Need help reaching my fat macros - help!

I just started with this app a week ago and it has been very eye opening in regards to the food breakdowns.  I’ve  noticed that I seem to be slightly over in both protein and carbs each day but am having a lot of trouble getting enough fat and calories.  Without having to resort to eating 10 fat bombs a day does anyone else have any ideas?  I use a ton of butter and oil - I’ve been eating pork sausage, eggs with cheddar for breakfast everyday - I use a ton of dressing on my veggies but I am still way off.  Help!!!  I wouldn’t worry other than I don’t want my body to go into starvation mode (I also work out a lot). Thanks in advance!

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  • I recommend using MCT oil, it is healthy fat and also helps the body get into ketogensis much faster. I recommend macadamias/pecans, olive oil, coconut butter/oil, avocados, heavy cream in coffee, healthy fatty meats and fish, chia seeds, almonds/walnuts. 

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  • Oh I used bullet proof coffee...that brings me to almost 1/2 of my fat.  I don't have every day but you might consider and it is so yummy!

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  • Also full fat dairy such as cream cheese and sour cream.  Pork rinds, olives, coconut cream, avocado oil, toasted sesame oil, etc.  I make guacamole, sour cream dips, dressings and sauces to increase fat.  Try entering food in app in advance for the day to work on balancing your Macros.  Good Luck 

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  • Hi all! I am also having difficulty getting fats in. I’m usually up to max on protein. These are all great suggestions. I do find MCT oil makes me a bit nauseous. 

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  • Nana  You could try coconut oil with coffee and maybe some stevia for better taste.

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  • Gina these are all great suggestions - thanks!

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  • zebrabuf  I keep seeing this bulletproof coffee and I am wondering exactly what it is? 

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  • It’s coffee and high fat added. Google it. There are different ways. Every morning I have a one mine is made with . 6oz coffee 1 tbsp collagen 1tbsp of ghee 1 tbsp whipping cream . It depend on the day for me  check out Leanne Vogel recipe she adds hemp hearts cocoa MTC oil she adds a lot Nd I will drink one  similar on the mornings I want to do a interment fast. 

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  • Mersaydys I use 2 tbs of unsalted good quality butter, 1 tbs mct oil, touch of stevia, and I add 1tbs cocoa powder.  You make a nice cup of coffee or hot beverage of your choice, at all the ingredients and blend.  I have a hand wand that makes it frothy when done whipping.  It really helps bring up the fat.  I also sometimes  add 1 tbs of whey protein powder.  But the basic is just the butter, mct oil and coffee.

    I don't use collagen as it actually has the reverse effect on my my joints become inflamed. lol

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  • I keep having the same problem! I’ve been attempting to follow the Keto diet for the past week, I’m always a few grams over in my carbs, way over on protein and seem to fall short on my fat each day. I’d love some more ways to get fats in too! I don’t drink coffee so bulletproof coffee isn’t an option for me. 

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  • Mersaydys Hi, I used 2tbs of good quality butter (unsalted), 1 Tbs MCT oil (or you can use extra virgin coconut oil) brew cup of coffee and blend until frothy (I use a hand wind). 

    I DO NOT use collagen as it has the reverse effect on me, my joints become inflamed..I tested a few times and sure enough..my daughter has same issue, biotin or collagen..

    In mine I add tbs of cocoa power, tbs of pure why protein, stevia to taste.

    MCT oil might give you a tummy ache, does me but I like the laxative effective lol.

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  • Eladimra They have a great recipe on here for strawberry fat bombs..yum!  See if can find it.  Fat bombs are great to help meet you fat if don't do the coffee.

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  • I would try diet arizona green tea a little warmed up and a tablespoon of coconut oil.

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  • Eladimra A suggestion I have seen is to enter what you plan to eat for the next day to see how it plays out.  Then you can tweak it to try and meet your goals.

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  • Nana You do need to work up to mct slowly, once your system is accustomed to it you should be fine.

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  • When I'm short in fat I take tablespoons of avocado oil, its really tasteless and it gets me over where I need to be.

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  • conniecanderson  so you just swallow a tblsp on avocado oil? and nothing else?

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  • conniecanderson 

    Um, why would you do that? 

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  • conniecanderson it’s ok to be low on fat . You don’t need to shoot olive oil

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  • beverleymcarthur 

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  • Everyone,  meeting a fat “goal” or percentage is absolutely not necessary.  Yes limit carbs that’s what causes ketosis,  eat your protein that’s the building blocks of the body, but fats are fuel.  You can burn your fat stores or fat on the plate so being under dietary fat is fine.   When you reach maintenance is when you’ll want higher fat intake so you stop losing weight.

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  • Maui2020 If I'm short on fat yes. 

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  • beverleymcarthur I've been coached by a Keto coach for a few months. Yes, its a little hard to wrap your head around the amount of fat and calories that we should actually be consuming. Fat is so important and I strive to eat that amount daily and never fall short or your body will again revert to the low calorie response that we have been getting. Fat will also help you meet your calories that you eat per day, or you will tend to go over on protein and carbs which are the other two critical components to this way of eating. I eat 1700 calories a day minimum and the only way for me to get all those in are the consumption of fat because its calorie dense. I don't consume more than 50 grams of protein per day. I am insulin resistant, as many of us are and the fat does not raise an insulin response. I've lost a total of 59 pounds this way. As soon as I dropped any fat or calories my weight loss would stall. Some people can get away with just low carb, but those of us that are insulin resistant must be more strict in order to heal the body. You are in the process of shifting your body from burning glucose to burning fat, you do need fat to do this. I hope that this has helped! C

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  • b37219ac-4189-15d4-e0c6-e21865888f20 Read my response above, I think it will help to explain why. Thanks

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  • conniecanderson 

    Agreed, everyone is different.  Those with medical reasons do need to be stricter.  I’m over 2 .5 years maintenance. Lost and maintaining at 116-118 lbs by doing as I said.  
    carbs low, protein at or above my desired goals exercise, and fat to satiety.  Do not add eat additional fat just to meet grams or percentages if I feel good and satisfied.  Don’t watch calories since I dont track anymore.  I can eat high carb at events or vacations and not gain anything but water which goes away in a few days. It’s my lifestyle.    There are people who need the higher fat but not everyone.  Each must experiment with what works best for their goals.  

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