Those who are fat adapted, what's your daily fat intake?

(Katie the Quiche Scoffing Stick Ninja ) #1

I’m just curious as to what other peoples daily intake of fat is now that they are fat adapted.
I haven’t exactly found my niche yet, have been practising fasting daily for 24 hours with one meal a day.
Will start extending to two full days soon, but still curious.

If you wouldn’t mind letting me know your intake before and after, that’d be super :smiley:
I am not tracking anymore, I know my carbs are under 20g and there’s no need for me to count calories so i’m only really tracking my weight and blood ketone levels.

(Ron) #2

Katie,
I still eat to my macro’s (or above) on maintain level for 5 days a week and fast for two. My weight stays about the same on feeding days and the other two fasting days usually net me a 1 to 1 1/2 pound weekly loss. I also throw in a 4 day fast 1 time a month that nets a 2.5 to 3 lb loss and total has been averaging about 10 lbs a month. Down 78 lbs in 8 months so it seems to be working.
This last month I experienced a minor stall but the EF kicked it back in gear. First time for a stall but I am closing in on my goal weight with less than 30 lbs to go so maybe that body set point is nearing and will start affecting (slowing) progress. :frowning_face:

(Katie the Quiche Scoffing Stick Ninja ) #3

I think the same may happen with me with the slowed down weight loss.
I started at 80.7, am currently 71.2 and only want to lose another 11kg.
I think I am far more sensitive to sweetener than I thought because whilst cutting those out and doing OMAD, I’ve lost almost up to a KG three times this week.
I was just curious about fat intake, and whether people’s weight loss is slower due to eating more dietary fat because they are not allowing their body to use their own stored fats as fuel.

(You've tried everything else; why not try bacon?) #4

I don’t measure, I just eat fat to satiety.

(Ron) #5

I cannot say for sure about the fat but can attest from personal experience that if I eat to high of protein I will gain weight.I have overeaten fat and not seen a weight increase. There are many that eat at a calorie deficit after adaption to lose weight but I think they still hold to the suggested macro percentage. 75/20/5

#6

I don’t track my marcos but I know that my fat intake is very high comparably to protein and carbs. Every time I think to myself that I will probably put on weight based on what I would have considered too many calories, especially of fat (an artefact of CICO paradigm) instead I will lose weight, I’m not even looking to lose weight at the moment.

For example, two days ago I ate 200 grams of mixed brazil and macadamia nuts in addition to my OMAD (which was: duck liver, salad coated in parmesan cheese, two chocolate mousse fat bombs, 2 butter cookies and 2 cups of coffee with pure cream). I was surprised to find that I had lost half a kilogram, I tracked it the following day, expecting to see a rise in the scale and had gone down an additional 300 grams. It’s very strange, but every time I eat additional food I lose some weight. This happens every time I ovulate, I’ve come to appreciate that my body knows what it’s doing so if it tells me to eat I do.

ETA: I tracked it out of curiosity. According to Chronometer I had consumed just under 4000 calories, of which 10.3% = protein, 6.8% = carbs, 82.9% = fats.

(Allie) #7

I don’t track normally, but did track for a couple of weeks just to see where i’m at (not counting or limiting, just obeying hunger) stopped again six days ago, but for those couple of weeks fat was anything between 233g and 126g.

(German Ketonian) #8

I averaged 320/120/20 the last months. I track but let my hunger dictate the intake and it seems to lead me to these macros…

(mole person) #9

I’m 5’5 and 110lbs. I’ve been tracking recently just to check that I’m on target (turns out I was way over on carbs significantly). My fat intake has ranged from 108g to 150g, which is pretty much from dead on my macros to 150% of my fat macro. Nonetheless, I’ve lost weight every day. I never could eat this way before. Keto has ramped up my metabolism beautifully and I can eat like never before and stay at a size I hadn’t seen in 20 years.

(Katie the Quiche Scoffing Stick Ninja ) #10

Really interesting you say that, I’ve added a bunless big mac to my OMAD lately and have lost 3kg in the last 3 days.

#11

Hey @ava_ad0re - I hate to sound overconfident like I have it all figured out, but I think your combination of fat adaptation, IF, and low carbs gives you the flexibility to remain in ketosis in spite of occasionally higher protein. I believe you can tolerate dietary fat less than 70%.

To answer your question directly, my fat intake ranges from 50 to 75%.

(Troy) #12

I Eat 1st, track later😃
Just for fun
Fat 65-80%ish
So, as I eat more protein , fat% lower
Eat less protein , fat% higher

Bad protein :rage: haha
I like FAT😍

#13

Sun- 122g
Mon- 168g
Tue- 174g
Wed- 160g
Thu- 185g
Today- 169g

I just eat the way I eat, I make sure my carbs are in check which pretty much lands in the 20-30g range and make sure I get enough protein, I let my fat land wherever it does, I don’t force it up or throttle it back. On my ice cream days It’s around 250-300g.