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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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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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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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.