Fat amount

newbies
(Chris O) #1

New to keto. Started on December 31. I have been able to cut carbs no problem. Question is how important are fats. Tracking nutrients daily. I seem to never hit my fat % while always exceeding my proteins. Early success, bot weight loss has slowed down. Will lack of fats keep me from ketosis?

(Michael - When reality fails to meet expectations, the problem is not reality.) #2

Just starting out the most important thing is to keep sub-20 grams of carbs per day. You want to maintain ketosis as consistently as possible as long as you can to develop fat adaptation. That can take a few months or so. Fat and protein will work themselves out over time. However, you should know that fat provides the fuel you’re no longer getting from carbs. So you need to eat sufficient fat not to be hungry. Before meals is OK, but feeling hungry all the time is not OK. Fine tuning comes later. Welcome.

(Chris O) #3

Thanks for quick reply. Good news is I don’t get hungry yet, but plan on starting exercise so definitely will pay more attention to fats

(Susan) #4

Welcome to the forum, Chris.

@amwassil is always a great guide for advice, so I won’t add to his reply, except to wish you all the best in your Keto journey =).

(sue) #5

I am eating at 1400 calories/day with carbs 5%, fats 70% and protein 25%. At day end I’m typically under 20 carbs, pretty close on fats, low on protein with calories ending up around 1200. I’m sometimes a little hungry in the evening so I’ll have a snack of cheddar cheese or some nuts and this takes me over my fat macros. My question is: is it ok to eat extra fats as long as its within my calorie range?
A lot of days I only eat one meal (dinner) but have been trying to have some bone broth at lunchtime. I am rarely hungry during the day.

(Susan) #6

Welcome to the forum, Sue =).

You are not eating enough calories. If you eat enough calories, keep the carbs as low as you can, you can go over on the proteins and fats, and should be full enough and not have to snack =). Don’t worry if you go over a bit on your proteins or fats, just as long as you keep the carbs as low as possible, and keep your electrolytes up so that you don’t get cramps and feel yucky =).

(Michael - When reality fails to meet expectations, the problem is not reality.) #7

@Cookie1837 The only thing I’d add to what @Momof5 has said is this. If you are using macros calculate them in grams, not percentages. I eat sub-15 grams of carbs per day and that represents 2% of my total daily calories. The carb macro is a max limit not a target.

#8

I don’t even have a calorie range, honestly… I have some vague idea/plan about it, I need to eat little to lose anything but if I am hungry, I eat, if I am full, I don’t. So I don’t control my calories except I eat satiating food and I focus on fat a bit more when I can’t eat enough (fat raises my calories but doesn’t satiate me well).
Exact percentages aren’t important unless you do some therapeutic keto version. My fat percentage is sometimes 60%, sometimes 75% but I would be happy with any number if I feel okay and get my protein (well, if I don’t, I feel hungry so that’s included in the former). My fat intake in grams vary way more but it’s fine. I had 50g and 254g days (both are extreme though, it’s 80-150g, usually) and both were pretty okay days. We don’t necessarily need always similar days, it’s more natural to have some wriggle room, mine tend to be big :D.

Eat your fill and don’t worry about numbers too much, just keep your carbs low. And adequate protein is important as well but it’s not very easy to eat very little protein on keto I imagine.

(sue) #9

Thanks Susan. That’s why I was wondering if I could make up the calories with fat even if it goes over my fat macros.

The snack isn’t every night; maybe 1 or 2 night a week. The carb part really isn’t a problem. I hardly ever reach 20 carbs a day.

I first started keto in 2016 and was successful in weight loss and sticking to the plan for 3 years. I felt better than I had in years. But 2019 was a very stressful year due to my husband being diagnosed with Alzheimers and I found myself doing a lot of stress eating and reverting back to pasta and bread. The new year has brought me back to keto and put it at the forefront.

I appreciate your quick response.

(sue) #10

Yes, I measure grams. I’m using Carb Manager so everything is calculated.

Thanks for your comment