Keto - getting enough FAT
skinnybek
Posts: 1 Member
I am trying to do the Keto diet and not getting enough fat I don't think. What are some good foods to get more fat? I seem to be going over on the protein.
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Replies
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First, is your goal to lose weight? If it is then you don't need to hit your fat goal every day - you have fat in your body that will be used for energy in place of the food.
I generally look at the goals like this:
Carbs - upper limit not to be exceeded
Protein - minimum amount needed, can be exceeded
Fat - eat to satiety and no more.6 -
Avocado, nut butters, fat bombs (lots of good recipes on Pinterest)0
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Good sources of fat is fatty foods you like. In case you goal is weightloss - a calorie deficit is the way to lose weight, keto is just one possible way to eat in a calorie deficit. It's easy to create a calorie deficit - just eat less. But it's hard to keep eating less if you don't like the food you're eating.2
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kommodevaran wrote: »Good sources of fat is fatty foods you like. In case you goal is weightloss - a calorie deficit is the way to lose weight, keto is just one possible way to eat in a calorie deficit. It's easy to create a calorie deficit - just eat less. But it's hard to keep eating less if you don't like the food you're eating.
This doesn't answer her question, at all. She's asking for ideas of foods to eat that are high in fat. On Keto, fat is the most important macro so it's nice to have lots of different options that are high in fat, lower in protein and extremely low in carbs.
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Avocados, salad dressings, oily fish, and real butter and cream. Also, those little Vitamin E capsules, and Krill oil capsules, are real good for you.0
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Most of my fat calories come from avocado and olive oil. I eat a lot of salads and make homemade full fat dressings.
You can make a batch of garlic butter, chili butter or some other compound butter to top grilled chicken and veggies.
Eggs have a good amount of fat. I usually have a bunch of hard boiled eggs made at the beginning of the week.
Tzaziki made with with full fat Greek yogurt and olive oil.
Cream cheese can be used a hundred different ways. If gravy is your thing, do an internet search for keto country gravy.
Opt for chicken thighs over breasts. They're good marinated and grilled, or cooked in the slow cooker. I don't care for the skin, but you can get a lot of fat there if you don't mind it.1 -
I've started drinking 'bulletproof coffee'. Coffee, 1 Tbsp grass fed butter, 1 Tbsp coconut oil.... (there are other variations, but that's what I use) 26g fat, 0g protein.0
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avocado, pecans, almonds, boursin cheese, cream cheese, olive oil, avocado oil, mayo, butter.0
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First, is your goal to lose weight? If it is then you don't need to hit your fat goal every day - you have fat in your body that will be used for energy in place of the food.
I generally look at the goals like this:
Carbs - upper limit not to be exceeded
Protein - minimum amount needed, can be exceeded
Fat - eat to satiety and no more.
This is smart. Hit or exceed your protein, stay under your carb limit, and fill in the rest with fat as wanted.... It is always good to remember that a ketogenic diet is mainly about restricting carbs, and not about getting very high fat.0 -
I'm sure you are, but start your morning with a Keto coffee. Slowly add more MCT oil, grass fed butter and heavy cream. That gets the morning going. Eat 1/4-1/2 an avocado before bfast, lunch and or dinner. This gives you a high fat to protein ratio and makes you feel full quicker. I crush cheeses and salami all day. That's just what I do. Hope this helps.0
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Also this book is full of good recipes to help you get more ideas.
https://www.amazon.com/gp/aw/d/1623158087/ref=mp_s_a_1_2?ie=UTF8&qid=1518760701&sr=8-2&pi=AC_SX236_SY340_QL65&keywords=keto+diet+book&dpPl=1&dpID=61hG18Us8LL&ref=plSrch1 -
Especially awesome if you love the taste of coconut... great source of a healthy saturated fat and you can find it @ GNC for a reasonable price1 -
Jrodasff so good to hear you and most of the people here that get keto and high fat. I just joined he today after quitting another site that had a bunch of people still thinking that the old AMA pyramid is the healthy way to diet! every time you said high fat they would put there 2 cents in and confuse people who were looking for good info on just starting keto or trying to to find a diet that really works and not craving food on.I did Atkins since the 80's and hit a wall at 186. I lost 44 pounds and no matter what, I just could not jump start my weight lose again. got lazy and disappointed and well you know the story. with Atkins you focused on just keeping your carbs under 30 after induction. after reading the keto diet (I though that it was just another name for Atkins) I can see that by increasing my fat grams I probably would have jumped started my diet again. well I to have had a problem with the high fat intake and I love your idea. my wife and I just started the week ago and she also is having the same problem. but in 11 days she has lost 11 pounds and I have lost 7(I know that most of that is water). if you or any of the gang have any other gems (high fat foods) please by all means post them. thanks and sorry for the long ramble. by the way what is mct oil and what is the fat count?1
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MCT stands for medium-chain triglyceride. The one I posted is 8g of saturated fat, 2g of carbs for 1 tbsp... great in coffee & protein shakes, among other things.1
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The fats in MCT oil cannot be stored as body fat but rather your body recognizes and uses it as an energy source. This kicks starts your day by using fat as energy. Slowly implement the oil into your regimen because if you put to much to fast you will blow out your pants. ASAP!
My Keto coffee consists of coffee, 2TBs MCT oil, 1TB grass fed butter (Keri gold), 1 TB heavy whipping cream. Put in a blender and it comes out smooth and frothy. Add a no calorie sweetener of your choice if you want it sweet.3 -
you put hot coffee in a blender?0
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planner4747 wrote: »you put hot coffee in a blender?
If you want the oil blended in and not sitting like an Exxon spill on the top, yes indeed.0 -
are all mct oil the same? there is a big swing of price for a 32 oz bottle. do you use this just once a day or at every meal?0
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planner4747 wrote: »you put hot coffee in a blender?
You can use a stick blender (aka immersion blender), so you don't have to put the hot coffee "in" a blender -- just be sure there's sufficient room in the container so blending won't send the liquid flying.0 -
lynn_glenmont wrote: »planner4747 wrote: »you put hot coffee in a blender?
You can use a stick blender (aka immersion blender), so you don't have to put the hot coffee "in" a blender -- just be sure there's sufficient room in the container so blending won't send the liquid flying.
I like to go the lazy route and use a well sealed travel mug to shake for 20 seconds. A whisk works pretty well too although the foam on top ends up not as thick as an immersion blender would create0 -
eat 1-2 avocados per day; The fattiest nuts and seeds, like almonds, pistachios, pecans, walnuts, and pumpkin seeds, also happen to be the ones that contain the most magnesium
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Kerrygold
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lynn_glenmont wrote: »planner4747 wrote: »you put hot coffee in a blender?
You can use a stick blender (aka immersion blender), so you don't have to put the hot coffee "in" a blender -- just be sure there's sufficient room in the container so blending won't send the liquid flying.
I like to go the lazy route and use a well sealed travel mug to shake for 20 seconds. A whisk works pretty well too although the foam on top ends up not as thick as an immersion blender would create
Yeah, I use a glass jar with a lid (a small jelly or nut butter jar, usually) to shake milk or cream for lattes and cappucinos at home, then pop them in the microwave (without the lid -- and keep a close eye on it, because dairy can boil over in seconds). I don't actually put protein powder in coffee, so I wasn't sure if that would work.0
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