Question about fat consumption

[mudbug79]

How do you keep your fat intake high , while trying to keep your calories low? i am currently cutting taking in about 1600 cal/day(maintenance is about 2000 +/-) I get about 250-260 g of protein, I keep my carbs under 30 g(most days under 20g), but my problem comes with the fat intake. I don't see how I could incorprate in more fatty foods without having a calorie surplus? I have been attempting the Keto diet since december. I have been losing weight, 1 lb. a week. I have gone from 220 lbs. @ 17.6% BF to 188 lbs. @ 12.3 BF.

[Forgotten18]

It;s a game of balance and measures. The only way to do it is to lower your protein intake and then increase your fat intake. And 220 to 188 is good man, so obviously you've been doing something right and are on the right track.

[mudbug79]

Thanks. I get all the so called "symptoms" of the Keto diet, Metallic taste, strong urine smell, and I was a bit lethargic uring the first week or so. So i thinkI am doing it right.

How important is the high fat intake part of the diet?

[vandalgirl59]

High fat is KEY because it becomes your energy source. If you don't have carbs or enough fat, where will you get your energy from?!

Just choose your foods wisely Pick those 'more bang for your buck' items!

[Eileen]

Your protein is probably higher than is necessary. If you drop it, you'll have more calories for fat. Most people on keto eat between 1g per pound of lean mass, and 1g per pound of total weight.

[Schwartz86]

Well, if you are feeling fine on your current diet energy wise, I would say you are doing fine. If you are losing weight, achieving your goals, and feeling alright...is there any reason to change anything? It sounds like you are in ketosis so no problems there. If you are feeling a bit tired while working out or getting through your day, I would suggest taking in less protein and replace with fat (as recommended above). But otherwise if its not broke, why fix it?

[mudbug79]

I get 69% protein, 23% fat, and 8% carbs, give or take. Is that a good break down for a keto diet?

[kudostojen]

I get 69% protein, 23% fat, and 8% carbs, give or take. Is that a good break down for a keto diet?

That's not a proper keto macro count.

You should have

65% fat
30% protein
5% carbs

[skelooth]

I get 69% protein, 23% fat, and 8% carbs, give or take. Is that a good break down for a keto diet?

You know the answer...

[vandalgirl59]

that's not a proper keto macro count.

You should have

65% fat
30% protein
5% carbs

^^^ this!!!!!!!!!!!!!!!

[mudbug79]

^^^ this!!!!!!!!!!!!!!!

I guess I have a little tweaking to do then to get my macros right. I'm pretty close so it shouldn't be too hard.

[Atavis]

I get 69% protein, 23% fat, and 8% carbs, give or take. Is that a good break down for a keto diet?

I guess I have a little tweaking to do then to get my macros right. I'm pretty close so it shouldn't be too hard.

No you're not, but then again you are losing 1lb a week so your cut is a successful one. If you are comfortable with what you have been doing to get there, keep it up because it seems to be working just fine.

[FemmeFatale28]

at that low of calories though at ur weight i would think you would/should be losing at LEAST 2lbs per week. im 30lbs less than you, 5'4 cutting/recomp @ 1700 losing about 1lb per week roughly. I just think theoretically u could eat more and get better results.

[YoungEx20]

I get 69% protein, 23% fat, and 8% carbs, give or take. Is that a good break down for a keto diet?

You're doing more of a Palumbo style cut then a typical Keto diet. He doesn't have macro breakdowns but that's the big keto diet where you eat more protein then fat. Like others have said, if it's working for you then it should be fine.