Keto Newbie Struggling with Too Much Protein

(Gary ) #1

Hello,

I have been on the Ketogenic diet 17 days and have lost 13 pounds. I am now 6’ 3" and down to 254 pounds with a goal to lose 40 more pounds. I have also really kicked up my exercise. I am consuming roughly 2400 calories a day based on my Macro calculator and I have had zero issues keeping my carbs under 30 grams. However I am struggling with eating too much protein and not enough fat. I have started each day with Bulletproof coffee but still find myself over spending calories in protein. What are some simple ways to consume more fat and less protein. Are there any foods you would recommend I add to my daily diet.

Thanks,
G.

(Chris) #2

Please start by telling us your target macro nutrients and how you figured them. How much protein and fat are you aiming for, exactly?

(Eric - The patient needs to be patient!) #3

Also if you want to lose weight, once you become fat adapted you will reduce your fat intake so that your body burns its own. At least until you are at maintenance weight.

It takes several weeks to several months to be fat adapted.

#4

Are you eating fatty cuts of meat or lean cuts?

(Gary ) #5

I am currently doing 70/25/5 with a goal of 203g fat, 115g protein, and 33g of carbs.

#6

Forget about percentages and ratios. Focus on keeping the carbs low (to stay in ketosis) and on getting enough proteins (your body needs them). After that, fat and calories should be based on your hunger level. Early on, your hunger may cause you to eat more calories. Once you’ve been in ketosis a while, the hunger should decrease, as your body starts using stored fat and doesn’t need as much consumed fat.

(Carl Keller) #7

Seems like you are doing just fine with what you have been doing. My biggest questions are how is your hunger and how are your cravings? If you can say “easier to manage” and “less”, respectively, then I don’t see why you need to change much of anything, just yet.

Pork products tend to have the best fat to protein ratio. And fattier beef like ribeye and chuck roasts can have good ratios too. Just pick the meats that have the most marbling. All that visible fat makes the meat nice and juicy and flavorful as well!

(Gary ) #8

Thanks everyone. I really have loved this new plan for eating and have no plans of going back to my old ways. I hope to see continued weight loss but honestly my hunger and cravings have been very minimal. I thinks it’s more about breaking those habits of feeling like it’s time to eat.