How many grams of fat after fat adaptation?!

#1

How many grams of fat and protein should I eat after I am fat adaptated?

I’ve heard that as we are fat adapted if we continue to eat as many fats and proteins as we ate in the beginning that they will be taken from our dietary fats instead of our own body fat and that we may not lose weight as a result!

Im 194 lbs and 5’8” and i recently started tracking all my macros and found I’m eating about 1200-1350 calories of the 1500 I’m suppose to eat to lose. Protein is at about 75-80 and my fats are at about 80-100. Carbs less than 20g. I am dairy free! I started this a week ago.

I saw a few videos from Dr Berg and other doctors that said our fats should go down to 75 for fats and proteins since the excess fat hence in my case about 5-25 g a day will be shed but your body fat won’t reduce since it won’t come off from your own body fat only dietary fat.

Is this true? Could I be consuming too much fat and need to adjust my macros now that I’m pretty sure I’m adapted? Thoughts and experiences please.

(Carl Keller) #2

YMMV, but I dropped my total fat calories about 25% after becoming fat adapted. I didn’t aim for a specific number. I simply cut butter, cheese and nut use to a bare minimum. I focused on meals consisting of a fatty protein with a cup or two of lightly buttered vegetables. None of this led to an increase of hunger or decrease of energy levels.

#3

Hi,

The mother of all macros is protein. No matter what diet, age, animal, whatever .,. we all keep eating until that central figure of protein is obtained.

Obviously on keto we make sure we don’t go over on carbs.

That leaves us with fat as the big variable, you should be able to eat to satiety and not gain weight. Or feel weak and lethargic due to lack of energy although tiredness can be a million other things).

About equal measures of protein and fat sounds about right.

So I wouldn’t really ask how many grams of fat. I would ask how many grams of carbs and protein.

#4

I am dairy free; I started a week ago. I find myself eating healthier whole foods after giving up dairy and not eating as much junk.

I eat half an avocado, evoo and :coconut: oil as my fats daily. I find myself hungrier after giving up dairy but I find myself eating more calories from fibrous veggies and high quality meats and seafood and snacking on one piece of vegan high quality dark chocolate a day :chocolate_bar:. Definitely increased my appetite however I guess that’s good because I’m reaching for the right foods.

My fat is about 100g a day and my protein closer to 75g a day after giving up :milk_glass: :cheese: etc…

I hope that’s okay to lose. Definitely don’t want to maintain.

(Carl Keller) #5

Sounds good Stacie. I would try eating windows… maybe from noon to dinner time to keep your insulin low for most the day. And try to eat your “snack” at meal time since your insulin is going to go up some anyway. :slight_smile:

#6

I fast daily for 16-18 hours I only eat twice a day and my occasional snack is so low calorie that I don’t think it would spike my insulin like maybe a small chunk of vegan chocolate or 12 raspberries or 6 olives.

The diary free thing I just started a week ago. Hoping to heal my gut and lose weight since I was at a plateau for 2 months and tracking all my macros and in ketosis.

Also started working out two weeks ago. Went from nothing to walking 3xs a week and 45 mins of HIIT 2xs a week.

Tbh the dairy was really hurting my stomach and I would wake up bloated even after all my fasting.

(You've tried everything else; why not try bacon?) #7

Dr. Phinney advises continuing to eat to satiety, thus permitting your body to make that decision.

(Scott) #8

I don’t log or count anything but am mindful of how many carbs I take in and aim for <50g. You can let hunger and the scale (or size) guide you on fat intake. After three months of weight loss I stopped losing and just watched and waited for three more months to see what happens. I ended up stopping the MCT oil in my coffee and cut cheese & heavy whipping cream from my eggs. It was enough to start the scale moving again.

I don’t know if it is necessary to add fats when starting but I figured it would suppress hunger and help train my body to burn fat. Once you feel settled in or adapted I would recommend dialing back just the supplemental extra fats. I still use fatty protein, butter and olive oil liberally.

#9

Thanks for the suggestions :grin:

(You've tried everything else; why not try bacon?) #10

I think what gets forgotten is fat to satiety. We are so used to overeating on carbohydrate (because so much of it gets stored and our cells are still starving) that we completely forget that 40 grams of fat contains as many calories as 90 grams of carbohydrate. We don’t need nearly as much, so it takes less to satisfy us.

The other thing left out of the equation is that the body is perfectly capable of wasting energy in order to compensate, if we eat a little bit too much. To my mind, that is a lot healthier than suffering from reduced metabolism from eating too little.

Heresy, I know! :grin:

(Jane) #11

I wouldn’t be so sure about that. I tested my glucose response to a glass of water with liquid stevia in it (zero calories) and my blood glucose dropped 10 points after 30 min and a bit lower after an hour. I had nothing else to eat or drink and it had been over 3 hours since I ate lunch.

That indicates to me I had an insulin response to stevia. Even a small insulin response stops fat burning so if it were me I would time my sack to fall within your restricted time eating. If you already are, then great. I wasn’t sure.