Struggling on Day 1 to get fat % above protein %

Today was day one for me of the keto diet. Does anyone have any ideas, besides eating chunks of cheese, of how to get my fat consumption up. Does the keto diet work and do you lose weight if you aren't able to get the fat percentage greater than the protein percentage? Open to any and all help. Thanks!

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  • For me it was a bit of a process.  I started out focusing on limiting carbs and paying very little attention to protein/fat, just eating until I was full.  Now I'm getting protein down to a more moderate level.  Mostly I'm looking at portion sizes, choosing a variety of sources and looking to get more veggies in (more veggies = more bulk, I can feel like I ate more.)  Then add in quality fats to get calories.  I  determined how much protein I needed and how much was too much per meal, and now I know what to look for in recipes and have a better idea what my plate should look like.

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  • Pick proteins that have a lot of fat content. Eat fatty meat. Boom. 

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    • Theflo
    • Theflo
    • 5 yrs ago
    • Reported - view

    I'm veggie so I'm eating ALL THE EGGS.  Also puddings like double cream and 100% peanut butter, or coconut oil and PB. Both are delicious and high fat 

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  • Cook your foods in butter/olive oil/avocado oil and incorporate nuts (they’re calorie dense so be careful). Go to perfectketo.com . It will help with your questions about protein intake.

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  • Eat a bite of butter with every bite of your meal.

    Don’t be afraid of eating fat. 

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  • I also found out that you should be counting your meat/food as the cooked weight not raw.  Not sure if that's an issue for you, but it seems to be making a difference for me.

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  • You don’t need to meet your fat macro. Your carb macro is a limit, protein is a goal. If you want to lose your own body fat don’t eat all your fat macro.  Fat is for satiety.  👍🏻

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  • I’m new too although I’m a ‘dieting’ wizard lol. I would suggest you get MCT oil (I buy mine at Bulk Barn),,,, the best way to add great healthy fat without all the calories associated with eating a bunch of fatty things. It has saved me for sure. I make the Golden Fat Burning Milkshake recipe from The Keto Diet book by Leanne Vogel (GREAT book by the way). When I make it I use unsweetened vanilla almond milk and powdered spices. I also use an electric hand mixer. It is filling and tasty. The thing to remember about Keto is to not eat ANYTHING sweet,,, sweeteners and even gum will knock you out of ketosis. Good luck,,, oh and I’m down 6 pounds since I started on Saturday.

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  • Almost forgot to add the recipe 😊

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