Fat intolerance

(Karim Wassef) #21

Bile salts are important in regaining the ability to digest fat. Also, high stomach acid triggers the gall bladder to increase the strength of the bile salts so I use apple cider vinegar daily. I’m 45 and stomach acid generally weakens with age so that helped me out.

I’m an advocate of pre and probiotics to reset the gut. For me, the fiber (pre) is not really necessary unless you eat a lot of veggies and need the fiber to ferment into short chain fats. It actually slows down the process of elimination. I used to need fiber but since I’m mostly carni with some exceptions, it’s not a big factor.

My go to is fermented veggies and cheeses- pickles, sauerkraut, kimchi, blue cheese… that’s the good stuff

(You've tried everything else; why not try bacon?) #22

You only need enough fat to satisfy your hunger. Who told you you needed more? Whoever it is, send them to me, and I’ll deal with them severly!

(Jane ) #23

As counterintuitive as it sounds, you should not take any fiber or stool softeners. There are some studies that indicate that the fiber in your meat and veg is more than enough to keep the bowels working. Even those on the pure carnivore diet do not add fiber. Sounds crazy but it is true. Personally, when I have any issues, I add full fat Belgian yogurt for a day or two. If you think that the gut bugs are out of balance, try adding garlic or onions and something fermented. Your body should be familiar with being in ketosis so I don’t know why you are having these problems. I suggest that you ditch the fiber and add yogurt/fermented foods or drinks. I doubt it is the fat. But that is my amateur opinion. I’ve only been doing Keto since July.
Good luck! Every day is a victory.

(Kim) #24

I was getting less than 50% from fat, and I believe that is too low, so I have been trying to up it more so it’s over 75% - nothing crazy, just being more aware of the fat I need

(Kim) #25

Thanks! I won’t do the extra fiber and see how things go, and add some yogurt! (or fermented foods)

(You've tried everything else; why not try bacon?) #26

As I said, you only need enough to replace the calories you’re not longer getting in the form of carbohydrate. And gram for gram, fat contains a bit more than twice the calories (9 vs. 4), so it doesn’t take as much by weight to get the same amount of energy. My advice is simply to eat what feels right and not worry about it. Fat in itself has no magical weigh-loss properties, except that it stimulates insulin much less than carbohydrate does.

(Kim) #27

Thank you- I have been slowly gaining wait and I just can’t figure out why. I have been frustrated for months and many times want to stop eating this way but yet I can’t because I actually enjoy eating this way

(You've tried everything else; why not try bacon?) #28

Are you gaining weight or fat? It is possible to add muscle or increase bone density, without adding fat. If your clothes are getting tighter, you’re gaining fat, alas! If the same or looser, then it’s muscle, etc.

If you are gaining fat, then look for what we call “carb creep” in your diet, which is a slowly increasing carbohydrate intake that we aren’t aware of, or “hidden carbohydrate,” which is carbohydrate we weren’t aware was in the food. Sometimes manufacturers change their recipes, and we have to keep checking periodically to make sure they haven’t slipped something past us.

(mole person) #29

@PaulL is right. You definitely do not want to be eating fat to some percentage unless you are trying to maintain fat mass, gain fat mass, or you are not fat adapted yet and are super hungry.

If you are having difficulty losing fat then there may be something about what you are already eating or when you are eating that is keeping your insulin too high throughout the day.

Eating more fat will only work if it causes you to eat less of the more insulogenic foods or causes you to eat less frequently.

The advice generally given here is:

  1. Eat less than 20 net grams of carbohydrates.

  2. Find your protein target in grams based on your height and weight, and try to hit this target on average. You do not have to worry about a small number of grams plus or minus on any given day.

  3. Add fat to your food such that you are satisfied and not hungry. Do NOT eat more to hit some target. It’s important not to go hungry on a keto diet and so you MUST eat enough fat to prevent that, but fat that is added to your plate is fat that can’t come off your body.

(Kim) #30

Thank you !! New day starts tomorrow with all this great advice