Fat intake

I keep going over mine as well and only eating about 20 net carbs. I started 10 days ago and have lost 6 lbs. so it must be working.

I don’t think it is bad necessarily.  I would however, make sure you are consuming a good amount of healthy fats.

I’ve been on the diet for 2 days and have went over the fat intake both days!  This is hard!

I was just going to ask this same question. I keep going over on fat - like way over - but I’m staying well under my goal of 17g net carbs. One week in and I am definitely in ketosis (strips are purple) and have lost 3 lbs. I want to do this right though. 

I’ve been doing this for 22 days and there are some days where my fat intake is high and some days are low. I noticed that I have been off on the amount of grams but when I look at the percentage chart, I am almost right on everyday. My question is, which should I go by? Grams or percentage?

drkelley89 I personally would go by grams. 

Alese The app is a guide and some days you will be way over and under. If your feeling really good now, just keep doing what your doing. your loosing and that’s what counts. Some days you may need more, and that’s okay. Once you really start to drop the fat closer to your goal weight, you may be okay scaling back the fat a little but I think it will come naturally. Force feeding it isn’t good, unless your feeling more active and need more of an energy boost. 

Me too!! Hang in there, we will figure it out eventually 😊

 I read somewhere, it was worse to go over on protein than fats because excess protein turns to glucose raising blood sugar supply in cells and kicks you out of ketosis 

AngelaRenee Knighten-Smith Yep! But fats don't cause an insulin spike, so if you go over on anything, fats is your best option! The body will need to burn the exogenous fats (the fats you eat) before it uses your own stores, so going over by too much can slow progress. 

Regina Maier I agree here but I read somewhere fats won’t spike insulin but could potentially raise it. Unless I got wrong information. Anytime you eat a calorie, insulin kicks in. I totally agree with over fats, unless needed for an extra boost with intense exercise, increased cognitive function for studying, etc. 

I've been on keto for a little over 4 months.  Most of the days I do go over my fat macros. I  do stay under 20 gr of  net carbs, but on most days I eat around 12-17 net carbs. My fat intake is mostly from olive oil, avocado, some butter and fatty meats.

I've been losing consistently, down 40 lbs so far. 

Badmojomn Yep! You're right. I had read that certain things like bullet proof coffee could stop autophagy, so I had gotten a bit confused. Then after a ton of research, I found out that it wasn't because of the fat content, rather, it was the small amounts of protein. So to avoid any trouble, when I fast, I do water and electrolytes only.

Regina Maier I stopped putting whole cream in my coffee months ago, and I’m findinf I need to pay attention to total carb count to be successful. Net carb counts worked awhile for me, but getting down to the last 10+ pounds, it’s total carb time. No more “low carb” wraps for me unless I have a refeed day/chest day, and maybe down to two meals a day also. I try to go as long as I can on black coffee in the morning, switch to water, then time to eat a big pile of scrambled cheesy eggs. Once in awhile, I’ll put a little cream in the coffee, but not to often. I still after 1 year, have warm flashes, that’s when I know my metabolism is “heating up” and burning fat. Also I’m not baking much Keto friendly food anymore with almond flour. The impact is to great on my metabolism.