Fat macro

(Marianne) #1

For weight loss, is it okay to exceed the fat macro, or should you keep it at the suggested macro so your body burns more of your own body fat? I usually exceed my fat macro by 20-50 g.

(Allie) #2

Carbs are a limit to keep below 20g, protein is a goal to meet, fat is a lever to ensure you’re not hungry.

(You've tried everything else; why not try bacon?) #3

On a well-formulated ketogenic diet, the low level of dietary carbohydrate keeps your serum insulin level low, to allow your adipose tissue to release the excess fat you are storing. The body is capable of coping with a range of metabolic conditions, and will adjust your metabolism to suit. The point of fat on a ketogenic diet is that it is a good source of calories to replace the calories no longer coming from carbohydrate, since it stimulates insulin to a negligible degree. So we advise eating to satiety, not to some amount handed you by an app. If you stop being hungry, stop eating, regardless of whether that’s more or less fat than the app told you to eat. You’ll be fine.

#4

In most cases that’s not enough to make a difference, just pay attention to it and the results over time.

(Carl Keller) #5

Exceeding your fat macro is fine if you need it to achieve satiety. And yes, if you have less dietary fat to fuel your body, it’s more likely that your body fat will used… but that’s getting ahead of yourself. For now and until you reach a point of being fat-adapted, follow your hunger and let it determine how much you eat.

It might be six or eight weeks of eating LCHF before you are fully fat adapted and you will know it when you can go long periods of time without significant hunger and you have good control of or an absence of cravings for sugar. It’s then that you can lower the amount of fat you eat and your body is more likely to use body fat. The key to it all is to pay attention to your hunger and respond appropriately.

(Marianne) #6

Thank you, everyone, for your patience and help! Although I don’t know if I am fat adapted yet, I have no cravings for sugar. Went out to breakfast this morning (cheese omelet only) and they had a large cooler of desserts of all kinds. I looked at every one and they were really beautiful, however, I had absolutely no desire for any of them. When I am hungry and think about my meals, I crave something delicious like a steak.