Fats , how low?

(Luke) #1

Hi guys. Has anyone or does anyone try and get there fats really low on keto woe or will you drop out of ketosis or just have no energy? I’m going to try and do a shred which is just where you try and get your body fat percentage to anywhere below 15% is good apparently and quite hard to do. Currently at 19% BFP. Thanks in advance.

#2

I just eat, keto…no friggin carbs.

(Luke) #3

Hi. How do you go with it? Have you achieved 15% body fat or lower with keto woe. I’m in a spot with keto where I think I’m at a plateau with it I don’t think I’ll get there just doing that. I think I need to prob cut fats down and maybe nuts. But my question was can I cut the fats out and it will be ok or not?

#4

I personally need my calories to function and feel satiated (that’s very important for me).
I suppose as long as I have a deficit and fat to lose, I would lose fat, no need for extreme measures.

Starvation is never the answer. Keep some fats.

But feel free to ignore me with my huge fat percentage :smiley: (Starvation is still bad.)

(Peter - Don't Fear the Fat ) #5

You’ve set high standards! …. I’m pleased I can see my feet lol

I’m not even sure how to measure fats % at home :thinking:

#6

There is the method with skinfold calipers… I am not sure I could do it right. I can’t even measure my waist with a measuring tape, I get different numbers every time :smiley:
I just look at my belly, yep, still fat and that’s about it. I will see when the fat disappears and my muscles will be more visible. But for people who care about those numbers, that’s the method.

(Mike W.) #7

I would watch some videos from Robert Sikes (Keto Savage) he was/is a Keto bodybuilder. The numbers you’re talking about are not on the radar for most of us. I’m just trying to keep my feet.

(Luke) #8

Hi Peter , standards yes high and apparently quite hard to do. Very strict. I’ll be happy for a time at 15% if I get there , I just want to do it once. I’ve come from about 28% BF but it gets harder to lose it.

(Luke) #9

Hi. Yes they measure it at my gym. I also have an app on my phone that pairs to a expense set of scales I bought , and you put lots of information into the app and when you weigh it tells you all sorts of stuff.:joy: but when and if I do get close I’ll have the trainers do it.

(Luke) #10

Hi Peter. Ive got a set of scales that tell you. It’s paired to an app on my phone. I didn’t really find any answers here but will cut back fats on keto and see what happens lol. :face_with_monocle:

(You've tried everything else; why not try bacon?) #11

Don’t go bonkers with the scales. Even a DEXA scan is not entirely reliable. Apparently the most effective measure of body composition is done with calipers, and that takes a skilled, and highly-trained professional.

I wouldn’t advise cutting the fat. Instead, try eliminating carbohydrate altogether. It’s insulin that promotes fat storage; keep it low, and you’ll stay in fat-burning mode. The normal body fat percentage for a healthy man is 11-12%, as I recall. (This was determined pre-dietary-guidelines, of course!)

#12

A plateau means your body is carrying out adjustments. Depriving your body further will set you back, not bring you forward. Just keep the carbs very low and eat your fat. Give it time or you’ll regret it - that’s my experience.

(Luke) #13

Thanks Paul. I was hoping you would answer. Cheers.

#14

The ketosis is all from the carbs, the fats have no effect. But going to low will make you feel like crap and trash your hormone levels, which directly works against you. One thing we figured out many years ago in bodybuilding was to NOT drop the fats too low, especially in cuts.

That said, that amount still matters, but not in the direct fat=fat mindset which is debunked. For me, if I eat “keto levels” of fat it affects my ability to lose fat, for me I try to hover around 80g or so which is enough I don’t feel like crap and still don’t wind up with energy problems.

It’s not as hard as people say, but it does require you REALLY getting a hold on your macros, which most people don’t. They guess with calculators and then don’t adjust to match what’s actually happening. I’ve actually had a much easier time dropping since going to a TKD/CKD protocol than I did on standard keto, I can only assume that was because of being able to work out much more intensely and with more volume from having correct amounts of muscle glycogen, putting on muscle much faster and then the subsequent higher metabolic rate allowed me to burn more. For me, I was also one of the many where the long term keto tanked my Thyroid levels, the carbs fixed that. If your Thyroid is stuck in 1st gear, you’re screwed.

When I switched from standard keto to TKD/CKD my BF% was in the 15%'s, my last DEXA had me back in the 10’s and I’m not done yet!

Assuming you’re tracking, the app I’d really recommend is MacroFactor, it figures out your true TDEE and adjusts to match your preset goals while ignoring normal weight fluctuations that may influence you otherwise. Having your macros perfect is 100% necessary when you want to cut down to a shredded level. The whole guessing and doing it intuitively isn’t getting you there, not when you want that 6 pack!

#15

I’m a bit different, but then again I don’t work out like yourself.

I just cycle and and do weights when I remember, to get the heart rate going.

But yeah, if you want to be in ketosis, severely limit your carbs. Cut them out and don’t look back.

Once you get to where you want to be…well that is different. Low carb and quality meat & fats will see you maintain your weight and definition. Don’t go back to bread and potato chips :slight_smile:

(Brian) #16

If you’re eating low enough carb to be keto, you’re not eating carbs. If you eat low fat as well, what’s left? Protein.

Isn’t there a history of people having issues eating just lean meat? (I’m thinking maybe subsisting on deer or rabbit, my memory isn’t recent.)

Anyway, I don’t like the idea of micromanaging the macros. I eat food. I love eggs. I love meat. I love butter and real cream in my coffee. If I put on a few pounds, it’s not those things doing it. :wink:

(Luke) #17

Thanks so much. Very helpful. Cheers.

(Luke) #18

Hi. Still putting in 50 carbs and fats from leaner cuts of meat like steak ect. Was going to try and cut down things like butter and cream , salami , hamburger Pattie’s look pretty fatty when I cook them, I eat lots of cheese…Clean it up and see if I get leaner from steak eggs , keto friendly salads ect. I’ve never like making fat bombs ect anyway , I’ll put in MCT if I don’t think I’m hitting goals… originally I was just asking if it kicks you out of ketosis if you don’t eat the fat or if I’d have no energy… Couldn’t find anything on google , except a guy that does keto pretty clean , he doesn’t believe in the high fat , he keeps it very clean , much like I mentioned above , leaner cuts of meats and salads… thanks for your input. :+1:t2:

#19

Look up Live Savage on YouTube. He is a Keto body builder who is doing a cut to lean out for an up coming competition.

(Luke) #20

Thank you. :+1:t2: