@NikkJRM:[/quote]The thing with keto is it's incredibly easy to overeat fat. Once people start making desserts & even a lot of the snacks or bpc & using hwc there is a lot of fat. Fat is calorie dense. [/quote]

“What Nikki said!!!” I used to eat fat bombs (FB) and drink bullet proof coffee(BPC) when I first started keto. I was a macro hawk, and if the recipes I made didn’t meet my high fat needs, I’d slam down a FB or BPC. However, once I became fully keto/fat adapted (about 3 weeks) my weight loss dropped off drastically. I found it to be a delicate dance to balance my calorie restriction with my high fat macros.

I had to back way off from FB, BPC and other non-meal ways to get fat into my diet. I didn’t like the idea ingesting pure fat that I didn’t really enjoy eating. Frozen coconut oil mixed with peanut butter and butter in my coffee were not appetizing to me. So, I searched for and became more sophisticated in my menus.

Deserts are one way to go. There are numerous yummy keto deserts out there. I’ve tried several of the ones posted on this thread. I prefer simple one serving deserts because I will eat all 12 servings if a recipe makes that much. But my go to is homemade sauces and dressings. There are a lot of them out there. What I like about them is control. You control ingredients and the amount you use. In addition, they make stuff delicious. I don’t feel I’m sacrificing calories solely for the sake of adding fat.

By the way, I keto and I eating fat!

That is one of the fascinating things to me, @stormywxs288

At first, I didn't feel good without adding more fats. I have since discovered that an underlying health condition was inhibiting my ability to convert the eating fat to ketones -- and my ability to use the ketones...

Looking at the macro breakdown, I think one of the things the keeps getting lost in translation is this:

Our nutritional needs to not change WITH A CALORIE DEFICIT.

Whether we are eating to lose 0.5 pounds per day or 2.0 pounds per day, our protein needs are the same (additional exercise excepting, etc,). Our carb limit is the same.

And this is because we are providing the caloric difference in the calories we are burning - BY BURNING THROUGH STORED BODY FAT. This stored body fat doesn't have any nutrients in it. It is straight up stored energy. The ONLY macro this should replace is fat.

That means YOUR ENTIRE CALORIC DEFICIT, WHETHER 200 CALORIES OR 1000 CALORIES OF A DEFICIT SHOULD COME STRAIGHT FROM YOUR EATEN FAT.

Take a moment to let that sink in...


You're burning body fat for the caloric deficit. Therefore, that can ONLY replace consumed fat.

The fat, in a non-medical ketogenic diet (as in, you're not managing seizures, migraines, other neurological things, etc.) is used for hormone health (this is EVERYONE, not just keto folks)...and then for satiety... It is a combo of burned body fat and eaten fats that make up the main "fuel."

The carbs are a limit...

The protein is a MINIMUM range needed for muscle protection, for skin, etc. maintenance, and such.

The only thing left to tweak is fat...

I just want to say that I love this group and I enjoyed just reading that last round of discussion! I SO wish I had the time to join in fully right now (and give my 2 cents-lol)! I love the support and encouragement that is freely shared, along with the wealth of information.

@KnitOrMiss , I agree with your most recent post and have learned first-hand during the times I have tried to 'cheat the system' that I get the best results when I stick firmly to macros by looking at my protein # as a GOAL, my carbs # as a LIMIT and fat to be tweaked depending on my current need or the calorie deficit I am aiming for!

And, @stormywxs288 , I also think Keto is "a magical, beautiful, scientific miracle." !!

I like the works of Dr Phinney and Dr Volk. I read/watch others for additional info, recipes, ideas, but I typically weigh the info I get against what Phinney and Volk say and stick with them. There are a lot of resources out there (which is great), but there are many speaking definitively without supporting what they say with science and many are not doctors (not that being a dr makes anyone automatically right!) I don't discount the other resources, but I do weigh and research what they say....

I did not post my weight on Sunday because I was boycotting my scale. I was up a few lbs and know exactly what it was from, so I'm working on getting it together. I will be logging tomorrow no matter what it yells at me.

I get frustrated that I feel I have to be so strict in my approach to get results - especially when I see losses others are experiencing with what to me looks like a much more laid back approach. I feel this way even when I KNOW not to compare - as we all have different goals, different bodies and are at very different parts in our journeys. UPSIDE: what I love about Keto is that the 'strict' is just so darn easier than any other thing I've tried....and it works!!

@KnitOrMiss @stormywxs288 Love this discussion about fat and weight loss. My question is, then, since the deficit needs to come from fat calories (i.e. burning body fat in place of nutritional fat), should my macros be more like 5% carbs, 30-35% protein, 60-65% fat, since reduction of fat intake will reduce the percentage of calories from fat in my diet?

Thanks!

d_dc_lady wrote: »

@KnitOrMiss @stormywxs288 Love this discussion about fat and weight loss. My question is, then, since the deficit needs to come from fat calories (i.e. burning body fat in place of nutritional fat), should my macros be more like 5% carbs, 30-35% protein, 60-65% fat, since reduction of fat intake will reduce the percentage of calories from fat in my diet?

Thanks!

I started following my macros in grams rather than percentages. Because a person could be at 3000 calories, and the percentages could look perfect. I was spending a lot of time tracking. When I stick to my current macros by numbers rather than percentages, the calorie count takes care of itself.
So, my macros are 100p/68f/20c and if I stick there, I am about 1092 calories for the day automatically and I don't have to think about it. (I still look at it because I am requiring a higher calorie deficit right now to lose weight - and I get that through exercise or lowering my fat for the day) But, I am not following a high fat version of keto because it wasn't working for me.

I try to always meet my protein number because I don't want to lose muscle mass, I try to not go over on carbs. I read that women do best with at least 50 g of fat - so I look at that, but as long as I don't go over my 68 I don't care. If I'm feeling hungry too soon between meals, or having cravings I look at my fat number (along with my electrolytes).
I also try not to snack because I read how it spikes your blood sugar and affects cortisol levels every time you eat, so I'm trying to keep at least 4 hours between my meals. That was hard to get past because I was always told that we needed to be eating constantly to keep our metabolism up. I have a lot of things I 'learned' when I was younger that I am trying to re-learn! And definitely, the things that worked for me to lose weight when I was younger (and before having 4 kids) most definitely do NOT work for me now! I have really gotten to know the current version of myself during this process - because I am a far cry from my 20 or even 30 year old self!

Well, I just got my new RENPHO Smart Scale, and a Mononucleosis diagnosis all in one morning.

@KnitOrMiss I didn’t suspect Mono at all, I thought it was an abscess due to recent dental work. I still think I got it at the dentist, or my child sneezing into my mouth every day.