Increasing fat intake?

(Penny ) #1

Hi guys, first ever post and new to the ketosis diet. I come from a ketosis obsessed family who all do really well with this diet. I wanted to source some outside help because, well, I find it hard to take advice from them sometimes… They’re so pushy.

We measured my blood and after 2 weeks of strict low carb, I only got a reading of 0.2. Apparently this means I’m not in ketosis yet? I’ve been told to up my fat intake… as a women, this freaks me out. I have avocado and coconut oil in my diet, that’s fine… but what else do you ladies eat; that I too should be eating? Help !!! How do I increase my fat intake? Throw some things at me. Any advice about ANY of this is much appreciated. Looking forward to reading all of your posts on all of these forums . :+1:t2:

#2

Hi Penny, you are describing a very similar situation as mine (except the pushy family). I started keto around 1. of january. I alternated the first weeks between LCHF, paleo, and zero carb. The most comfortable from the point of eating was zero carb. I recognized, that this style puts me in a kind of social separation. It sounded to extreme for most of my friends. With the ketogenic diet i feel very komfortable. I adjusted my intake to 80% fat, 15% protein and 5% carbs.

I bought a BG meter and measured the BG and ketones. Ketons where on every measurement about 0.5. The measurements were took in the morning. I asked in the forum here and where guided to more patience… On this wednesday i was on 2.1 mmol/L ketones. From this point of view i fully understand your concerns. I want to encourage you to more patience too.

Without knowing your history and how well you are adapted or not, it is a bit diffcult to recommend a specific way of nutrition.

If you already cut off most of carbs, then you can experiment with the distribution of your macro nutrients. For me i found that this 80/15/5 works best. A lot of drinking and more salt as on high carb diet.

If i can help further with more details, please do not hesiate to ask.

(Roxanne) #3

Use lots of butter, oil or creme when cooking. Having steamed broccoli for dinner? Add BUTTER!

Scrambled eggs? Add butter…and cheese…and bacon!

Eating lean turkey slices for lunch? Add avocado, cheese, bacon, butter or mayo (or all of them!). Or switch to chunks of salami or other fatty sausage (check ingredients for added sugar though).

Stay away from the seed oils (canola, safflower, corn, etc) and make your own mayo with avocado oil or olive oil (avocado oil has a much lighter taste). Make egg salad or deviled eggs with this mayo.

Heavy cream in your coffee. Unsweetened whipped cream with strawberries. Search for “cheesecake fluff” or “fat bombs”.

Stop cutting the fat off of your steaks, and for Pete’s sake, leave the skin on your chicken.

#4

Can you briefly describe what a typical day of meals and snacks look like? This will help us provide recommendations.

(Ashley Haddock) #5

This is what I was going to ask as well. Great minds! :slight_smile:

(Jaidann) #6

Confession time … I cannot stand the texture of “fat” in my mouth. Like from meat. That greasy, slimy, gristle and fat cap. It literally makes me gag. I can handle bacon though for some reason but it has to be crispy. So I have to improvise. Also my hubby isn’t keto so I have to keep stuff in line for him. I basically cook “for him” and add my stuff as needed.

I’ll add cheese to anything. I’ll cook in olive oil, coconut oil or avacado oil because that’s ok for him too. I’ll add cream cheese to chicken breasts or bacon or both! If I have chicken with skin I take his skin off and leave mine on. It must be crispy for me to eat it!

Hope this helps a bit :slight_smile:

(Dustin Cade) #7

Good fats, butter, coconut oil, lard, avocado oil, olive oil… not cutting the fats off your meat, avoiding leaner meats like tuna…

#8

It sounds like you don’t like the taste of fat without a tangy or salty flavour? So, you can overcome that greasy mouth feel if there is sufficient flavour…like nice salty bacon, or a tangy vinagrette with olive oil?

(Jaidann) #9

Hummmm … I never really looked at it that way but perhaps you are right. When I do my chicken with skin, I use an Old Bay rub on it so when it bakes I get that crispy skin texture. But it is salty and definitely has tang to it. Maybe I need to play around with this idea more. Thank you!

(Daniel C.) #10

I tell what ladys eats on a diet like this. If u re shy probably u gonna stick with lean meats and salads. I tell u this i met someone who ate twice i did at one sitting about two large steaks and 4 eggs times TWO !

God dammit i cannot forget that memory becouse it went so pricey( food and stuff)

(Jer Ba) #11

I have the same problems! How did you solve it in the end?