I don’t know what to look for when I’m getting too little or too much fat. Am I really supposed to dump mayo, oil, butter, and cream on everything? (exaggerating) Someone said to satiety but that is a little vague to me.
250 lb. male 2,500 calories to maintain weight
~70% fat
~20% protein
~10% carbs
Too Much / Too Little Fat?
grinch734
#1
RobC
(Robert C)
#2
The most important part of what you wrote is the 10% of 2500 calories or 250 carb calories (which is over 3 times the legal speed limit around here 
).
2 Keto Dudes recommend less than 80 carb calories (i.e. less than 20 grams of carbs - and all only incidental - from green vegetables).
Having more carbs (which will turn on fat storage) and lots of dietary fat is a recipe for disaster (well, not really, just not helping you get to your goals).
RobC
(Robert C)
#4
2 Keto Dudes full description for you (assuming you are 80 KG when you are lean) would be:
- Less than 20 grams of incidental carbs
- 80 to 120 grams of protein which would leave about
- 230 to 215 grams of fat
assuming the 2,500 calories you need to maintain weight also is the amount of food you need to feel satiated.
The trouble I have sometimes (similar to your feeling that “satiety” is a little vague) is that you can truly overshoot that before you get to satiety. “Fat bombs” and “Bullet proof coffee” along with spicing up your food can put satiety in the 3,500 (or more) calorie range pretty quickly.
That is what makes me do the math - I would like to be sensitive enough to be able to nail satiety but, it is difficult. When I do attempt it, I stay away from the keto tricks to add dietary fat, I avoid adding too much spice and I’ll avoid processing that leads to over consumption (i.e. I’ll eat raw spinach instead with a little olive oil instead of sauteing it - sauteing is much tastier but much less filling). This strategy makes the food boring but definitely also avoids over consumption.
grinch734
#5
Thanks that was very helpful. I’m still trying to figure out what that looks like for an entire day of meals and snacks. Like a template of exactly what to eat. I’ve never really been good at counting calories but I can stick to a routine.
RobC
(Robert C)
#6
If you really want results - move to two meals, no snacks. This makes everything much easier (food prep/math), keeps insulin low most of the day and you definitely feel satiated 2 times a day (vs. many meals and snacks where you feel satiated roughly 0 times a day).
planner47
(john)
#7
I eat one meal a day 80-100 grams fat 80-90 grams protein 10 - 20 grams of carbs. I let my body get the rest of my fat from my reserve which is a reservoir or 35 lb that I am trying to get rid of!! 60 lb off so far. so do not go over board with the fat. the carbs and protein are the ONLY thing that stays the same doing your whole weight journey. the fat is the key to weight lose! do 1 or 2 meals a day no snacks and it will come off in no time. and by the way that one meal a day, trying to get those macro’s in in a single meal is pretty tough for me. I am stuffed after that meal. 6pm to 6pm. today going on day 4 fast.
PaulL
(You've tried everything else; why not try bacon?)
#8
Eat until you’re no longer hungry, then stop. Don’t eat again until you are hungry again.
Satiety is a definite feeling of “Enough! I’ve had enough food and don’t want even a bite more.” It’s very different from the feeling of a stomach so full that it is about to burst.
My experience was that it took a lot of food to satisfy me in the beginning, but then in the middle of a meal one day, I suddenly didn’t want even one more bite and had to put half a plate of food in the fridge for later. Since then, my appetite has been much more moderate. According to Dr. Lustig, the reason we get so hungry all the time when eating carbohydrate is that the high level of insulin the carbohydrate stimulates blocks the leptin signal from our fat tissue that tells our brain we have enough stored energy. It can take a few weeks for the hypothalamus to become aware of the leptin again once our insulin goes down.