1

votes

How can you possibly eat 200g-250g of fat per day?

Asked on August 17, 2016
Created December 06, 2012 at 12:27 PM

In order to be on low-carb/high fat diet average man needs to consume 200-250g of fat in order to receive his 75-80% of calories from fat.

Therefore I am eating 200-250g of fat per day. However, the only way how to achieve this is to eat pure fat (ghee, lard, olive oil) as a side dish to a meal, which typically is a piece of meat. If this is the ideal paleo/primal nutrition scheme (since veggies add nearly no calories, just like 5-10% for most people), how could it have ever been possible to eat this way long term?

If you try to get your 200g of fat from eggs, meats, or dairy you will end up eating way more than 0.8-1g of protein/kg of body weight, probably around double of that, maybe more.

Eating pure fat on empty stomach (with only 60g of meat) 3x per day and some veggies here and there seems to be quite hard to digest and I feel I need some kind of carrier for the fat, otherwise it likes to sit in the stomach for 4-6 hours and if I drink any larger amount of water in that time, I feel immediately quite nauseous.

Thanks for your advices.

2e3477a85563d4b7159814d5f4ea57d3

(435)

on December 06, 2012
at 05:38 PM

My suggestions are supportive of his approach. Britt's suggestions are to throw the approach out the window and start over. For someone named MathGirl, you have some f*cked up equations

2e3477a85563d4b7159814d5f4ea57d3

(435)

on December 06, 2012
at 05:36 PM

The value you bring to the table is unmatched MathGirl. I'm glad that we can all get behind people's personal opinions and put scientific research aside. It really adds up!

61844af1187e745e09bb394cbd28cf23

(11058)

on December 06, 2012
at 05:18 PM

You take Britt to task for making suggestions for his diet and then do the same thing. Wow...

61844af1187e745e09bb394cbd28cf23

(11058)

on December 06, 2012
at 05:16 PM

Wow...someone pissed in Vossman's unCheerios today.

2e3477a85563d4b7159814d5f4ea57d3

(435)

on December 06, 2012
at 04:01 PM

Not a natural way to eat? How do you know that? The evidence is in the 'Art + Science of Low Carb' books by Volek and Phinney. The misconception you have is that there is an ideal diet out there. These authors clearly note that this diet is not for everyone and there is roughly 1/3 of the population that fares quite well on a high carb diet. What we don't know is how long he has been doing this diet for, which can take 4-6 weeks for your body to fully adapt to. Throwing the blanket statement 'this diet is unhealthy' out there just means you have not really researched LCHF/ketogenic diets.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on December 06, 2012
at 03:49 PM

He asked for advice on why he is having trouble eating that much fat... My advice is that this will always be a problem since this isn't a natural way to eat.If someone thought my diet was unhealthy I would want to know... Aren't we on this forum to find an ideal diet? I would love to see evidence that a high fat, low fruit and veggie diet is ideal. What I see is a lot of people who keep this diet coming on the forum, asking why there blood results are so horrible. I'm in search of an ideal diet and would be happy to read evidence That a diet of mostly fat is better than I well rounded one.

2e3477a85563d4b7159814d5f4ea57d3

(435)

on December 06, 2012
at 03:35 PM

How about everyone stops coming on here with their opinions about how this guy should eat? He didn't ask the question 'what food should I eat?'. Just because your personal opinion is that this way of eating is unhealthy doesn't mean there is any truth to that. In fact, there is a lot of scientific evidence quite to the contrary.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on December 06, 2012
at 03:26 PM

Just my personal opinion... But this sounds like a very unhealthy diet to me. Why not just eat reall food. Eat what your craving when youre hungry, including plenty of raw fruits and veggies. That sounds way healthier to me than force feeding yourself fat.

2e3477a85563d4b7159814d5f4ea57d3

(435)

on December 06, 2012
at 02:18 PM

Also, if you are having trouble digesting all that fat it may be worthwhile to take digestive enzymes with your food. I take NOW Brand Super Enzymes, which the Whole30 team recommends in their program.

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6 Answers

5
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on December 06, 2012
at 03:08 PM

Lets do some basic math. You said average male, so I am going to assume 5'9", 170 lbs with a BMR around 1750 and 15% BF.

This man would need about 1g protein per lb lean weight. Let's put that at (approximately) 150g protein. And, for this example, let's match protein and fat and add 50g carbs.

This man would be at: 150g protein = 600 calories 150g fat = 1350 calories 50g carbs = 200 calories

For a total calorie intake of 2150 calories, (400 calories above BR) with a macro breakdown of: 28% protein; 63% fat; 9% carbs.

I would call that low carb, high fat. Obviously you can tweak the macros a bit.

How could someone eat that much fat? 20 Olives have about 30g fat, a small coconut has 30g fat, Hell one avocado has 30g of fat in it.

Take this meal: 6oz Ribeye Steak cooked in herb butter-- 55g fat 1 Cup Mixed Greens tossed with 1 tbsp olive oil and vinegar, topped with an avocado and 10 olives -- 55g fat

that's 110g of fat (73% of the theoretical daily goal) from one meal without necessitating guzzling olive oil.

4
2e3477a85563d4b7159814d5f4ea57d3

(435)

on December 06, 2012
at 01:51 PM

The 75-80% range for fat is what is talked about for keto-adaptation, but not necessarily required.

The premise is simply that if you are trying to leverage ketones as a fuel source you are limited in the amount of carbohydrate and protein you can intake. If you are very active yet not looking to lose weight, your calorie needs can be pretty high. By keeping carbs under 50g and your protein within the recommended range for your height and ideal weight (as defined by Volek + Phinney in their works), you are most likely only getting 600-800 calories from protein + carb.

So if you need 2500-3000 calories a day to maintain your weight and activity, and you want to stay fully keto adapted, then the remaining ~2000 calories you need have to come from fat.

It's not so important that fat is 75-80% of your diet, but that is what it turns out to be in this case. What's more important for keto is your carb and protein intake. You scale your fat intake after that based on your goals and needs.

After reading the Volek + Phinney books, listening to Jimmy Moore, and doing other research I have started on a ketogenic diet.

I tolerate dairy pretty well, so I use heavy cream and eat hard cheeses to help up my fat intakes. I eat .5-1 avocados per day, use lots of kerrygold and olive oil, as well as add MCT Oil to my coffee and sometimes on salads.

You mention you are using ghee, lard, and olive oil. Those are decent fat sources but you should look to expand on those as well. Also you want to for the most part avoid very lean meats and get as fatty meats as possible (but make sure to get pastured, grass-fed, etc..).

Even though you didn't mention ketosis, it sounds like that's what you are talking about and striving for. What is unclear is what your ultimate goals are for using it. If you can clarify what are looking to get out of ketosis I may have more insight worth sharing.

Good luck!

61844af1187e745e09bb394cbd28cf23

(11058)

on December 06, 2012
at 05:18 PM

You take Britt to task for making suggestions for his diet and then do the same thing. Wow...

2e3477a85563d4b7159814d5f4ea57d3

(435)

on December 06, 2012
at 02:18 PM

Also, if you are having trouble digesting all that fat it may be worthwhile to take digestive enzymes with your food. I take NOW Brand Super Enzymes, which the Whole30 team recommends in their program.

2e3477a85563d4b7159814d5f4ea57d3

(435)

on December 06, 2012
at 05:38 PM

My suggestions are supportive of his approach. Britt's suggestions are to throw the approach out the window and start over. For someone named MathGirl, you have some f*cked up equations

3
Ef777978cfeb8fbdd18d75c4f6c4cb23

on December 06, 2012
at 01:18 PM

I'm not sure where you get your daily fat values from, but why don't you turn the thing on its head and ignore all the values and just eat real food AND eliminate the paleo naughties. You could eat meat, fish, seafood, eggs, non-starchy vegetables until you're full and avoid, processed food, grains, pasta, bread and dodgy oils.

You can then make up your mind about stuff like dairy and potatoes.

If you really feel the need to measure everything, one very pleasant way to up the fat is to have a bowl of berries covered in double (heavy) cream.

2
86c97b2779feab3c330f5e1c5fea7e25

(2312)

on December 06, 2012
at 04:59 PM

I just had 200g of fat this morning (I do one meal/day). I am almost 6', stay at 180lbs or below. 10% bf = 160bs lean mass so protein is ~130g, net carbs ~30g and the rest fat.

a) 2 Tbspn of MCT Oil with water when waking up (went to the gym)

b) Big breakfast: (cooked on low with spinach, kale, chard, broccoli, cauliflower, ground beef) 2 more tbspns of MCT Oil, 2 tbspns olive oil, 3 tbspns coconut oil, 2 tbspns grass fed butter, 1 tbspn organic ghee.

Fat 212.3g 72.3% Saturated Fat 139.6g

...aaand scene

Is this a crap load of fat? Yes. Does my food shine like sun? Yes. Does it taste awesome? Yes. You can clearly break this up into multiple meals as well.

1
7bf306ada57db47547e9da39a415edf6

(11214)

on December 06, 2012
at 05:13 PM

I would recommend against trying the digestive enzyme approach because I don't think it helps your body adapt. I tried supplementing with lipase, but I usually took the lipase at lunch at work, and would often leave the bottle there. Then, in the evening, it seemed the evening meal could easily cause difficulties if it had a lot of fat in it.

Worry less about hitting the percentage goal perfectly and instead focus on how you feel. If the idea of eating more fat makes you feel sick, stop. If your energy levels start to drop, eat some fat- at that point it is unlikely to make you feel bad.

0
255a54daaa0011ce10abea745cf6ddc8

on April 21, 2013
at 12:27 AM

Drink some Coconut Milk, eat avocados or make some guacamole, make some homeade mayo using egg yolks and olive oil. Also, melt some butter or ghee on your veggies! These are some things I try to do or incorperate into my diet to add healthy fat from non-meats. You can use theme to cooke other things. For example, I make a mean paleo Tom-Kha soup with coconut milk. I think you need to get creative in the kitchen. You can also try some grass fed dairy products as well if you handle them well.

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