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I take mct oil before bed to compensate some of the fat. about 15ml. According.to dr. berg, it helps for better sleep, and my guts dont get all weird if I take in the morning.
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Only eat more fat if you are still hungry. Your body will use stored fat for energy if needed. If you are still hungry or lacking energy try adding MCT oil, Olive oil or coconut oil in a dressing for salad, or drizzled on your meat. Use more cooking fats as well if needed. Add butter to your meat & veggies. Theres a ton of ways to increase your fats without adding extra protein, but again, there is nothing wrong in adding some extra protein once in a while. Eating more protein will not kick you out of Ketosis. That is a myth. Your body will use protein for glucose production only when it is needed.
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I agree that fat is only to stop hunger- you don't need to reach the daily goal. Here are some tips though:
- add nuts and seeds to salads & coldslaw
- use almond flour to coat chicken/meats like a crumb coating before frying
- use butter for flavour on vegetables
- Whipped double cream and sugar free jelly is a nice dessert
- oily fish like salmon, kippers, kerrings, sardines etc are high in good oils
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Young Jazz Yes I lost 15 lbs over a 2 month period. That may seem slow, but I am a 52 year old female with Hypothyroidism so for me those results were impressive. I have never lost that much weight in such a short time before. I have also seen non scale victories like not feeling bloated, positive changes in my body composition and more energy.
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@Jasmine I have had weeks where I didn’t see a change on the scale, but felt good so I just kept trusting in the process and eventually the scale would move in the right direction. During the “stalls” I remind myself that for me the weight loss is just part of my goals, not the only goal. I’m striving to feel better physically and cognitively.