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ZF: Here's a helpful article: https://www.carbmanager.com/article/how-to-get-enough-fat-in-your-keto-diet-ec3e73c4-4865-a35a-2487-dbc51cbc1e2c
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I can easily add fat but then I go WAAAAYYYYY over calories. I dont know how to add fat, without throwing off my calories for the day.
I can add fat ( whipped cream anyone??) but then my calories are way out of line and I am hungry cause I am not eating real food....
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Good morning. Today is day 4. My first day my calories were set by carbmanager...for me they were too high...I reset the calories and based macros off the new #. I do 5,25,70 percent...I am doing much better with the adjusted #.. You should never be hungry on keto...readjust the calories with macros based off that...you may have to do some fat bombs...I mix 2 oz. cream cheese with 1 tbls. Sugar free maple syrup...it jumped my fat without adding too many calories
Check out the women's world edition Keto and women over 50...it gives you a lot of good sound advice and tweaks to make it easier...hope you have a great day
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lauraleegiliberti What are you eating?
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Keto Kat Keto Kat that’s the thing, I am eating. I get the whole intermittent fasting thing, but I like to sit down and actually eat, or I just start snacking. So I have coffee with HWC for breakfast then at about 500 cals for lunch ( yep with the right macros) and then dinner with about 500 caps—- but I need fat to be added which, when I add it , really ups my cals!!
so it’s a battle. Yes I could do fat bombs but then that’s a lot of calories and then I just start nibbling here and there -
Keto Kat
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Keto Kat
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lauraleegiliberti Good fats and carbs: A lot of veggies! Nuts: pecans, cashews, pumpkin seeds. Olive oil, etc.
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lauraleegiliberti I have also been going over my calories the last few days:(. I have the same question as you. I think I need to strat exercising to get them down.
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Keto Kat yep. I know—- my issue is not that I don’t know what good fats are, the issue is that when I add the fat or eat the nuts to GET the fat, it adds a lot of calories. For me to lose on keto I MUST count calories too. So nuts add a big fat AND calorie punch but don’t really satisfy the need to actually sit down and eat a meal. I am not psychically satisfied with “ a small handful of nuts for dinner “.
I can easily skip breakfast- not an issue, but then I start to get hungry ( I am human after all) so at “ lunch” eating a “ fat bomb” isn’t going to satisfy the need to actually sit down, chew and eat food like a normal person. -
Here's a list "good" fats, lower carbs: https://www.dietdoctor.com/low-carb/keto/nuts Also, I suggest looking at Dr. Mindy Pelz site: https://drmindypelz.com/ My wife can't stop raving about how much Dr. Pelz has helped her. Dr. Pelz's focus is on women. Additionally, your body will take some time to adjust to Keto and after it does consider changing things up by fasting 24 hours one day and having a "feast day" another. You can find all of this info on Dr. Pelz' site and on Dr. Will Cole's site: https://drwillcole.com/ Both Dr.s have a lot of free information.
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Again- it’s not about what good fats are. It’s about the caloric punch they add. A small handful of good fat nuts is a lot of calories. A tablespoon of butter- 100 cals. So if you are limiting calories ( as I must do to lose weight) for me to not go over that target ; for me it’s 1500 cals. I have to limit fat. Eating a lot of veggies is not the answer because then that throws off carbs. I can easily eat a 20g carb salad at one meal.
Eating a fat bomb for lunch or dinner- not psychologically satisfying. So it has absolutely nothing to do with what fats are good fats? It’s about not being hungry, living in the world like a normal person who sits down to eat with someone else and watching calories and carbs. -
Keto Kat love dr Mindy P!! Thanks for the referral!!
