Low carb and protein food?

#1

It’s my second day on keto and I’ve been struggling finding food which has lower protein than fat. I’ve been told I should keep my protein macro balanced and try to eat only fatty foods, and so far today I managed to hit my protein and carb, but I’ve been short on fat. I’m kinda hungry and not sure if it’s okay for me to go past my protein limit as apparently eating too much or too less would end up in lower ketone levels or excess muscle loss. Any recommendations on what I could do to eat more fat and keep protein lower?

Here’s my nutrient diary for today:

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(Pete A) #2

This looks fine… Hitting whatever numbers you determine are right is only a guide. You will tell over time if you’re lacking somewhere or overdong it.

#3

Oh, I see. Everyone’s been telling me to worry less about numbers and stuff and eat till I’m full. I guess I just need some time to get used to it as it’s my first diet and I don’t want to mess up.

(bulkbiker) #4

As I said on your other thread when starting out forget the bloody macros… cut carbs as much as possible and eat protein and fat… you’ll get full and won’t want any more when your body has had enough.

(Running from stupidity) #5

:+1:

(Carl Keller) #6

My favorite low carb, high fat snack is deviled eggs… or should I say was. I don’t snack any more.

Like @MarkGossage and @Juice says, damn the macros. If you are hungry then eat. Keto will not work if you are constantly hungry.

Other high fat helpers (some protein involved) can be macadamian nuts, pork rinds, cheese, greek yogurt, sour cream, ranch dressing and heavy cream. Frying your foods in coconut oil not ony improves taste but adds some healthy fats to your diet.

One more thing about macros… I started keto by staying under 50g carbs per day and once in ketosis I lowered it to 20g. I never had a problem with hunger once I trained my body to use ingested fat for fuel. Maybe 50g is a bit high for some people or you, but there’s a happy middle ground somewhere if you are still feeling hungry at 20g.

(Running from stupidity) #7

Except the carb macro. Always respect the carb macro :slight_smile:

#8

The only macro you can end up being short on is proteins. You have to get enough, better over a goal than less, and it’s hard to get too much. Your body needs them.

Carbs need to be kept low so you stay in ketosis.

For the most part, fat is primarily needed for energy and satiation. If you’re not hungry, there’s no reason to eat more fat. If you are hungry, you want to eat mostly fat, maybe some protein, but as few additional carbs as possible.

But especially if weight loss is a goal, there’s no reason to eat more fat just for the sake of hitting some macro number.

#9

The problem is, I can’t really find any food which contains a bunch more fat than protein. Do you have any suggestions?

(Lonnie Hedley) #10

Butter. Olive oil in homemade vinaigrette. Homemade mayo. Put these on EVERYTHING.

High fat % (73/27 or 70/30) ground beef is higher fat than protein. Specific cheeses are often higher fat than protein. Heavy whipping cream. Sour cream. Cream cheese. I’m fasting so that’s all I care to talk about food for now.

#11

My go to is avocados. I think a large avocado has about 3 net carbs, 25 gms fat, and 3 gms protein. I end up putting them in omelettes, salads, as a side with a steak, or just eating one with salt and pepper. It’s a been a real shock to the system paying for them, since when I was a kid, we had 3 avocado trees and I’m sure a raked, shoveled, threw away literally tons of them.

(Justin Jordan) #12

Bear in mind, you’re looking for more fat than protein as a percentage of calories, not necessarily gram for gram.

80/20 ground beef, for instance, has a higher percentage of fat than protein on a calories basis, although it’s less total grams of fat. If you throw on a slice of American cheese, it’s fattier still.

#13

The four foods I have to actively restrict because they have too much fat (and too many calories) – bacon, sausage, cheese, butter.

(You've tried everything else; why not try bacon?) #14

Are you going by weight, or by percentages of total calories? Remember that fat is about 9 cal/g, whereas protein is only about 4 cal/g.

So if you eat an equal quantity of each by weight, by calories you are actually getting 30% protein and 70% fat (more or less). Likewise, if you eat only half as much fat by weight as protein, by calories you are still getting 53% fat and 47% protein (again, more or less). So how you figure it makes a big difference.

#15

Is that a total for the day?