Do I have to eat just fat?

touchdry

Hi folks,
Reached my daily targets in carbs and protein (I'm on Keto), but the numbers say that I am 87g fat, and 773 calories short ... so how do I get there without upping the carbs and protein targets too much? Do I have to eat just fat? If so, what? Duck fat at 99g in 100g!!? Aaargh!

cmriverside

haha.

Is there some medical reason you are doing keto? If not, just eat whatever you want. Any type of restrictive food plan takes time to adjust and learn.

If it's just weight loss you're after, eat whatever, within calories.

NovusDies

You eat protein and fat. The important part is not going over your calories for weight loss not protein or fat. Going over carbs would normally be fine too but you are on Keto. You do have to get closer to your calorie goal because 773 is too far under.

It is really important that you understand the basics of dieting and nutrition because you picked a restrictive diet like Keto. You will have to make sure you get the nutrients you need from other sources that you will have a harder time getting from low quantities of things like fruits and root vegetables. I am not saying you have to come off Keto but you need to learn these things quickly or it can have negative effects on your health.

touchdry

WOW that was a quick response ... thanks cmriverside. The answer to your question is a bit complicated ... but, I am suffering from fybromyalgia, and I have been unofficially advised by a nutritionist to go Keto to stop eating inflammatory carbs. I think I have reached ketosis (I certainly feel amazing keto or no!) and am trying to maintain whatever is going on inside. I am quite happy to eat fat bombs, cheese, fullproof coffee, roast lamb ... (slurp!) but the question remains ... how on earth does one do this incredible juggling act to stay keto?

Diatonic12

How on earth does one...do this for the rest of their life. If you stop or fall back into your former way of eating, all of the keto juggling results will be temporary. Keto is amazing until it isn't.

touchdry

Thank you NovusDies ... I do realize what you are saying, and I am trying to be relaxed about it all. This is amazing fun, with cooking up delicious meals whilst juggling the macro's. So, perhaps if I find my calories low I should eat cheese, meat, and eggs ... no problem. I do not want to lose any more weight so I will not punish myself, but rather go for the calories. Unfortunately, because I feel like I can take on the World, I want to exercise ... but that means actually burning up cals ... which appears to also mean I have to eat more fatty, meaty food! Is that right?

DJ_Skywalker

Eggs, cheese, Bacon, sausage, bratwurst, cheeseburgers. peanut butter, almonds ... so many yummy fat choices

amusedmonkey

touchdry wrote: »

WOW that was a quick response ... thanks cmriverside. The answer to your question is a bit complicated ... but, I am suffering from fybromyalgia, and I have been unofficially advised by a nutritionist to go Keto to stop eating inflammatory carbs. I think I have reached ketosis (I certainly feel amazing keto or no!) and am trying to maintain whatever is going on inside. I am quite happy to eat fat bombs, cheese, fullproof coffee, roast lamb ... (slurp!) but the question remains ... how on earth does one do this incredible juggling act to stay keto?

Plan your meals better: more butter and oil with meals, more fatty cuts of meat, heavy cream in coffee, more cheddar, pecans for snacks...etc. By planning your meals better you won't have that big of a gap. If you're 87 short, what is your allowance? What have you eaten to have used all of your other macros but not enough fat? For what it's worth, fat is not exactly necessary to hit, it's just a calorie filler. You could afford to eat more protein and have to deal with less fat.

touchdry

Too right Mari22na ... I love the idea of this ... and even though I'm very very old, I feel like my body is being made bionic or something ... until I get to this point ... so what do I do ... just eat more ...,

NovusDies

touchdry wrote: »

Thank you NovusDies ... I do realize what you are saying, and I am trying to be relaxed about it all. This is amazing fun, with cooking up delicious meals whilst juggling the macro's. So, perhaps if I find my calories low I should eat cheese, meat, and eggs ... no problem. I do not want to lose any more weight so I will not punish myself, but rather go for the calories. Unfortunately, because I feel like I can take on the World, I want to exercise ... but that means actually burning up cals ... which appears to also mean I have to eat more fatty, meaty food! Is that right?

That is correct. If you want to maintain your weight and you exercise you will need to eat back some of the calories you burn (usually 50 to 75 percent since calories burned in exercise are often over estimated).

cmriverside

well, that's what Keto is - fatty meaty food.

I agree with Novus, though. Get together with your Dietician and focus on nutrition, because there are some really important nutrients that you won't be getting enough of if you aren't focused.

Are you still eating vegetables? Not that vegetables will help with calories, but they are great vehicles for nutrition and for cheese and butter.

Hamsibian

There's a huge low carb group that can help you out. Sorry, I can't post the link.

cmriverside

Hamsibian wrote: »

There's a huge low carb group that can help you out. Sorry, I can't post the link.

https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

touchdry

I love all your answers, so thank you all for answering so quickly. Yes, Amusedmonk, I do need to eat more fat (in fact I'm thinking of a nice cup of fullproof coffee ... and a fat bomb - or two!
Perhaps it is worth mentioning (or will it just complicate matters? You tell me), having been ill for a year, I have already lost too much weight, so I am going to build that back up in muscle. But I love this low carb thing ... the food is outrageously good ... and perhaps as some of you are indicating - if your not eating enough cals ... then eat a bit of cheese (here in France there are some truly heavenly fooods!) ... a big bit!

touchdry

Vegetables? It is again an interesting question for me because I am very much into wild foods ... right now there are so many green leaves about - callaloo, Good King Henry, Dandelion, Spinach, Carrot green tops, hawthorn leaves, Sowthistle, Nettles ...etc!! All delicious, and so full of nutro's that the shop stuff has already lost having been on the stands for a few days or even weeks ... no, this stuff is fresh - so fresh I find myself grazing ... makes me want to bark! (?) ...

Oh, and I will go and have a look at the lcd people, and see what their reaction is ... and yes, I want to get serious as as my nutritionist friend comes back from where ever she has gone to.

touchdry

Thanks for the link cmriverside ... unfortunately, it does not appear to be working.

DJ_Skywalker

Link worked for me

cmriverside

touchdry wrote: »

Thanks for the link cmriverside ... unfortunately, it does not appear to be working.

go to "Groups" (top of page) Click on Low-Carber forum. It should be near the top of the list of Popular Groups, on the right side of that page.

tennisdude2004

touchdry wrote: »

Hi folks,
Reached my daily targets in carbs and protein (I'm on Keto), but the numbers say that I am 87g fat, and 773 calories short ... so how do I get there without upping the carbs and protein targets too much? Do I have to eat just fat? If so, what? Duck fat at 99g in 100g!!? Aaargh!

How about a nice pan seared duck breast with the skin crisped to perfection.

Unless you have a pre-existing kidney issue going over on your protein will not be a problem (whilst still maintaining a calorie deficit)!

toxikon

Look up recipes for "fat bomb" desserts, or start adding coconut oil and butter to your coffee and tea. Use more fat when you cook, as well.

Honestly, I couldn't stick with keto and now the thought of eating that much fat is really unappealing to me... but if you want to stick it out, you'll definitely need to get used to adding in a lot more fats throughout the day!

touchdry

... now I cannot reply ... I get 'your comment will be posted once it is approved' ... why do I suddenly have to have my words approved? Who by?

touchdry

This is weird ... I have just replied but for some reason they have not been posted but need to be approved!?

touchdry

... I am suddenly in a place where I don't know where I am!!

touchdry

Sorry, I cannot answer you cmriverside ... MFP will not let me tell you why I cannot join LCD Group!

ancientcarpet

touchdry, censoring speech seems to have become an accepted practice by many self-appointed parents ...they never tell you why..they just do it.

touchdry

... yer ... but what am I saying that is so offensive ... and to whom?

janejellyroll

touchdry wrote: »

... yer ... but what am I saying that is so offensive ... and to whom?

You're not being censored. Your posts are visible. This is likely happening because your total post count is low so there is a temporary limit on how much you can post in a given time. As you post more, you won't see this message as much (at least in my experience).

stanmann571

touchdry wrote: »

... yer ... but what am I saying that is so offensive ... and to whom?

I suspect that the frequency and length of your posts when combined with the relative new nature of your account triggered an automatic spam guard within the forum software.

Your attempts to follow up and ask further questions further with additional short comments convinced the automated guard to reinforce the limits.

So, try slowing down and putting a bit more content/context into your comments.

A Mod will probably be along presently to return you to green light status.

cmriverside

Slowing down. Good life advice always.

nvmomketo

I've been keto for most of a few years. I approach my macros this way:

Carbs is a ceiling that I try to stay under. Those who have metabolic or health issues will need to be stricter about that than others. As a rule, most will be in ketosis somewhere under 20-50g of carbs.

Protein is a goal to meet or exceed and is usually moderate, meaning 15-35%. Steve Phinney, a LCHF/keto researcher gives his macros as a moderate example. He sticks with 150g or 21% of about 2800 kcal total. If he was trying to lose, that percentage would be higher. If he ate 1800 kcal a day, then 150g protein would be 33% of his total. Extra protein is not usually a problem unless you need high ketones for a health issue (most have to hit 200+ g for it to really lower ketones) or you are a diabetic who finds moderate/higher protein is negatively affecting their blood glucose.

Fat fills in the rest. On a hungry day, that could be 1800 kcal (200g) or so. On a not hungry day, it may be only 500kcal (~ 55g) or so. On hungry days, eat fattier foods and on less hungry days, go with leaner meats and fewer pure fats like butter or olive oil or cheese.

Do join the Low Carber Daily of Keto groups. Lots of recipe and food idea threads in there.

touchdry

Thanks for the valuable info nvmomketo ... unfortunately I keep getting a blank when I try to join Lower Carbers - I have no idea why ... I just cannot get in!