Help with fats

(Jean) #1

I am having some trouble getting enough fats but seem to be eating more protein than I’m used to. I cook my meats in coconut oil or butter use some sour cream and mayo on food . Eat bacon sometime , i hate avocado and don’t drink coffee or tea . I see YouTube fat bombs but seem to use fake sugar . Any help would be great

#2

Hi,

You definitely don’t need fat bombs.

If you think in terms of some sort of meat plus veggies or salad all you need to do is add a tablespoon of butter to the veggies or a tablespoon of olive oil to the salad and you’re done.

For lunch some sort of meat or fish and avocado.

I just have coffee with cream.

This secret formula nails all the stats. Just insure adequate water and sodium.

Avoiding sugar, bread, rice, pasta is crucial.

(Jill F.) #3

I cook steak in butter, then add 1 tbsp on top of it too. I also eat 1 tbsp butter on steamed veggies. Another way to sneak it in is to mix 2 tbsp organic PB with 1 tbsp of coconut oil and eat as a snack with celery sticks. I do these things almost daily and it helps me hit my fat goals.

(Cindy) #4

You don’t have to force more fat. With keto, just don’t be AFRAID of fat. You need the fat for satiety, so if you’re not hungry, don’t worry about it.

It also depends on your goals for keto. If you need to lose weight, after you’re fat-adapted, you want to use the fat on your body for energy, not the fat on your plate. So use the fat for flavor, YUM, and satiety, but certainly don’t make yourself eat more.

For example, I buy ribeyes now instead of sirloin, put butter on my broccoli, make creamed spinach or cauliflower mac & cheese if I’m in the mood. I’ll have a BLT on low carb bread with as much mayo as I want…all those happens of intentionally restricting fat are gone. But I rarely eat a fat bomb, I don’t add butter or MCT oil to my drinks, etc. It’s just not needed because I HAVE plenty of fat already stored.

(Carl Keller) #5

Hello and welcome Jean.

If you are still dealing with hunger and lots of cravings, then up-ing your fat intake is not a bad idea. If you don’t mind meat it’s a pretty easy fix. Just opt for fattier cuts of beef, pork and poultry and don’t be afraid of butter.

I wouldn’t worry about what the macro says too much. One of the keys to successful keto is to fix our hunger signals and learn how to trust them. Eating low carb, moderate protein and fat to satiety will put you on that path.