Too much fat?

My app has recommended 44 for my fat intake. My bulletproof coffee this morning took 24 of that and then I had a BabyBel cheese which leaves me with 10 for the remainder of the day. I've consumed zero carbs. Is it tragic to go over the recommended fat? Should I do a half recipe of the bulletproof coffee? 

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    • KBG
    • 🍤🥓🍳Sugar Free 🥗🥑🍅
    • KBG
    • 1 yr ago
    • 13
    • Reported - view

    Are you trying to do LCHF or Keto? Either way your fat seems pretty low. Honestly though I don't put a whole lot of weight in the exact amounts of each macro.  I am currently Keto. My doctor articulated this in what seems to me to be a healthy way of thinking. That is: Target Protein, Limit Carbs, Scale Fat. (He does not prescribe to the worry about too much protein which some people have.)  Each meal I focus on a healthy protein and that protein usually has quite a bit of fat (eggs, chicken, ham, salmon). Next I might add limited carbs in the form of green veggies. Last I scale the added fat. This doesn't mean to weigh the fat. It means to adjust based on where you are. If you are like me and your body already has excess fat, then your energy will start to come from your body fat once you are fat adapted and you really don't need to be adding a lot of extra fats like butter and cream. I use a reasonable amount of butter on my veggies and when cooking but my dietary fat is mostly from my protein sources. If you are lean or when you get to that point then you will need to start to add in more added fats. This is when the bulletproof coffees and cheeses come into play. Your body will have less fat to draw from at that point so you'll need to add it. Right now if you have extra fat on your body it's probably best to focus on more nutrient dense protein and fat sources rather than the bulletproof coffee. I did exactly this in the beginning (lots of bulletproof coffee) and I consider it a mistake.  Don't go hungry, eat to satiety and target nutrient dense foods. I think this will help keep your fat intake a little lower but don't stress on that 44 number. Judge instead by how you feel after eating and how you feel as time goes by. Best wishes!

    Reply Like 13
  • KBG  excellent. I totally agree. And once I stopped putting coconut oil in myorning 4 cups of coffee, I'm losing weight faster. And, my ketones are actually going down a bit. I'm sure I'm fat adapted now. 

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  • KBG  this makes so much sense to me, I've been heaping fat on everything week 3 thank you so much 🙌

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    • KBG
    • 🍤🥓🍳Sugar Free 🥗🥑🍅
    • KBG
    • 1 yr ago
    • 9
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    Joanna  

    Keep in mind that really early on (until fat adapted) you do need to heap the fat on. This somehow helps your body to get into that fat adapted state. My understanding is that your body can default to the starvation mode where it just holds on to everything if it's not getting enough. Eating the extra fat in early days helps convince your body everything is fine and without any glucose it's ok to use fat for energy since it's getting so much. Then, once you're fat adapted, start to scale your fat more by getting a little less dietary so more will come from the body, and don't forget once at goal weight the dietary will need to increase a bit. It's actually fairly controlled by your hunger. If still hungry, you need more fat. 

    Can you tell yet if you're fat adapted?  At week 3 you might be right on the brink. That's about where I started feeling it and it teetered for a couple weeks before it felt solid.  If fat adapted, you can easily go longer between meals. There is no more panicky need food now thoughts like when carb adapted. You would be able to get up and skip breakfast and not feel any negative effects. 

    Reply Like 9
  • KBG you're going to get sick of my very enthusiastic thanks 😂 I have been making this up as I go along, finding all the information that I can on-line. It's such a relief finding this app and a community of carb knowledgeable people talking plain English.  I think I must be almost fat adapted (new phraseology to me)  as I have my first meal of the day after noon, sometimes even after one.  Most days but not every, I find I only need one more meal sometime between 5:30 - 8pm. We are currently in Tenerife on holiday (no alcohol and no 'known' cheats!!!)  so I feel sure when I get home my evening me will not be as late as 8pm.  So I guess I am doing some form of fasting too? I don't eat snacks & for the first time in my life, I am not really thinking about food yay🙌😍

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    • KBG
    • 🍤🥓🍳Sugar Free 🥗🥑🍅
    • KBG
    • 1 yr ago
    • 2
    • Reported - view

    Joanna  Sounds like you're doing really great. Yes, you are intermittent fasting by skipping breakfast and eating only between lunch and dinner hours. This is good for our insulin levels. It takes about 12 hours after eating for our insulin to get back to its baseline.  The need to constantly eat with a high carb diet means that as the years go by we are inadvertently setting our insulin baseline at a higher and higher point. With a low carb way of eating, by going 12 or more hours without food daily or at least fairly regularly we are allowing our insulin baseline to slowly drop over time. Lower insulin means less risk for insulin resistance which leads to diabetes. Happy to hear you are comfortably and naturally eating during a shorter window each day. It does sound like you are fat adapted. It is so nice to be free from constant nagging hunger and so nice to just feel well after eating due to low carb foods being so anti inflammatory. Best wishes as you continue!!

    Reply Like 2
  • KBG thank you so much again, 🤗  information & confirmation are so reassuring. I have read so much in the last 3 days my mind is boggling. I have subscribed to all sorts of on-line newsletters and can already spot when someone is not totally keto focused but also how to filter information that is useful 🙌 It's costing me a bit more than anticipated: products that previously I had never heard of as well as  iodine ( having done extra research to establish if needed -yes - & which is best for me) the list goes on but I see this as a way to being well not just about weightloss. I guess this is it for life now ~ so I might as well do it right. I realise I will make mistakes but having somewhere like this to learn & share will help me & others learning afterwards.

    my previous breakfast, 8am most often wholemeal toast,  butter & marmalade often lead to a 2nd sitting about 10:30am...... 😱 And so the day went on needing more carbs!

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    • KBG
    • 🍤🥓🍳Sugar Free 🥗🥑🍅
    • KBG
    • 1 yr ago
    • 2
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    Joanna  I've been reading about low carb high fat or Keto for two years and my mind is still boggling. It is an iceberg of info and I just keep uncovering more and realizing more that I don't yet know. When I started there wasn't nearly as much info online.  A few major websites which were/are invaluable but no one to talk to and not nearly the resources as there are now for recipes and Q&A.  I misunderstood a lot early on.  This is my second go with Keto and it's nice having my own first hand experience from the first time for basic knowledge and then I can dig into deeper knowledge as I go this time.  BUT, if I'd had the resources then that we have now maybe I wouldn't have gone off course and off Keto the first time.

    Yes, my previous healthy breakfast was oatmeal with blueberries and skim milk, and usually a bit of brown sugar as well. Talk about a bowl of pure glucose.  I was usually hungry again by 10 am. Those were the days of constant hunger and feelings of deprivation. 

    We stopped eating iodized salt years ago because we started cooking more and realized that the iodine in salt ruined the flavor of so many foods. Now when we have a food that someone else has prepared with iodized salt we are really sensitive to it and can almost taste nothing but iodine.  So, I've gone, I don't know, probably 5 years or more without iodized salt. No health issues that I know of.  With Keto I now pay a bit more attention and try to at least consider all my minerals and vitamins.  I try to get a variety of salts, different types of sea salts. I occasionally snack on seaweed snacks.  And I also try to keep seafood in our mix of protein variety. I'm hoping that'll keep me good on iodine. I've done minimal reading on the supplements as well and keep it in mind for possible future use.  

    Happy to hear you're on your way to better health. It really is night and day difference. I feel so much better without carbs in my system. 

    Reply Like 2
  • KBG does that mean that my bulletproof coffee is why I'm not loosing weight????

    3 weeks on Keto and I only lost 2.6 kg so discouraged 

    Reply Like 1
  • Joanna  I'm on my third week too and I'm doing exactly what you're doing and not loosing weight

    i lost 2.6kg in total and I'm so discouraged 

    but I'll try drinking just coffee without cream or coconut oil and see if that will work

    and will try eating eggs, salmon and  ham instead of hotdogs & meat and will see

    how much did you loose so far?

    Reply Like 1
  • haidymakram you say only 2.6kg ~ that's a great start. 🙌 Are you still continuing? As I won't reply in full until tonight due to having to go out now. TKe care catch up later today.

    Reply Like 1
  • haidymakram I would bank money this could be why without knowing if your cheating on carbs 😊

    Reply Like 2
  • haidymakram  I agree with badmojomn , that you already know where the problem is. If you like coffee, don't use these cofffe creamers even when they say it's sugar free it is loaded with hidden carbs. 

    Just use Land O Lake heavy whipping cream and if you like the coffee flavors to fru fru up your coffee use the sugar free coffee flavors from Torani. Let me tell you that makes some great flavored Cappuccino . I love that for after lunch treat. Just one, to get you looking at Net Carbs. 

    Reply Like 2
  • wamdesigns as soon as I stopped putting coconut oil in my coffee- I started dropping inches. Fact. 

    Reply Like 3
  • badmojomn  Yes Ma'am, I have never put Coconut oil or other oils in my coffee, I use it for cooking and  add it I'm my salad dressing You're right, because there is a thing as too much! 

    Sticking to your goal is a Super Power. I hope you get there soon.

    Reply Like 1
  • Joanna you think that is great loosing only 2.6 kg in 3 weeks???

     

    @ wamdesigns  

    @badmojomn 

    I had no clue that heavy cream had carbs 😱😱😱

    i will definitely switch to the brands you recommended 

    i had cream on almost everything these days, on soup, coffee and chicken 😱

    Shall I still use it the way I do, but just switch to your recommended brands?

    Reply Like 1
  • haidymakram I use real heavy cream sparingly. 1 tbs in 2 eggs. In my sauces. Etc. I don't count the carbs really in that, it's very little and great little energy boost. The fat is definatley  worth the little bit of carb. 

    Reply Like 1
  • badmojomn said what is it I'm doing wrong? Of not the cream in my morning coffee and in my soup or eggs?

    Reply Like
  • KBG 

    KBG 

    Yes,  yes ! I so agree- need the initial dietary hi fat intake to  provide ready energy and “teach“ the body to use “fat adapted” energy metabolism. 

    Would you share what you mean by “feeling it” once fat adapted ? What is it that you’re feeling ? And then the teetering ?

    thanks !

    Reply Like 1
  • Joanna 

    How wonderful this sounds ! I am also greatly appreciating this community and intelligence that’s posted here !

    Reply Like 2
  • KBG 

    yes and to Joanna - agree this is intermittent fasting on the 16:8 track, just what you’re doing ! There’s a hefty amount of literature on that as well and the IF alone is said to be ketogenic. 

    Reply Like 1
  • haidymakram  how much do you want to lose ~ that has a reflection upon how quickly you start off. Have you set any limits on what carbs you eat? Have you taken a typical day & looked at your numbers? Are you fat adapted now? How many meals are you having now that you are in ketosis? More questions than answers firstly, but we are rooting for you so keep asking and we will each add what help we can. 

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    • Marcy
    • Insulin is the enemy!
    • Marcy
    • 1 yr ago
    • Reported - view

    haidymakram 

    Depending on which brand of heavy cream you get. Some is "heavier" than others. They range between 30% and 40% milkfat. The higher the milkfat percentage, means they've separated out more of the proteins and sugars (like lactose). I get mine at Costco, and it's 40% milkfat, <1g of carb per 2Tbs serving. Enjoy your heavy cream!

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    • KBG
    • 🍤🥓🍳Sugar Free 🥗🥑🍅
    • KBG
    • 1 yr ago
    • 2
    • Reported - view

    yatesa12 

    I believe I just saw that badmojomn   gave her account of fat adaptation for you in another thread.  My experience is pretty similar.  Early on with Keto some days are uncomfortable with headaches and hunger and just not feeling great. Then pretty suddenly  there was a day where I just felt good. It's almost like a feeling of nothing actually. There's just no discomfort. No hunger pangs, no headaches, no cravings. It was really easy to get up and start my day with no food. Now most days it is well past noon by the time I think about food. And even then it isn't panicky. It's pretty relaxed thoughts of what I might go and make.  The teetering on the edge that I mentioned was that I'd have a good day like above and then the next day of headaches and hunger and then a good day again. So I could tell I was teetering, almost fat adapted but not fully. Then it got to where all days felt good. 

    Reply Like 2
  • KBG 

    Yes, everyone’s experience is a bit different. Thanks for describing yours. Great you’re over it ! I think it’s real helpful for folks to hear that people do get through the tougher days. 

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