I Have a Question About Fat Intake!

(Ye boi) #1

Hi, I know I keep posting questions but I just want to make sure I’m doing everything right before doing keto. Anyway, I calculated the fat I’ll be eating and it comes out to 180g of fat. A lot of it is Monounsaturated fats and a good bit is polyunsaturated from nuts etc. My saturated fats come out to 74g of that 180g and I was just wondering is that too much saturated fat. It’s all from grass fed butter, coconut oil and cheese and some from nuts. I know saturated fat isn’t bad for you but is 74g too much? It probably isn’t and this is a silly question but I just want to make sure, thanks.

(Btw, I’m not doing keto to lose weight, just for the health benefits)

(Allie) #2

Sounds like you’re doing just fine. Try to forget those old beliefs about sat-fat being bad… :slight_smile:

(Ye boi) #3

Thanks, I know fats are good and i know to not worry about high saturated fat intake, I think I just still have a bit of a problem with it because I’ve been taught for so long that saturated fats are bad. If you don’t mind answering another question, is it okay to eat 2 eggs a day every day?

(Allie) #4

Yes two eggs each day is fine, as long as you don’t have any intolerance issues :slight_smile:

(Ye boi) #5

Thanks a lot :slight_smile: as far as I know I don’t have any intolerance to them. I plan on building muscle on keto, is over 100g protein too much? Currently plan on eating about 115g.

(Allie) #6

It would be too much for me, but we are all different and all have different requirements. The only way you’ll really find out for yourself is to try it. If you don’t get the results you want, try dropping down a bit. I used blood testing to check my ketone levels so I could tweak and get things right, but not everyone wants to do this.

(Ye boi) #7

Thanks, I might drop it a bit and see what happens. :slight_smile:

(Karen Fricke) #8

Contrary to popular belief, you don’t need extra protein to build muscle. Richard did an experiment eating 0.8g per kg lean body mass and added lean body mass during that time. Even the recommended 1g/kg lean body mass is probably more that we need.

(Ye boi) #9

Thanks, I’ve read that you need 1g per pound of lean body mass so I was recommended 110g, that’s probably way too much to build muscle

(Karen Fricke) #10

It’s 1g/kg lean body mass. Usually works out to 45-55 for the average female and 60-75 for a male. If you go much above that it gets converted to fuel. In addition protein had an insulin response. So…too much protein can kick you out of ketosis.

(Ye boi) #11

Ah, thanks, I’ll decrease it to 90, that should be enough. Another question, is cheese a good source of calcium on keto? Organic cheddar cheese is the one I have. If not, then what good is a good source?

(Doug) #12

Well heck yes cheese is a good source of calcium. :yum:

Unless one has a problem with dairy products, it’s one of the best.

(Ye boi) #13

Thanks :smile:

(Andrew) #14

Hi, all the calculators I have used have been based on 0.8g -1.2g per lb of lean body mass… are you sure it is 1g per kg?

Thanks!

(Karen Fricke) #15

Yes, one gram per kg. Usually works out to approx 45-60 for female and 60-75 for male. I think g/lb was probably a typo or other mistake made sometime in the past. It doesn’t make much sense to combine metric grams with pounds in a formula.