What Fat?

(Rocky B) #1

I’ve been doing, or should I say experimenting, with keto since April 1. My macro goals are 75% fat, 25% protein and as close to zero carbs as I can get. I do IF from dinner until lunch the next day, sometime a little longer. I do know that with my very broken metabolism, I just don’t tolerate carbs well.

My challenge is meeting that 75% fat goal. I see an often repeated expression on this forum, “I added some fat”. What fat? I know which fats are ok for keto but since I don’t do well with dairy, it limits my options. I can do the grass fed butter and maybe a little hard cheese but cream is out. I break out like a teenager the day before the prom and wake up the next morning stuffed up. I do sneak in some avocado now and then but net carbs are a meaningless number for me. I have to count them all. And as I said, carbs halt any progress in losing weight.

So, how do I add fat without just sitting down and eating a stick of butter or drinking a cup of olive oil?

Thanks, Rocky

(karen) #2

When I “add fat” I try to do it within the meal- cook with more butter or olive or coconut oil, use a fattier cut of meat, eat the chicken skin, add an egg if I’m not over on protein.

(Diane) #3

You can add extra yolks when cooking eggs, or have macadamia nuts, pine nuts, or maybe pecans (I limit my nut intake to 1 - 2 oz per day). Maybe add in some olives (I count net carbs, not sure about their fiber content). Bacon, bacon, bacon. Pork rinds. You can make sauces like hollandaise (butter and egg based) for your meats or veggies.

(Rocky B) #4

That’s what I’m doing but when I put the info in my tracker I’m usually short on fat and over on protein.

(Diane) #5

Have you tried adding fat to your coffee (or tea or bone broth)? You can add butter, coconut oil, cocoa butter or MCT oil. If you haven’t used MCT oil as a supplement before, be very cautious to begin with (maybe 1/2 tsp?) and build up the amount from there as you build your tolerance, since this can cause diarrhea.

(Pete A) #6

This is exactly me :grinning:

My first few months on Keto I was more like 60% fat. I managed to increase to 70-75 by focusing on higher fat foods, replacing lower fat e.g. Instead of boiled ham now country ham And hovering daily over my macros.

Coconut oil, 90% dark chocolate, cream cheese, butter, bacon fat (whats in the pan from cooking) daily.

Sounds like your set for success!

(Raj Seth) #7

Eat more cheaply. Leave the boneless skinless chicken breasts and get cheep cheep bone in skin on thighs drums and wings. Buy the cheapest hamburger - 80/20 or 70/30. Make your own tallow from beef fat from the butcher.

:bacon::bacon::bacon:
Pork belly, chuck steak and roasts, mo’ greasier mo’ betterer :grinning:

(Rocky B) #8

Yikes. 90% dark chocolate. I’m afraid to even go there. It may open the flood gates of desire. In my previous way of eating, potato chips and Hersey bars were my worst weaknesses.

(Rocky B) #9

Just had some ginger/turmeric tea with MCT oil. What a great idea. Thanks.

(Pete A) #10

One square, you will be able to soon enough! :grinning:

(What The Fast?!) #11

Olive oil on everything, I also make non-dairy fat bombs. Bacon fat, beef tallow. I don’t do a lot of dairy either. :slight_smile:

(LeeAnn Brooks) #12

What tracker are you using? 2 tablespoons of mayo added to meat or as a base for dreassi g should push your fat up without adding any protein.

(cheryl) #13

i hear ya …did you ever try chocolate covered potato chips… ooh la la – i have to quit thinking about them right now

(Pete A) #14

I keep trying to love olive oil. I envy you, maybe someday!

#15

I prefer using avocado oil for most stuff you would normally grab the olive oil for (course it makes mayo hella ‘spensive)
Also see if you can get suet from your butcher to cook with, & you can make your own gee…(gets rid of the milk solids in butter that can be an issue for some people) bacon fat of course…
& of course there’s Pork belly… yummy yummy pork belly…

(Rocky B) #16

I use Livestrong’s MyPlate. Been using it for years.

(Roy D Rushing Jr ) #17

I add butter to my coffee now. Used to do Mct oil, but I think I’d rather use a less specialized fat than that. If you have problems with butter I’d sub in coconut, olive, or maybe avocado oil. I always pick the fattiest cuts of meat, and I eat a ton of cheese. I do use heavy cream in my coffee sometimes, but that’s more a preference than a necessity. I also don’t really worry too much about protein. I get fat and carbs where I want them and let protein go where it goes. It should be noted that I don’t believe I’m insulin resistant and I exercise daily.

(Raj Seth) #18

That’s pretty much my strategy. Zero carbs, eat fat from real food, and there’s always protein that comes with it.
Tracking macros hurts my head

(Artemis) #19

Hi, I’m unable to digest much dairy. What types of non dairy fat bombs do you make?
Thanks,
Artemis

(Diane) #20

:bacon::bacon::bacon:

Macadamia nuts. Avocados. Olives.

:laughing: