expert BTW). Please consider upping your intake.

Just for reference, I am strongly behind the CICO principle. However, with CICO and food in general, one size does not fit all.

(Joanna Parszyk ) #13

This!!! Perfectly summed up, simply brilliant.
I could agree more.

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #14

I’m not your Yiddishe Mame, but 'You should eat."

tira-05-quadro-4-786x660-768x645.jpg768×645 64.5 KB

Those are zoodles she’s serving, btw… :wink:

If you’re 180, and 30% fat, let’s call you 126 lbs of LBM. Let’s set a goal here of losing no LBM, and getting to maybe 20% BF, Let’s call that 158. Let’s call you moderately active with 600 calories from walking a day. If you were doing the plan that I do, which is higher protein than the keto of Fung and the children of Atkins, that’d work to about 95g of protein as a floor, per day. That works to, uhm, about 380 calories from protein, minimum. Add in 20g of carbs, to 80 kcal… that’s 460 kcal… you gotta eat some fat on top of that, call it 90g or so, which’d work to 810 kcal for a total of 1270. And that’d be a FLOOR.

Reading further down the thread, 19, m, 73"… you should eat a lot more. Let’s bump you up to a minimum daily of 110g of protein. And work your way up, gradually, to a minimum of 1500 kcal per day.

(Mario Ledesma) #15

Ya lately iv been getting hungry alot more but I whenever I am and I eat until I’m full. And I’m not intentionally restricting. I guess it doesn’t take that much for me to get full

#16

As others have said, you’re likely under-eating. Try to, at least, get more protein. That’s your most vital macro especially at your age! You’re still developing physically and mentally and you need that protein to build, build, build.