When to reduce fat?

(Joan) #1

I am on Keto principally to lose weight. At what point do I reduce my fat intake , when fully in ketosis?

(squirrel-kissing paper tamer) #2

Are you still losing weight? It depends on how much fat you have as well.

#3

My understanding is to cut once you’re fat-adapted, about 4-9 weeks on average for people. And by reducing fat they mean you don’t need to go out of your way to add lots of fat, but it’s not like you just stop consuming fat. You still want fatty cuts of meat and to cook with fat, fat still will show as the majority of your calories. And how much you decease will also depend on your current body-fat percentage.

(Carl Keller) #4

For me it was about 5 weeks in. I had all day energy without peaks and valleys, had no cravings for carbs and I could go at least 24 hours without eating and not be physically hungry. By physical hunger I am talking about my stomach growling at me because it wants food. I did and still do have anticipatory hunger that is the result of looking at a clock and seeing that my typical meal time is coming. I don’t consider this real hunger. It’s more like a psychological hunger.

Some articles and experts suggest sleeping well as being another sign of being fat adapted but this doesn’t really apply to me because I’ve always slept well.

Anyway, it’s at this point that you can stop focusing on making fat a part of your every bite of food. Don’t worry about butter in the coffee or extra butter on your steak or the dollop of sour cream or mayo with your salad or whatever. Just focus on basic foods without the extras. I probably went from 160 grams of fat to anywhere from 80-120 per day. I stopped eating nuts and most of my fat came from the meats I was eating or the occasional salad dressing and small amounts of cheese. I would and still do use a little butter on my veggies or a bit of bacon fat or coconut oil to cook those veggies in.

(You've tried everything else; why not try bacon?) #5

If you eat to satiety, the process is automatic, as your body will tell you.

(Joan) #6

Thanks everyone for the responses provided. I learnt from them. I restarted Keto this year. Today 7/1 is actually my first day.
In the past, I always had a concern with this and want to get it right this time. I have about 17kg to lose.