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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  • conniecanderson 

    Also shifting from burning glucose to burning fat requires the absence of carbs/glucose that’s all and you do not need to eat fat for that. Fat is your energy source in the absence of glucose. When you eat fat, it and your fat stores are prone to be used for energy in the absence of glucose. Once digested the  dietary fat is mixed with adipose stores and available for energy. 
     

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  • Nana  start with using only a teaspoon then work up to a tablespoon. 

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  • Nana you don’t have to get all of your fat macros in, just enough to be satisfied. You should try to get all of your protein in though. 

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  • You don’t need to get all of your fat macros in, just enough to be satiated. Fat is not a goal. You should aim to get all of your protein in, it’s okay to go a little over on protein. Stay below your net carbs and calorie limit. Only use fat to keep hunger at bay. You want to be burning your body fat, not the fat on your plate. So if you’re looking at percentages, if your fat is macro is 70%, it’s perfectly okay to only get 55-60%. 

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  • conniecanderson you don’t need to eat all of your fat macros, it’s okay to eat a lot less if you’re not hungry. The less fat you consume the more the fat on your body will be burned instead. 

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  • Hi All, newby here too. I have a question about this also. There is no way I can consume the recommended fats in one day. I get about half of the protein, fats, and about 18 of my 25 carb goals daily.  Do I need to get to my fat goals daily to go into ketosis??  So far after 4 days, I loose about 1.5 lbs a day. Thanks for any insights

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  • Joe fat is not a goal, just eat enough to be satiated. Try to get in your protein though. Fat consumption doesn’t produce ketones, the fat in your body will do that. The important role of fat in our diet is to keep us satiated while we reduce calories, keeping our insulin levels low and reducing hunger and carb cravings. Make sure you’re getting enough calories, no more than a 20-25% deficit, and again, get in your protein. You also don’t need to eat all of your carbs. Good luck! 

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  • AJQ   Thank for the reply, appreciate the help. I just wanted to figure out the chemistry side of this.

    I have not had a problem getting hungry at the current levels, and getting about 60% of my carb goals seems to be working. The hardest part is finding things to eat when traveling- you can only eat so many grilled chicken salads.

    Also found you must keep up with vitamins. A high potency multi works for now

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  • Sorry, meant to say 60% of calories and protein

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  • zebrabuf I don’t like coffee, I have unsweetened black tea any suggestions please ?

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  • conniecanderson 

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  • I am getting very low net calories as they are giving me 1000 or more for 12000 Fitbit steps. If I don’t increase my calories could this be why I’m not losing weight? Their assessment of calories burned vs steps taken seems a little high to me?

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  • Joe depending on your goal numbers (some macro calculators are off) only eating 60% of total calories and protein will set you up for tiredness, muscle fatigue and weight stalls as your metabolism slows down to adjust for the decrease. I like to use the ankerl macro calculator, set your activity to sedentary.  I’m curious, if you’d like I can calculate them for you to compare to your current numbers. I’d just need your gender, weight and height. 

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  • Tracey add mct oil and butter to the tea, it’s yummy. Just watch your calories because all that fat adds up fast. 

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  • Kracky turn off the part in the app that recalculates for exercise. I’m not sure I’m understanding you entirely though, usually it will add calories for exercise when you have that option switched on. Either way, you shouldn’t be less than 1200 calories, especially if you’re active as well. And yes, if you restrict your calories too much it will slow down your method and cause a weight stall. 

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  • that should be metabolism, not method. 

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  • AJQ 

    ex: yesterday I logged 1800 calories and carb manager added 1000 calories because of Fitbit steps (12643 steps) I didn’t work out, just walked through my day at work. This is a very typical day for me so almost every day I’m showing an average of a net 800 calories.  I’m not losing any weight though.  I’m wondering if the calories the give (1000) is a high number and if it’s deceiving or if I should be eating more to compensate . I keep wondering if I’m having such a daily deficit why wouldn’t the weight be coming off 🧐

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  • Kracky like I mentioned before, please turn that option off in the app. You don’t want it to add more calories as you exercise, and yes, they are notoriously inaccurate. Think about it; why would you eat back calories that you are exercising off? Most people turn that off in settings. 

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  • AJQ 

    Thanks for the offer.  I am male, 6-1, and 210 when I started. Now, 202 for the last 6 days

    I did have what you described, and have been at 202 for 5 or 6 days now. My body is smaller, but want to loose a little more.

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  • Joe how old are you? I need that as well.

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  • Joe I needed your age as well, but for now I just used 45yo. Using 202 lbs, 6'1" male I factored on a 20% deficit since you are saying that you are eating below your macros currently. This will have you reaching 195 lbs before the end of April. I'm not sure what your goal weight is. Here is what I got for you: To maintain your current weight you would consume 2040 calories. To lose weight on a 20% deficit your macros are: 25 grams of net carbs, 118 g of protein and 118 g of fat as well. Your total calories are 1632. To play around with the calculator yourself. Put in your actual age, use sedentary (even if you work out, you'll lose a bit faster if you don't eat back your calories), enter the body fat percentage they suggest (yours is 27%) and you can then change the net carb amount if you want. It will calculate a range of protein for you, I used the midrange. Then tell it how much of a deficit you want. Do Not go over 25% deficit. I would stick to 20% to avoid stalls. This app gives you a downloadable spread sheet at the end which predicts your weight loss over time which is remarkably accurate. I've used it for 9 months and it's spot on. Good luck and try not to restrict yourself too much or you'll hurt your metabolism. I also find measuring, weighing and tracking invaluable tools.

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  • AJQ --60

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  • Joe so for age 60, you're macro's would be 1567 calories, 25 g net carbs, 118 g protein and 111 g of fat. I sent an earlier reply but it's being reviewed, possibly because I included a link to the macro calculator that I used so that you can make your own adjustments. I hope that you get this one. Good luck!

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  • @Joe that's a 20% deficit. Look up keto calculator ankerl and you can play around with the values. This app is surprisingly accurate in predicting your weight loss if you follow the diet. Good luck!

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  • AJQ - thanks for your time and help. I guess I am going to have to get more exercise. Have not lost any weight this week at those target levels, but my body is a little smaller.

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