Post # 1
So recently (yesterday) I started on the Keto diet. It has been surprisingly easy thus far to not eat a lot of carbs, but I am really struggling with what foods to eat that are high in fat and low in protein. I have been eating meat, eggs, cheese, and some low carb veggies but i find it very difficult to consume more fat than protein. I managed to keep my carbs under 20g for the last 2 days, but my protein consumption today was actually higher than my fat consumption. Obviously I know this is not good, so am trying to avoid that happening.
Just wondering what “healthy fats” you guys consume to get your fat intake so high?
Post # 2
I eat a lot of eggs, meats, fish (especially tuna and salmon), and low-carb veggies (asparagus, bok choy, spinach, mushrooms, broccoli) cooked in avocado or coconut oil, and berries. Did you use a calculator (ruledme makes a good one) to calculate macros? Try olives to meet your fat macros at first. Eventually you won’t need to meet your fat macro because your body will be use to burning fat instead of carbs. Most days I eat more grams of protein than fat (often about the same too), I try to hit 50g fat a day (easy to do if you cook with oil) but don’t force myself to eat if I’m not hungry. Remember that carbs are a limit (don’t go over them), protein is a goal (meet your protein), and fat is a lever (used to keep you full for longer so you don’t snack). If you’re not hungry, don’t eat.
BUT for healthy fats I:
switched from chicken breast to thighs and legs
cook in avocado or coconut oil
lightly dress salads in MCT oil
fatty meats (love salami, prociutto, etc)
eat avocados (DELICIOUS with Trader Joe’s Everything But the Bagel seasoning!)
Post # 3
I haven’t done it in a while but remember quite a few nuts are high in fat. Check it out.
Post # 4
i’ve been doing keto for a few weeks and while i usually try to keep a plant based diet…i found i couldn’t do it with eating keto. i had to incorporate cheese. i eat basically the same thing every day, which is why keto is going to have to be a very short term experiment for me:
– veggie elite protein powder
– mct oil
– almond milk
giant ass salad
– olive oil
– so. much. spinach.
– apple cider vinegar
– cheddar cheese
Post # 5
Hahahha, I hear you!
I am a vegetarian, so I’m okay with the cheese. I have the opposite problem as OP because I can’t get enough protein! I think this is because I am also doing calorie restriction, so trying to get enough vegetarian protein at under 1200 cals a day and only 20 carbs or under is really hard. I love the low carb lifstyle, and I will be joyfully continuing when I reach my goal weight and can increase my caloies to a maintenance level ergo: I can eat more and more varied protein/food and still be in ketosis. I too have resorted to a small protein shake bump once a day. (I hate them though) It seems to me all the vegetarian protein comes along with a ton of calories and little or no fat, which I also have to get without too many calories. I think Keto is basically a meat eaters paradise, hahaha
brittnamrogo : Successful Ketoers apparently do a lot of fat bombs and just eat lots of salad/raw spinach + meat.
I am not sure how keto works when you aren’t additionally at least a little calorie restrictive. (I mean, you are burning fat but if you are over in calories you will be burning that too, right? The jury is out on that one, I’ve read). Those fat bombs are so calorie dense….
I have lost 10 lbs in three weeks doing vegetarian keto (with some fish, sadly, but I am sometimes at a loss where to magically get low cal protein) and 1200 calories. I was sorta kinda lean, so I have to do a lot of calorie restriction, if one is heavier apparently it isn’t necessary at until you get leaner.
Post # 6
yea, i end up eating 35-40 total carbs a day – need that fiber else i’m alllll messed up! i actually really like my protein shake with some ice blended in, its the only vegan one i have found that i can tolerate. it is hella gross without the pb2 though. lol. even when i wasn’t doing keto i kept my carbs around 70-80 grams a day, but i miss being able to eat more variety and i’m so sick of cheese
. i didn’t even know that could be a thing. i see my friends in america once a year and that’ll be in july so i’m trying to suck it up until then, but i don’t know. i might just finish up May then go back to a more balanced diet.
meanwhile dh has requested i make him nachos for dinner. :-/ sure, darling. lol
Post # 7
Oh man, I thought I had it hard, lol! I scoured the internet looking for help with the protien low cal issue and basically what you hear mostly is: “If youre vegan the Keto diet is not for you” And I believe it. It’s barely for me and I am all up in the dairy, hahah. I am going to make some paneer as soon as my tofu press gets here because apparently homemade indian paneer is going to be my Keto best friend. I’ll let you know.
Don’t get me wrong: I still love Keto, I just can’t do it low cal long term (and vegan would be a hard no) If you want, I can hook you up with my vegetarian keto pinterest board. Lots of good ideas in there if you are open to more dairy.
But, truly if you are low carb mostly anyway then I don’t blame you for wanting to give up.
Any meat eaters reading along: don’t worry, you’re fine. None of these issues affect you 😂
P.S: tinneranne2 my all time low was, in the midst of horrendous Keto flu (my electrolytes were a big mess) me making Fiance a birthday cake: vanilla and Marzipan with ganache on top. I never had a bite and I think when it was finished it was a near death experience. So much self inflicted torture. 😂
Post # 8
Cookie dough fat bombs are my go to at the moment. I use heavy whipping cream in my coffee which helps. Healthy fats, almonds, avocados, salmon, olive oil, coconut oil etc.
Post # 9
Swap low fat cuts of meat for fatty ones: chicken thighs instead of breasts, marbled steak instead of filet, etc. Cook in ghee or coconut oil.
and add avocados to meals! Perfect on eggs, salads, etc.
I also love to cook with canned coconut milk. I add it to greens with some red curry paste.
Don’t worry about it too much, it’ll balance out.
Post # 10
I’m not Keto but when I’m actively logging calories with an app I find that i tend to fall into a higher fat than protein ratio (with low-moderate healthy carbs), naturally. It must just be what I reach for to eat/cook.
I am not light handed with oil when cooking. And I make use of rendered lard / chicken fat when I have it for cooking.
I eat a lot of nuts & seeds and cook with them too.
Use heavy whipping cream in coffee & fairly often in cooking.
Full fat cottage cheese, yogurt, etc. are regular parts of my diet.
Include high fat meats in regular rotation (I don’t eat a lot of meat overall though) and I eat eggs regularly.
Tuna packed in oil. The good, imported stuff is so good!
Coconut milk in cooking.
Post # 11
Antipasta plate (olives, prosciutto, salami, cheese and limited nuts as they can be high in carbs. Macadamia nuts were lower in carbs).
Bullet proof coffee
Cheese burgers wrapped in lettuce (no bun)
Getting enough fat wasn’t my struggle but keeping the protein down was. I was taught that too much protein becomes glucose.
High fat, moderate protein, low carb (I kept it 20 grams a day).
Post # 12
this aaa super helpful! Yes I have calculated my macros and should be having about 100g of fat and about 70 g of protein. But yesterday I found I had pretty much a reversal of that, but still stuck to under 20g of carbs. I actually love olives so thank you for the suggestion!
good call, I need to go get some almonds.
haha your meals are basically along the same lines as mine except I add in some kind of meat. I actually loveeee the idea of Keto because it allows me to eat cheese!
totally agree, I am restricting my calories too, to about 1300 a day but I’m not vegetarian so I have been getting all of my protein from meat sources basically, or yogurt or full fat cheese, cottage cheese, cream cheese… basically all the cheeses lol. Yes I’ve seen fat bombs, maybe I’ll try those! Thanks for the tip.
Has anyone been doing intermittent fasting? I’ve only been eating between the hours of noon and 8 pm, and I’m usually a snacker but I’ve actually found it to not be too bad. I don’t think my feelings of hunger actually start to kick in until after I’ve had breakfast and my metabolism gets moving… I normally don’t really eat breakfast anyways cause I find I feel nauseous if I eat too quick after waking up, but I do really miss my morning French vanilla 😭 but on the bright side I’ve already dropped 2 and a half inches from my waist in 4 days, restricting carbs has gotten rid of my feeling bloated all the time and I actually have energy, it’s great!
Post # 13
how do you make the cookie dough fat bombs? That sounds delishhhh
I normally haaate chicken thighs because of the fat so I will have to try to get used to them! But that’s a good idea.
I didn’t have trouble with getting enough fat either I just find that as I increase my fat intake it’s hard to find foods that are high in fat but not high in protein too! Mmmm cheese burgers in lettuce sounds great!
Has anyone heard of any high cholesterol issues from the Keto diet caused by all the fats?
Post # 14
haha the main thing that was keeping me from a fully plant based diet was my fondness for cheese but i’m telling you…after this i think i’d be cool if i never saw cheese again.
i do IF. i eat within an 8 hour window. its usually more like a 6 hour window just because i’m not really hungry yet when the 8 hour window starts, i just know if i officially said ‘its 6 hours’ i’d feel too restricted.
Post # 14
Just a few weeks into keto I happened to have my annual physical which showed for the first time ever that my cholesterol, good and bad was alarmingly high. My doctor wanted to put me on medicine for it immediately which I declined. I had been told that this is common and that cholesterol will regulate in time though I stopped keto after 4 months and my next annual physical showed nothing of concern with my cholesterol.
A book I’ve been told is good at explaining keto/cholesterol is Cholesterol Clarity.
As for keeping protein down and fat up, you can have bullet proof coffee/tea or fat bombs for fat with low to no protein and you just need to keep your portions in control, limiting how much protein you eat each day. I honestly was left feeling hungry.