Fat Requirements

(D) #1

I have heard in your macros you need 60% fat I have also heard 90% fat. I am 6’4", a male, 31% body fat. I started the keto diet one month ago. I always slept well had good energy and that remains the case the last mth. My macros have been 7%C, 33%P, 60%F. I consider myself lightly active, I work out 5 to 6 days a week for about an 60-90m (weights and/or cardio) but work in an office. So my protein intake should be between 110-184g, and I am shooting for right in the middle given I work out with weights which I haven’t been achieving, been below. I have kept my carbs between 20 and 30g. And I have not been hungry even though I have a large calorie deficit. To be able to hit my protein requirements I would need to add quite a bit of calories unless I reduce my fat intake but then it is below that 60% number I have seen.

Given I have significant fat stores, and if the Calc I have seen in numerous places is correct I can produce ~2500 calories of energy from my fat stores a day.

So if that is the case why do I need to consume anything other than the protein? I am not suggesting I am going to go on a zero carbs zero fat diet that sounds horrible just trying to understand. Looking for reasons other than “that’s hard”. If you can get your micro nutrients required and consume the right amount of protein to ensure you’re not losing muscle then in theory do you have to consume fat or can you rely on your fat stores for energy?

Basically trying to understand if I can increase my protein to the level it needs to be at, cut my fats in order to keep my calories at a consistent level with where they have been for the last month which has not lead to any hunger pangs or binges or any other side effects (keto flu, headaches, etc)…

Thank you for your help

(Cathy) #2

I would skip the calorie counting. It is counterproductive to keto.

(OM) #3

Some say it’s a myth, but I think this can be explained by starvation mode. If you don’t give you body enough calories, in time it will reduce the caloric expenditure so it can match the calorie intake. I think if the deficit is small enough the body will use reserves. But if it’s high then the body thinks you are staving and reduce the metabolism, so it can have reserves for a longer period of time…
Plus if you lose weight too fast you get loose skin…

(Mike W.) #4

How did you arrive at that protein macro?

#5

I am having this same dilemma. Why consume fat, if I’m already fat! So in 4 days I will only be consuming 2g a day and zero carbs for 10 days. If you follow my 10 days post on here, you’ll see the result.

(Crow T. Robot) #6

It’s to assist you in shifting from burning primarily carbs to burning fat for energy, plus give you some essential fatty acids. The crucial thing is the carb restriction to get into ketosis, then get enough protein, and simply eat enough fat to make you feel sated and energetic. That could be less or more for different people, and might be less as you adapt to using your own body fat and lower your basal insulin level.

#7

Some here who are carnivore might disagree, but I would say “110-184g” is excessive amount of protein for most people aside from a heavy body builder.

I personally go by 0.8 - 1g/kg of lean body mass, which isn’t very much.

Fat have more calories per gram than protein and carb remember so you can get a lot just from a few table spoon of olive oil or eating a fatty cut of meat.

(Mike W.) #8

It’s also because you can’t get enough energy from your own stores constantly. Supplementation also keeps up your metabolism.

(Crow T. Robot) #9

I had hoped that was implied in my second sentence, but your clarification is quite welcome. :slight_smile:

(D) #10

I find it just about everywhere I look. But here is one source. “According to Volek and Phinney (The Art and Science of Low Carbohydrate Performance), the multiplying factor should be between 0.6 - 1 grams per a pound (1.3 to 2.2 grams per a kilogram) of lean mass.”

(D) #11

Thanks Chris. So this was what I was thinking. I do feel full and I’m functioning just fine. I figured from what I’ve seen as long as I’m getting necessary micronutrients and I feel full then total calories shouldn’t matter if I have fat stores to support my activities above and beyond my consumption.

(You've tried everything else; why not try bacon?) #12

Gary Taubes reported one study where even subjects eating 3000 calories on a low carb, high fat diet still lost a considerable amount of weight. Dr. Phinney says to replace the carbs you would otherwise be eating with fat, for two reasons: first, fat in your diet has no effect on insulin levels, and it’s insulin that causes the body to make and store fat. Second, fat satisfies your hunger.

People eating a ketogenic diet don’t need to count calories, because if you get enough fat, your body will set your appetite to a suitable level. Keto-adapted people often end up at a reduced level of calories, but they do that while still feeling satisfied. I love this way of eating for that reason. On carbs I’m always hungry. (I’m still new enough at this to get carb cravings, but I’m learning how to tell the difference between that and real hunger. It’s now 6 p.m., and I’m just sitting down to my first meal of the day.)

(Cathy) #13

I believe this is only true if a person is not eating ketogenic. Lose skin will happen whether weight loss is fast or slow. It will depend on how much weight is lost and how long that excess weight was on the person.

(Rachel) #14

Is there a way to lose weight fast and avoid loose skin?