shadesofidaho wrote: »

If I am to stick with the 100F- 80P -20 C I am having trouble getting enough fat into my plan to meet this goal.

I fry my meat in butter. I use the HWC in my coffee I use cheese and cream cheese. I know fat on the meat would be good but I am not finding fatty cuts of mat right now.

Suggestions.

Thank you.

That's a lot of it. Big thing I've found is to not be afraid of being generous with the butter, especially when cooking lean meats (I noticed you used "1 pat," which you could easily double if you wanted to). I've even been known to add butter to prime rib.

Fat bombs and cream cheese clouds (just Google for recipes) can help fill in the gaps when you're starting out, but judging from the last couple of days in your diary, you seem to be on the right track.

You can also take your tea a step further and put butter and/or coconut oil in it. (See also: Tibetan butter tea and Bulletproof Coffee.)

shadesofidaho wrote: »

Thank you Dragonwolf. UGH it i so hard to break the mind set of low fat. I have been doing low fat for so long that eating it now makes me feel so sick. I will keep trying. AT least I am keeping my carbs fairly low. Now I must google a cream cheese cloud. I have read about the bullet proof coffee. I do have the coconut oil. I did not get the mct oil yet.

When I was on Atkins before it was all about the low carbs. I do not remember eating s much fat. Giving up is not an option. Tomorrow is another day. It is just so hard to keep the fat high and calories within reason. I was trying to stay about 1200 but maybe I need to give that up. I did raise my calorie here to 1400 because it made me mad when I went over 1200.

Thank you so much.

The nice thing about LCHF is that you can often eat more calories and still lose weight (this is in part due to the fact that it takes a little more energy to burn fat and protein than it does refined carbs -- generally, it's negligible, but when you're getting upwards of 90% of your calories from these sources, it adds up to a couple hundred calories).

It may take a little time to get used to that much fat if you've been low-fat for a very long time. You may also get some digestive upset as your gut adjusts. You can deal with both by scaling back your fat intake to what you can currently handle, and slowly increase your intake until you reach your goal amount. As long as you keep your other macros in check, hitting your fat goal will not put you over your calorie goal (since the macros are based on a percentage of your calories, it's not really possible to be at or below them and be over calories).

Regarding the bulletproof coffee (and LCHF in more general), you don't need the MCT oil, especially if you have access to good coconut oil. Coconut oil is a very large percentage of medium chain triglycerides (MCTs), and MCT oil is basically just a very refined version. So don't feel like you have to have it, even for bulletproof coffee.

Definitely going to get the book for my kindle. This is what I was looking for, recipes and easy counting! Thanks DeansDad.

Typo I think in the OP:
"The ONLY "math" involved is adding protein and fat grams (from the label) dividing fat grams by the sum to arrive at what he calls the "fat burning ratio"."

I believe it's adding protein and carb grams, not protein and fat.

Thanks for correcting the ratio
math, DD and sbom!

'Grass seeds, such as barley, wheat,
rye and corn are bird feed.
Let the birds fatten up on bird food,
then we can eat the birds.
The same reasoning can be applied
to cows.'
~Sten Sture Skaldeman, 'The Low
Carb High Fat Cookbook'

As quoted from:
'The Little Red Book of Kitchen Wisdom'
By Nicole Frail, Matthew Magda
Preview at GoogleBooks:
http://tinyurl.com/ndvhcx6

shadesofidaho wrote: »

Thank you Dragonwolf. UGH it i so hard to break the mind set of low fat. I have been doing low fat for so long that eating it now makes me feel so sick. I will keep trying. AT least I am keeping my carbs fairly low. Now I must google a cream cheese cloud. I have read about the bullet proof coffee. I do have the coconut oil. I did not get the mct oil yet.

When I was on Atkins before it was all about the low carbs. I do not remember eating s much fat. Giving up is not an option. Tomorrow is another day. It is just so hard to keep the fat high and calories within reason. I was trying to stay about 1200 but maybe I need to give that up. I did raise my calorie here to 1400 because it made me mad when I went over 1200.

Thank you so much.

I know what you mean - I find it so hard to eat the fat on meat. My husband made me a rib eye steak the other day but I had to spit out the fat (sorry to be gross), I think mainly because he had not cooked it enough (we eat our steak quite rare) and I couldn't manage it. I don't struggle with eating dairy though. If you like olives, they can add a good bit of fat to a meal, though also a lot of salt which can get a bit much. Oily fish like tinned mackerel? Coconut cream to curries etc? Good luck!

KarenZen wrote: »

One question, and maybe this is something discussed before, but I'm a newbie: to what extent do you all think genetics/ancestry plays a role in how well a person's body responds to LCHF living?
K in Maine

Swedish-Eskimo here! :-) I'm completely convinced (and have been for years) that our genetic makeup/ancestry plays a huge role in finding the correct combination of foods to eat. Not that I have a hankering for seal blubber or will any time soon, but I definitely gravitate toward and perform best on a diet that would replicate macros that would be available to either of these cultures in abundance. I also like to look at what foods are available in season and will include more of these if they represent what would be naturally found when "gathering," ie: more berries and veggies in summer/fall, not so much in the winter/spring months.

This is mostly because it seems obvious to me that this would be how we'd eat if we didn't have a major grocery store providing us food from all over the planet whenever we wanted it. I don't think that an overwhelming array of choices in foodstuffs is necessarily preferable or even good for most of us...

Sajyana wrote: »

his Type II diabetes had developed into Type I (insulin dependent) diabetes.

In the spirit of Diabetes Awareness Month and today being Blue Friday, I just wanted to say that T2D never progresses into T1D. Becoming insulin dependent doesn't change the disease, just the way it's managed. They are completely different diseases with a commonality of different insulin availability problems.

Yup, play with the calculators Sunny_bunny provided.
My key concerns have been getting the carbs down to around 20g.
Keeping the sodium, potassium, magnesium, and proteins in the ballpark.
I include fat to satiety and if I'm looking for an energy boost -- not necessarily to hit a set number.
Experiment weekly, re-evaluate as needed.

I'm sorry if I missed it, but what is the title of this book?

Thank you so much for sharing this. I bought the book and I completely understand LCHF a whole lot better. I have a hard time sticking to something if I can't understand the reasonings and the 'how it works' components behind it. But this easily explains it and has allowed me to start an actual really low carb (20g or less) diet and have stuck with it for two weeks now. And I haven't had any problems with temptations as of yet.

bugga814 wrote: »

I am so confused

@bugga814 About what, specifically?
If you are looking or a simple overview of LCHF or clarification of something specific I can do that for you. Just give me more details so I can give you the best answers.

Only on day 6 still low on calories

I seem to go over at everything according to the My Fitness Pal food tracker