Keto Fats
sarahmariedaigle
Posts: 29 Member
I have been slowly easing into keto for a little over a month. I thought I had everything right and was ready to start tracking. I see my problem is too much protein not enough fat. Should I just add more butter to my meats? What snacks do y'all eat to keep your fat up??
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Replies
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Peanut butter1
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cheese, heavy cream in coffee, fattier cuts of meat. Do chicken thighs instead of breast. Bacon.....mmmm bacon....pepperettes. Burger....1
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My boyfriend always buys boneless skinless chicken are the thighs much different as far as protein?
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TavistockToad wrote: »Peanut butter
What kind do you buy and where do you get it from? I haven't found one yet and I have been missing peanut butter a lot!
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sarahmariedaigle wrote: »My boyfriend always buys boneless skinless chicken are the thighs much different as far as protein?
thighs are higher in fat than breast1 -
Awesome guys. I just posted on this and ate some peanut butter!2
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sarahmariedaigle wrote: »TavistockToad wrote: »Peanut butter
What kind do you buy and where do you get it from? I haven't found one yet and I have been missing peanut butter a lot!
whole earth smooth, most supermarkets stock it.1 -
as far as red meat, get fatty cuts. Rib eye, T-Bone etc. Avoid anything that says extra lean.1
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oh, and I do make fat bombs, not because I have to but because they are like dessert to me! Cream Cheese, heavy cream, Swerve, and Vanilla extract.....OMG yes1
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Higher fat proteins i like are salmon and whole eggs. I'd use skin on chicken thigh too, and fattier cuts of beef/lamb.3
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I like nut butters to fill in fat gaps. Also I have trouble in general getting fats so I make keto fat bombs and have them as a tasty treat after dinner even though I'm not keto. There are a lot of tasty recipes online!1
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What kind do you buy and where do you get it from? I haven't found one yet and I have been missing peanut butter a lot!
[/quote]
whole earth smooth, most supermarkets stock it.[/quote]
I'm going to add it to my list thank you so much!0 -
Thank you all! I made some cream cheese fat bombs last night that I will try today. I'm hoping today goes much better!0
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sarahmariedaigle wrote: »What kind do you buy and where do you get it from? I haven't found one yet and I have been missing peanut butter a lot!
whole earth smooth, most supermarkets stock it.[/quote]
I'm going to add it to my list thank you so much! [/quote]
I buy one from Costco and it's almond, cashew and hazelnut butter with some black seeds in it. I sweeten it with a little splenda because I like my nut butters sweet but you could have it plain too! I think the brand is called Nuts for Nature or something like that.1 -
I just started a ketogenic diet last week and lost 7 pounds. I am trying to cook from scratch and eat healthy while keeping my carbs down and fats up. I am working on 20g Carbs, 177g fat and 87g protein or 4%, 79%, 17%. I figured out the portions based on my height/weight and formulas from a keto book I picked up. This makes my total daily calories over 2000 per day which I feel is too high. I am therefore eating less fat and protein to keep my calories between 1200 and 1500 but keep my carbs around 20g.
I do not like dark chicken meat so started buying breasts bone in and skin on. The flavour increase is amazing as is the fat content. A little butter under the skin before baking just ups the flavour. Old Cheddar is also a favourite choice for high fat with minimal carbs. I treat myself to one or two tablespoons of real peanut butter per day but with 3g of carbs each I measure it out and put the jar away. I like it straight but discovered it is really good on celery - who knew. My fave way to up my fats is a Paleo or Bullet Proof coffee as an afternoon snack. Lots of good fats in it which help my numbers and keep me powering thru to dinner.
I have to say this is the easiest weight loss program I have been on so fingers crossed.
Good luck to all on their personal journeys.3 -
SharonAnderegg wrote: »I just started a ketogenic diet last week and lost 7 pounds. I am trying to cook from scratch and eat healthy while keeping my carbs down and fats up. I am working on 20g Carbs, 177g fat and 87g protein or 4%, 79%, 17%. I figured out the portions based on my height/weight and formulas from a keto book I picked up. This makes my total daily calories over 2000 per day which I feel is too high. I am therefore eating less fat and protein to keep my calories between 1200 and 1500 but keep my carbs around 20g.
I do not like dark chicken meat so started buying breasts bone in and skin on. The flavour increase is amazing as is the fat content. A little butter under the skin before baking just ups the flavour. Old Cheddar is also a favourite choice for high fat with minimal carbs. I treat myself to one or two tablespoons of real peanut butter per day but with 3g of carbs each I measure it out and put the jar away. I like it straight but discovered it is really good on celery - who knew. My fave way to up my fats is a Paleo or Bullet Proof coffee as an afternoon snack. Lots of good fats in it which help my numbers and keep me powering thru to dinner.
I have to say this is the easiest weight loss program I have been on so fingers crossed.
Good luck to all on their personal journeys.
Awesome post! The only thing I was going to say is, "she's eating too much, but it looks like you recognized that! I'm in around 1500 cal a day, and my macros are 5/25/70 and that seems to be the best for me, its been a steady consistant loss of weight since I tweaked to that and I'm never hungry!0 -
Juicy beef, undrained ground chuck, brisket, pork shoulder, ribs. Chicken thighs. Duck instead of chicken. Add cheese to your chicken breasts.0
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sarahmariedaigle wrote: »TavistockToad wrote: »Peanut butter
What kind do you buy and where do you get it from? I haven't found one yet and I have been missing peanut butter a lot!
if you have a food processor, making your own peanut butter is pretty easy. Just take some peanuts and begin grinding them. I added a bit of coconut oil to make it smoother, and some salt to taste.
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SharonAnderegg wrote: »I just started a ketogenic diet last week and lost 7 pounds. I am trying to cook from scratch and eat healthy while keeping my carbs down and fats up. I am working on 20g Carbs, 177g fat and 87g protein or 4%, 79%, 17%. I figured out the portions based on my height/weight and formulas from a keto book I picked up. This makes my total daily calories over 2000 per day which I feel is too high. I am therefore eating less fat and protein to keep my calories between 1200 and 1500 but keep my carbs around 20g.
I do not like dark chicken meat so started buying breasts bone in and skin on. The flavour increase is amazing as is the fat content. A little butter under the skin before baking just ups the flavour. Old Cheddar is also a favourite choice for high fat with minimal carbs. I treat myself to one or two tablespoons of real peanut butter per day but with 3g of carbs each I measure it out and put the jar away. I like it straight but discovered it is really good on celery - who knew. My fave way to up my fats is a Paleo or Bullet Proof coffee as an afternoon snack. Lots of good fats in it which help my numbers and keep me powering thru to dinner.
I have to say this is the easiest weight loss program I have been on so fingers crossed.
Good luck to all on their personal journeys.
Awesome post! The only thing I was going to say is, "she's eating too much, but it looks like you recognized that! I'm in around 1500 cal a day, and my macros are 5/25/70 and that seems to be the best for me, its been a steady consistant loss of weight since I tweaked to that and I'm never hungry!
Thank you! What book did you get??? I have keto clarity by jimmy moore and I'm loving it so far! I used a keto calculator online which put me at 1472 cal a day, 18g carbs 127 fat and 63 protein. (5' female)
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I don't have any book, just did all my reading online, and Kate joined a few FB groups1
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Not sure what's up, I can't seem to be able to eat any nuts at all without being way over on protein. I try organic ground peanuts but it's crazy high. I also eat eggs and bacon every day and they are high so maybe I should change that if it will allow peanut butter1
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Add fat to everything. Cheese, butter, oil, sour cream, heavy cream. Throw it in whatever you're cooking.1
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sarahmariedaigle wrote: »TavistockToad wrote: »Peanut butter
What kind do you buy and where do you get it from? I haven't found one yet and I have been missing peanut butter a lot!
I thought peanut butter was not recommended for keto. Even sugar free has about 6-7 gr. Carbs..
I'd do macadamia butter. More fat, less carbs.1 -
Eat fattier meats, chicken thighs, legs are great. Rib eye steak, bacon, salmon. Add some butter to these.. definitely will increase your fat intake.1
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Nuts, avocados, cheese1
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[/quote]
I thought peanut butter was not recommended for keto. Even sugar free has about 6-7 gr. Carbs..
I'd do macadamia butter. More fat, less carbs. [/quote]
I haven't heard of macadamia butter but I'm willing to try it! I did much better yesterday than I had the previous two days. Thank you all very much. I only had bacon and 85/15 burger for meats instead of our usual salmon and chicken. With the chicken I now know to get thighs so this should all help. I have been losing just not as much as I'd like...but who wouldn't want to wake up 50lbs lighter. I'll take my almost pound every day.
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