You ARE seeing results…you said it right there.
Let’s put it another way. Would you prefer to have lost 20 lbs and feel horrible? For some, that’s an acceptable trade-off, but it’s certainly not a healthy one, either physically or mentally.
You need to give this some time, get comfortable with this way of eating and then, if you haven’t lost weight in 2-3 months, start looking more closely at what you’re eating.
In all fairness, I think you’re correct…in a way. I don’t think it’s necessary to add butter to my coffee, eat coconut oil by the spoonful, etc. But I DO think it’s important to get out of the “low-fat” mindset and that’s where you do a disservice to the OP asking questions.
In the beginning, you need to intentionally add some fat back into your diet if you’ve been living a lowfat diet like so many of us. So that means you’re not AFRAID of fat. Eat the fatty meats, enjoy some bacon, use mayo, butter, coconut oil, and olive oil as much as you’d like.
I’ll agree with @ketoquestion to say that you don’t then go excessively in the other direction. There’s a common saying that your body will burn fat for fuel…whether that fat comes from your plate or your butt is up to you. But again, you CANNOT start out a ketogenic diet by limiting fat. You have to eat fat so you’ll switch to fat as a fuel source…THEN you can limit your fat intake to some degree, but only as long as you’re eating enough to fee satisfied and not hungry.
It’s about moderation and giving yourself time to change the hormonal environment within your body.
Thank you all for the suggestions and encouragement! I feel much better now and will definitely keep at it.
Thank you for this, I am trying to better understand the science here. Like the OP I am having a hard time wrapping my head around eating 130g of fat and losing weight, plus I am having a hard time actually taking in that much fat without inhaling pounds of protein. I’m up to 175g of protein per day just to get 100g of fat.
So basically I’m doing a low carb, high protein medium fat diet (keeping my calories low) and it’s only been a little over a week but I’m now up 2lbs as of this morning. This help explains why.
Assuming I need to take a leap faith and find creative ways to add the fat, and not sweat the cals so much.
That. Or better yet, don’t try to get 100 g of fat, but try to get more fat than other stuff. As in, what makes 100 g the “magical” fat goal? Maybe you really only need 85 g. Or maybe one day you need 110 g. You don’t do the exact same thing every day, so why would your energy needs stay the same? Even hunger levels aren’t the same every single day.
So if you focus on making sure that your carbs stay low, let your hunger and satiety guide the rest.
Maybe one meal a juicy, fatty ribeye sounds amazing and you decide to add a pat of butter on top, broccoli drizzled with olive oil and Parmesan on top. Don’t worry about how many fat grams are there…just enjoy.
Then, the next meal, the thought of extra butter in your meal is just kind of “ick”…so don’t eat it.
Or like, tonight, I was really wanting some sauteed veggies with a spoonful of homemade mayo added…so that’s what I ate. Very little interest in protein (although I did add an Applegate hotdog). There’s some keto chili in the fridge and I’m eating that tomorrow with a big ol’ dollop of sour cream…so obviously, right now, I’m in an “eat fat” mood. Other times, it’s all about the protein.
If I were using an app to dictate what I ate, my macros would stay the same…but I certainly don’t stay the same day to day.
I agree with Cindy. If I forced myself to eat a certain amount of fat I don’t think I’d still be doing this. Sometimes I don’t want meat or oil. Sometimes I have a plate of broccoli lightly sauteed in a tbsp of butter and other times I make an entire lb of bacon and deep fry eggs in the grease. I think it’s important to want your food. If you don’t, if you’re forcing or withholding, it’s going to become a chore you can’t live with.
Interesting. I literally have to force myself to eat 100g of fat and I can generally be full and satisfied netting out to around 1800 calories p/day and I’m a 240lb guy.
Assumed I was hurting myself by actually not eating enough cals and fat based on some of what I read here.
Now I’m even more confused.
Drew, let your body tell you what it wants. If you’re hungry, eat. If you’re really hungry, eat more. If you aren’t hungry at all then wait until you are hungry to eat. The goal is to give your body time in between eating to keep insulin levels low, which is why people say get full when you have a meal and don’t snack all day. Or why people do intermittent fasting or fasting.
(I don’t fast, I eat three meals a day. Sometimes they’re huge, sometimes they’re snack sized, but I don’t eat in between meals.)
People say to keep calories above such and such because some people come from a head space of limiting calories and they are told to eat enough. For them, that’s good advice. If you go a long time without feeding yourself enough you could slow metabolism and losses. But if you’re eating when you’re hungry that shouldn’t happen. Hope this helps.
Sorry, have to be an (unpopular) outlier here. Average is 70 grams of fat, 800 calories. I weight 109 and have been there five months. Guess I’m a troll. Since starting keto, the more I reduce fat, the less I weigh. Keto burns body fat! Down to my average teen age weight. Lost 23 pounds on keto.
I’ve been thinking I would be totally relegated to my bridge way before now. I’m n=1. But still am all for NO or under 20 carbs. That is what worked for me.
That ketoquestion person was a straight up troll though. They were querying why they were collapsing all over the place but running around the forum giving out advice to cut fat to the bone.
Me too. I pretty much have a list of foods I pick and choose from and stay under 20 g carbs a day and those are the only rules I can follow long term. I gotta Keep It Simple Stupid or I will lose interest and give in to laziness.
I still believe cutting out the carbs is the answer! There is fat in meat and avocado, nuts and butter, and that is good for you. But when I cut out bread, pasta, potato, rice, the magic began.
What @PetaMarie just said. 
I went to look at your intro again and you’ve done some dieting off and on, lost 30 lbs a couple of times, etc. You have to think of keto as the long-term solution to any of the metabolic damage you might have done by trying to eat a “certain” way. Obviously, keto is also eating a “certain” way, but unlike other diets, it’s the only way I’ve found that says “Listen to your body.”
Obviously, don’t listen to any carb cravings, but you need to give yourself time and LET your metabolism do it’s think. There’s no magic number that puts you at “starvation level,” just as there’s no magic number that is enough to keep your BMR up while still losing weight. Well, actually, there is…it’s the number your body needs at that time and that day, but it’s NOT a number you predict with an app or macro calculator.
If you’re eating when you’re hungry, you’re NOT going to mess up your metabolism or lower your BMR. If you don’t eat when you’re NOT hungry, same thing…your body is telling you what it needs at that time.
Ideally, if you could eat exactly what your body needed and no more, you would eventually get to whatever size and shape that’s dictated by your genetics. I think it’s Dr. Fung who explains that, for many of us, coming from a carb diet and restrictive diets, our BMRs are lower than they should be…but you can’t raise BMR in days or even weeks. You first have to live at that “set point” for a while, but over time, it’ll increase, which will result in weight loss…but you first have to adequately fuel your body over time before that happens.
And everyone instead wants to lose a gazillion pounds in 3 months. 
It is confusing, but think of it this way: there is a big difference between dictating to your body and letting your body tell you what it needs.
So if you decide your body needs only 1800 calories, you run the risk of getting it wrong and forcing it to worry about famine. If your body says, “Hey, I only need 1800 calories today” (or whatever number) and you give it what it asks for, you’re golden. If you eat what you need, some days it’ll be more, some days less. If you decide on a limit or a goal, then you’re forcing your body into a straitjacket. Make sense now? I see that others have presented the same idea in different words. One of us is sure to get through. In any case, you’re doing fine. Keep calm, and keto on!
I appreciate the advice but I guess I dont quite have that intimiate relationship of understanding with my body which makes sense because my wife tells me something 15 times and I still dont get it, so how could I understand a non-communicative physiological entity?
I kid. But seriously how do you know how many calories your body is telling you to have? I could eat an infinite amount of doritos and my body isnt going to revolt until around the middle of bag 2. I guess I’m just not as in tune to what my body is telling me, if I listened to it I’m sure I’d eat 2 large pizzas and funnel a fifth of Jack every day. I always figured BMR is basically science telling you how to be the boss of your body, taking the guesswork out. It’s the macros I cant seem to get a handle on.
This is why keto is great. When we eat carbs our body will never say to stop until our stomach cannot hold another bite. When we eat fat, we get a hormonal signal to stop eating based on out energy needs, not on stomach capacity. The reason people say not to restrict calories or you will harm your metabolism is that those hunger signals don’t work well on a carb based diet and sometimes it takes time for those signals to start working again. I think you will find if you trust the process you will eventually be able to understand what your body is saying.
@Ruina has already explained, but because you are a man ;), I’ll say it for you again. LOL In a slightly different way.
Carbs trigger blood glucose and insulin spikes. So lets say you need 1800 calories one day, but you’re eating a lot of carbs. Insulin is high and insulin says “we need to take all this extra blood sugar (from those carbs) and pack it into the fat cells.” So 500 of those calories get stored as fat, but your energy needs were really 1800 calories, so there’s a deficit. And because insulin is keeping your fat stores “locked way,” you’re hungry. So you eat 500 more calories, insulin says “more sugar incoming!!! put 100 calories in fat storage!” so you’re STILL at a 100 calorie deficit…but you’ve over eaten by 500 calories.
It’s a crazy roller coaster with carbs because the more you eat, in a very real way, the more hungry you are but the fatter you get. Then when you say “I’m going to lose weight! Down to 1500 calories I go!” but you’re still eating carbs, so even with the fewer calories, your insulin sees the blood sugar and says “Hell no, those sugars are going into FAT storage and you can’t have them back.” Eventually, if you restrict enough, you have to use fat for energy, but the entire time, because insulin is high, your body is screaming for more energy…so you’re hungry. You can’t listen to any satiety signal because there really isn’t one. Your body also isn’t efficiently using fat for energy because the preferred mechanism, due to insulin, is energy from glucose.
Cut out the carbs, insulin spikes go way down. So now you don’t have insulin trying to force sugar into fat cells because you’re not eating sugar (whether as sugar, fructose, carbs, etc). You don’t have insulin triggering the “EAT MORE” monster. You’re off the roller coaster and you can start “hearing” your satiety and hunger signals much better. Your body starts burning fat for fuel, it accesses your stored fat more easily because insulin isn’t acting as a “gate keeper,” the ups and downs of blood sugar for fuel go away, and you become a more efficient fat burning machine. You now become “fat-adapted.”
At that point, if you start restricting energy sources (fat), your fat burning machinery will just use the fat on your body for energy. It doesn’t lower BMR because you’re still giving it plenty of fuel from your stored fat cells. When you’re a sugar burner and you reduce calories, it’s simply a deficit of fuel because you have relatively little sugar in storage…so that’s where the lowered BMR comes from.
So you have to be a bit careful, in the beginning, to take away almost ALL sugar sources of energy, but then give your body the fat…because initially, your body isn’t good at accessing stored fat due to the still elevated insulin levels. Once your mitochondria become little fat burning machines, you can then reduce the fat on your plate so that you use the fat on your body more.
Hope that makes sense! It’s late and I’m sure I’ve probably messed something up…