Hello all! I am very grateful for this space to interact and share. I am a 40 yr. young African American woman who has reversed diabetes (type 2), and is now beginning a fitness and weight release journey through a ketogenic lifestyle. My goal is to release 100 lbs. I have successfully eliminated grains, potatoes and sugar from my eating with no real challenge as I have the habit of fasting and cleansing periodically. I have been around people drinking, eating many carbs and lots of sugar, only to discover it has not been tempting for me in the least. I love eating this way and have already seen my hormones begin to regulate after the first couple weeks, bringing back my monthly cycle after it being completely missing for about 8 months! My concern is that I may not be getting enough fat. I would love some information on how to decide how much fat to eat based on my body weight. It’s been nearly a month since I began, I will weigh in again soon. Thank you in advanced for reading and lending your wisdom, knowledge and supportive energies. <3
Intro
Hi Estelle,
And welcome I’m a 57 yr old Black female.keto for 10 weeks now.
fat is to satiety. So no magic number. Some of us do 70-80 %of our calories. I average about 100-120gr per day. You may have to experiment what works best for you. Do you use a tracker app? I track my numbers to see how I’m doing and what adjustments I may need to make. One thing try not to focus on the scale numbers, it doesn’t tell the whole story. Take measurements monthly. Remember keto is a marathon not a Sprint.
Nothing to add. @rslaughter1960 nailed it.
@Estelle_Loving I like the “weight release” angle versus the typical “lose”. It brings to mind images of William Wallace in Braveheart giving a motivational speech to fat cells to “release” their energy.
Remembering that the stored fat isn’t our enemy, but an ally that’s been imprissoned by the evil Lord Insulin.
Perhaps I’ve had enough gin for the evening…
Make sure you are eating the right amount of protein for your lean body mass, too much protein. An knock you out of Ketosis. As for the amount of fat, eat until you are satiated. If you feel hungry, eat some more fat.
I’ll sometimes grab a spoonful of coconut oil. Especially the cheap kind that still has the coconut taste to it. I’ll also grab a spoonful of kerygold butter. It’s that damn good🤠.
After you get your protein macro in, the rest is gravy. A boat load of fat gravy. Mmmmmm…
Thank you for taking your valuable time to reach out and encourage! I received every word. I have noticed things fitting differently, some even falling off. And my intuition has kept me from the scale. I will get a measuring tape, and please share your app of choice. In gratitude, <3
There are a gazillion or so keto calculators online, that can help you figure out your goals for carbs protein and fat, but it’s really not that complicated. You don’t have to count every calorie. Basically keep your carbs low. Read labels. Try to keep your net grams of carbs less than 20-30 g a day. You might go lower as you get used to the diet and find what works for you. Eat a moderate amount of protein. For most women this is somewhere between 70-120 g a day. If you already have a comfortable level of protein intake, don’t change it. Keto is not a high protein diet. This probably translates into a pound of meat or fish a day, if you want a basic rule of thumb. The rest… eat as much fat as you want. Your body will let you know when you’re full. Being over full on fat is very uncomfortable and you’ll figure it out quickly, again as time goes on, you’ll tinker with your numbers, but at first, just eat as much fat as fills you up. For me, between fatty meats, eggs, veggies, nuts, a little cheese, and fats used for cooking and dressings, I don’t add much extra fat to my diet, but fatty dipping sauces are great for some people, and some people love “fat bombs” which are basically little bites of flavored fat like cream cheese or coconut oils or such.
I enjoy your writing and expression, thank you, words certainly have the power we give them. Thank you for the creativity in your encouragement, I smiled.
This message inspires me! I am doing the things you have suggested for sure! Yay!
Hey Robert! Thanks, I have read wonderful things about eating coconut oil that way, it’s supposed to be great for the digestive system! Among other things, thank you for the feedback!
You’ll do great, and every day you’ll get even better. Even the crappy days will be part of your path to success
But beware, I have heard some people report that too much will have certain side effects. As in it lubes up the plumbing, if you know what I mean. I haven’t experienced that myself. And I put to well rounded tablespoons in my big cup of coffee every morning. The wife saw me doing this, and was very confused. She keeps saying I’m going to get too fat eating like this. I keep explaining to her, but she doesn’t grasp it. She’s Korean, and although she became a US citizen over 25 years ago, she is still really slow with her English. She works with about 10 other Korean girls and all they do is speak Korean. For the past ten years I’ve been pretty much her only English speak person she see everyday. AHHH!!! THAT REMINDS ME! Does anyone know of ANY Hangul Keto info? Hangul is the Korean language. I’ve searched and keep coming up empty. She asks numerous questions about how I eat everyday. But when it gets technical, like how insulin works, I just can’t translate it.