Not enough fat
I find myself being 30-40g short on my daily fats I have tried incorporating fatbombs but doing so causes me to go over my net calories. Trying to lose 10lbs before my wedding in October so definitely trying to stay under my caloric intake. Is it bad to be so far under in fats daily?
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I don't think so. The two main things would be to maintain an overall calorie deficit and keeping carbohydrate intake under 20 g to limit insulin production which inhibits fat metabolism.
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thank you!
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I have to disagree with Andrew, that is part of the problem that got us here, trying to be in calorie restriction. In our Keto Revolution group several people did the true experiement in going way way over calories to test, no one gained weight by going over calories but maintaining fat and over fat consumption but very low in carbs and limiting the number of insulin responses per day. No one, not one of the participants gained but lost weight.
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Thank you Connie for your response.. but now I’m really confused! Been on Keto for 4wks, first one I lost almost 3# but every week since has been barely 1#. CM has decreased my daily calories to account for my desired weight loss but again, I can not get my fats without going over in calories. Any thoughts on whether I should change my macros ratio? Currently doing 5:25:70. Would increasing my protein and decreasing fat help?
Thank you all so much!!!
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Everything I’ve read states fat, fat and fat, don’t worry about your calories, for now, once you get into the minutia of it then worry about it, but what I’ve read make sure you get your fat intake!
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In response to conniecanderson I am going from my own personal experience. I have been able to loose weight just fine without reaching my caloric intake or total fat intake goals, but keeping my fat intake above 70%.
In my case I was not trying to lose a lot of weight. Just from 77 kg ~ 170 lbs down to 68 kg ~ 150 lbs, a drop of just 9 kg ~ 20 lbs, which I have achieved.
I tried keto before and the only times I ran into problems or had slower weight loss was when I let the carbs get too high causing a more pronounced insulin response.
Everybody is a bit different but from what I read the biggest threat to getting into and maintaining ketosis is too many carbs. I would agree that initially at least a calorie deficit is not required. It can take weeks even months to get fully fat adapted and from what I have read until the body is fat adapted it can be rather inefficient in both the uptake of the fat calories and the utilization of what it does absorb and convert into ketones.
I would go with not worrying about the total calorie intake at the start and focus more on keeping carbs under 20 g net 50 g total, and trying to at least keep the fat ratio in the 70% - 80% range. If you go over calories don't worry about it.
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An easy way to add fat is use the KerryGold butter (Walmart sells it). If your macros are low for the day fairly easy to dial them by consuming more
