How much fat
123sind
Posts: 80 Member
Ok you probably answer this a million times. But do i have to eat so much fat? If i am doing low carbs ,say around 70 carbs and lower depends on the day i have. What would be the minimum fat intake to have? Also if i dont go over my carbs intake in a day would it be alright to have things like a hot chocolate options or a yogurt ect? As long i stay within my carb allowance. What do everyone else do?
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I think it depends on why you are doing this way of eating. If you are aiming to lose weight, aim for lower carbs than 70 gr per day, and set moderate protein and eat fat to satiety -- ie, until you feel satisfied, but not overfull. You can set your macros using online calculators to start, then tweak as you see how you react. https://keto-calculator.ankerl.com/
If you are maintaining your weight, or eating keto for other health reasons, more carbs might be better but it depends on your health situation.1 -
Thanks Camtosh, i am trying to lose some weight around 14 pound before April but cant face eating all the fat. The 70 carbs is my max if i want a extra treat but do try to keep to 50 carbs.0
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What is it about eating fat that bothers you?
The convenient thing about fat is that it’s more calorie-dense than protein or carbs. So eating a high-fat food can shoot your calories up and lower the percentage of them that have come from carbs, which makes it useful for a diet in which you’re trying to keep carbs proportionally low. Without fat, you’re going to find yourself eating a lot of boneless skinless chicken breast. Like...a lot. Most protein sources have either fat or carbs in them, so if you’re trying to keep both of those low you’re going to wind up really restricted.1 -
Calories for weight loss. 70 grams of carbs certainly fits into the LOW CARB way of eating. I don't see any mention of "keto" in your post but do see "low carb".
Low carb doesn't really have a recommended amount to my knowledge other than to get "enough" since fat is essential to good health. The only things I've seen related to "enough" regarding fat is 1) 20 to 35% of your total calories or .45-.65 per pound of desired weight. The two in my case result very different numbers and span a range of 33 grams on the low end and a high of 91 grams on the high end.3 -
For low carbers, i think these guidelines can work:
- Stay below your upper carb limit, whether it be 30, 60, or 120g. Net or total.
- Meet or exceed your protein goals. Getting enough protein can help with satiety nod help preserve lean tissue while losing. I think I have seen 1 g of protein for every pound of lean tissue as a good starting point.
- Fat ( or some more protein) fills in the rest of your calories. A low carb diet is usually moderate to high fat. I have heard minimums of about 20% of total calories too.
My mother and I are both on ketogenic diets but our macros are very different. When losing we both eat about 1400 kcal but I only eat 10-30 g of carbs and she eats 20-50g. Protein is very different too. She enjoys a lot of lean protein so she will often hit 150g a day while I have to push to hit 90g. As a result, our fat intake is quite different, but we are doing what works for us.
Fats mainly come from meats fir both of us with some extra cheese or oils as the day allows.3 -
Thanks again guys. Make sense to me.1
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High fat eating is my LIFE lost all the weight doing it,,,,Screw low carb...HATE THAT NAME...we are HIGH FATTTTTTT...haha I eat about 6o to 65 % high fat in the form of saturated fat...try it!!!! uts the bomb and the healthiest! hope this helps2
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Shugahhfatt wrote: »High fat eating is my LIFE lost all the weight doing it,,,,Screw low carb...HATE THAT NAME...we are HIGH FATTTTTTT...haha I eat about 6o to 65 % high fat in the form of saturated fat...try it!!!! uts the bomb and the healthiest! hope this helps
"Low carb" is almost too trendy right now. There's a lot of kick back just because of it's rise in popularity with people jumping on the bandwagon before they even know why of if they should.... Sort of like the gluten free craze of a few years back.2
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