Trying to eat high fat

(Michelle Martin) #1

I have been doing keto for almost 2 weeks now and am finding it OK.My problem is because of the fat I am eating I am struggling to eat more than once a day. The highest fat meal is about 55g of fat but I need to be hitting 95g. I am trying fat boms, adding cream to coffee…but I am just not hungry…am I doing something wrong?

(cheryl) #2

I would say I am envious you are doing the ONE MEAL A DAY, route … I try to intermittently fast 16 hours and eat within an 8 hour window and sometimes I think I am starving … So maybe just enjoy if you are seeing progress.

(Gabe “No Dogma, Only Science Please!” ) #3

Minimize your carbs. Keep your protein the same as you always have. Eat fat to satiety.

That’s all you need to know! No fat bombs required. If you’re still hungry, add some creamy sauce next time, toss some extra virgin olive oil on that avocado or add more olive oil to your roast cauliflower/broccoli/eggplant/whatever. It’s really that simple. Your body is burning body fat, so you do not need to eat past satiety to reach some arbitrary fat macro. You do not need to be eating a certain amount of fat per day. Huge myth.

(Michelle Martin) #4

OK so what you are saying is it is OK…not that I want to go down the calorie route but my highest meal was about 900 not enough really…I am eating less protein than before starting keto as now I only eat once a day but I am hitting my protein figure.

(Michelle Martin) #5

Thanks

(Gabe “No Dogma, Only Science Please!” ) #6

When I do one meal a day, I can demolish a couple of thousands calories easily. I caution you not to do anything according to the guidelines some people tout, like “intermittent fast and only have one meal a day.” If you want to eat low carb, great. Eat low carb, eat when you’re hungry, and stop when you’re full. And don’t starve yourself; eat when you’re hungry again.

I don’t know what your goals are though. There’s a lot of people who would argue that if you’re eating carbs but your biomarkers are fine and you don’t have weight to lose, then there’s no need to change your diet at all. Some people are more carb-tolerant than others, and that’s great. If I were fit and healthy and eating the occasional pizza or pasta, I wouldn’t stop eating them.

(Michelle Martin) #7

I am on 20g of carbs a day I have always eaten lots of veg but have found this last year that I have put on weight. I want to lose a few pounds but more than that are the health benefits. Thanks for talking…I need to add more fat to my one meal and I will be sorted.

(Maha) #8

If you’re not hungry, then don’t worry about it. Learn to listen to your body for when you are hungry. We are retraining ourselves to listen to what the body needs, not what the clock says or what a guideline says we should be eating how much of what. If you have fat on your body and you’re eating 55 grams and satisfied, then in theory, if your body needs more energy, it’ll signal it’s hungry or get it from the stored fat. You don’t have to eat extra fat in fat bombs and other stuff. Sounds like you’re already on track and that’s great. Keep doing that - it may not stay that way forever (I’ve gone from OMAD back to 2 and 3 a day).

(Michelle Martin) #9

I have only ever eaten when I am hungry which is why I was finding this hard…thanks for putting my mind to rest.

(KCKO, KCFO 🥥) #10

If you are overweight, when you are fat adapted your body will contribute to your fat for the day.

I found it was wise to eat fattier cuts of meat, very marbled ones with extra fat like rib eyes. That way you hit protein and fat goals pretty easily.

Good luck sorting it out.

(Katie the Quiche Scoffing Stick Ninja ) #11

No, you don’t.
Fat is a lever, not a goal.
Protein is a goal.
Eat protein to satiety and if you are hungry, eat fat until you are full.

(Michelle Martin) #12

We have always eaten what people call fatty meat…we love it. We are really lucky in that we raise our own poultry and rabbits, we have a shepherd close by and barter with him for mutton an lamb…and we grow all our own fruit and veg all organic. We are used to eating at least 12 portions of veg a day and I didn’t want to stop this…so carb target is not a problem, protein is not either…just the fat. I know know it is ok to eat when hungry whether one meal or 2. Thanks for your response, very helpful

(Ellie) #13

I have a slightly different view. As you are so early in the low carb journey you may be in ketosis but won’t be fat adapted yet. If you have a history of calorie restricted dieting then you may have a reduced metabolic rate and you need to eat more to help that heal. Once that has healed then you can listen to satiety signals.
If you are only eating 900 cals per day then it is far too low.
You may need to eat more than one meal a day to begin with if you can’t eat enough in that one meal.
Also, in your post you mentioned getting your carb target. The 20g carbs is a maximum and it is totally fine to be under. If you are full because of eating a lot of bulk from a veggies then try cutting that back a bit and adding butter and cream to them to get more calories and fat.
The people above who mention not eating if you are not hungry are absolutely right once you are fat adapted, but some people need to work hard to eat enough at the beginning to help their body heal from past damage.

(Ellie) #14

This isn’t the general view on this board. It is usually:
Carbs 20g or fewer
Protein enough for your body but not more. (There are various calculators giving g/kg)
Fat to satiety

Carbs give a high insulin response and can be made by your liver so we dont ‘need’ those.
Protein gives about half the insulin response as carbs but we do need some as we can’t manufacture it.
Fat gives very little insulin response and should be where the vast majority of our calories should come from - to satiety if those signals are working properly.

(Michelle Martin) #15

that is exactly what I have done…added butter an lard to cook veggies and meat too…boy it tastes so good! took me right back to y childhood and how my grandmother used to cook.

(Ellie) #16

If you can tell us your age, height, weight etc and the macros you are using then people can offer their view about that. Ruled.me is a good calculator but use maintenance mode for the calculator.

(Michelle Martin) #17

I have done that
I am 50 years young, 5 6 and 57 kg…not about losing weight,
it said 1434 calories, 95g fat, 75g protein and 30g carbs…under 30g was not too hard to achieve…yesterday was 21g…I guess I am bulking up on vegetables and perhaps need to eat less so that I a hungry for another meal later in the day. I try to eat between 12 and 6pm so first meal about 12 noon but finding not hungry even by 8pm. I have never eaten when I am not hungry but like you I thought my calorie intake was low

(Ellie) #18

It is all a journey, especially when weight loss is not specifically the motivation. I have relatively little to lose compare to some people on here, maybe another 15-20lbs, but I feel so much better on keto. It took me a while to get my head around eating more at the beginning, but it is so worth it.

(Troy) #19

Just to add or change things up

Or at least when fat adapted
For me, on OMAD , I will eat within a 2 hour window sometimes
I see it as the old days…breakfast , lunch and dinner
So, I’ll eat bacon n eggs, maybe a light salad w more bacon , then KETO fat bomb of some sort

It all depends :smile:
Sometimes hungry or not hungry
Bored eating
Mind over matter or craving KETO fats over mind😂

(Maha) #20

Very lucky, indeed. I dream of being able to do this one day, despite not knowing a single thing about raising animals for food or having a garden. I hope when the time comes, I can hire someone to get me started or take classes or something. The only thing is that I want to be able to travel a lot, so the two may not be compatible. I may have to be satisfied with farmers markets and local butchers instead.