1

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Where do you get your fat?

Answered on September 12, 2014
Created February 08, 2013 at 4:09 AM

For those of you who try to maintain your ketosis where do you get most of the fat in your diet? My default when going low carb is to replace most of the carbs with protein but this seems to be a mistake. So when you're eating less than 50, or even 25, grams of carbs and less than 100 grams of protein where are you getting your energy? I do a lot of coffee with MCT oil and butter but I can only eat so much avocado after that. I also eat a lot of pork, but this probably isn't the healthiest source. I enjoy a variety of nuts as well but between that and the butter coffee it's easy to destroy any fat burning benefit from my diet.

Just trying to get an idea of what a weeks worth of groceries might look like for your average keto dieter. Thanks!

90bcfafd2ef73fea5398c483c593349e

(872)

on February 18, 2013
at 12:12 AM

It may sound gross, Tom, but I do use all of those in the same smoothie at times! See my posts on smoothies: http://paleohacks.com/questions/163474/kiler-coconut-smoothie/163529#163529 http://paleohacks.com/questions/57351/breakfast-in-a-blender/148289#148289 http://paleohacks.com/questions/157567/hit-me-with-your-best-calorie-smoothie-recipes/168084#168084

D05f3050dc3d973b8b81a876202fa99a

(1533)

on February 10, 2013
at 01:39 AM

This was helpful. Do you use all those ingredients in a single smoothie?

D05f3050dc3d973b8b81a876202fa99a

(1533)

on February 10, 2013
at 01:38 AM

This actually sounds really good. Thanks!

22ed067dfadf3ce563b2f0b9f8bf70bb

(92)

on February 08, 2013
at 01:09 PM

Hi Joy WI also don't really like piling on the fat. Would you mind sharing a typical days food please? x

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7 Answers

3
06ca9c524c28bc3fba95d4d90f8f43c6

on February 08, 2013
at 04:19 AM

Here is a list in no particular order:

  1. MCT Oil
  2. Coconut Oil
  3. Grassfed Butter
  4. Avocado
  5. Grassfed Meat
  6. Wild caught Salmon
  7. Occasionally some macadamia nuts
  8. A light drizzle of EVOO as a dressing.
  9. BACON (can't leave that one out)

Matt
PhysiqueRescue.com

2
30b9f6e748165212e94012d2db84563f

(30)

on February 08, 2013
at 04:22 AM

This is why i don't do ketosis. I am VLC (usually between 20-30g/day) and can eat 150-250g of protein a day. I'm a 58 yo female, 5'7, 128#, 19% body fat...not a weight lifter, tho i lift heavy (for me...) 2ce/week and do yoga 2ce/week. I tried the fat thing and (a) don't really like piling on butter and fat, altho i am generous (i think) with fat, and (b) i like protein, all from meat. My skin is great, my hair long and thick (to my waist), I feel like i'm 20 again... oh yeah, i came to primal 6 months ago after 10 years as a vegetarian. Bring on the meat!

22ed067dfadf3ce563b2f0b9f8bf70bb

(92)

on February 08, 2013
at 01:09 PM

Hi Joy WI also don't really like piling on the fat. Would you mind sharing a typical days food please? x

1
Ed0cb30f40daff568778b776b2a5a81d

(943)

on February 08, 2013
at 09:45 AM

My main sources are butter, coconut (both oil and raw meat), olive oil and tallow. This is only the 'clean' fat sources. Besides that I eat fatty cuts of meats/fish and the highest fat/lowest protein dairy I can find. Btw, cod liver oil is highly underrated :)

I also deliberately limit my protein intake (<80g/day with carbs <25g/day, though I stay below 20g/day most of the time) so I need to be firm in adding fat to all my meals to get enough energy. I have no problem eating butter on it's own or pouring copious amounts of olive oil on my salad. I'm not a huge fan of bacon so I rarely eat that, but that's not saying there is anything wrong with it.

When I started out with ketosis I did the same thing as you thinking that I should replace carbs with protein. After starting a food log I realised that I needed way more fat and less protein. This has definitely improved my energy levels and feeling in general.

My advice would be to start a food log (and be very strict about weighing everything). Gradually you'll learn what works for you (I realised that I need to eat more than I thought to be happy all the time) and then at some point you can loosen up on it as you become better at eyeballing portion sizes.

One thing I think is very important to remember is that 'a well formulated ketogenic diet' is not the same for everyone.

0
90bcfafd2ef73fea5398c483c593349e

on February 09, 2013
at 05:17 AM

I save the fat from roasted duck legs, chicken thighs, and bacon to cook my morning eggs. Cooking eggs in a very generous portion of fat is a good way to up your consumption. I also do fat-bomb smoothies with lots of full-fat coconut milk, avocado, nut butters, and flax oil. You imply in your post that you are a bit sick of avocado. If so, blending it up in a smoothie is a great way to consume it without really knowing it.

D05f3050dc3d973b8b81a876202fa99a

(1533)

on February 10, 2013
at 01:39 AM

This was helpful. Do you use all those ingredients in a single smoothie?

90bcfafd2ef73fea5398c483c593349e

(872)

on February 18, 2013
at 12:12 AM

It may sound gross, Tom, but I do use all of those in the same smoothie at times! See my posts on smoothies: http://paleohacks.com/questions/163474/kiler-coconut-smoothie/163529#163529 http://paleohacks.com/questions/57351/breakfast-in-a-blender/148289#148289 http://paleohacks.com/questions/157567/hit-me-with-your-best-calorie-smoothie-recipes/168084#168084

0
73f70b4ec746143fd5ee587a4e1db7d3

on February 08, 2013
at 10:16 PM

I think you're right - too much protien is not good for you. I've been maintaining a ketotic diet for several years. Here's my typical mealplan:

Breakfast: 3 eggs (one white removed to reduce protein), and 2 strips of bacon, all fried in virgin coconut oil if I need oil - no carbs, but I used to have 1/2 slice of bread fried with the bacon

Lunch: Shake consisting of water, whipping cream (no carbs in it like milk does), raw egg, small amount of chocolate protein mix (very little carbs). A dish of blueberries, rasperries and almond butter, all mixed. A pork sausage.

Dinner: any meat or fish, with spinach (high concentration of nutrients, but low carbs) and tomato paste or sauce (again, provides high concentration of nutrients and low carbs)

Snacks: 90% dark chocolate (I live for this stuff, and virtually no carbs)

This totals about 20 gm of carbs a day

You mention nuts - walnuts are about the highest fat and lowest carbs, and very good for you. I drink green tea and Yerba Mate, which they say helps control your appetite

0
15dfddb2195385569014b970890b12ad

on February 08, 2013
at 06:42 PM

Coconut cream. Pure fat. Delicious in chai tea with stevia & bumped me way up in fat for keto-diet.

Plus the above suggestions.

D05f3050dc3d973b8b81a876202fa99a

(1533)

on February 10, 2013
at 01:38 AM

This actually sounds really good. Thanks!

0
47f122f79d7c90df40b26a8e4480fb8a

on February 08, 2013
at 07:20 AM

Free range eggs and bacon slow cooked in a generous amount of coconut oil (or grass fed butter if you can find it) with a side of avocado. I have this every Saturday and Sunday for lunch to break my intermittent fast.

Eggs are close to the perfect calorie ratio of fat:protein (almost 2:1) for paleo and are so quick and easy to cook. I generally hard boil 2 or 3 every night to take to work the next day with my lunch.

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