Fat till full or macros?

fat
macros
#1

I know y’all are probably tired of seeing my posts :stuck_out_tongue_winking_eye: But I wanted to see if y’all think that I should eat fat till I’m full or try to hit my percentage? I’m on my 5th week and if I eat fat till full I only have like 42 grams a day. :confused: Is that ok? I’m a 24 year old 165 lbs female.

(Karen) #2

Until full,but… If you get hungry later, eat more fat.

K

#3

Okay, i just don’t want to stress out my metabolism, go out of ketosis, or not get fat adapted.

(Rob) #4

Normally most advice would be to eat until full, though if you are eating keto carb and protein macros, then that is severe calorie restriction - ~800kcal a day.

I’d say do it for a while if you feel good. Maybe you fat adapted quickly, since you are young (and likely much healthier than most here) and so this would be fine. Expect to want to eat more eventually but if it’s working and you are truly NOT hungry (not just powering through like old school CICO diets), then go with it for now.

(Allie) #5

What else are you eating?

#6

Well I’ve been getting 800 calories or less. :confused: and I feel like I’m gaining. So I guess I should eat more even though I’m not hungry?

#7

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This was my day today, I’m at 630 calories and I’m full. This is what I meant…should I force myself to eat more before the day is over?

(Jay AM) #8

You’re still pretty new into this but, it sounds like you’re restricting unnecessarily or not getting enough fat overall. But, if you truly aren’t hungry don’t force it. However, if you truly are hungry, eat. My first 2 weeks I was eating 3k-4k calories a week, lost 10 lbs in water weight. My next 2 weeks I could barely eat 1k a day until I was too full and lost another 10ish lbs. I just listened to my body, dropped the carbs to 20g, and added lots of fat. Restricting unnecessarily can stall weight loss though so, pay true attention to how you feel and if the scale causes obsessed thoughts, put it away for a few weeks or months or give it to a neighbor you don’t like.

The basic “rules” I go by and many others can agree with especially for beginners are:

*20g net carbs max (you might tolerate more but, starting out, 20g net carbs or less will get you into ketosis.)

*Moderate protein (1g-1.5g per kg of lean bodyweight is a good goal based on the 2 Dudes recommendations.)

*Fat to satiety (add fat to every meal and, if you are hungry, eat more fat. Don’t be afraid of fat. It is good, it is keto, It is energy.)

*Do not restrict calories

*Drink plenty of water

*Get plenty of sodium and other electrolytes

#9

Yeah, Monday will be my 6th week and I’m not purposefully restricting. I don’t pay attention to my calories at all. Except when I am not getting enough. I don’t know what to do when I don’t feel full. Maybe I’ll have to just eat anyway?

#10

I mean when I do feel full

(Jay AM) #11

Like I said, don’t force yourself. Just ride it out and, if you feel odd side effects, then consider other options. Maybe give it 2 weeks.

Some people have lost hunger signals over time and may not experience being hungry even at amazingly low calories. In that case, it starts to be more like a problem. For me, my hunger is not a growling stomach. It can be fatigue, a headache, nausea, mood swings, a mix and then some.

If you feel like it’s become a problem, add something drinkable and fatty. Like, chicken broth with heavy cream and butter. Or, bullet proof coffee/tea. See how you feel at higher calories. You might consider doing some intermittent fasting for a 16/8 and seeing if you are more hungry during that 8 hour eating window. It’s all a personal experiment.

Being almost twice your weight, eating only 1k calories a day was scary for 2 weeks but, I just waited it out. I normalized to 1800-2200 or so.

(Karen) #12

Thanksgiving full, works for me if I feel like cheating. Afterwards No room, No room.

K

(Chris) #13

Is it ok to go over my fat macro?
I’m keeping carbs really low pretty easily. Is it abnormal to go over fat macro?

(Jay AM) #14

Eat fat to satiety. A number some calculation gave you isn’t a limit.

(Chris) #15

Thanks for the help!
I’m eatting 2 meals a day abd 16 hour fast. First week I felt really really full after each meal and now a little less so bit I won’t over think it!

(Rob) #16

My appetite has bounced around like crazy suggesting the body wants what it wants as long as satiety signals aren’t broken. I started hungry (2500Kcal) for a couple of months, then several weeks of mind-blowingly low appetite (1300kcal) and now back up to 2100kcal on average. In that time I’ve lost almost 60lbs (20%+ of BW), I think I can trust my signals because they seem to vary with need and metabolic progress.

Where I see a common exception is when someone has adapted to very low calorie (restricted) CICO diets from the past and is basically in permanent starvation mode (not literally starving, but slowed body processes). In this case, I would focus on hitting macro targets until you have fixed that bad CICO adaptation. A key point is not the pure calorie level (I clearly had a phase of “starvation” intake) but when this comes and why it is happening. I only got mine when fat adapted and was obviously burning body fat (scale and inches), not as a starting point which many newbies do… egged on by stupid CICO logic built into most keto macro calculators.

(Chris) #17

I like that approach- eat till your full seems healthy for most people. I mean, I used to eat way to much, even recently, and couldnt evn tell you the caloric intake. Now my 2 meals seems to equal out to about 2000 cals a day give or take bit i never feel like im going without. I am trying to build my meals around my macros roughly. Starting this has caused me to reflect on how easy it is to over eat.