New to the keto diet and downloaded an app to track my macros. I’m realizing that I am consuming way too much protein and not enough fat but I am at a loss as to food items that are high in fat and also low in protein besides heavy whipping cream and butter. When I search options online of course I get it a lot of meat, nuts and dairy options which are not low in protein. Any suggestions for more options would be greatly appreciated!
High fat/Low protein food options
I’m not sure what your target macros are and what you consider too much protein and not enough fat, but some other ideas of what you can add in, if you’re trying to reduce protein but still get enough to eat, is… mayo, sour cream, ghee. My days’ worth of food includes a small list of items: beef, eggs, HWC (in my coffee), bacon… and my homemade chocolate (butter base). And then for fats, it either (but rarely more than 1 or 2 of…) butter, sour cream, mayo, ghee. That’s kind of it. To me it’s not boring at all because I do so many different things with those combo items. Like, this week my beef has been: chuck roast, corned beef, ground beef… lol… so far. 
And all three days the beef was mixed with: hard boiled egg, scrambled egg, or fried egg.
PaulL
(You've tried everything else; why not try bacon?)
#3
Don’t worry about it. If you are keeping your carbohydrate low (we recommend under 20 g/day), then the amount of protein can vary considerably, as long as you are getting enough. Fat is recommended as a way to replace the calories you are no longer getting from carbohydrate. And remember, the point of eating low-carb is to keep insulin low. Fat is a safe replacement because it has almost no effect on your insulin level.
FatBomb
(Jay Patten)
#4
Watch out for that HWC. The carbs in that will sneak up and choke-hold you, lol. Fatty cuts of meat, hard cheese, olive/ avocado/ coconut oil and good quality butter should help you hit the fat.
What worked for me was this: When I was obese, I limited my protein and maximized my fat. Now that I am back to a normal weight, I don’t don’t really watch my protein (but I still always choose the highest fat options). Protein seems to have a lesser affect on the body once the metabolism gets fixed.
I also fast all day and eat during a short feeding window in the evening.
RebeccaOchoa
(Rebecca)
#5
That makes a lot of sense! Thank you! This is a screenshot of my tally from yesterday… I was trying to increase my fat but consequently caused the protein to skyrocket but won’t worry about that too much if I am able to keep my carbs down and hunger at bay. Thankful for this forum and for your wise response
That is true. Definitely watch it. I had to learn not to just HEAP it in my coffee. (I actually measure it out otherwise I’ll go crazy)
gonolesglp
(Gordon)
#7
This, and try not to use HWC, use butter instead. Also make some fat bombs. They are so easy now.
FatBomb
(Jay Patten)
#8
Personally, I think you are probably fine on protein. But self experimentation is key. Don’t be afraid to reduce it one week, see what happens/ increase it one week, see what happens.
Remember, individual experiences will vary!
PaulL
(You've tried everything else; why not try bacon?)
#10
I forgot to mention that, the way macros are calculated off calories, not weight, that it is very difficult to get your protein to exceed your fat. Equal weights of protein and fat are 31% and 69% of calories, respectively.
KBG
(Khara)
#11
Welcome! It looks like you are doing well. As already said, keep your focus on the 20g of carbs or less, and then just eat protein and fat to satiety. I use that same app. Don’t worry about hitting your fat and protein gram targets exactly every day. Your body’s needs will vary greatly from day to day. My fat can swing from about 60g to 145g and my protein swings from 50g to 110g. The numbers for the current day depend on how hungry I am which is driven by a myriad of factors going on with my body. I just trust my gut 
and eat when hungry, and don’t eat when not hungry and focus on low carb. At the end of the day I see the protein and fat totals and don’t think much of them. I actually took my numbers from a period of time of logging where I was losing weight and feeling good (found the average for my protein and fat daily macro amounts) and entered those into my CarbManager app as my daily macro goals. This way I know I probably should be somewhere around those numbers but will likely be a bit low or high of them. Doing this is where I saw the considerable low to high daily swing of my protein and fat. As time goes by I’ll reasses this. (I wish they had the option to enter a range as opposed to a single number.) Being new you won’t have the data for this but it’s something to keep in mind for the near future. Your body and life situation is unique so your numbers will be too. Best wishes!
djindy
#12
Welcome to the forum. You may want to check around some of the other threads on this exact topic as well, like this one:
collaroygal
(KCKO, KCFO 🥥)
#13
Put more oil on your salads, here is a nice basic dressing with some suggests variants to keep it from becoming too boring.
CarlKeller
(Carl Keller)
#14
Ribeyes are roughly equal grams of fat and protein and get my vote for being the best keto friendly food. Bacon comes in a close second.
dlc96_darren
#16
You had me at “Ribeyes”. 
Sorry @PaulL, I’m gonna have to agree with @CarlKeller on this one.
Ribeyes are first. 
But a ribeye with bacon on top, now we’re talking! 
