Can anyone please tell me if this is too much fat or not enough:
This morning I had coffee with 2tbspn cream, 20ml coconut oil and 10g butter. (made me feel a bit sick and I think it was the butter)
Lunch was salad, spinach, lettuce, tomatoes, cucumber, half avocado, slice of cheese 2 boiled eggs with Caesar salad and olive oil.
Dinner courgettes and mushrooms fried in butter and 2 rashers of middle bacon
30g salted macadamia nuts
I never know if I am eating enough fat or overdoing it.
That depends, are you hungry?
There isn’t a specific fat goal, and the amount you want/need will change as you progress. If you’re hungry, eat fat.
Thanks for your reply.
The coffee fills me up I have that at 6.30am then I had lunch at 12.30 and I was full after that. About 4pm, which I forgot to mention I had 2 slices of cheese because I was peckish. Then dinner at 7. Right now at 10pm I am not hungry.
I am never over hungry.
It might help if the coffee didn’t seem so fatty. If you do a bulletproof coffee (adding a tablespoon of cocoa powder) to your coffee, it helps bind the fat (makes it like a cappuccino) 
It DOES however, add 2g of carbs to your coffee - so as long as you have lots of “head room” in your daily 20g limit, it’s worth giving it a try.
The recipe I use is:
1 tbsp cocoa - 12 cal, 1g fat, 2g carb, 1 g protein, 0 Sodium, 82mg Potassium
1 tbsp MCT (or coconut) oil 130 cal, 14g fat, 0 carb, 0 protein
3 tbsp 35% whipping cream *get Lactancia 0 carb - 150 cal, 15 g fat, 1g protein, 15mg Sodium
2 tsp butter - 67 calories, 8g fat, 54.7mg Sodium, 2mg Potassium
1 tsp vanilla extract (optional) = 12 cal, 0 fat, 0.5g carb, 0 protein, 6mg Potassium
2 cups coffee - 4 calories, 0 fat, 0 carbs, 0.5g protein, 10mg Sodium, 222mg Potassium
Total - 375 calories, 38g Fat, 2.5g Carbs, 2.5g Protein, 79.7mg Sodium, 312mg Potassium
Cheers!
Probably the coconut oil that made you feel ill. I personally get very ill from the taste of coconut oil so buy flavourless and odourless from Amazon.
My first BPC with regular coconut oil came straight back up again within 10 minutes.
Use an online tool like myfitnesspal or fatsecret etc. It does all the work for you and will tell you exactly how much fat you are getting and also watch out for hidden carbs.
Use an online tool to calculate your macro’s like:
or
I think enough fat is part of a bigger question. Are you new and trying to fat adapt, are you fat adapted and trying to lose weight, Or last of all are you in maintenance mode.
When fat adapted and trying to lose weight then I say keep your carbs low and not worry about amount of fat let your body provide some. The best advise already stated is don’t go hungry eat fat till satisfied. If new and getting to fat adaption then eat lots of fat and get your body used to burning fat.
If in doubt, eat more fat. When the thought of more fat makes you feel sick, you’ve had enough. Enjoy that bacon!!
Isn’t this great compared to the appalling govt recommended diet most others are on?? We get to gorge on butter and bacon, and we lose weight, and regain our natural health. KCKO!!
it is great, however not one bit of bacon yet for me, will do side pork but no chemie cured meats
and not for reasons of cancer, however maybe valid, but for the reason of causing vitamin A deficiency.
I know there’s a lot of info to absorb on this forum, but just a little food for thought:
I make bacon following @richard’s recipe. It has about 70mg of nitrates per an ENTIRE pound of bacon.
The average daily intake of nitrates from vegetables is 157mg.
And 80% of nitrates consumed come from vegetable scources.
I’m not suggesting certain levels of nitrates are good or bad, just that if you’re trying to limit your intake, you’d probably be better off skipping the salad, and eating the bacon.
Yes, I did put more coconut oil in that day, I’ll reduce the amount and see how I go.
I am fairly new, but this is the second time this year. I started about February and kept it up until April. I did give up alcohol for about 5 or 6 weeks then gradually started back drinking a couple of times a week. We had a holiday a couple of weeks ago where I went completely off Keto. I tried to stay low carb but we ate out for every meal and it was hard to find a place where I could do Keto so I just did my best but the alcohol intake went up. I was very annoyed with myself but I started again.
I have always loved eating fatty foods so it’s no problem for me. Also eating low carb is no problem as I get reflux with carbs like bread and potatoes pastry cake etc. I love veggies and I have never been a big fruit lover. So it should be easy for me. But I was worrying about the fat whether it was too much. It’s probably because all diets were low fat. I’ve been on and off diets over the years.
I will admit that I miss drinking but once I stop I’m okay. Not everyone will admit to liking a drink because of what other people might think of you.
Also I had some not very nice health news last week which made me think why bother? I already have macular degeneration and on the check up last week I was told I could have glaucoma. I was a bit peed off with that news.
Whoops I’ve been carrying on a bit with this reply.
I’m determined to do this WOE for the rest of my life because it’s satisfying. It’s great being able to eat the things you love, but as with all “diets” there is always something we have to give up. I will do it though.
Thanks everyone for your replies and the links, I have some reading to do now.
And I forgot to say thank you for answering my question. It seems my body will tell me if I’m eating too much or not enough fat.
Bacon and eggs is my favourite breakfast with mushrooms fried in butter and I love pork belly.