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No worries, keep carbs low, meet your protein goal, and the rest fat. If you don’t eat it your body will draw from your fat stores for energy. As long as you feel good you don’t need to get all the dietary fat.
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STC can you help??
i have a number next to my CM app.
Do you know how to get rid of it?
Thanks,
Arlene
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STC So if you are adding too much fat, will it keep your body from burning your stored reserves (which is what we want for weight loss)? I struggle to find enough non-protein to fill me up so sometimes I just eat a hunk of cheese. My usual diet includes a lot of meat. ☹️
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Keep carbs at your desired gram limit, always meet your protein goal, use fat for rest of the calories. My primary sources of fat also have good protein incl Greek yogurt(full fat), nuts, nut butters, coconut butter, seeds incl pumpkin, hemp, chia. Macadamias are great, 21g fat per oz I think. Fat is energy instead of glucose, if you’re full and feel good but you are low on fat, I don’t worry about it. Fat from the plate or your stored fat.
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Jppm This is an interesting question. Long term, on Keto I can understand needing to get the calories from fat to produce ketones for fuel, but short term, it seems cutting fat for a day or two would work similar to fasting. Telling your body to use up some of that stored fat instead of ingesting it. Anybody know of any issues doing that?
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Karbndall
Agreed, as long as you have sustained energy throughout the day I see no reason to meet the fat “goal” everyday. Those who do a lot of exercise daily such as lifting, running, biking, etc may require more plate fat.
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655721be-5539-3262-9b01-1953484d9fa5 iirc, there is a way to have the macros vary within the app, so you have different ratios on different days. Too complicated for me. I'll just aim to hit my proteins, keep the carbs under and just say "huh" at the fat, which seems to take care of itself these days.
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Karbndall
Yup, same here. Maintenance for over 2 years. Can go off plan for events and vacation with no problems. Weight has fluctuated a few lbs regardless of my carb count, annoying but normal fluid shifts.
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655721be-5539-3262-9b01-1953484d9fa5 Two years? That's awesome! Congrats! I hit my goal at the first of this month, thought I was smart and changed my calorie deficit to 0. Two pounds and two days later, I dropped it back to -20% and there it sits. Those two pounds went away, but nothing else. I'm calling it a plateau. I'm still trying to figure out if I'm fat adapted or not. I think I must be, because I don't have that coffee or else feeling in the afternoons anymore.
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Karbndall
That’s awesome! The beginning is the hardest, you’re always afraid you’ll slip but honestly just follow your same carb count (or experiment with a bit higher), eat your protein, and watch the scale:). We went to Hawaii this year and I ate everything so when I got back I was up 8 lbs. I just went really low carb and drank a bunch of water and in 2 days I was back to weight. So, it’s a lifestyle and it’s flexible.
Welcome to the club!!
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655721be-5539-3262-9b01-1953484d9fa5 oh my gosh this is so encouraging. That's always a fear when you start a diet plan. What happens when you stop? It's so heartening to know you can have those "free" times when maintaining, and then go right back to the plan and your body remembers what to do! Oh my gosh. I can't tell you how encouraging that really is!! The worst is losing 50 lbs, then gaining 70 back. Thank you!
