Low Carb High Fat

jambinz

According to some of my research, the optimum fat for daily intake should be 156g or 70 % of total. That's a lot of fat! Any tips or secrets for hitting that high number?

Fat4Fuel2

Coconut oil and butter on everything! Also, you can find fat bomb recipes, bullet proof coffee, and fatty cuts of meat.

kuranda10

I sauteee my veggies in olive oil.

There's very few veggies that can't be made better by being sauteed in olive oil and garlic

tishball

Would having my protien too high and fat too low cause problems? I seem to be over doing the protien..... not so much fat.

greenautumn17

If you are trying to get into ketosis (burning fat not glucose), yes, too much protein is a hindrance. Carbs turn to glucose,and protein turns to glucose, so your body will use those sources of glucose before turning to fat stores. (I know this is oversimplified, I am not a scientist.) Second, it is the fat that satiates you. Third, I think too much protein causes kidney troubles.

I use coconut oil to cook, in my coffee, and sometimes by the spoonful! I use HWC, coconut cream and coconut milk, too. I eat olives, macadamia nuts, pork rinds, and other high fat snacks we were so often warned away from before LCHF. I use olive oil on salads and sometimes just pour it on steak or chicken. I eat mayo as a dip for raw veggies. I melt butter and pour it over meat and steamed veggies. I absolutely love "boiling" mushrooms in a stick of butter.
I just try to make sure I have fat in every meal/snack.
Good luck!

tishball

Thanks for that , over simple is just the way I needed it . I suppose after years of being told hold the fat, and to be honest I never could , love mayo, and butter and stuff like that. I was just carefull. Perhaps I wasn't eating enough of that this past week, will do so now....yipee.

KarlaYP

Acceptance of what fat can do for you isn't easy, at first. It's what makes you not hungry!

JPW1990

tishball wrote: »

Thanks for that , over simple is just the way I needed it . I suppose after years of being told hold the fat, and to be honest I never could , love mayo, and butter and stuff like that. I was just carefull. Perhaps I wasn't eating enough of that this past week, will do so now....yipee.

Check your fridge - if you have any low fat or fat-free versions of things like cottage cheese, ranch dressing, mayo, etc, now's the time to replace them with the real thing. You can also make a lot of headway if you're a coffee or tea drinker and use heavy cream in it instead of milk or fake creamer.

Now, once you get used to having full-fat things and not skimping on it, don't get in the mindset that you must have 156g of fat every day. Set your protein to .8g per lb of lean body mass. Set your carbs to where you want them (20g for keto to start, up to 100 or 150 if you're just regular LC). Fat is what fills in the difference between those two and your calorie limit. Protein is a requirement, carbs are an upper limit, and fat is just what you eat until satiety, not a goal. If you only get to 100g and you're not hungry anymore, don't force down spoons of cream or a stick of butter just to hit 156.

Use this if you want precise numbers for your macros: http://keto-calculator.ankerl.com/ You don't have to do keto to use it, just set the carbs to whatever you want them to be, and answer the rest of the questions accurately. It will give you a full set of numbers, and a graph to see how long it should take you to hit your goal based on how you tweak the numbers.

greenautumn17

Just so you know, not everyone logs their food or measures their carbs, fat, etc. I don't. I just know what foods I can eat and build my meals around them. I also do IF which has greatly reduced my appetite on non fasting days.

jambinz

Thanks everyone! This is very helpful.

FIT_Goat

Don't fear the protein. You need truly monumental amounts compared to your fat and total calories for protein to be an issue. Amounts that just aren't practical without supplementation.

greenautumn17 wrote: »

If you are trying to get into ketosis (burning fat not glucose), yes, too much protein is a hindrance. Carbs turn to glucose,and protein turns to glucose, so your body will use those sources of glucose before turning to fat stores. (I know this is oversimplified, I am not a scientist.)

No, this is not how this works. The process is mostly demand-driven and not supply-driven. That is, excess protein doesn't mean more glucose produced. Higher needs for glucose, in the absence of dietary sources, will mean more glucose produced. You can short-circuit that by keeping protein too low (emphasis intentional, in that if you're reducing protein enough to limit this process, you're likely losing muscle mass to compensate).

Can excess protein reduce the level of ketosis? Yes. Will it kick you out of ketosis? Not likely. There is speculation as to the mechanism for why the reduction in level of ketosis. I tend to lean on the side that excessive protein is usually accompanied by increased calories as well. As ketones are created also on demand, there are fewer of them needed when energy is ample. The excess protein isn't turning to glucose and kicking you out. You just have fewer ketones because you have more energy overall.

For excess protein to cause an issue, you're looking at 250-300+ grams a day for multiple days/weeks in a row. No one is going to hit those amounts without truly massive calories (which would be a much more likely problem) or by using protein powders and supplements. You're not doing it from food.

Second, it is the fat that satiates you.

Sort of. Protein with fat is extremely satiating. Without the energy from fat, you're going to be hungry and feel like crap. Protein is not a good energy source. Trying to live on fat alone will be very unsatisfying. You need both. Fat is very important for low carb. It can't be stressed enough. But, protein in adequate amounts is equally important.

Third, I think too much protein causes kidney troubles.

No. High amounts of protein can cause issues for those with preexisting kidney disease. It's not been shown to cause it or related to higher risks for kidney disease.

minties82

Chocolate that is 100% cocoa solids can be a nice wee high fat and low carb treat. Not that I can afford it!

lauraesh0384

Mayo, butter, HWC, full fat cheese and dressing, burgers. I incorporate all of those into my meals daily and I have no problem hitting 70%.

gsp90x

I actually had to stop my BPC cause I was getting too much fat. More precisely too much calories because the fat itself in the BPC wasn't satiating enough to make the calories worth it. If you eat the non-lean cuts of meat you're going to get good fat ratios as well. Just depends how much meat you eat I guess. I safe my bacon grease and anything that needs to be fried is friend in bacon grease. And one of my favorite snacks? Bacon with butter on it! fat fat fat! yay!

fattybattyy

To piggy back off this post rather than make my own for a similar topic- I am having trouble myself getting enough fat (my goal is 93g a day) with keeping my protein macro in check. Today I logged 30g over my goal for protein. It's hard when all my snacky foods are protein based!

JPW1990

fattybattyy wrote: »

To piggy back off this post rather than make my own for a similar topic- I am having trouble myself getting enough fat (my goal is 93g a day) with keeping my protein macro in check. Today I logged 30g over my goal for protein. It's hard when all my snacky foods are protein based!

Fat is not a goal. Protein is a goal, carbs are an upper limit, fat is what fills in til you're not hungry. There's no reason to force feed yourself fat unless you feel actual hunger.

GaleHawkins

I find fattybattyy's post to be on target. Fat is my goal because it is so easy for me to over do protein. Staying off carbs has not been an issue the last 6 months.

fattybattyy

JPW1990 wrote: »

fattybattyy wrote: »

To piggy back off this post rather than make my own for a similar topic- I am having trouble myself getting enough fat (my goal is 93g a day) with keeping my protein macro in check. Today I logged 30g over my goal for protein. It's hard when all my snacky foods are protein based!

Fat is not a goal. Protein is a goal, carbs are an upper limit, fat is what fills in til you're not hungry. There's no reason to force feed yourself fat unless you feel actual hunger.

Good to know!! I felt like I was doing something wrong, haha.

Sk8Kate

I add extra BPC when my protein has gone too high (>80g), and when protein is too low (<30) I have a protein shake. My macros are set at 16g carb, 65g protein, & 108g fat. Not sure if this is correct way to go about it, but am trying.