Protein and fats

newbies
(Willow) #1

Hello everyone,

I have two questions first I have read a lot of confusing things about fats. To be clear the fats I have consumed so far are as follows:
Butter
Bacon grease
Coconut oil
Olive Oil
I have not really consumed very many other oils or fats. I am 10 days in and I know my saturated fats are way higher than the unsaturated fats. Should I be adding other fats? Is there an issue if I don’t consume an equal amount of unsaturated fats as opposed to saturated fats? I am reading mixed information. What fats/oils are the best?

I know I am in Ketosis from keto breath and Keton testing strips.I know it takes time to be truly fat adapted. With this in mind I took another look at my macros after reading some information about protien on this forum. Before I was eating the following per day:
20g carbs
47g protein
108g fats
About 1200 calories maybe a but more

Now I am thinking of consuming this in a day:
20g carbs
30g protien
115g fats
I would like to ensure weight loss in the coming weeks when I start to truly burn fat for energy
To recap I am 4’ 11" tall 171.8 (down about 3 lbs since starting 10 days ago) female 29 years old BMI 35%.

Just want to ensure I am on the right path so I don’t end up getting stuck. :stuck_out_tongue_winking_eye:

Should I change protein amount?

Thank you!:alien:

#2

Your protein seems too low from a first glance. As far as saturated vs unsaturated, I wouldn’t worry about it. All those fats carry both saturated and unsaturated, just one more than the other. As long as you’re staying away from the unhealthy polyunsaturated fats in vegetable oils, I think you’re good.

(Willow) #3

Good because I love the ones I am eating now haha :blush:

(Karen) #4

Only eat as much fat as satisfies your hunger. You do not need to add more fat to meet a macro. Your Protein is too low. I remember reading somewhere that women should not have less than 56 g. I can’t remember where.

K

(Willow) #5

Noted I will increase protein. Turns out I was mixed up originally with these macro calculators I found. It turns out it should be
20g carbs
60-67 g protein
120-125g fat

I think what happens was the app I was using did not take all my information into account. Thank you guys for the help:alien:

(You've tried everything else; why not try bacon?) #6

Also, some people set those calculators to “weight loss” instead of “maintenance,” and that makes a big difference. At your weight your protein should be somewhere in the neighborhood of 56-80 grams a day. There is a lot of room there, so be sure to get “enough” but not “too much” (that’s really what all the advice boils down to, and even the experts’ recommendations vary considerably). Then eat fat to satiety, and that will take care of your calories for the day. Once you have been keto for a few weeks, your body will let you know what you need. I strongly advise listening to your body.

(Empress of the Unexpected) #7

46 grams of protein is usually recommended for women, give or take. 30 seems way too low.

(Full Metal KETO AF) #8

As far as fats go I would add a good quality triple strength fish oil daily unless you’re eating fatty fish at least a couple times per week. Worth $20 a month IMHO. This is the one that I use and my doctor who wholly approves of keto as the healthiest diet likes my choice here. He recommended 4 per day instead of 3.

Omega 3 Fish Oil 2250mg | HIGH EPA 1200MG + DHA 900MG Triple Strength Burpless Capsules | Arazo Nutrition (120 Count) https://www.amazon.com/dp/B01GV4O37E/ref=cm_sw_r_cp_api_i_hBInCbH3JTM3E