Fats and protein

(Ninfa Garza) #1

Hi, I’m new to keto. Today’s my 5th day. I’ve lost 6lbs (which I think they’re all water weight). I’m in ketosi and luckily I didn’t get the “Keto Flu” (or haven’t). Anyway, my question is, how can I increase my fats without my protein going up? I can’t ever reach “my goal” according to the app I’m using (89/92g). I cook with coconut oil and even put it in my green tea but still that’s not enough. Should I just put ghee all over my food and that’ll do it? Thanks in advance, I hope someone can help me out.

(Alec) #2

Welcome and well done. Eat butter with everything.

(TJ Borden) #3

There isn’t a fat “goal”. It’s fat to satiety. If you find yourself hungry after meals, or hungry for snacks, then you need to up your fat. Otherwise don’t sweat it

(Ninfa Garza) #4

Thank you! I’ll start tomorrow since I’m at work right now.

(Ninfa Garza) #5

So I don’t follow what the app says which is 111/153g of fat per day?

(TJ Borden) #6

I wouldn’t. Apps are good for finding hidden carbs and measuring protein (if that’s something you track closely), other than that, just stick to the basics:

  • 20 grams or less of carbs
  • moderate protein scaled to lean body mass
  • fat to satiety
(Ninfa Garza) #7

I’ve been doing good with carbs and proteins I just needed to increase the fats but wasn’t too sure how. Now I know so I’ll start tomorrow. Thank you for your help, I really appreciate it.

(You've tried everything else; why not try bacon?) #8

Should you decide that you really do need more fat in your diet (and you may not), I recommend cooking with butter, tallow, lard, or bacon fat, not oil. (There are reasons, but I don’t want to overcomplicate things for you right off the bat.) Save your olive oil for making salad dressing and mayonnaise, and avoid the seed oils. Get fatty cuts of meat, don’t remove the skin from chicken, use heavy cream in place of milk, put butter on your full-fat cheese, that sort of thing. Eat eggs—they are the perfect keto food, with an ideal balance of protein and fat.

And remember that even steak is only about 1/4 protein, much of the rest being fat. If you weren’t thinking about this, you may be eating more fat than you realize (a relief, huh?). As T. J. posted, you want to keep carbs under 20 g, to keep protein moderate, and to eat fat to satiety. Granted, at the beginning it may take a lot of food to satisfy you, as it did for me, anyway. But in a few weeks my satiety signaling really kicked in, and I found myself eating at a much more moderate rate. (The first time it happened, I couldn’t believe I wanted to stop eating with food on my plate.) Some days I don’t want much food, other days I want a lot more; I just let my body tell me. And so far, I’ve lost sixty pounds, and am working on losing another forty or so.

The point of all this is to become fat-adapted, which can take 6-8 weeks, so give yourself plenty of time to get used to this new way of eating. Once you’re fat-adapted, you’ll know, believe me.

(Ninfa Garza) #9

Thanks for your advice Paul! So no more coconut oil then? I do eat eggs, that’s basically what my breakfast consists of and I haven’t been feeling hungry between foods even though I’m not eating huge portions since the proteins add up pretty quick. I guess I asked bc my my fat intake never reaches the “goal” (now I know there’s no goal). Thanks again, your info was very helpful!

(You've tried everything else; why not try bacon?) #10

Sorry, forgot! Coconut oil is fine, too.

If you can go hours between meals, you’re doing fine. Keep calm and keto on!

(Ninfa Garza) #11

I was a bit confused about the coconut oil lol. So butter and coconut oil it is!

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

And avocado oil, if you want a little variety.

(Ninfa Garza) #13

Got it!

(Jane) #14

Do you drink coffee in the morning?

Come over to the dark side and add a tablespoon of Kerrygold butter to it!!!

Muahahaha… !!!

(Alec) #15

Also, if you search “how to eat more fat” in the forum search tool, there are lots of threads there with lots of suggestions on how to eat more fat.
Cheers
Alec

(Ninfa Garza) #16

No Janie, I don’t but I was thinking about joining “the dark side” and become a coffee drinker. Can I add stevia? I don’t think I could drink it just like that lol

(Ninfa Garza) #17

Thanks for the tip Alec, I’ll definitely do that!

(You've tried everything else; why not try bacon?) #18

You can certainly add stevia to your coffee, but just be aware that some artificial sweeteners impede certain people’s progress. It’s different for everyone, so you’ll have to figure out for yourself whether the stevia is causing your insulin level to go up or not. Everyone reacts differently, and a sweetener that doesn’t affect one person’s insulin can cause a spike for someone else.

I understand about needing sweetness in coffee. Forty years ago, when I started drinking coffee, I had to put in lots of milk and sugar to make it palatable. In fact I had to use so much sugar that there would be a quarter-inch left in the bottom of the cup when I was done. (Can you say “sugar addiction”?) These days, however, I drink my coffee black and can’t tolerate the slightest hint of milk or sweetener in it. Although, interestingly enough, under the influence of these forums, I have tried coffee with heavy cream in it, and it’s not bad! (I still prefer it black, however.)

(Ninfa Garza) #19

Well I just had my first bulletproof coffee and I loved it! I used very little stevia since I really don’t like the taste of it. I’ll try it without it later on when I wake up (I work nights). Thank you for taking the time to answer my questions, I truly appreciate it!

(Jane) #20

Lots of variations on BPC - did you use MCT oil or butter?

My husband doesn’t like the taste of stevia or Splenda but he likes erythritol in his coffee.