How do i reduce my protein but increase my fats?

(Hannah Conway) #1

According to carb manager I’m supposed to have a 109 grams of fat and 87 grams of protein. Most days I don’t reach 109 grams of fat but I go way way over on the protein and because of this I’m not sticking to the 70/25/5 ratio.
So my question is how do I reduce my protein but increase my fat?
Second question how important is this ratio?
Ps. I hate eggs and avacodo

(You've tried everything else; why not try bacon?) #2

The first thing is not to worry too much. The protein and fat recommendations are targets, not something you have to reach precisely.

The key to this way of eating is to keep your carbohydrate intake low enough to allow your insulin level to drop. Carbohydrate has a big effect on insulin secretion, and insulin is the fat storage hormone, so the less carbohydrate we eat, the more we are able to access our fat store.

Protein has a modest effect on insulin, and fat has almost none, so they are the foods to eat. We need a reasonable amount of protein. You probably don’t need to change how much of it you’re getting. (Remember that most meats are only about 1/4 protein.) The rest of our calories have to come from somewhere, and fat can do the job, because it hardly affects our insulin at all. It also has more twice the calories of carbohydrate, so it takes less than half the amount fat to give us the same amount of energy.

The advice we give is to keep carbohydrate intake under 20 g/day by eating leafy greens and such above-ground vegetables as broccoli and cauliflower. Then you can afford to eat protein and enough fat to satisfy your hunger. Your body will respond by setting your appetite to a level that will allow some of your calories to come from any excess fat you may have hanging around.

This is a process that takes time. Some people, women in particular, need a period in which their body grows metabolically healthier, before they start seeing the fat-loss they are hoping for. Also, eating to hunger may involve quite a bit of food at first, but once insulin drops low enough, the hunger and satiety hormones start working again, and you may be surprised at how little food it takes to satisfy, once you get going. The real fat loss comes once the muscles finish converting back to using fat instead of glucose to fuel themselves, and fat-adaptation takes a few weeks, even though we enter ketosis almost immediately.

As far as what fats to eat are concerned, stick to the healthy saturated and monounsaturated fats. Butter/ghee, lard, tallow, bacon grease, and the like are all slighty more than 50% monounsaturated, with nearly as much saturated fat. The rest is polyunsaturates, of which we actually need very little. Between eating fatty cuts of meat, cheeses, mayonnaise, heavy cream, and the like, it is usually possible to eat quite a satisfying amount of fat. Avoid vegetable oils, because they have far more than you need of polyunsaturated fatty acids, which cause inflammation, above a certain level. Avocado, coconut, and olive oil are good; avoid the rest.

(Failed) #3

Adding to what Paul said, the insulin:glucagon ratio does not increase when ingesting protein on a low-carb diet, only on the SAD.

If you don’t have time to watch Dr Bikman’s whole presentation, start at 17:15.

(Hannah Conway) #4

Okay so I’m going to start adding some butter or some sort of oil to more of my cooking to increase the fat. But every time I add a handful of vegetables to one of my meals usually kale or spinach it seems i go over the 20 net carb limit. I love vegetables but for some reason when I eat them they make me more hungry

(Hannah Conway) #5

Whats SAD?

(Failed) #6

Standard American Diet. Appropriate, I think.

(Failed) #7

Since insulin is the hunger hormone and we need to reduce insulin production to be healthier, you might want to reconsider eating anything that makes you hungry.

(bulkbiker) #8

Please don’t use seed oils…animal fats are best.

(Full Metal KETO AF) #9

Stupid American Diet is more appropriate. :cowboy_hat_face:

(Failed) #10

Ya got that right! It’s all about money, namely the money that goes into the pockets of Big Food and which eventually puts lots of money into the pockets of Big Pharma.

I’m not saying that it’s a deliberate conspiracy, but I think that most people working for these corporations aren’t looking at the bigger picture.

(Joey) #11

@Snolepurd As I recall, you’re using CarbManager, right? I suspect that those “supposed to eat” calories for protein and fat that you’re aiming for are way too low for your current situation (as you’d shared on another thread).

I would set your CarbMgr targets considerably higher than 1400’ish kcal/day at this time. Don’t know your height and weight issues specifically, but I’m guessing something closer to 2000 cal ought to be your daily total caloric target for now … and remember that calories are a weak proxy for good eating - at best. So as others have said, don’t fret too much over some of this math.

Keep those net carbs ideally <20g and otherwise eat healthy “keto” choices that you enjoy - and eat your meals (at a moderate pace) until you’re no longer hungry.

(Karen) #12

Brie

(Robert C) #13

But, probably some healthy things to think about including.

You probably won’t eat past satiety on things you don’t like much.

(Hannah Conway) #14

I usually use olive oil or avocado oil

(Hannah Conway) #15

So does anybody have any suggestions what foods I can eat that are high in fat but not necessarily super high in protein. I love bacon but I don’t think I could eat it everyday.

#16

If you give people a good idea of what you are eating/like to eat/amounts (not macros) then people might better be able to make suggestions.

(Marianne) #17

If/when we have pork (which seems to be our preferred protein), I add a bunch of bacon fat, almost like a sauce. When I slice a piece to eat, I dip it in any bacon grease on my plate (love it!). Also, when I cook our vegetable with dinner, I add bacon grease or lots of butter, or even add a cream sauce that I’ve made. Just made a full fat soup - heavy cream, butter, cheese (OMG, please!), etc., and ate that as soup and also used it as a sauce for less fattier items. You could also have a beautiful salad with full fat blue cheese or ranch dressing.

(Hannah Conway) #18

I mostly eat meat and veggies but apparently it’s the wrong ones cuz I’m still hungry after a very decent portion. That’s why I asked for suggestions

(Hannah Conway) #19

Great suggeastons!!! Thank you so much!! I will def add more pork to my diet

(Hannah Conway) #20

I think I figured it out looking back at carb manager for the past few weeks I realize I’m an eating way too much chicken which is low in fat but high in protein. I guess I’ll have to start cutting out chicken and adding more pork. Chicken also wasn’t apparently satiating my Hunger cuz I could put away about half a roaster chicken