Zero Carb High Fat Food
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alo1216
Posts: 2 Member
Help! I'm not meeting my fat and calorie goals but meeting my carb and protein. Any tips or recipes that you can share?
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Replies
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Without being able to see your diary, I'd say to use more fat in your cooking. EVOO, Coconut Oil, Avocado Oil, Ghee, Bacon Fat, Lard, Duck Fat, etc. Fat has 9 calories per 1g, so adding just 1-2T of healthy fats per day should help.0
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Fat is an upper limit, it's ok to be under.2
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Fat is NOT a goal. You do not need to try to reach it.
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Is your reason for eating a ketogenic diet for weightloss or some other medical/health issue?
The answer would likely change my response.
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Is your reason for eating a ketogenic diet for weightloss or some other medical/health issue?
The answer would likely change my response.
Sames.
OP, if you are trying to lose weight, you do not need to reach or exceed your fat goal. Try to be at your protein goal, at or under your carbs, and at or under your fat.
If you are trying to gain body fat, then you can add fat with various methods - HWC, butter, add more fat (oils, butter, HWC) to cooking or just on top of foods, etc. Here's an idea: Take some diet root beer (i.e. zero calorie) and add a couple tb of HWC for a root beer float.
If you are following keto for a health reason and maintaining, then you can add some fat to reach your goal and not exceed it... same method as above.0 -
You must eat fat to burn fat on Keto. https://healthyeater.com/flexible-dieting-calculatorHelp! I'm not meeting my fat and calorie goals but meeting my carb and protein. Any tips or recipes that you can share?
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You must eat fat to burn fat on Keto. https://healthyeater.com/flexible-dieting-calculatorHelp! I'm not meeting my fat and calorie goals but meeting my carb and protein. Any tips or recipes that you can share?
That’s absolutely untrue and doesn’t even make any sense. How do explain fasting? They aren’t eating fat to burn fat?
Adding more fat than needed will absolutely lead to fat gain.5 -
Sunny_Bunny_ wrote: »You must eat fat to burn fat on Keto. https://healthyeater.com/flexible-dieting-calculatorHelp! I'm not meeting my fat and calorie goals but meeting my carb and protein. Any tips or recipes that you can share?
That’s absolutely untrue and doesn’t even make any sense. How do explain fasting? They aren’t eating fat to burn fat?
Adding more fat than needed will absolutely lead to fat gain.
True, if not said in the nicest way.
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baconslave wrote: »Sunny_Bunny_ wrote: »You must eat fat to burn fat on Keto. https://healthyeater.com/flexible-dieting-calculatorHelp! I'm not meeting my fat and calorie goals but meeting my carb and protein. Any tips or recipes that you can share?
That’s absolutely untrue and doesn’t even make any sense. How do explain fasting? They aren’t eating fat to burn fat?
Adding more fat than needed will absolutely lead to fat gain.
True, if not said in the nicest way.
You’re right. I apologize. Feeling a bit short today.5 -
That calculator is an IIFYM calculator, not a keto calculator and it's trying to give me 194 g of carbs per day, which is probably not going to keep me in ketosis.
I don't have a favorite keto calculator to help since I calorie/carb cycle, and that doesn't sound like what you are looking to do, but really it's all about keeping protein over your goal, and carbs under your goal, and don't worry about where the fat falls. If you have fat on your body that you want to get rid of, then there's no reason to eat all the fat except to satisfy appetite.3 -
Hi,
You need to hit your protein goal, carbs are a limit and fat is a lever, purely for satiety.3 -
I'm sorry but what you are all describing is not KETO. A keto or ketogenic diet is a low-carb, high-fat diet that can help you burn fat more effectively. By eating healthy fats such as olive oils, avocado oils, Ghee, bacon grease, butter, MTC oil, etc so that you become a fat burning machine. Fats are the number one component, protein is a little less and very low carbs, ideally between 10-30. On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. That is why you NEED healthy fat.
Please watch these videos on what KETO really is.
https://www.youtube.com/watch?time_continue=3&v=zrRDnLJdjmQ
My favorite is all of Dr. Ken Berry's videos. Very informative.
https://www.youtube.com/watch?v=9Vtf-dEePAQ
Watch these videos, then we can talk about what KETO or a Ketogenic diet really is. Actually, it is more of a lifestyle.
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RachelEdwards1977 wrote: »Hi,
You need to hit your protein goal, carbs are a limit and fat is a lever, purely for satiety.
I respectfully disagree. Keto is
1. HIGH FAT
2. Moderate Protein
3. Low Carbs4 -
Right now I am not talking about intermittent fasting. Basically, I am talking about what the KETO or Ketogenic diet or lifestyle is.
https://blog.bulletproof.com/keto-intermittent-fasting-weight-loss-diet/Sunny_Bunny_ wrote: »You must eat fat to burn fat on Keto. https://healthyeater.com/flexible-dieting-calculatorHelp! I'm not meeting my fat and calorie goals but meeting my carb and protein. Any tips or recipes that you can share?
That’s absolutely untrue and doesn’t even make any sense. How do explain fasting? They aren’t eating fat to burn fat?
Adding more fat than needed will absolutely lead to fat gain.
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I'm sorry but what you are all describing is not KETO. A keto or ketogenic diet is a low-carb, high-fat diet that can help you burn fat more effectively. By eating healthy fats such as olive oils, avocado oils, Ghee, bacon grease, butter, MTC oil, etc so that you become a fat burning machine. Fats are the number one component, protein is a little less and very low carbs, ideally between 10-30. On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. That is why you NEED healthy fat.
Please watch these videos on what KETO really is.
https://www.youtube.com/watch?time_continue=3&v=zrRDnLJdjmQ
My favorite is all of Dr. Ken Berry's videos. Very informative.https://www.youtube.com/watch?v=9Vtf-dEePAQ
Watch these videos, then we can talk about what KETO or a Ketogenic diet really is. Actually, it is more of a lifestyle.
A ketogenic diet, by definition, is a diet that puts you into a state of ketosis.
From the first video you posted, there is a different definition that what you posted:When the body is out of sugar, fat is converted in the liver into energy molecules called ketones that fuel the brain. And the diet that results in this is called ketogenic, meaning it produces ketones. And that is why the diet is called the keto diet.
This doesn't mean one must eat lots and lots of fat to be in ketosis. It simply means that one must eat a small enough amount of net carbohydrates so that your "body is out of sugar." Fat used for energy on the keto diet can come from dietary fat and it can also come from body fat. For someone wanting to lose weight, the goal should be to eat fewer calories than they are using. This can be accomplished by cutting dietary fat (carbs have already been reduced and protein ideally is prioritized for protein synthesis instead of energy) so that one must use body fat for energy.
If one wants to gain body fat, then eating more calories than used will accomplish this. The way to increase body fat on a keto diet is to increase dietary fat to a level above calorie expenditure.5 -
I’ve been keto for 4 years. I don’t add fat to my already high fat food.
For example, 90/10 ground beef is 50% fat by calories and zero carbs. I maintain a state of Ketosis eating this way just fine. I have fat on my body that fills in the gaps. Which is my goal. To use that fat.
Even at 120+ grams of protein, I maintain Ketosis just fine.
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Help! I'm not meeting my fat and calorie goals but meeting my carb and protein. Any tips or recipes that you can share?
I rarely met my goals too exactly. While losing, I typically kept carbs under 20g, give or take 20g. Protein was somewhere in between 70-100g, although I usually tried to hit 90g. Fat was 50-150g depending on hunger, with near 100g being typical.
On days I wanted more calories, I often went over on protein but because I have no reason to keep protein low, it worked well for me. Protein is fairly satiating for most people so it usually satisfied me.0 -
There are many ways to "up" your fat intake if you desire. Start by looking at how you can incorporate healthy oils (Olive, Coconut, Ghee, Organic Butter.) If that doesn't hit your fancy, then try to incorporate some foods that have healthy fats like avocado, walnuts, almonds, macadamia nuts, etc..
If that still can't get you relatively "close" then you can always make some fat bombs...there are literally thousands of different fat bomb recipes out there..there's a strawberry cheesecake one I love and I'll use it from time to time if I have excess calories to fill (I maintain my 500 deficit almost exactly) and I'm low on my fat grams.
Good luck!!1
