Keto Help!

Theprairiepinup
Theprairiepinup Posts: 20 Member
edited November 19 in Food and Nutrition
Hello everyone!

I've been doing keto since January and have lost 16kg since Christmas! I'm almost to my goal, but I've been struggling lately.

I need advice and help when it comes to protein and fat. How do you add in more fat? I'm having so much trouble. Lately my protein has been floating around 25%/35% of my total calories, but it doesn't feel like I've been eating that much protein?? I don't want to be kicked out of ketosis, but I feel like I've hit a brick wall.

How do you all add in more fat? How many calories do you end up eating?? Some days I struggle to even get in 1000cal...and then some days it's like 1500 cals (but not usually), ~most~ days I juuuuust hit that 1000cal mark.

Thanks everyone for your help in advance!

Replies

  • toxikon
    toxikon Posts: 2,383 Member
    25-35% protein will definitely not kick you out of ketosis. I think you'd need to get up to around 50% or higher for it to affect you at all.

    But if you'd like to boost your fat intake, here are some ideas:
    - Heavy whipping cream in your coffee/tea
    - More butter on veggies/meat
    - Fat bombs (tons of recipes online)
    - More high-fat salad dressing on your salads
    - Fattier cuts of meat (skin-on chicken thighs instead of BLSL chicken breasts)
  • Theprairiepinup
    Theprairiepinup Posts: 20 Member
    Thank you so much! And that's good to know that those ratios won't kick me out :)
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    toxikon wrote: »
    25-35% protein will definitely not kick you out of ketosis. I think you'd need to get up to around 50% or higher for it to affect you at all.

    But if you'd like to boost your fat intake, here are some ideas:
    - Heavy whipping cream in your coffee/tea
    - More butter on veggies/meat
    - Fat bombs (tons of recipes online)
    - More high-fat salad dressing on your salads
    - Fattier cuts of meat (skin-on chicken thighs instead of BLSL chicken breasts)

    All great advice. :)

    If you are only eating 1000kcals, 25-35% of that is 250-350 kcals or 60-90g of protein. That is not that much. Probably low to moderate carbs. To have protein affect ketosis, people are often around 200+g of protein which would be about 800kcals... At your caloric levels, you won't hit that unless you are eating a lot of very lean meat.

    Protein is a goal most low carbers want to hit. I set mine for around 90g and try to get there most days. If I am not hungry I cut carbs and fats. If I am hungry I add more fats and protein if I feel I want more.
  • DresdenSinn
    DresdenSinn Posts: 665 Member
    MCT Oil, Flaxseed Oil, Nuts and Nut Butters, Seeds
  • ladipoet
    ladipoet Posts: 4,180 Member
    Hello and welcome! I suggest you check out the following main low carber daily group forum here in MFP. It's where most of us Ketophiles tend to hang out:

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

    Lots of knowledgeable members there to help motivate you and offer emotional support / guidance if that is part of what you are seeking.
  • LINIA
    LINIA Posts: 1,159 Member
    Good Suggestions here, I increase my fat by eating an Avocado.

    ptypoqi3bz3x.jpg
  • Theprairiepinup
    Theprairiepinup Posts: 20 Member
    LINIA wrote: »
    Good Suggestions here, I increase my fat by eating an Avocado.

    ptypoqi3bz3x.jpg

    ugh I wish I liked avocado! Unless I hide it in like a vegan pudding or cake I just cannot eat it lol
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    Step 1 - grab a block of cheese
    Step 2 - eat said block of cheese
    Step 3 - repeat

    If I have a very low fat day, I go for the cheese.. or guacamole
  • ladipoet
    ladipoet Posts: 4,180 Member
    psuLemon wrote: »
    Step 1 - grab a block of cheese
    Step 2 - eat said block of cheese
    Step 3 - repeat

    You are too funny @psulemon! BUT, you are right about the cheese! ;)
  • rockyon1
    rockyon1 Posts: 3 Member
    toxikon wrote: »
    25-35% protein will definitely not kick you out of ketosis. I think you'd need to get up to around 50% or higher for it to affect you at all.

    But if you'd like to boost your fat intake, here are some ideas:
    - Heavy whipping cream in your coffee/tea
    - More butter on veggies/meat
    - Fat bombs (tons of recipes online)
    - More high-fat salad dressing on your salads
    - Fattier cuts of meat (skin-on chicken thighs instead of BLSL chicken breasts)

    any particalar brand of Whipped cream ? thanks
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