KETO DIET - 147g of FAT...?
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Melissapaige1
Posts: 151 Member
i'M AFRAID THAT IM CONSUMING TOO MUCH FAT...i recently switched from fmd to keto, im not even sure im doing this correctly please help? Alot of my fat intake came from eating 170g of brie cheese today...i feel awful about that.
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Replies
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What is your calorie goal? And how many did you eat today?
1323 calories from fat is excessive imo, and may suggest you're lacking in protein and fibre.0 -
That's a fair bit of cheese but not outrageous. 170 g of brie would be about 500 calories and over 40g of fat, and 30+g of protein. It's a lot but you can make it fit. I imagine you have another 20-70g of of fat left for the day? No problem.
Assuming that much brie is not an everyday thing.
You probably already have seen this, but among keto'ers on MFP, the macro breakdown seems to often look like this:
When doing keto, make sure you hit your protein goals, which are usually moderate. Most women tend to start near 70g (280 kcal) of protein and go up to 100+ g (400+ kcal). Some women who have issues with protein might go lower, and some very active women might go higher.
Carbs are a ceiling you try not to go through. For most, they try to stay under 20-50g of carbs (net or total) which is 80-200 kcal. Some will go higher if active or if carbs are not a health concern or hunger stimulant for them.
Fat fills in the rest. IMO, try not to force the fat if losing weight. You want to use some of your fat reserves for fuel instead of dietary fat. If not hungry, eat less fat or carbs. If hungry, eat more protein or fat.
If you normally aim for 100g of protein and 50g or carbs, that's 600 calories. If you ate another 900 calories, for a daily total of 1500 calories, that would be 100g of fat.... Lots of room left over after a brie-love-fest.
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Fat is high because eating too high protein will kick you out of ketosis via gluconeogenesis3
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An occasional cheese-fest is fine as part of an overall healthy diet. Are you within your calorie goal? Are you also eating plenty of vegetables?
Where we get our fat from is very individual as we all have different satiating high fat foods that we enjoy. For example, I do vegan keto and like to get my fat from:
Avocado
EVOO
Nut cheese
Vegan mayo
Sprouted tofu (far more fat and protein than regular tofu)
Keto can be enjoyable and practical with the right foods. Perhaps try different food combos until you find what works for you. If that means regularly eating brie then enjoy it!1 -
Thank you for all the advice, this is all really good. I weighed myself this morning, and lost more weight! I was so scared that because of that brie I messed up my diet. I stayed within my caloric intake. I was on the fmd diet for the month of May and saw little changes, i was so reluctant to switch to a high fat low carb diet, but it seems that my body takes better to this type of diet. I'm not as hungry as i was, or as bloated.1
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Melissapaige1 wrote: »Thank you for all the advice, this is all really good. I weighed myself this morning, and lost more weight! I was so scared that because of that brie I messed up my diet. I stayed within my caloric intake. I was on the fmd diet for the month of May and saw little changes, i was so reluctant to switch to a high fat low carb diet, but it seems that my body takes better to this type of diet. I'm not as hungry as i was, or as bloated.
lowering your carbs will always lead to weight loss as you drop water.6 -
Hi everyone and a shoutout to nvmomketo, whose comments I find very helpful. i have been on modified keto for three weeks and have yet to lose a pound. My question concerns carbs. I just had a 2-egg omelette made with 1 tsp ghee, some raw organic cheddar, red bell pepper, mushrooms and 1 cup of organic tatsoi. Imagine my disappointment in seeing that the bell pepper and tatsoi added 8 g. of carbs. Since I had a cup of skim raw kefir for breakfast, I'm close to 20 g. carbs. Obviously, these are not grain carbs, but are these nutrient dense green and red veggies harming my progress?1
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agent9990320 wrote: »Hi everyone and a shoutout to nvmomketo, whose comments I find very helpful. i have been on modified keto for three weeks and have yet to lose a pound. My question concerns carbs. I just had a 2-egg omelette made with 1 tsp ghee, some raw organic cheddar, red bell pepper, mushrooms and 1 cup of organic tatsoi. Imagine my disappointment in seeing that the bell pepper and tatsoi added 8 g. of carbs. Since I had a cup of skim raw kefir for breakfast, I'm close to 20 g. carbs. Obviously, these are not grain carbs, but are these nutrient dense green and red veggies harming my progress?
carbs are carbs7 -
agent9990320 wrote: »Hi everyone and a shoutout to nvmomketo, whose comments I find very helpful. i have been on modified keto for three weeks and have yet to lose a pound. My question concerns carbs. I just had a 2-egg omelette made with 1 tsp ghee, some raw organic cheddar, red bell pepper, mushrooms and 1 cup of organic tatsoi. Imagine my disappointment in seeing that the bell pepper and tatsoi added 8 g. of carbs. Since I had a cup of skim raw kefir for breakfast, I'm close to 20 g. carbs. Obviously, these are not grain carbs, but are these nutrient dense green and red veggies harming my progress?
Will they keep you from losing weight? Not if you are at or under your calorie goal.
Will they kick you out of ketosis? Maybe, I don't do keto, but I'm sure someone who does will come along and clear that up.
Regardless, one day is no big deal whatever diet you are following. Just keep learning!3 -
agent9990320 wrote: »Hi everyone and a shoutout to nvmomketo, whose comments I find very helpful. i have been on modified keto for three weeks and have yet to lose a pound. My question concerns carbs. I just had a 2-egg omelette made with 1 tsp ghee, some raw organic cheddar, red bell pepper, mushrooms and 1 cup of organic tatsoi. Imagine my disappointment in seeing that the bell pepper and tatsoi added 8 g. of carbs. Since I had a cup of skim raw kefir for breakfast, I'm close to 20 g. carbs. Obviously, these are not grain carbs, but are these nutrient dense green and red veggies harming my progress?
I wouldn't worry about too many carbs unless it:- leads to overeating - carbs can stimulate the appetite in some... Me very much included in that.
- affects your ketones when you NEED them to be high for a specific reason - usually medical.
Technically, a few extra carbs will not affect weight fat loss. Keeping your CI<CO is the main thing for weight loss. Keto is a tool that may make it easier to achieve that by reducing appetite (CI) or increasing CO a bit (lower inflammation, more protein and fat= thermogenic properties, better hormonal levels, etc.).
When I am losing, I find my carb sweet spot to be under 20g of carbs, but some days were 30, 40 or 50, and other days were 10g. I did not need high ketones so if I had a day involving lots of snap peas and cashews (my weaknesses) I just continued on even though I was over my 20g. No big deal, I just feel my best around that level so I try to stay below it on most days.
Especially don't worry when going a bit over in veggies. It's nutritious. There's lots of fibre. Not a problem.
Now, if you were going over in jelly beans, then I'd probably wonder if keto is right for you.
Don't worry too much about lack of scale movement yet. If you are at an appropriate calorie deficit, you will lose fat.
The fact that you haven't lost anything yet probably just means that you have been replacing your electrolytes/sodium in a smart manner so you did not lose a bunch of water weight. KWIM? You are probably losing some fat and the scale will reflect that soon.
Have you taken "before" pictures or measurements? That often shows results even when the scale doesn't.
Otherwise, just remember that weightloss is not linear. Last year I dropped my carbs to almost nothing for a month long carnivore challenge. My calories were around 1500 so I expected good losses. I gained almost 10lbs within the first two weeks. LOL I stayed with it and then around week 5-6 I lost about 15lbs within days. The scale is weird sometimes.
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Is there a way to specifically add the keto diet to this app? Or so I just set my macros and enter my meals as I go?1
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Hi! That is a lot of cheese. It’s kind of a balancing act. Your diet should be around 70 to 75% fat. Or if you keto calculators online. Try looking for one of those. If you want to friend me I have an open diary and I am doing keto. I don’t log every single day like I should but you can get an idea of what I have logged. My macros are pretty darn close1
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