Fat to satiety

(THERESA PITTS) #1

I’ve heard the mantra “Eat protein to 1.0 gm for every 1 kg lean body mass, incidental carbs and fat to satiety”. So, my LBM is about 35-40 kg (i’m short and small boned). This means between 35-40 gm of protein a day. I can easily eat that just at breakfast. Does this mean that I can/should eat 1 meal a day and eat fat for the rest of the day, if I get hungry? If so, what makes up a good fat to snack on? I’ve got fat bombs and Macadamia Nuts.

#2

Just confirming that the grams of protein you’re referring to is actual protein and not a source of protein? In other words, 110 grams of chicken breast contains approximately 24 grams of protein. Is this how you’ve been calculating your protein?

(THERESA PITTS) #3

I use MFP to calculate my grams of protein. For example, here is my breakfast from yesterday:

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#4

Gotcha. Then basically the answer is yes to your original question. How much you eat, and when, is completely up to you as everyone is different with their preferences. I no longer eat breakfast and only have a small lunch because I don’t normally get hungry until around 6pm…but that’s just me.

Check out the recipe section as it has lots of great things for you to try. Nuts, cheese, fat bombs, they’re all good options. Green veggies slathered in butter are always yummy, too.

(Jane Reed) #5

This is a case where I would drink a bullet proof beverage to stifle hunger. The fat in it would allow me to skip a meal.

What a shame your protein allowance is so low. If you were willing to take the time to experiment, you might exceed your allowance for a while to see if it stalled fat loss or caused the return of conditions keto had alleviated.

There are, after all, docs in the keto camp who recommend 2 grams, not 1, of protein per kill of LBM.

(Jane Reed) #6

One more suggestion for extra fat:. seek out the thread for making creme fraiche at home. I do this myself. Spoon some into a bowl, add a touch of flavoring or extracts (like vanilla or maple) and a bit if sweetener if you like. It’s like a pudding that is very satisfying.

(Karen Parrott) #7

Do you get correct hunger and full signals? I do not, so I had to invest more time in tracking and going more “instrument rated” on my weight loss and weight maintenance.

I might 33% of the time, but the rest- well, my genetics are not in my favor. I’m keeping 71 pounds off over 5 years after 40 years of obesity. It took a long time to figure this out for me.

Good luck. I can see how satiety is a good tool for most, but if you don’t get the right signals, satiety is an okay tool, but not a top tool for me.

(Jen Andrew) #8

How do you track? What do you mean “instrument rated”? I have bad genes too, ghrelin problem, FTO genes…so My satiety means nothing to me…I cant lose weight, but I do gain slowly…

(Cocker) #9

I’d monitor TBH - what happens if you just eat no carbs? Are you still in keto? Are you getting enough protein? How do you feel?

See if there actually is a problem before thinking of solutions to the problem.

(Karen Parrott) #10

My Fitness Pal. For tracking

Instrument rated is a pilots term for being able to fly a plane by looking at the instruments more so than visual ( required in tougher weather conditions). So I might use MFP and data from my Fitbit to decide for my hunger is physical or as a result of faulty signaling from my brain/ hormones.

So I was able to lose weight on a packaged MLM program ( I don’t use it now , nor would I recommend it now). When I switched over from weight loss to weight maintenance, I went paleo in 2012, LCHF in 2014, and more Keto in 2015-2017 modified a bit

I had lost 70 pounds but regained 8-10 in 2015-2016. I did a restricted time eating window IRB study from the Salk institute in La Jolla and found better weight loss with LCHF/Keto I also found it easier to lose weight if I dropped my fat levels somewhat during loss.

Eating early in the day helps me 6am-1 pm most days

The difference for me between loss and maintenance and gain is small as far as macros and total intake go, so I do track every day.

Everyone hated me for being fat in the '70s and now I’m hated for tracking and weighing, but I do slide into my skinny jeans and rock them, stronger physically and mentally , so at age 51, everyone can shove it who doesn’t understand or agree ( yes, yes, yes my total intake really matters) :expressionless: My people pleasing days are over.

That being said, having some normal signals does help me cope and that’s what Keto does for me. Some people in my situation go to um … anonymous support groups. But I found that once I stopped eating binge foods, that I could borrow and practice principles without attending meetings.

. Plus I get a $40 per month discount on my very expensive health insurance. I’m a single parent, head of household. I can’t mess around with obesity illnesses. My kid will model after me. So she can see me cook at home, walk, do strenth training.

Do what you need to do for you and you’ll find what works. I’ve had to tinker more in weight maintenance over 5 years than I have in my life. But I’m cool with it. I got and get results. 40 years is a long time to be obese. The next 40 are mine!!!

Good luck and never stop trying. :muscle:t3::muscle:t3::muscle:t3:

(KCKO, KCFO 🥥) #11

:thumbsup::thumbsup::thumbsup:

Congrats on sorting it all out. I have done pretty much the same thing in the last few years. I am finally where I wanted to be. Its been a long and winding road. I don’t care what others think about my current WOE, I too slip into skinny jeans now and rock them and I am older than you are. Wish I had gotten here sooner but better late than never.

(Karen Parrott) #12

Yes!!! Indeed. Sometimes I call them Keto revenge clothes :joy::joy::joy::joy: