Having a hard time reaching fat consumption goals

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Abrahamsarah1
Abrahamsarah1 Posts: 9 Member
in Food and Nutrition
Im on the keto diet and im always low on fats at the end of the day, mostly by half!!!
Any help or advice would be greatly appreciated!!!

Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
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    What is healthy fats? If you don't like fatty foods, why are you eating keto in the first place?

    Hint: You can eat anything you want, but to lose weight you have to eat less.
  • kristikitter
    kristikitter Posts: 602 Member
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    How about...


    Cheese (any cheese, I like mozzarella but whatever you like)
    Meats (salami, prosciutto, BACON, etc.)
    Chicken breasts
    Nuts

    You can try -

    Adding butter to your cooking
    Or added butter to your coffee (bulletproof it)

    Or get some recipes here

    I would also go here as it's full of good advice: Reddit keto board

    How are you calculating your macros...?
  • romieblue
    romieblue Posts: 2 Member
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    try having some avocado, coconut oil, butter....if you eat poultry, leave the skin on; nuts, seeds will also help. the added fat will also help you feel satiated longer. for meal ideas, check out reddit.com/r/ketorecipes/
  • Abrahamsarah1
    Abrahamsarah1 Posts: 9 Member
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    kristikitter wrote: »
    How about...


    Cheese (any cheese, I like mozzarella but whatever you like)
    Meats (salami, prosciutto, BACON, etc.)
    Chicken breasts
    Nuts

    You can try -

    Adding butter to your cooking
    Or added butter to your coffee (bulletproof it)

    Or get some recipes here

    I would also go here as it's full of good advice: Reddit keto board

    How are you calculating your macros...?

    So i am calculating my macros using this app, im doing 70% fats 20% protein and 10% carbs.
  • RenaTX
    RenaTX Posts: 345 Member
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    Eat more fat would be my suggestion. Look at Pinterest for fat bombs. Drizzle healthy oils on foods. Add extra butter to others. Add butter or coconut oil to your coffee.
  • donleejr85
    donleejr85 Posts: 5 Member
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    I like refined coconut oil cause it has no smell and no taste. I add it to my coffee or green tea 1 or 2 teaspoons. And HEALTHY red meats. 2 to 3 eggs everyday
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
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    Abrahamsarah1 wrote: »
    kristikitter wrote: »
    How about...


    Cheese (any cheese, I like mozzarella but whatever you like)
    Meats (salami, prosciutto, BACON, etc.)
    Chicken breasts
    Nuts

    You can try -

    Adding butter to your cooking
    Or added butter to your coffee (bulletproof it)

    Or get some recipes here

    I would also go here as it's full of good advice: Reddit keto board

    How are you calculating your macros...?

    So i am calculating my macros using this app, im doing 70% fats 20% protein and 10% carbs.

    Depends on what your total calories are, but that could be lower in protein than what you might want to preserve muscle mass when on a deficit.

    I'd recommend gradually adjusting your diary as you learn to eat in a new way. It's important not to be scared of higher fat foods if you want to do LCHF successfully. Cook with butter or olive oil or coconut oil, etc., make dressings with olive oil + vinegar. Eat avocado and nuts and seeds. You can feel free to use higher fat cuts of meat (for me this means chicken with skin, for example, although I still use something like bacon just for accent). You can add cheese or eat it instead of dessert. You can use higher fat dairy.

    Generally if calories are from protein (eggs, meat, maybe some full fat dairy), nuts and seeds (I'd also add in olives and avocado as deserving extra credit as sources of fat and taste), non starchy vegetables, and added oils (like olive oil on a salad) or fat used for cooking, then your ratios should put you in ketosis.
  • chelllsea124
    chelllsea124 Posts: 336 Member
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    I love adding kerry gold to stuff when I cook.. nuts help too
  • Odiliawine
    Odiliawine Posts: 116 Member
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    I would definitely add in coconut oil to your tea or coffee in the morning, it'll help fill you up and is nothing but good for you fat!
  • Momepro
    Momepro Posts: 1,509 Member
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    A spoonfull of 100% nut butter?
  • chelllsea124
    chelllsea124 Posts: 336 Member
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    Odiliawine wrote: »
    I would definitely add in coconut oil to your tea or coffee in the morning, it'll help fill you up and is nothing but good for you fat!

    This^^^
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    edited July 2017
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    Odiliawine wrote: »
    I would definitely add in coconut oil to your tea or coffee in the morning, it'll help fill you up and is nothing but good for you fat!

    If you like the tea or coffee black it just seems like a waste of calories to me.

    Some find it an enjoyable breakfast, I guess, but for me if I'm going to have breakfast I need protein and vegetables.

    (I don't think coconut oil is bad at all, and it is tasty when used in cooking, IMO, as are olive oil, avocado oil, butter, etc., but I don't see a reason to seek out ways to add it to my diet beyond what happens with cooking anyway.)
  • stanmann571
    stanmann571 Posts: 5,728 Member
    Options
    kristikitter wrote: »
    How about...


    Cheese (any cheese, I like mozzarella but whatever you like)
    Meats (salami, prosciutto, BACON, etc.)
    Chicken breasts
    Nuts

    You can try -

    Adding butter to your cooking
    Or added butter to your coffee (bulletproof it)

    Or get some recipes here

    I would also go here as it's full of good advice: Reddit keto board

    How are you calculating your macros...?
    Cheese and nuts are "high carb" and can kick you out of ketosis if you're not diligent.
  • kwtilbury
    kwtilbury Posts: 1,234 Member
    Options
    stanmann571 wrote: »
    kristikitter wrote: »
    How about...


    Cheese (any cheese, I like mozzarella but whatever you like)
    Meats (salami, prosciutto, BACON, etc.)
    Chicken breasts
    Nuts

    You can try -

    Adding butter to your cooking
    Or added butter to your coffee (bulletproof it)

    Or get some recipes here

    I would also go here as it's full of good advice: Reddit keto board

    How are you calculating your macros...?
    Cheese and nuts are "high carb" and can kick you out of ketosis if you're not diligent.

    Are you kidding? Here's the nutrition info for cheddar:

    % Daily Value*
    Total Fat 9 g 13%
    Saturated fat 6 g 30%
    Polyunsaturated fat 0.3 g
    Monounsaturated fat 2.6 g
    Cholesterol 29 mg 9%
    Sodium 174 mg 7%
    Potassium 27 mg 0%
    Total Carbohydrate 0.4 g 0%
    Dietary fiber 0 g 0%
    Sugar 0.1 g
    Protein 7 g 14%

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