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50/50 Fat/Protein diet? Ketosis?

Answered on November 11, 2013
Created November 05, 2013 at 6:05 PM

I am researching the effects of ketosis and how to get into ketosis. I find that most articles suggest at least 70% calories come from fats. I however have found this to be quite difficult to accomplish. I am much closer to a 50/50 split between protein and fat. I understand that this may prevent me from going into ketosis through gluconeogenesis. However, I find that going from paleo to keto feels very regimented and unnatural. I am constantly looking for sources of fat but they usually are accompanied with protein so I am begining to think the only way I will get into ketosis is through literally eating spoonfuls of butter and coconut oil, which I have no problem with but philosophically it seems not to make sense since such concentrated forms of fat are not readily/easily always found.

My question is whether following a 50/50 macro split would have any positive effects vs standard macros and vs a more traditional 70/30 keto split. Will I ever get into ketosis doing 50/50 or will I actually be causing myself harm through gluconeogenesis all the time?

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 06, 2013
at 10:55 PM

Why are you trying eat in this manner?

46f7fc24a213b038ab3f0a97c73a5441

(5)

on November 06, 2013
at 10:27 PM

Thanks, I already do drink butter in my coffee but I guess I am really lost as far as how much oil and butter I should be eating. It is very different to look at 500Kcals of coconut oil and compare them to 500Kcals of vegetables. I think this is my main problem I don't really know what 70% of my calories should look like in fat. Today I have pretty much already drank about 4-5oz of olive oil with my meal, is that too much or too little I am not sure.

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5 Answers

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96440612cf0fcf366bf5ad8f776fca84

(19413)

on November 11, 2013
at 12:22 PM

50% of calories from protein for a sustained period is actually quite toxic. Not a great idea. You're better off doing something like 80% from fat, 10% protein, 10% carbs. or maybe 70:20:10.

Excess protein, assuming it's all digested, has to be processed and converted to glucose, not a great idea.

To find out how much protein you need, find your lean body mass in lbs. Multiply this by .8-1.2g. That's how many grams of protein you'd need - use the higher number if you're working out with weights and want to build muscle, the lower value if you're aiming to lean out. The number of grams of protein is not a measure of how much meat to consume since meat is mostly water along with some fats and connective tissue. Multiply the grams by 4 if you're consuming very lean meats like chicken breast, or by 3 if you're consuming things like beef and that's the amount of meat you need per day.

A shortcut to this is to eat 3 meals a day and include a palm size portion of meat at each of those - since our palms aren't affected too much by our level of fat, it's a good estimator. If you do IF (i.e. skip breakfast), consume 3 total palms of meat worth a day in your lunch/dinner meals.

0
A048b66e08306d405986b6c04bf5e8e4

on November 11, 2013
at 03:05 AM

unless you're doing lots of heavy training, 50 protein might be too high protein.

0
Medium avatar

on November 06, 2013
at 10:45 PM

Dude you need to track it. If not long term, at least for a few days so you can get a grip on what you're actually getting. A favorite paleo tool is cronometer.com. The irony is that cron stands for Calory Restrition with Optimal Nutrition. The tool is awesome though and you can set your own macro ratios and micro goals.

Once you get a better idea how much of what you need to eat to reach your macro goals (and make sure you're not seriously deficient in any micros) you might start only tracking a couple times a week. Personally, I've been tracking for 3 weeks, barely skipping a few days. It really helps zero in your nutrients. Becomes a game of filling in the bars.

One final note: DO NOT do a 50/50 Protein/Fat ratio. Regardless of whether you get into keto, too much protein is bad news. Wreaks havoc all over your body if done long term.

0
Medium avatar

on November 06, 2013
at 10:14 PM

I have been on a keto diet since May. What works for me is bulletproof coffee and fat bombs. The coffee, I add in unsalted grass-fed butter, and MCT oil. I am very powered up after drinking it. These are easy ways to get fat into the diet. I like the feeling of being on keto and having a ton of energy. I also like not being hungry and being able to go 5-6 hours without eating. Keto rocks!

46f7fc24a213b038ab3f0a97c73a5441

(5)

on November 06, 2013
at 10:27 PM

Thanks, I already do drink butter in my coffee but I guess I am really lost as far as how much oil and butter I should be eating. It is very different to look at 500Kcals of coconut oil and compare them to 500Kcals of vegetables. I think this is my main problem I don't really know what 70% of my calories should look like in fat. Today I have pretty much already drank about 4-5oz of olive oil with my meal, is that too much or too little I am not sure.

0
46f7fc24a213b038ab3f0a97c73a5441

on November 06, 2013
at 09:43 PM

Ok, so as a follow up. I have begun pretty much dipping all my meals in olive oil or coconut oil for extra fat. Am I doing it right?

Im eating 2-3 eggs daily fried in either grassfed butter or coconut oil, and now I have resorted to using olive/coconut oil like a dip, I want to make sure I'm on a right path and hopefully not going to end up with crazy LDL numbers

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