protein

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How do I get more fat and less protein on the keto program?

 

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I have the “Fat Fast Cookbook” which is arranged by the fat percentage.  With the internet, I’m sure you can find lots of such lists.  I like to eats lots of avacodos = mostly fat.  Macadamias and Pecans are also nice choices.

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I am absolutely new to Keto, but when I am hiking (I do long distances, months at a time) I get great fat from olive oil.  I add it to everything I cook and sometimes sneak a swallow straight from the bottle 🙂

 

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Hey there! Sorry if my reply comes in late, I am not as new to keto but am to the forum. However, I was also a bit in a struggle when it came to calculating all of the nutrition values, especially when it comes to proteins and weight loss. It is more demanding for me due to vegetarianism, but if you have the numbers, you might get a better grip of you proteins and weight loss (or even gain) progress. So, try to locate the nutrition that it compatible with your body needs, and then you can use this keto calculator, or any other related app, manage proteins, fats, carbs, etc.

  • Sheryl
    Hi axelK, Have you tried exogenous ketones? I love them! Have been using them since March 2017, and have not only lost the 30 lbs I wanted to, but have seen healing with my thyroid. All this on top of incredible energy and focus. Copy and paste this link in your browser to watch a short video about it. liveandloveit.experienceketo.com
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Depending on where you are, and how  you can store what you need to eat, I like some occasional fat bombs (which need to be refrigerated); salami and pepperoni, deviled eggs also come to mind. I also take a tablespoon of Carlson’s Lemon-flavored Fish Oil, which is pure fat, once a day.

From my point of view, most of the times I “worry” about eating it’s because I’ve been trained to do so.  I am very rarely truly hungry.  I’ve been keto-adapted since February 2017.

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I eat 3 times a day, but adding avocado, macadamia, pecans, olives, olive oil, butter, bacon, flaxseed seems to help me feel good, never hungry.

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I have added a tablespoon of butter to my beef broth.

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Fat bombs! So many ways/flavors (sweet or savory) to makes these. Make a bunch and store them in the freezer. They can ‘fill the gap’ or just be a great snack (or treat).

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If you eat meat.. chicken thighs are good as is most fish.  Eggs, olive oil, avocado and avocado oil.  MCT oil all good fats.  Chicken breast is lower in fat and higher in protein.  There are some great resources online.  Dietdoctor.com is a good one as well.

We like to season chicken thighs (skin on) and bake in oven at 400 degrees for about 1 hour.  the skin gets nice and crispy (best part for me) and the oil that is left in the pan is great for cooking your veggie side in as well.

 

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If you eat meat.. chicken thighs are good as is most fish.  Eggs, olive oil, avocado and avocado oil.  MCT oil all good fats.  Chicken breast is lower in fat and higher in protein.  There are some great resources online.  Dietdoctor.com is a good one as well.

We like to season chicken thighs (skin on) and bake in oven at 400 degrees for about 1 hour.  the skin gets nice and crispy (best part for me) and the oil that is left in the pan is great for cooking your veggie side in as well.

 

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If you eat meat.. chicken thighs are good as is most fish.  Eggs, olive oil, avocado and avocado oil.  MCT oil all good fats.  Chicken breast is lower in fat and higher in protein.  There are some great resources online.  Dietdoctor.com is a good one as well.

We like to season chicken thighs (skin on) and bake in oven at 400 degrees for about 1 hour.  the skin gets nice and crispy (best part for me) and the oil that is left in the pan is great for cooking your veggie side in as well.

 

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Protein is a tough question – a lot of people believe that too much protein is “bad” for keto diets, but protein is also essential for your body to function correctly.

As a rough estimate, here’s how you can calculate your protein needs on keto:

  1. Determine your body fat percentage.
  2. Calculate the amount of fat your body has by multiplying your body fat percentage with your weight.
  3. Your lean body mass = Your weight – Your fat amount (from step above).
  4. The amount of protein you should eat = 0.8 * Your lean body mass (in lbs)
  5. If you use metric units and prefer Kg calculations, then multiply your lean body mass in Kg by 1.8.

More about that here: https://ketosummit.com/much-protein-can-eat-keto-diet/

  • Lilango
    I’m wondering if anyone else has problems with getting enough protein? Adding up protein from the suggested meal plans, I don’t get anywhere near 80 grams of protein (I weigh 130, 23% body fat). If I have eggs and bacon for brunch, that may be 30g max, then if I have some sort of meat for dinner (with usually some sort of fat bomb snack) that would be 30g max (usually lower). Is this a problem, and can anyone rec how to get in the needed 20ish gs of protein (I have a whey allergy so most shakes aren’t options for me)?
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