One week in fat questions

(Joe) #1

In regards to fat how is everyone adding fat to their meals? Should i just be slathering everything in butter? Im starting to think maybe i am too low carb also as I have mainly been eating just meat with an occassional spinach salad with blue cheese crumbles and no dressing.

(*Rusty* Instagram: @Rustyk61) #2

Buy the fattiest cuts of meat you can find. Add Butter to everything…Even your coffee…

(Lesley) #3

At the start (first couple of months) I use to just take a tsp to a tbsp of coconut oil just before a meal if I thought it was a bit to “lean”.

(Joe) #4

Thanks been putting butter in my coffee. Just feel like i maybe substituting protein for carbs and not having enough fat. Ive been having cravings but dont give in.

(Lesley) #5

It is hard to get a clear picture of what you are actually eating. I think a lot of people, including myself, use an online service to log every thing eaten and that gives percentages and grams for all the foods. I use FatSecret. I don’t think that is the most popular one to use but it serves the purpose. I’m sometimes surprised by how much or how little protein I’ve had some days. You don’t really know until you track it.

(Joe) #6

Yeah I need to start. For dinner i have been eating either egss and bacon, chicken thighs, or hamburgers. Just been eating too much at dinner i feel.

(Sjur Gjøstein Karevoll) #7

If you go for the fatty meats, fry them in plenty of butter or bacon and put some sour cream, vinaigrette or indeed cheese on your salad you should be good. Ketosis is caused by a lack of carbs and not overdoing the protein, not the high fat. Compared to a regular diet the protein can actually be fairly high, but you should still keep it below at the very least 1.5g per kg of body mass (and preferably below 1.5g per kg of lean body mass). As long as you go for the fatty meats you shouldn’t have to worry about it, at least not until you have an actual problem.

If you do want to slather your dinner in butter you should learn how to make hollandaise sauce. It’s quick and easy if you know how, tastes great and can easily be adjusted to go great with any sort of protein, fatty or not.

#8

Eat veggies with every meal and top it with a sauce made with cream, cheese, nuts or butter. Eat salad frequently (add fat sources like olives, avocado, nuts, seeds, etc) with copious amounts of dressing.

(Joe) #9

Ive been limiting veggies to either spinach or iceberg lettuce.

(Sjur Gjøstein Karevoll) #10

There are a lot of vegetable options besides spinach and lettuce. Those are particularly low in carbs, but even something like bell peppers are perfectly fine on a keto diet. They have some carbs but one bell pepper in your salad isn’t going to make much of a dent, same with tomatoes and cucumber. Asparagus, broccoli and cauliflower are all great steamed (and go really well with the hollandaise I recommended earlier). I eat a lot of cabbage, it’s fairly low carb, really cheap and keeps for a long time in the fridge and serves as an excellent replacements for lettuce in a salad. Also you can make coleslaw with cabbage, and hamburgers with coleslaw in the summer are great…

At first it’s better to undershoot than overshoot your carb limit, but as you get more experience you can start expanding your vegetable options if you want to. It’s not something you have to do if you don’t want to but variety is nice, especially if you enjoy cooking and composing different meals like I do.

(Cruzer) #11

I add butter and coconut oil to most things. I like to make riced cauliflower or broccoli and drown it in butter. I think I’m low on my protein too. I may have to use a food calculator to figure that part out. I’m losing weight so I know I’m doing something right, but I want the other health benefits as well so I might as well do this right.

Good Luck!

(You've tried everything else; why not try bacon?) #12

If you are eating too much for dinner, the solution is simple: stop eating when you stop feeling hungry. Put the rest away for a later meal. The idea is to replace the calories from the carbs you’re not eating with calories from fat. This is because of the three macronutrients, protein, fat, and carbohydrate, fat causes the least insulin response, and you want to keep your insulin level low, so that you can burn your stored fat. Another advantage is that fat is quite satiating, so you never need to go hungry on this way of eating.