Having a hard time reaching fat consumption goals

Abrahamsarah1

Im on the keto diet and im always low on fats at the end of the day, mostly by half!!!
Any help or advice would be greatly appreciated!!!

kommodevaran

What is healthy fats? If you don't like fatty foods, why are you eating keto in the first place?

Hint: You can eat anything you want, but to lose weight you have to eat less.

kristikitter

How about...


Cheese (any cheese, I like mozzarella but whatever you like)
Meats (salami, prosciutto, BACON, etc.)
Chicken breasts
Nuts

You can try -

Adding butter to your cooking
Or added butter to your coffee (bulletproof it)

Or get some recipes here

I would also go here as it's full of good advice: Reddit keto board

How are you calculating your macros...?

romieblue

try having some avocado, coconut oil, butter....if you eat poultry, leave the skin on; nuts, seeds will also help. the added fat will also help you feel satiated longer. for meal ideas, check out reddit.com/r/ketorecipes/

Abrahamsarah1

kristikitter wrote: »

How about...


Cheese (any cheese, I like mozzarella but whatever you like)
Meats (salami, prosciutto, BACON, etc.)
Chicken breasts
Nuts

You can try -

Adding butter to your cooking
Or added butter to your coffee (bulletproof it)

Or get some recipes here

I would also go here as it's full of good advice: Reddit keto board

How are you calculating your macros...?

So i am calculating my macros using this app, im doing 70% fats 20% protein and 10% carbs.

RenaTX

Eat more fat would be my suggestion. Look at Pinterest for fat bombs. Drizzle healthy oils on foods. Add extra butter to others. Add butter or coconut oil to your coffee.

donleejr85

I like refined coconut oil cause it has no smell and no taste. I add it to my coffee or green tea 1 or 2 teaspoons. And HEALTHY red meats. 2 to 3 eggs everyday

lemurcat12

Abrahamsarah1 wrote: »

kristikitter wrote: »

How about...


Cheese (any cheese, I like mozzarella but whatever you like)
Meats (salami, prosciutto, BACON, etc.)
Chicken breasts
Nuts

You can try -

Adding butter to your cooking
Or added butter to your coffee (bulletproof it)

Or get some recipes here

I would also go here as it's full of good advice: Reddit keto board

How are you calculating your macros...?

So i am calculating my macros using this app, im doing 70% fats 20% protein and 10% carbs.

Depends on what your total calories are, but that could be lower in protein than what you might want to preserve muscle mass when on a deficit.

I'd recommend gradually adjusting your diary as you learn to eat in a new way. It's important not to be scared of higher fat foods if you want to do LCHF successfully. Cook with butter or olive oil or coconut oil, etc., make dressings with olive oil + vinegar. Eat avocado and nuts and seeds. You can feel free to use higher fat cuts of meat (for me this means chicken with skin, for example, although I still use something like bacon just for accent). You can add cheese or eat it instead of dessert. You can use higher fat dairy.

Generally if calories are from protein (eggs, meat, maybe some full fat dairy), nuts and seeds (I'd also add in olives and avocado as deserving extra credit as sources of fat and taste), non starchy vegetables, and added oils (like olive oil on a salad) or fat used for cooking, then your ratios should put you in ketosis.

chelllsea124

I love adding kerry gold to stuff when I cook.. nuts help too

Odiliawine

I would definitely add in coconut oil to your tea or coffee in the morning, it'll help fill you up and is nothing but good for you fat!

Momepro

A spoonfull of 100% nut butter?

chelllsea124

Odiliawine wrote: »

I would definitely add in coconut oil to your tea or coffee in the morning, it'll help fill you up and is nothing but good for you fat!

This^^^

lemurcat12

Odiliawine wrote: »

I would definitely add in coconut oil to your tea or coffee in the morning, it'll help fill you up and is nothing but good for you fat!

If you like the tea or coffee black it just seems like a waste of calories to me.

Some find it an enjoyable breakfast, I guess, but for me if I'm going to have breakfast I need protein and vegetables.

(I don't think coconut oil is bad at all, and it is tasty when used in cooking, IMO, as are olive oil, avocado oil, butter, etc., but I don't see a reason to seek out ways to add it to my diet beyond what happens with cooking anyway.)

stanmann571

kristikitter wrote: »

How about...


Cheese (any cheese, I like mozzarella but whatever you like)
Meats (salami, prosciutto, BACON, etc.)
Chicken breasts
Nuts

You can try -

Adding butter to your cooking
Or added butter to your coffee (bulletproof it)

Or get some recipes here

I would also go here as it's full of good advice: Reddit keto board

How are you calculating your macros...?

Cheese and nuts are "high carb" and can kick you out of ketosis if you're not diligent.

kwtilbury

stanmann571 wrote: »

kristikitter wrote: »

How about...


Cheese (any cheese, I like mozzarella but whatever you like)
Meats (salami, prosciutto, BACON, etc.)
Chicken breasts
Nuts

You can try -

Adding butter to your cooking
Or added butter to your coffee (bulletproof it)

Or get some recipes here

I would also go here as it's full of good advice: Reddit keto board

How are you calculating your macros...?

Cheese and nuts are "high carb" and can kick you out of ketosis if you're not diligent.

Are you kidding? Here's the nutrition info for cheddar:

% Daily Value*
Total Fat 9 g 13%
Saturated fat 6 g 30%
Polyunsaturated fat 0.3 g
Monounsaturated fat 2.6 g
Cholesterol 29 mg 9%
Sodium 174 mg 7%
Potassium 27 mg 0%
Total Carbohydrate 0.4 g 0%
Dietary fiber 0 g 0%
Sugar 0.1 g
Protein 7 g 14%