Not meeting my fat goals

Hi all,

i just started keto today (!) and i did not meet my fat goal. It seems every time I find a recipe that has a good amount of fat, it also has a lot of protein. I’m about 5g over my protein and 2g under my net carbs. 

To the more experienced keto-ers: how can I add fat without adding protein? I’m about 45 grams short.

I’m beginning to realize just how much fat I need to eat and I don’t know how I can do it.

thanks!

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  • It took me a while to get my Macros balanced.  I also had trouble meeting fat goal.  Meal planning in advance, even entering in CM before eating will show  how that meal will effect your goals for the day.   You can always delete entry and try another option.

    Look for fatty  cuts of meats(bacon, ground beef/pork, ribs, sausage, chicken thighs etc)  avocados, Fat bombs, butter, cream cheese, nuts, olive oil, hard cheeses, sour cream, heavy whipping cream to  increase fat.

    The increased fat will keep you full and is the biggest advantage of Keto for me. The most important thing is to not give up.  It gets easier and you will soon see the results.

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  • Gina 

    Thanks for your advice! I will definitely buy cream cheese the next time I shop. It seems so improbable that eating this way can help you lose weight. I’m still trying to trust in the process and wrap my head around the science of all the research and articles I’ve read and the shows I’ve watched.

    I’m sure it will take time to learn how to manage my macros. I was going to mix and match recipes from CM (which I did yesterday) but for now I think I’ll just follow one of the meal plans. 

    Thanks again for your reply!

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  • Add butter or other fat to your meals.  

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  • Adding to what Gina said, just putting in a good word for coconut.  Coconut oil, coconut butter, mct oil, coconut milk and cream both canned and refrigerated (unsweetened).   Even unsweetened coconut chips, although watch the carbs.  Also olives and olive oil.  If you bake or make desserts there's cocoa butter.  

    Some people don't think about adding fat to your plate.  Butter and cheese are obvious, but you can also add olive oil (you can buy or make infused ones), coconut oil or butter, bacon fat, ghee, duck fat or cream.  You can buy flavorful herbed butters, or make them yourself.  I freeze them by the tablespoon in silicone candy trays then pop them out to store in labelled baggies.  You can do that with all kinds of stuff.

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  • I have the same issues with the fat intake and macros.

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  • Moondrake Thank you for all the wonderful suggestions! Day 4 and I am still getting the hang of it. Yesterday I think I was slightly over all my macros. It's hard to wrap my head around eating high fat and low protein. Sometimes I feel lost as to what to choose if I've met my protein goal but not my fat goal. Surprisingly, net carbs is not a problem. (And I'm a carboholic). The trick about freezing in silicone candy trays is great. I was just looking at those in order to make fat bombs! :D

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  • Don’t worry about the macros. If you are diabetic, cut out most carbs and you will lose weight and your blood sugar will go down. There is nothing wrong with eating meat, veggies and a salad. Use the leftovers for lunch. Eat bacon and eggs for breakfast. The excessive carb consumption is what is hurting us

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  • LighterAlready0814 

    if you are diabetic don’t worry about macros. Just cut the carbs.

    they turn to sugar when our liver dumps them into our blood. We were all misled by the low fat diet recommendation in 1977. It was done in error with no studies to back it. Since that huge travesty , diabetes has skyrocketed.Remember that what you consume

    has no effect on the cholesterol in your blood. 

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  • carbs are out restrictions, fat is a lever and protien is our goal! i have lost 32 lbs in 3 months  and have never met my fat intake. 

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  • Slim My last diet I needed to increase my protein intake so I went from zero eggs per month (I don't like them but diet gurus tout them as "the perfect food") to 60 per month (2 for breakfast every day).  I had my cholesterol checked before I started and at the three month mark.  Zero change.

    On keto I eat maybe 5 eggs a month, I source my protein from meat.

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  • Moondrake I eat them every morning, have lost 30 lbs and am off Metformin. Eat bacon and eggs

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  • Susan Fry that is great. How is your A1C number now ?

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  • Slim  mine was normal to begin with so it’s fine  still

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  • Susan Fry 

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  • Slim so you are doing Keto for weight loss only ? Good plan to reduce. I thought this was a American Diabetes Assoiation Forum ? No ? 

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  • Cheese, cheese and more cheese!  Gruyere & blue almost daily!

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  • Susan Fry 

    Wow! Amazing! Congrats!

    I hope to lose 50. But I’m taking it one day at a time. I haven’t gotten to the point of calorie counting yet. I’m just avoiding sugar and keeping my carbs low for now as I get used to the diet. 

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  • LighterAlready0814 

    I have 60 lbs to lose and have lot 15lbs in 30 days (had a few days not eating complete keto)

    Having problems making all the macros but trying to eat more cheese like Karyl mentions. I feel like if I concentrate on the carbs that will help me out for now.

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  • Karyl Thanks for the tip..just starting eating more cheese yesterday putting it on everything possible :)

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    • KC
    • seashell_station
    • 5 mths ago
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    Fat bombs (lookup recipes - its easy - no baking), avocados, butter, cheese, extra virgin olive oil on some mixed salad greens, olives in a glass jar.

    Don't worry about meeting your carb #s...its a limit - not a goal.

    You'll get it...pre-fill out your day, so you can tweak it where needed.

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  • KC Thank you I will work on that.  I have found some great recipes by Carolyn Ketchup (love her cookbooks)

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  • KC 

    Great idea about pre-filling the day. Thank you!

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  • Slim Yes I am doing keto for weight loss only but have had many more great things happen as a result. No knee or arthritis pain.  Great benefits ! 

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