Too much protein, not enough fat

(Andrea Nunez) #1

So I started keto 3 days ago, so I’m a complete newbie. I use Yazio to count my macros and I seem to be getting more percentage of protein than my goal and obviously not enough fat. I’m 5’1, 212 lb, so my goal in keto is weight loss. I kind of just stop eating, even if I don’t feel completely full, so that I won’t get more protein in. Even on a keto meal plan I found online had the protein pretty close to the fat count, so I don’t know how to add more fat in without adding more of the other two macros. Yesterday I had an okay day, but I’m just kind of worried for the long run. 1800 cal is wayyy to much for me so my actual goal is 1200, but the app doesn’t let me change it. Idk. I appreciate any help.

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(LeeAnn Brooks) #2

Don’t stop eating if you’re not full. Add more fat.

Add mayo to meats. Cook in butter and oils. Make veggies swim in butter.

Remember that fat has 9 calories per gram where protein and carbs have 4, so it’s a lot easier than most think to up that fat level.

2 tablespoons of a good mayo can add 200 calories and 28 grams of fat.

Could you list your actual foods for this day and we can help show you where you can add the fat?

(Andrea Nunez) #3

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(LeeAnn Brooks) #4

If you’re scrambling your eggs in bacon fat, butter or lard, I don’t see a problem. It’s practicaly the perfect macro food.

(Andrea Nunez) #5

Thank you, I really appreciate the insight.

(Robert C) #6

Keto thinking is that you want to get your body up to burning 1800 cal so that, when you’ve eaten to satiety one day or decided to skip a meal or fast - your body will look for the calories on your body’s local storage. This requires long periods of time with nearly 0 carbs but, once attained is a great tool.

Starting out shooting for 1200 will make it difficult to ever eat to satiety or skip a meal or fast - it is basically low calorie diet thinking.

(LeeAnn Brooks) #7

Rob is right. 1200 will put your body into starvation mode and slow down your metabolism, stalling weight loss.

Why do you think 1800 is too high? I’m 5’2” and started Keto at 142. I was eating an average of 1600-1800 to start. I would even have one high day at 2000 per week, though I also had one low day at around 1200, but never more than one per week. I like to vary my calories per day to keep my body guessing. But always eat to satiety.

At week 5 I became so hungry I was eating around 2000 daily, and yes, I gained a little weight back. But my body needed it or it wouldn’t have been demanding more food. My best guess is it needed the extra fuel to get me over the final push towards fat adaption.

Since then I’ve taken that weight back off and then some. I’m down to 131. Since I’ve become fat adapted, my hunger is less and I’m averaging around 1600 now. But even the other day I had a day when I was totally hungry all day. I ended up a little over 2000 for the day. And then I had a great weigh in the very next day, and even a little more lost the next day.

If you are hungry, you need to eat. Keeping calories too will hinder your progress and slow your fat adaption.

(Nihar Turumella) #8

Hi,
I have a question I weigh 166 pounds about 18% bodyfat, I work out and lift heavy 5 times a week at least and have been working out for 3 years. My macros for a keto cut are: 170 g fat 185 g protein and 30 g carbs, my maintenance is 2500-2600 cal. Is my protein too high for keto? Should I reduce it?
If yes then to how much?

(LeeAnn Brooks) #9

That’s about 30% from protein.
There are two camps on protein. Some say more is okay, the others not. I don’t think 30 is crazy high, especially if you’re lifting.

(Nihar Turumella) #10

Thanks