Fat till satiety

(Rusty Lee Rusk) #1

I keep seeing this. I have a fast metabolism and can eat a ton in one sitting. If i ate my protein requirement and then fat to satiety I would be eating way too many calories to be in deficit. What are my options?

(Tom Seest) #2

Try it.

(Solomom A) #3

For the majority, they know what hunger, thirst, eating and drinking to overcome these primal signals are. If unfortunately you cannot tell it, eat and drink by the scale whilst you heal. The problem is the calculators and scales can only give an unreliable estimate of your real requirements. Some try to eat by the scale and are always complaining of how hungry they are. I hope you may be more successful. If maybe some signaling hormone like leptin is messed up, an Obesity Specialist can help.

#4

I stopped at the grocery store on Sunday afternoon, they had a pound of pork belly on clearance so I grabbed it. I gently fried the pound and could have eaten a second pound - it was SO good!

(Brian) #5

Just curious… where are you in your protein “requirements”? Are you eating on the minimum side of the range or the maximum side of the range? There is a pretty wide variation in what is called for to maintain your lean body mass. Some people really do need more than others. You being male with a fast metabolism, I would suspect you may need protein more towards the higher end of the range.

FWIW, I find protein to be quite satisfying, even more so than fat. But maybe I’m a tad unusual in that regard.

Anyway, was just curious.

(Karen Parrott) #6

Try it, back it down if you gain weight. I don’t get normal off signals ( satiety) so I track and monitor my food intake. Data is king for me.

When I ate fat to my “sateiey” I gained weight for sure. It’s not my fault I don’t get normal signals. Genetically blessed with risk for extra ghrelin production. That SNP came out to play at age 6.

Not my fault but my responsibility to manage my lack of satiety for my health. Onward.

(A ham loving ham! - VA6KD) #7

I’ve learnt that satiety, for me, takes a while to kick in, so I’ve pushed hard to make it a habit to eat (slowly if I can) a reasonable meal and then wait 1/2 an hour before reevaluating whether I’m satiated or not and if I was to have more, would it be for hunger or for the (joyous) sensation of eating. It was a hard thing to do at first, not so much actually doing it, but convincing myself that I had the time to do it (given the seemingly chronic lack of time these days).

(Rusty Lee Rusk) #8

I’m set 112 gram of protein. I’m roughly 150 lbs lean weight.

(Chris W) #9

Eating calories and eating fat are two different things IMHO. If you eat fat to satiety esp when you are new and before fat adapted you will increase your metabolism most likely and never increase your glucose level. Protein will also provide satiety, eating to much could possibly, well eat you out of keto until your glucose comes down.

So once you are fat adapted and you have a high metabolism from eating a lot of fat, you can cut back, IF, or EF fast depending upon your goals. I like to think of your metabolism as a fire, if you stoke the fire with logs(fat) and keep the damper open(low insulin) at point were you stop adding the logs the fire will burn down quickly and the logs will be gone. If you only add a couple logs, even with damper open you will burn slower and take longer.

Personal experience says to shovel it in until full, and then wait until hungry again. I will admit that my full signaling was messed up for the first few weeks, so I probably over ate some but the net result was well worth it later on.

(Rusty Lee Rusk) #10

I’m about a month in. Just confused about the eat all the fat you want vs calorie deficit to burn body fat. I IF several days a week with lowest calorie count on the 3 days I work.

(Jennifer ) #11

General advice usually is - until you are fat adapted 100% (so about 6 weeks to 2 months in), don’t think about restricting calories. Your body is already making enough changes by completely switching fuel sources…let it be for now.

The argument about eating at a deficit - calories in is an estimate, but calories out is also a VERY poor approximation. If your metabolism is incredibly high like you say, calorie restriction might not be necessary for quite some time to lose weight (if ever). Frankly, unnecessary calorie restriction may bring it down, which is definitely not something you want.

I would suggest trying out the “eating to satiety” concept during this period of time. It’ll also help you to know how accurate your hunger/full signals are. When you stop losing weight, think about tinkering with the equation then.

(Edith) #12

And remember it is “fat to satiety” not “fat until you are ready to bust.” :slight_smile:

(Chris W) #13

do you work 12 hours shifts?

It is not eat all the fat you want, it is eat fat until you are full, if you are not hungry at the next meal do not force yourself to eat. This was an error I made while I was still working 12 hour shifts at the beginning. Along with cutting fat too low for a while.

(Dan Dan) #14

I always forget this :stuck_out_tongue_winking_eye:

(Dan Dan) #15

The key is to know you and know your food :thinking:

What will sustain you comfortably until your next meal :yum:

(Rusty Lee Rusk) #16

3 days, 11 hour shifts

(Tom Seest) #17

Tough. Cortisol will definitely help obscure things.

#18

Can you elaborate on how cortisol affects satiety, if that’s what you meant?

(David Marcone) #19

I’ve learned to trust my body signals with regard to being hungry or not since being keto.

But, also, if I’m getting “Sneaky carbs” (hidden carbs, mislabeled food, etc) I want to keep eating.

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #20

Satiety is satisfaction. Not full. Certainly not stuffed. It takes a while to understand the difference between the three states. I find that food becomes less flavorful as I approach and pass satiety. That is the signal for me.