Low on fats...
greenbeanali
Posts: 5 Member
Hi. I recently started Keto. I can stay under 20 carbs, but am finding it difficult to hit the fat amount- I’m usually close to hitting protein. Is not hitting the fat going to be counter productive?
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Replies
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You do not need to hit the fat. Fat is not a goal. It’s a limit.
Hit or exceed your protein and stay under carbs.
You do not need to hit the fat ever. Just get at least 50g that your body needs for hormone production and you don’t actually need any more than that. I’m also not saying you need to limit to that. I’m just saying, fat is not a goal. The more fat you eat, the less will need to be taken from your body fat storage. So I am assuming fat loss ogle your goal. If it’s not, then what I said doesn’t really apply to your goal.1 -
Also. Always hit protein. Protein is important to preserve muscle mass. Always hit or exceed it.2
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Thank you! There is so much information out there and I fell upon a group saying how important it was to hit the fat!!! I’m happy to hear it’s not as crucial as it was made to be!1
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I highly recommend resources like Ketogains, Maria Emmerich, Ivor Cummins, the Virta Health blog, Amy Berger and there are many other good and reputable resources as well but those are some good ones for sure. They are much more consistent with each other on the advice which is very helpful and these are the veterans in the Keto and Low Carb world. The big problem is the popularity keto has now and everyone that’s lost a few pounds thinks they know everything and begins their own Facebook group, blog or YouTube channel and the misinformation is spreading.2
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greenbeanali wrote: »Thank you! There is so much information out there and I fell upon a group saying how important it was to hit the fat!!! I’m happy to hear it’s not as crucial as it was made to be!
I seriously don’t even worry about macros. I just have them there as a general goal (10/25/65). Oddly enough if I eat the foods I like and just focus on counting grams of carbs alone, the other macros sort themself out, often dead on without trying.1 -
I figure my body will supply any of the fat I'm missing, haha.
Seriously though, I try to focus on eating healthy fats (avocados/oil, olives/oil, and pecans) and don't stress about what I am and am not reaching. Trying to micromanage every macro and micro nutrient is too much of a PIA for me. I'm to busy for that. I vary my meals, focus on fresh and varied green veggies, and add eggs and meat to satiety. A bit of cheese, nuts in moderation, a dab of coconut oil in coffee, and coconut cream and a wee bit of 95% dark chocolate every day and I am losing again after a stress and likely weight set point stall.
I am still trying to hone in my proteins. DH has a tick disease that essentially makes him completely intolerant of beef and pork (think 3 day hospital stays). So for years I have been living on poultry, fish, and venison. Along comes my new low carb woe, and I think I might be overdoing the fattier cuts of beef and pork just because I now have an excuse!! Golly they are good, though! In any case, I need to find a happy medium in this regard to using both lean and fatty meats.1 -
VictoryGarden wrote: »I figure my body will supply any of the fat I'm missing, haha.
I think of my body fat as the "Strategic Energy Reserve." I try to keep fat grams under 100, and I figure if the body needs more fat, I have some at the ready. I am happier with a higher protein number than what most people seem to be doing.
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