Nebie Questions re: Craving protein and Fat to satiety

[Daisytoad]

I intro’d my self a few weeks ago, but here is a quick recap. Started Keto the beginning of May this year. In the past 3 (ish) months I have lost about 47 lbs. Starting weight of 335 lbs. I am a 38 yo female, just getting used to all of this extra energy! My house has never been so clean and organized! I have been tinkering with my Macros, and currently, are set for Cal 2427, Net Carbs <18g, Pro 70g, Fat 208g. But according to Cronometer the last week or so I am averaging Cal 1434, Net Carbs 11.5g, Pro 60g, and Fat 125g.
During this week I did have an unplanned/unintentional 43 hour fast (with two coconut oil keto coffees), so the stats are a little off.

My questions are as follows:

1. I often crave protein like a madman. I have been trying to limit it a bit, as I thought it might have contributed to a 4-week stall, but I am not sure. If I want more protein, how much more than my macros is it okay to go over? I could literally just eat steaks and bacon and be completely happy!

2. I understand the concept of eating fat to satiety, but I am confused by how. I will plan a meal that I think has enough fat in it, it will hit my protein and have low carbs (steak with buttered broccoli and lemon pepper, for example). While eating that and soon after I think I feel satiated, but after a few hours, I may feel hungry again, with only fat left to eat in my macros…do I just grab a spoon of coconut oil? While this sounds more palatable than it did 3 months ago, is this the test to see if you really are hungry, or just eating out of habit? I have been using the glass of water and salt shot trick with some success.

Thanks for reading this rambling.

ETA: Mini fast is a sign that I am fat adapted?

[mtncntrykid]

(steak with buttered broccoli and lemon pepper, for example). While eating that and soon after I think I feel satiated, but after a few hours, I may feel hungry again, with only fat left to eat in my macros

Lather that steak in butter also. And eat more, your not eating enough.

Macros, and currently, are set for Cal 2427, Net Carbs <18g, Pro 70g, Fat 208g

Your protein number is low (IMO) and seems like you don’t have Cronometer set quite right. My macro’s are 2000 total kcal and I have about a protein range from 60g to 115g. You should be a little higher than that. Something around 70 to 125g.

I suggest don’t fast until you are fully fat adapted. The body has many changes it has to go through and needs all the energy (eat more) it can get to accomplish this. After adaption is the recommended fasting protocol.

[PaulL]

The secret to getting enough fat is to buy fatty cuts of meat and fry them in tallow, lard, or bacon grease. Make your scrambled eggs with heavy cream, and fry them in bacon grease. Get or make a high-fat salad dressing that you like (blue cheese, yum!) and put lots of it on your salad. Butter the meat on your plate, or make gravy with heavy cream and the pan juices (including the fat). God created broccoli and cauliflower because—cheese sauce! For dessert, try putting heavy cream in your coffee, on a few blueberries, or over some whole-milk Greek yoghurt. If you get hungry between meals, a good high-fat snack is pepperoni or buttered Brie. But if you are getting enough fat at mealtime, you should be able go for several hours before getting hungry again.

BTW, the only macro you need to measure is your carbohydrate, which you want to keep really low. If you want to go carb-free, go for it! Protein is supposed to be “moderate;” it’s essential for health, but too much can stimulate insulin production. I was taught that it was fat that was the most satiating, but a couple of people here on these forums claim that it’s really protein that is satiating. If you are hungry for protein, do what your body tells you.

If you are losing those extra pounds, feeling good, and not having to snack too much between meals, then you are doing it right. Dr. Phinney says that when we are in doubt, we should cut carbs, and then if we are still in doubt, we should eat more fat.

[Talia]

I often crave protein like a madman. I have been trying to limit it a bit, as I thought it might have contributed to a 4-week stall, but I am not sure. If I want more protein, how much more than my macros is it okay to go over?

I took an entire month eating high protein low carb before doing keto macros. When I cut protein from about 120 g to 80, my hunger went down but so did my energy, just a bit. Now, I’m no that 100 g is the sweet spot for me.

If you’re feeling revved up but slightly on edge with occasional bursts of hunger, you might be eating too much protein. On days when I’m feeling fat adapted (not 100% there yet) everything is very, very even. I feel relaxed, loose in my joints, very happy and have zero hunger.

I don’t see any reason not to fast spontaneously. I did my first 36-hour fast at 3 weeks. I haven’t done it since then because I’m waiting for it to feel natural like it did last time.

Glad you’re off to a good start!