How much body fat in your diet?

wabmester

Great slide from a presentation by Stephen Phinney:

the four phases of a well-formulated ketogenic diet



This shows a hypothetical 200lb person who starts off with a TDEE of 2800 kcal and progresses to 150lbs and a TDEE of 2200.

So your high-fat diet is VERY high fat when your body fat contribution is considered.

minties82

That is interesting. I am about 180lbs now, down from 253ish (I work in kilos so just a rough guestimate from my head). Being a stumpy woman my intake is more like 1200-1250kcal a day to lose an ok amount of weight. I expect around 700g loss per week depending on exercise etc.

mlinton_mesapark

Cool @wabmester, thanks for posting!

DianaElena76

So the takeaway is....? Does that mean we need to increase our dietary fat intake as we lose? Or eat less fat when we are more overweight? It is indeed interesting, but I'm trying to take it a step further...

Dragonwolf

Mami1976D wrote: »

So the takeaway is....? Does that mean we need to increase our dietary fat intake as we lose? Or eat less fat when we are more overweight? It is indeed interesting, but I'm trying to take it a step further...

It's just about the total percentage of your daily calorie usage and where it comes from. When you're way overweight and maintaining a 50% deficit, then 50% of your TDEE is coming from body fat (go figure...).

Personally, I think the above method overthinks it.

professionalHobbyist

I would like to think 4-5000 calories per week come from body fat

I think my fat is fighting back though. It is tough to lose now...

The fat has meat hooks

deksgrl

Dragonwolf wrote: »

Mami1976D wrote: »

So the takeaway is....? Does that mean we need to increase our dietary fat intake as we lose? Or eat less fat when we are more overweight? It is indeed interesting, but I'm trying to take it a step further...

It's just about the total percentage of your daily calorie usage and where it comes from. When you're way overweight and maintaining a 50% deficit, then 50% of your TDEE is coming from body fat (go figure...).

Personally, I think the above method overthinks it.

So when you are at goal weight, and maintaining, then all of your energy needs are fueled by food and none from body fat. You are no longer eating at a calorie deficit. It seems like a convoluted way of saying that.

wabmester

At one level, it's a view of a ketogenic diet through a CICO lens. Want to lose weight? Eat less than your TDEE.

It also shows how you can vary your intake by varying just your fat and keeping other macros relatively constant. That 25% dietary fat in the first total energy pie translates to fat as 50% of dietary intake -- lower than most people start with. But it increases as your body fat contribution decreases.

Phinney also mentioned that the 1400 calorie deficit is the natural ad lib level of many keto dieters. THAT is the secret to keto -- reduced hunger.

Finally, you can see he recommends a max 55g of carbs even at maintenance. I'm sure that'll vary for many, but it's an interesting idea to keep insulin low and ketones relatively high even when you're no longer interested in weight loss.

FIT_Goat

Mami1976D wrote: »

So the takeaway is....? Does that mean we need to increase our dietary fat intake as we lose? Or eat less fat when we are more overweight? It is indeed interesting, but I'm trying to take it a step further...

It really is over-thinking it a lot. But, essentially, this is what you are doing. You can see when we break them down to the macros in grams what is happening. The protein is going down (I think that's a bit unnecessary but I adore high protein compared to some here) and the fat is what is really climbing.

Name	| Calories	| Protein g/%	| Fat g/%	| Carb g/%
Adapt	| 1,400		| 140g / 40%	| 78g  / 50%	| 35g / 10%
Adjust	| 1,800		| 130g / 29%	| 122g / 61% 	| 45g / 10%
Build	| 2,150		| 120g / 22%	| 161g / 67%	| 55g / 10%
Maintain| 2,200		| 110g / 20%	| 171g / 70%	| 55g / 10%