Keto Diet - Best way to add healthy fats??
Hello all,
So I've been trying (emphasis on trying) to switch to a keto diet. Cutting carbs down is hard for some of us, others are more disciplined etc. My real qeustion is what is the best/easiest/most effective way to add healthy fats. I don't mean just put creamer in everything lol i don't think that could ever be healthy. I have been searching around online and realize my eroids brotherhood has to be smarter than whatever jackass is trying to sell some product online. Every page has info but also says buy this mct oil or coconut oil or etc etc.
I've been adding MCT oil powder to my protein shakes, I like it alot. But I'm not a huge vegetable lover and I eat any kind of meat so my main concern is what actual foods to eat to get more fats other than almonds and nuts. Do I just cook every meat I make in olive or coconut oil?
Thanks in advance for anyone who takes the time to reply, if theres good threads on here regarding this please drop me a link and I'll get on it.
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I mostly keto year round, cut or bulk(more carb cycle than keto, but one day no carbs next day tons). There's a lot of misconception out there though that one "needs" a certain amount of fats. Not true. For example, I'm sitting near 245 lbs at near 10% body fat and my macros are 200p, 5c, 100f. Fat is purely for satiety. If you're hungry and can't handle that + you have room in your deficit, just eat more of whatever meat you already eat. For whatever it's worth I get my fat from eggs, chicken thighs, cheese, bacon, and drinking the grease that comes from that bacon because it's freaking delicious.
You're not talking about Ketosis then; you're doing Paleo/Atkins. Eating too much protein can cause some amino acids in the protein to be turned into glucose -- which will prevent one from getting into ketosis.
Macros should be approximately 80% Fat, 15% Protein, 5% carbs -- best way to check if you're actually in Ketosis is blood tests (like one's that diabetics use).
Ketosis should be cycled -- not good idea to remain on for extended periods. Just like it ain't good to be on an Atkins type diet for extended periods.
I think most people trying to do a keto diet have no clue about this
I've actually been reading alot about this and watching/listening to podcasts and cut my protein down a bit. I'm having horrible digestive issues adjusting to ketosis man, I've been fasting for two days trying to get past it.
Try eat cruciferous veg with your high fat meals
e.g. broccoli
creamer * ??
*trying
Oh dearie me! ;-)
There is no trying with keto, its like a switch in many ways, its either on or off, at least until you fully adapt to fat that is, then you have wiggle room. this doesnt mean you have to struggle with it, but you really do need to learn more about it/how it works, rethink your food pressers, and make peace with the transition.
You need to reflect on a couple of things. But, the veggies thing is a big deal.
You absolutely do need calciferous veggies in your diet.
Your bowels wont tolerate a high fat diet without the right types of fibre. Finding fats is the easy thing really and people put far too much emphasis on it.
This is a great resource: https://www.ruled.me/
X2 on Veggies
I usually dress my food with uncooked olive oil. It's not so bad on chicken because I also drown it with KC Masterpiece. I know that's a bad thing to do, so I don't advise it, LMAO!
In all seriousness, I do believe 1 tablespoon of olive oil has around 13-14 grams of fats - primarily the healthy kinds. Avocados contain healthy fats as well as a decent amount of saturated fat.
Coconut oil, Ghee, grassfed butter, avocado oil, avocados, bacon, bulletproof coffee, BHB salts, MCT Oil or powder (more C8 & C10), cheese, bone broth w/MCT... the only carbs you should be eating would be rice, quinoa, sweet potatos, oatmeal, chia seeds, hemp seeds -- in small time window if at all...
I'm aiming for <50 grams and work my way down to <20 grams after a week or two.
Whenever I cook my fish, chicken etc. I will wrap it in foil and put a couple teaspoons of macadamia nut oil on it. I try to put mac nut oil into whatever I can, scrambled eggs oats, grits. Also mix chia or flax seeds into whatever I can. A teaspoon here and there by itself is nothing but throughout the day they add up. Good luck, I had a hard time when I was trying to cut just cut down my carbs at 1st. Carb addiction certainly is a real thing.
I've never tried macadamia nut oil, is there a reason you use it over peanut oil or olive oil? Does it have a better taste etc?
Eh, no real reason. I suppose it does have a slight taste that I enjoy. It has 11g monounsaturated, 1g poly and 2 sat fat. I do use other oils just found I like mac nut the best.
iNarcissistAvocado, nuts, coconuts oil, olives, mct oil...thats what i use. Plus fish every night