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  1. #1
    Registered User CGkajm's Avatar
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    Types of fats, need advice

    Alright, hey guys I am in ketosis for about a week, just went through the worst from the "keto-flu" my nutrients intake is about 130g of protein 125g of fat and under 15g of netcarbs /i weight 73kg/ But I read in the Guide to ketosis sticky here about taking 60/20/20 fats.. /poly/mono/satur/ but I got no idea what to eat to get that polyunsaturated fat, my distribution of fat is about 40/40/20 /poly/mono/satur/ I eat olive oil, sunflower oil, mozzarela, seeds, almonds, fatty meat, eggs etc. So my question is... Does it really need to be 60/20/20 and for what reason. The second question is where should i get those polyunsaturated fats ?
    Sorry guys for my grammar errors and stuff/Its not my native language/
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    Originally Posted by CGkajm View Post
    Alright, hey guys I am in ketosis for about a week, just went through the worst from the "keto-flu" my nutrients intake is about 130g of protein 125g of fat and under 15g of netcarbs /i weight 73kg/ But I read in the Guide to ketosis sticky here about taking 60/20/20 fats.. /poly/mono/satur/ but I got no idea what to eat to get that polyunsaturated fat, my distribution of fat is about 40/40/20 /poly/mono/satur/ I eat olive oil, sunflower oil, mozzarela, seeds, almonds, fatty meat, eggs etc. So my question is... Does it really need to be 60/20/20 and for what reason. The second question is where should i get those polyunsaturated fats ?
    Sorry guys for my grammar errors and stuff/Its not my native language/

    There is no need to follow strictly that range. Polyunsaturated fats come from vegetable oils, seeds oils and fish, mostly. Also in leafy greens
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    Originally Posted by CGkajm View Post
    But I read in the Guide to ketosis sticky here about taking 60/20/20 fats.. /poly/mono/satur/
    That's nonsense.

    Don't strive for specific ratios. Just make sure you get more unsaturated than saturated.
    Recommended science based fitness & nutrition information:
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    Registered User CGkajm's Avatar
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    Originally Posted by Mrpb View Post
    That's nonsense.

    Don't strive for specific ratios. Just make sure you get more unsaturated than saturated.
    Alright, thanks... I just want to ask one more thing when I pan-fry something, I drop few drops of oil on the pan, so the question is should I or how to count this oil into my macros... ??
    Anyway thank you guys for you fast responses and pardon me for my expression skills.
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    Originally Posted by CGkajm View Post
    Alright, thanks... I just want to ask one more thing when I pan-fry something, I drop few drops of oil on the pan, so the question is should I or how to count this oil into my macros... ??
    Anyway thank you guys for you fast responses and pardon me for my expression skills.
    A few drops amounts to nothing. You can just ignore it.

    Are you really 16?

    If so you shouldn't be on a ketogenic diet. Carbs can help you perform and build muscle.

    At 73 kg chances are you shouldn't even try to lose weight.
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    Originally Posted by Mrpb View Post
    A few drops amounts to nothing. You can just ignore it.

    Are you really 16?

    If so you shouldn't be on a ketogenic diet. Carbs can help you perform and build muscle.

    At 73 kg chances are you shouldn't even try to lose weight.
    This.


    At 16 you need to keep your growth hormones at optimal levels, and low carb is going reduce those significantly. There's a reason you feel like sh!t, and it's because your body is telling you that you need other things.
    +positive crew+
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    Registered User CGkajm's Avatar
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    Originally Posted by jtaylor2010 View Post
    This.


    At 16 you need to keep your growth hormones at optimal levels, and low carb is going reduce those significantly. There's a reason you feel like sh!t, and it's because your body is telling you that you need other things.
    I was feeling like **** for first 2-3 days, Now I feel better than I did before Keto.

    EDIT: I started with workout and gym when I was 14, Was training for about a year then I had a surgery /It had nothing to do with training etc/ and a year long pause, I started with gym again at start of this year, because I did get some fat in the year long pause, I wanted to "CUT" it with help of Keto
    Last edited by CGkajm; 04-30-2016 at 04:40 AM. Reason: Adding information
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  8. #8
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    Originally Posted by CGkajm View Post
    I was feeling like **** for first 2-3 days, Now I feel better than I did before Keto.

    EDIT: I started with workout and gym when I was 14, Was training for about a year then I had a surgery /It had nothing to do with training etc/ and a year long pause, I started with gym again at start of this year, because I did get some fat in the year long pause, I wanted to "CUT" it with help of Keto
    You shouldn't be cutting at age 16.

    Calorie restriction during growth can limit your height.

    This is the best time of your life to grow muscle. Forget about me keto. You need your carbs.
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  9. #9
    Registered User CGkajm's Avatar
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    Originally Posted by Mrpb View Post
    You shouldn't be cutting at age 16.

    Calorie restriction during growth can limit your height.

    This is the best time of your life to grow muscle. Forget about me keto. You need your carbs.
    Are you sure about it ? Even when I planned keto only for about month and half ?
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    Originally Posted by CGkajm View Post
    Are you sure about it ? Even when I planned keto only for about month and half ?
    Yes you shouldn't be cutting unless you're obese.

    Upload a picture to show your body fat.

    Also watch this video:

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  11. #11
    Registered User CGkajm's Avatar
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    Originally Posted by Mrpb View Post
    Yes you shouldn't be cutting unless you're obese.

    Upload a picture to show your body fat.

    Also watch this video:

    Ye I am familiar with this information, I was more concerned with the impact on hormones
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    Originally Posted by CGkajm View Post
    Ye I am familiar with this information, I was more concerned with the impact on hormones
    Cutting is bad for hormones.
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  13. #13
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    Originally Posted by Mrpb View Post
    Cutting is bad for hormones.
    I started slowly putting carbs on my meal plan, last workout on keto i was in such a fatique, maybe because I didnt eat enough, but in Keto i lost any taste for food and just never was hungry... I guess for cutting without training it would be good, but I guess its not for me + those hormones issues, anyway thanks for input guys
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