Eating Fat To Satiety: Testimonials

(Nathan Toben) #1

What is your experience with truly eating fat to satiety?
For some of us with a history of disordered eating, doing so has helped bring their hunger back into alignment with hunger and satiety signaling.
How about for weight loss? Counter-intuitively, it seems that people have experienced weight loss despite eating a caloric surplus in the process of reaching satiety on fat.
How about body composition? Have we put on muscle while dropping body fat?
How has eating fat to satiety affected or not affected mood, mental health, motivation, emotion?

(Amanda ) #2

Personally, after 3 months on keto, I still don’t do well eating fat to satiety. It does not seem to satiate until I’ve actually eaten a ton, and then I get a bit of a stomachache. Work in progress still.

(Aimee Moisa) #3

As a binge eater myself, I have happily discovered that “eating fat to satiety” actually works for me. And I find myself more conscious of myself while I am eating because there are no carbs causing a huge insulin hunger or nomnomnom spike. I actually have the mental clarity while I am eating to notice when I have had enough and stop. That only happens with high fat meals.

P.S. I dont like animal fat on any meats, I have to add bacon fat, avo, dairy-source fat, or oil fat.

(Aimee Moisa) #4

I started May 20, how long ago is that? LOL

#5

For years, it worked great for me, now I’ve got to track everything during the week so I can eat MORE than my satiety tells me to. It’ll cut me off too soon for my current goals.

Not counter intuitive at all, that is, unless you think this is all about calories in/out.

Yup, done exactly that! But you gotta earn it! I see many people claiming (and maybe it’s just bad wording) that keto and fasting make them loose fat and GAIN muscle… Only way you build muscle is to earn it by pushing your muscles to failure/tearing and growing them back stronger. But we can absolutely do both at once, it’s just a slower process.

(Nathan Toben) #6

is fat more satiating the more adaptated one is?

is it case by case? Is it more a taste buds adaptation than a metabolic adaptation that makes certain macros more palatable/satiating than others?

my experience so far is, when i drink sole MCT oil to break a 16-18hr IF, it doesn’t curb hunger.

(karen) #7

I struggle with the concept of calorie surplus / losing weight. If I lose weight, then apparently it wasn’t a calorie surplus, right?

My personal experience is hard to quantify: on the one hand, when I eat lazy keto, my weight starts creeping up a little. It’s not huge, but maybe a pound a month in the wrong direction. On the other hand, I tend to put what I think I want to eat on my plate and then finish it. I’m learning to put less on my plate / have a more precise idea of how much it will take to bring me to satiety, but the last few bites / 100 calories may be 100 calories my body doesn’t really want, hence the weight gain.

ETA: I’m also using EF to drop my weight by about a pound at a time and then keep it there, so it’s possible the weight “gain” is just a rebound and I’m being overly ambitious in my estimate of how much fat I actually lost while fasting.

(Michelle) #8

It took me about 6 weeks to reach fat adaptation. Once I achieved that, I had a very positive experience eating fat to satiety. I can usually tell after a meal whether I have had enough. If not I will have a spoon of CO or a fat bomb. Also, if I feel hunger during the day when it isn’t meal time, I will do the same (CO or fat bomb) and a glass of water. The water gives my stomach the full feeling, and by the time that dissipates, the fat satisfies me.

(Nathan Toben) #9

it took 6 weeks, were you strict? did you have days where carb > 20g or protein was high?

(Michelle) #10

I have been strict since day one. If I ever go over in carbs it is in the form of veggies. I don’t eat any replacement “keto” sweets, no diet sodas, no artificial sweeteners. At about six weeks I noticed that I could go for hours without eating, could comfortably fast. I guess that is fat adaptation.

(Erin Macfarland ) #11

I’ve been doing Keto for the majority of the past four years. I’ve tried just about every variation out there, and I used to try and eat additional fat when I found myself hungry after meals. I’m very lean and active, and for a long time I would try and “fill up on fat” because i was really trying to eat protein in moderation, so I’d avoid eating more fatty meat and go for things like fat bombs or macadamia nuts when I felt ravenous after a meal. This did not work for me. I could eat a crap ton of nuts or fat bombs and not feel satisfied. It was only after going zero carb/carnivore for a couple of months that I stopped worrying about my protein intake. I realized that fatty meat, whatever amount I wanted, really helped me feel satiated. I went back to eating other things because I missed vegetables and chocolate! But I didn’t limit myself around how much meat I could eat. Once I started doing this I stopped having that residual hunger after meals that if previously tried to fix with additional fat. So for me, eating fat to satiety was not effective. Eating more fatty meat however has made a huge difference in how satisfied I feel. I would eat nuts and fat bombs and end up feeling nauseated but not satisfied. Now I just keep eating rib eye until I’m full and happy :wink:

(Nathan Toben) #12

Taking this to heart.

#13

Great topic. I Omad throughout the week and to hit my desired macros I eat until I am Thanksgiving full. This is probably my favorite part about the keto lifestyle. It blows my mind that I can eat as much as I am, and still be dropping weight.