How do you get to the fat targets?
zanyterp
Posts: 291 Member
I am considering attempting keto; but when I look at my food diary, I am nowhere near the fat targets (even when I try to plan out meals/foods, it does not seem to be coming close). How do you reach the fat goals…or it is about making fat bombs and planning ahead on when to eat them? (I am sure that is oversimplifying it, significantly, but I am not seeing how to get that much fat.)
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I haven't really totaled my fat grams but I have increased it:
Bacon, sausage eggs and cheese for breakfast (leave some fat in the pan for the eggs)
MCT in my coffee
Olive oil or fatty dressing on my salad, more eggs (hard boiled) almonds, walnuts, avocado and protein for lunch.
Veggies roasted in olive oil or coconut oil and a steak, beef, chicken or fish.
I guess I should do the math but I am enjoying not logging too much right now.2 -
I avoid going over carbs, make sure I hit my protein, but fat isn't something I aspire to hit. It's more about just keeping me full and using it to feel perfectly fine eating at a calorie deficit. A lot of people who do keto follow this approach.3
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When I track, I don't really pre-plan anything. Right now I'm following a Carniovre diet and not tracking at all.
That said, I found, for me at least, that just eating whole foods and cooking with healthy fats like EVOO, Avocado Oil, Bacon Fat, Tallow, Ghee, etc. that I was easily able to eat an adequate amount of fats.
What are your goals? Perhaps the fat goals are too high? I've never eaten a Fat Bomb and have never needed to.0 -
For me protein is the only number I try to target.
Fat and carbs are upper limits - numbers that I do not go over...if I'm under them, then I'm not concerned about it.2 -
Thank you, all.
@rsclause & @WholeFoods4Lyfe: how are you counting the olive oil when you are cooking? My fat goal, at 65%, is 159g. I am hoping to get to where I don't have to track (and not gain it all back again; glad to hear it is possible)
@Running_and_Coffee: thank you; glad to hear it is possible to be/feel full0 -
I really don't count. I just make sure I am using "good" fats and fatty food. As long as my carbs stay low I figure the rest will work out. Fatty meat will help with both fat and protein.0
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Bulletproof coffee helps. Just remember fat is a limit, of a goal. It’s helpful when you’re first starting because it satisfies your hunger.1
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I count my fat and I definitely eat some fat when I'm hungry between meals. My favorite snack is 2 ozs of cream cheese (20 grams of fat!) and boy it is yummy!! Nuts are also great as a snack to bump up your fat.
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thank you all0
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tcunbeliever wrote: »For me protein is the only number I try to target.
Fat and carbs are upper limits - numbers that I do not go over...if I'm under them, then I'm not concerned about it.
+1
Yesterday I was slightly over on protein. I got in about 2/3 of my fat grams and less than half my carb limit. I saw that as a successful keto day.2 -
If your goal is to lose body fat, you do not need to ever hit your fat “goal”. It’s not actually a goal. It’s a limit.
Protein is a minimum goal you definitely want to reach or exceed.
Carbs and fat are limits you never need to reach.3 -
thank you0
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I have been adding MCT oil to my protein shake.
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I have bulletproof coffee some days and I use homemade fat bombs to curb my sweet tooth and add some fat. I do plant-heavy keto, so I’m not having all the meats all the time. That gets to be too much for me. I don’t always hit my fat goal, but like someone else mentioned, it’s a limit. Falling short of it is totally fine. Base it on how you feel. To achieve ketosis, you need healthy fats to be the cornerstone of your diet, but that doesn’t mean you have to go overboard on them.
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thank you
thank you, as well, for letting me know that the fat bombs can help with the sweet tooth0 -
Bacon!! Heavy whipping Cream in my coffee...avocado on my salad.. Lots of cheese..fattier meats like chicken thighs instead of chicken breast.. keto whipped cream made with swerve for dessert (when I'm craving sweets)...all of these things are examples of what helps bring up your fats but as some else stated you don't have to reach that number for daily fats its more of a guideline not to exceed0
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I found a recipe for a peanut butter cup fat bomb that I love!! There are a ton of fat bomb recipes out there that will help you reach your fat macros. But honestly, I wouldn’t worry too much about reaching your fat macros as your body has enough body fat it can pull from.0
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thank you; that has helped this week as I tried to stay low carb/high fat. and mostly succeeded0
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Make sure you use healthy fats when cooking, i made my own version of keto coffee that i love. It has coconut oil, butter, heavy cream, salt and stevia. It tastes like a cappuccino! It helps keep me full till lunch and gives me an energy boost. I also like to have almonds with my lunch sometimes. And bacon makes everthing better for dinner. Sourcream, cream cheese, and fatty meats are also good for fat. I dont stress to hit my fat goals everyday either, i just use them to help balance out my meals and keep me full. Listen to your body. If your hungry when you shouldnt be, up your fats. If your able to go from meal to meal without feeling hungry and snacking, your fine. Snacks are your worst enemy on tjis diet. I found that out the hard way. The longer you are able to go in between meals without feeling hungry, the better.0
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Thank you.
Does the fat & being fuller between meals also help with the afternoon crash (such as the one 5 hour energy uses in their commercials)?0 -
Thank you.
Does the fat & being fuller between meals also help with the afternoon crash (such as the one 5 hour energy uses in their commercials)?
I do pretty well with energy in the afternoons. My biggest issue is that I have spent all my extroversion points by then.
Having said all that, I was feeling pretty flat yesterday afternoon and checked macros. I had been somewhat low fat in the day to that point and decided a cup of coffee with some HWC was the corrective. It was exactly what I needed.1 -
Thank you.
Does the fat & being fuller between meals also help with the afternoon crash (such as the one 5 hour energy uses in their commercials)?
That crash 5 hour energy is talking about is the carb crash people eating SAD experience. You shouldn’t have any energy issues on keto as long as you’re eating enough in general and getting enough sodium.1 -
I don't snack in the mdi morning or mid afternoon anymore.0
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thank you
since i have started, roughly 1.5 weeks ago, i haven't had it as bad. i feel it coming on but have not yet experienced it as bad as i have historically and wanted to check the correlation (since it seems to fit, as you said). i am still working out how much to eat in the morning or spread out snacks/meals so as to not trigger it.1
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