How do I hit my Macros easier than eating a ton of food!

(Jake Gutierrez) #1

I really need help, I’ve been doing Keto off and on for about a year in a half but this past few months I haven’t been counting Macros and forgot how difficult it can be to reach them.
My Macros are:
Calories: 1811
Fat: 140
Protein: 112
Net Carbs: 20
I see myself meal prepping a ton of food and still off by almost 90g of Fat and it seems like I can’t consume something without the Fats and Protein almost the same except for eating Mayo with my foods which is 10g of Fat every TBSP and 0 Protein. PLEASE GIVE ME SOME FEED BACK.

(Garry (Canada)) #2

Make fat bombs(that you enjoy)

If my meal is too lean, I have 1 or 2 as a dessert, and badaboom…Back on track.

1 cup coconut oil
1 cup almond butter
1/4 cup unsweetened cocoa.
Heat on stove until Incorporated. Spoon into mini cupcakes cups. Freeze them. Problem solved.

#3

There’s no such thing as a calorie or a fat macro, the only thing you want to keep in check is your protein based on your goals. You eat until that little hormone in your gut tells you to stop, if your not hungry you don’t eat. If you are, you do. What is the goal your going for? Weight Loss, Muscle Gain? Both? No need to complicate a simple thing unless your troubleshooting something that doesn’t make sense.

(Sarah ) #4

About a pound of low carb veggies and about 3/4 pound of fatty meat, plus fatty snacks that contain some protein, plus plenty of oils for cooking and dips n sauces, should get you pretty damn close.

(Roy D) #5

eggs (fried, omelets, hard boiled, deviled, …)
bacon
butter
bullet proof coffee
fat bombs
rib eye steaks (smaller portions w/ fat)
avocados
sour cream
cream cheese
heavy whipping cream
70% ground beef
dark chocolate
pepperoni
olives
dill pickles
Swiss and Cheddar, Brie, mozzarella,Gruyere cheese
Oil & vinegar salad dressing
selected blue cheese salad dressing
coconut oil

(Vincent Hall) #6

Yep, same here for s fat top up.
I use
Coconut butter
Coconut oil
Cacoa powder, 4 tbls each
Sweetener of choice, or none at all.
I add a little vanilla and a sprinkle sea salt on top before chilling in fridge the storing in freezer. I actually like them frozen,
I pour them into little silicon mould or a larger mini muffin silicon mold.
Ive just received my order of cacoa butter, so will be making a batch replacing one tbls each of the coconut oil and butter as a test.
Quick, easy fat healthy fat top up.
\v/

(Troy) #7

You can eat a pad or tablespoon of butter😊
I’m sure it’s not easy for all to do so
I get that part.

I ate 3 tbs right after my meal tonight! ( like a non chocolate milk dud )
Piece by piece

LOVE to see my macros of FAT just increase!
Ching ching…%%’s…up and up
Within minutes

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #8

Ribeye steaks and bacon are gateway drugs.

Pork belly is how it’s done. Even better if you coat it with grated parm.

(Dan Dan) #9

“May the Force (fat adaption) be with you”

IF/EF Keto WOE is Self-Discovery :wink:

Good luck and much success in your journey in IF/EF Keto WOE :grin:

(Alex) #10

Hi Jake!

From your post, I understand that you are having trouble with eating up your macros? There are many approaches for this, here are my 2 cents:

  1. Drink your calories in. If you are having a trouble with eating more food, then this may be the solution. You can make keto friendly smoothies with lots of fat and calories, and it will be way easier and faster to consume. If you are not going for the taste experience, you can just swallow your calories in.

  2. Fat bombs. This is the second easiest way to consume more calories. Find some recipes that you will enjoy and life will be way more enjoyable. I would definitely suggest to prep them in advance, so you can consume them whenever you need.

  3. Approach what I love to follow is: I have once created a daily meal plan for myself with the right macros (about 4 different foods to rotate). Now, this is not for everyone. If you need new recipes EVERY DAY then you need to no be more dynamic. I love things that work and what are simple. I like the situation where I do not need to think about food nor macros. I just rotate between 4 foods I like with the right macros, and then I will hit my daily goals without effort.

Hope this helps

(Bea ) #11

U r totaly wrong women r tend to eat less protein and fat unless they regularly check their macros!

#12

That could very well be true for YOU, but millions eating this way (which includes women) have no problems allowing their hormones to make those decisions for them once their adapted. My wife eats this way, my mother and sister and law now eat this way and their not walking around with calculators as many women here aren’t. This (opinion) comes down to learning to either following a percentage based diet, or not being able to shake the counting mentality from the brainwashing we’ve all had from the low fat high carb days. I find it very easy for people to have a hard time at first with keeping carbs down, I find it very hard to under do proteins and fats given how we eat. Guess it has a lot to do with your menu in general. If fatty foods and proteins were money I’d be a millionaire.