Low Carber Daily Forum

Join

Keto question: Fat% for high body fat

MrsDee14
MrsDee14 Posts: 5 Member
edited December 3 in Social Groups
(Wasn't sure if I was allowed to post the same question in 2 groups...)

I'm 5'3" 277lbs (insulin resistant/PCOS).

Do I need to really eat 70% fat since I have so much body fat? I did read somewhere that as long as I meet the other 2 macros, fat intake didn't matter.

With that said, according to BB's calculator, I should be at 1700 cal for weight loss. Is that advisable with my keto macros? I really just eat fish, chicken, and turkey. I love dairy, but i do think it's keeping me from ketosis. Thus, I don't want to overdo it.

TIA

Replies

  • Riche120
    Riche120 Posts: 154 Member
    You want to try not to eat over your Carb macros but try to hit your Protein macros. The fat fills in the difference in the calories and helps to keep you feeling full. There are others on here that can give you more specific information regarding your calories though.

    I did see a post with a cute little picture I wish I had saved from another site that referred to LowCarb/HighFat that said "If your body is already HF, you only have to add the LC. You are already half way there!"
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    I agree. Carbs are a ceiling you try not to hit (too hard at least). Proetin is a goal you want to meet and fat is the rest. On days you are less hungry, eat less fat (or carbs). On days you are hungry eat more by eating more fats.

    While losing my days had between 1000 to 2000 kcal with an average of about 1500. I am 5'8" and started at about 190lbs. I lost at least 2 lbs per week doing that. 1700 kcal is a fine number. If you aren't hungry one day, don't strive to hit it, and if you go a bit over on another day, no problem. Just try not to go too low consistantly, and by too low I mean less than 1000 kcal on a regular (daily) basis.

    As for keeping you out of ketosis, protein can do that but only if you eat very high levels of protein. Well over 200g per day. Dairy can also affect ketosis if you are not eating full fat dairy (butter, cheese, whipped cream, 9+% yogurt and 14+% sour cream).

    If you are eating fewer than 50g of carbs per day, and not too high in protein, you'll be in ketosis eventually.

    Welcome to the group.
  • MrsDee14
    MrsDee14 Posts: 5 Member
    Thank you both for the tips.

    I guess I find it difficult to get in the right amount of food. E.g. If I eat protein, I want to counter the macro% by adding something high fat, like dairy. However, that's added more protein and carbs, too. Nevermind that the calories sky rocket after this adjustment. It's some crazy balancing act. LOL
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    A bit of extra butter, mayo, oil or dressing on your foods is the fastest way to add fats. Some butter on a steak or eggs cooked in bacon drippings. Yum. It looks like you are hitting your protein macros well, and going a bit higher than you planned in carbs, so if you want more fats, butter and oil may be a good way to go. :)

  • kpk54
    kpk54 Posts: 4,474 Member
    Cream Cheese and my new favorite, mascarpone cheese, are great ways to add fat with lower dairy protein. Gotta read the labels though. Some brands of cream cheese carry a higher # of carbs than others.
  • elize7
    elize7 Posts: 1,088 Member
    When I started, I had over 100 pounds to lose...and I was in a hurry. I kept my fat intake lower than the calculators said and that seemed to work for me. I figured that my body could use its own fat. I adjusted my macros so that I could take off a couple pounds a week.
    On days I was really hungry, I did eat more fat for satiation purposes, but kept my carbs low always. I think you should read all you can and then determine what pace and macros will work for your own body, age, and goals.
    And, of course, adjust according to how you feel and your health needs.
    Good luck!
This discussion has been closed.

Categories