How do you manage to eat enough fat?
Midnightgypsy0
Posts: 177 Member
M 5'10", 235, 59, sedentary (arthritic knees) although I do try to walk a couple of miles every day.
MFP Set at 1500 calories, carbs at 5%.
I'm not doing bad with the carbs if I avoid beer.
But I have a hard time eating enough fat and protein while staying under 1500.
Been here for a year. Haven't lost hardly anything.
Had some initial success with lchf and no more breakfast.
Cheers
MFP Set at 1500 calories, carbs at 5%.
I'm not doing bad with the carbs if I avoid beer.
But I have a hard time eating enough fat and protein while staying under 1500.
Been here for a year. Haven't lost hardly anything.
Had some initial success with lchf and no more breakfast.
Cheers
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Replies
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Cook with oil and butter.
Drink bulletproof coffee in the morning and sometimes bulletproof shake at night. Also eat more foods high in healthy fats like avocados. I'm sure there is a whole list somewhere.0 -
How much fat are you eating? The fat goal isn't something you have to eat to, if you aren't hungry.2
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If it's towards the end of the day and I don't feel I've eaten enough fat (ie, I'm still hungry), a cup of rooibos chai (no caffeine!) with heavy cream normally sounds heavenly.0
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Heavy cream, avocados in salads, butter on veggies, camelina or coconut oil as salad dressing or in smoothies, full fat sour cream or Greek yogurt as a dip, cream cheese for sauces, full fat hard cheeses, bulletproof coffee. The options are endlessly yummy!0
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Don't forget alfredo sauce!1
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auntstephie321 wrote: »How much fat are you eating? The fat goal isn't something you have to eat to, if you aren't hungry.
This.
If you're hunger is under control let your body use the fat from your body. No need to meet that goal. As long as your hunger is getting satisfied.
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Saw no loss of weight at all until I quit breakfast a couple of weeks ago. Lost a couple of pounds in the last 2 weeks.
Getting used to hunger in the morning.
Seems that I have the metabolism of an elephant. And we all know how big they get. Lol0 -
Currently my target is:
Fat 50%, 83g
Carb 5%, 19g
Prot 45%, 169g
Calories 1500
Minimal alcohol
Would eventually love to go from 235 to 180.0 -
If you're sedentary, you don't need that much protein. Focus on the carbs, but rule of thumb is about 1g per kg of body weight for protein, and no need to hit a fat target -- just use it to reach satiety.
Let your body fat meet your fat requirement.
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In addition to what was my mentioned, I also will add a few nuts (pecans mostly) to my salads in place of croutons.
Cheese on eggs are great too. I get the big blocks at Costco and use my food processor to make up a large batch of grated cheese so I always have some on hand. Toss it on salads, or anything actually.
Melt cream cheese on veggies. I love mashing it with cooked cauliflower, makes a great mash that tastes remarkably liked mashed potatoes.
Eggs are vitamin rich and are versatile fat source too, I keep hard-boiled eggs on hand always. I usually add them to my lunch salad.
I make my salad dressing 'healthy fat' by blending avocado mayo, sour cream with some heavy cream and spices (Mrs Dash Garlic & Herb, buttermilk powder, jar chipotles)
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Thanks for all the great info. I'll be trying a lot of them out over the next few weeks.0
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What made you set your protein so high? Try lowering that a little following the info wabmester listed.0
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Seems to be telling me to eat more carbs. That's what put the weight on?
So I'll try to lower the protein and increase the fat. Might end up eating butter and drinking olive oil to get enough fat.
Bumped carbs up to 40 g. Seems like a lot for strict low carb.
Calories will likely get too high.
It's a learning curve.0 -
@KarlynKeto
How many calories do you eat daily?0 -
Midnightgypsy0 wrote: »Seems to be telling me to eat more carbs. That's what put the weight on?
So I'll try to lower the protein and increase the fat. Might end up eating butter and drinking olive oil to get enough fat.
Bumped carbs up to 40 g. Seems like a lot for strict low carb.
Calories will likely get too high.
It's a learning curve.
Are you going off what mfp is giving you?0 -
Midnightgypsy0 wrote: »Currently my target is:
Fat 50%, 83g
Carb 5%, 19g
Prot 45%, 169g
Calories 1500
Minimal alcohol
Would eventually love to go from 235 to 180.
You might want to try cutting protein - your body turns excess protein into glucose via a process called neoglucogenisis (I think) which can hamper your efforts - I try to do a 80%fat 15%protein 5%carb ratio.0 -
Actually think it might be gluconeogenisis2
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2 words: fried cheese
(it's really delicious)
Here's a website that shows how to do it: http://www.wikihow.com/Fry-Cheese
Also, here are some tips from that website, which I think are important enough to mention here as well:
- You can also make fried cheese without the breaded part. Farmer's cheese and products labeled "frying cheese" will work. Paneer and queso blanco are Indian and Mexican varieties of farmer's cheese (respectively) that also fry well.
- The oil will be very hot. Wear thick clothes and be cautious while dealing with the oil. Do not add water to the oil at any time. Some people put a drop of water in their oil to see if it is hot enough. Instead, you can put the tip of a wooden spatula part way into the oil to see if it is slightly bubbling. Then you will know the oil is ready.
Basically, the cheese is like 60-70% fat and the rest is almost all protein, and the oil is pure fat. So this is a high fat, low carb perfect way to eat all of the fat.
Enjoy! 1 -
Midnightgypsy0 wrote: »@KarlynKeto
How many calories do you eat daily?
I do 16:8 intermittent fasting now (~5 wks), so total calories seem to be averaging 1200-1300 these days. Before I was closer to 1600-1800 day, And I lost ~70 pounds that way. Between Keto and IF, my hunger is way down. So now I save up for one big dinner meal, or two medium sized meals a day, and a light snack to break the fast. Net carbs ~30, and I get ~75 or so protein, so this is working out great for me. Yummy food, losing weight, getting healthy and feeling good. Couldn't ask for more.0 -
Just throwing this out there, but, your calories are kind of low for a big guy. Back off some on the protein and follow some of the above suggestions to increase the fat. Butter, ghee, coconut oil, cheese, cream, etc.
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@Midnightgypsy0 I agree with above re reducing protein. One calculator I tried suggested 85g a day for you. Most use lean body mass which is your weight minus the weight of your fat: plenty of online calculators to determine percent fat. Such as:
https://www.healthstatus.com/calculate/body-fat-percentage-calculator
As an example, if you are 40% fat then lbm = 235 - (235×0.4) = 141 lbm. At 0.6 gram per pound of lean muscle you'd need 85g per day. Even athletes don't need the amount of protein you are consuming
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
Only other thought to add to above is, when I minimised natural sugars and had no added sugar, I selected green leafy veg, meat n fish to keep my total carbs less than 20g. No fruit n no startchy veg. Some mfp entries neglect nutritional details. Worth checking if the foods you are consuming are genuinely low carb. For example, I found almost all yoghurt surprisingly too high in sugar for me. Good luck
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ChoiceNotChance wrote: »Just throwing this out there, but, your calories are kind of low for a big guy. Back off some on the protein and follow some of the above suggestions to increase the fat. Butter, ghee, coconut oil, cheese, cream, etc.
This is what I was thinking, too.
I'm 39y/o female, 5'7", but my macros are set at 10% C, 65% F, 25% P, for what it's worth. Seems to have worked pretty well for me. I was previously on a low carb/high protein diet closer to what you've been doing and while I did lose weight on it (during some periods; there were times it didn't seem to work for me), I have felt more satisfied on LCHF.0 -
Midnightgypsy0 wrote: »Seems to be telling me to eat more carbs. That's what put the weight on?
So I'll try to lower the protein and increase the fat. Might end up eating butter and drinking olive oil to get enough fat.
Bumped carbs up to 40 g. Seems like a lot for strict low carb.
Calories will likely get too high.
It's a learning curve.
What's telling you to eat more carbs?
AS @wabmester pointed out, you don't need to add fat to meet any kind of fat "goal" --- your own bodyfat has plenty of fat available to use. Keep carbs under your goal, hit your protein target (calculate based on size and activity as others have said) and fat is just to fill in the rest. If you're sated there's definitely no need to pound butter and oil to add arbitrary fat grams.1 -
I have a hard time with this too. I try to reduce meat at meals sometimes. A salad with bacon and some rich blue cheese dressing will do it. Buy the good stuff. Saute vegetables in lots of olive oil. These are high in satiety too. So you can eat a little and be happy.0
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Thanks again for all the great info. I'm going to keep fine tuning things until I get some results l0
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I am trying the intermittent fasting. No breakfast during the work week. No lunch and more activities on the weekend.
Just need to convince my girlfriend that fried cheese is OK. Lol (She still thinks low fat)
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IF is great for so many people. I hope it gets you great progress!
Fried cheese is more than ok!
maybe your gf will get on board when she sees how great you are doing in the coming weeks.
Best of luck!1 -
You can check my diary but I eat at least one whole avocado per day (usually half for lunch and half at dinner), 2-4 pieces of bacon (breakfast and then in low carb wraps), eggs, salad dressing with a lot of fat (Caesar dressing is great for this), cheese and pepperoni snacks when needed, and fat bombs if I have enough calories and carbs left (usually my fat bombs will have some carbs so I have to make sure I can fit them in). Oh and bulletproof coffee with butter and MCT oil and I cook with coconut oil when I can.0
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Midnightgypsy0 wrote: »Just need to convince my girlfriend that fried cheese is OK. Lol
I know you wrote lol but just for the full picture and for other people reading the thread---
a. watch the breading on cheese sticks
b. commercial fryer oil is low quality, and the high heat makes the ramifications worse
c. fat calories still need to fall within your caloric goals
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I only skimmed, so forgive me if I'm repeating anyone.
Can you lower the protein and shoot for 60% fat, and maybe even up your carbs to 10%? You'd still be pretty low carb, especially if you are getting enough fiber.
You can feel free to look at my diary, I shoot for 60% fat and do hit it most days, though some are more conventional than others. If you are having a hard time skipping breakfast then you likely aren't eating enough fat. Ample fat in your diet should help keep you fuller longer between meal times. I typically don't eat after 6pm and my first meal of the day is usually 12pm at the earliest, and I'm almost never ravenous between meals.0
