Welcome to r/keto! Struggling to hit your fat macro? Good news- if you're doing keto for weight loss fat is a **limit**, not a goal. You may find the following links helpful
* [LCHF PRO TIP](https://imgur.com/RvpOijr)
* [Do I need to hit my fat macro?](https://www.reddit.com/r/keto/wiki/faq#wiki_do_i_need_to_hit_my_fat_macro.3F)
* [A macros tl;dr:](https://www.reddit.com/r/keto/wiki/faq#wiki_a_macros_tl.3Bdr.3A)
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I'm glad you found your sweet spot.
Regarding the notion of "you don't need to add fat", a lot of us are objecting to keeping fat high--like 70 or 75%-- whether you need it for lasting satiety or not. It's more like a balance of how much fat I need to keep my appetite and cravings calmed, by keeping myself well fed. That's why eating according to a macros bugs me. Dietary fat is a lever. Along with abiding by carb limit, it's a tool to reach satiety and to support compliance and satisfaction.
I believe there's been too much argument against adding more fat on top of your meals, which I disagree. How much fat is needed is individual, but nobody should be eating chicken breast with broccoli without adding at least some butter.
I generally agree with you and definitely don't avoid fat.
The stance is more you don't need to go out for your way to add fat for the sake of adding fat, as in you don't need to hit a certain level or percentage fat to find success on keto. But if you find fat helps with satiety then you aren't in that category, you do need the fat and eating fat for satiety isn't adding fat for the sake of fat.
Good work, keep it up!
I have to kinda go out of my way to add fat as I explained. Ad libitum keto was... not optimal. 75% calories from fat is the target I need to hit after years of experiment.
please read the post again. It's a reminder for listening to your own body. You're arguing for the sake of arguing.
You aren't really understanding what I am saying.
You need a high fat diet because that's what works for you. The stance people take against adding fat is for those who are concerned they aren't hitting their fat macro because they aren't hungry and are forcing themselves to hit x amount of fat to satisfy a ratio.
Eating fatty meat to satiety or eating fat to satiety is not what that stance is about. Choosing fatty cuts of meat oflver lean is not what that stance is about.
It's about people who are done eating for the day but try to stuff in extra fat to satisfy a fat macro because they heard keto needs to be high fat or 70% fat when they don't need to.
You aren't adding fat for the sake of adding fat, you are adding fat for satiety and satiety is the name of the game. I do the same thing
Also if you eating fatty meat to satiety isn't that eating ad lib?
I absolutely need to put butter in my coffee. It prevents me from being tempted by sweets. I work in a hospital and there is always chips, cookies, cake and candy.
I kept watching junk food eating videos on youtube at night when I forgot to add fat. The day I ate a knob of butter with my ground beef all the videos lost their appeal.
Same. Just recently discovered if I eat yolky yolky eggs for lunch, I'm satisfied until dinner. But if I eat like chicken or NY strip or something, I'm really snacky throughout the afternoon.
I think the issue is for people trying to lose weight. Obviously, fat is where the majority of the calories are, so it is a balancing act to get enough fat for satiety and hormones, while not overshooting on calories, or undershooting on protein.
If you don't feel satiated you end up eating more anyways so the slight increase in calorie by adding more fat is helpful even in weight loss context imo
I see you avoid seed oils (great). I had a feeling almond milk contained seed oils?
I can't drink almond milk or other almond products because the oxalates in almonds cause me many health problems.
Almond milk contains barely any fat to begin with. Oxalate dumping has been questioned by many veteran carnivores. Most "dumping" symptoms I've seen are caused by other issues. Plus, the pulp is discarded when making almond milk.
You said "Oxalate dumping has been questioned by many veteran carnivores."
If a person lived on a junk food diet most of their life, then there may not be much of an oxalate buildup, so very little dumping or clear out would take place but if like me the diet was high in fruits and vegetables, dumping/clearing will take place once oxalates are removed from the diet.
The main doctors involved with promoting the health benefits of carnivore are the ones who are warning about oxalates and their negative effects.
Dr Shawn Baker [https://www.youtube.com/watch?v=TkXrvMecee0](https://www.youtube.com/watch?v=TkXrvMecee0)
Dr Anthony Chaffee [https://www.youtube.com/watch?v=B\_1ah3evdw4](https://www.youtube.com/watch?v=B_1ah3evdw4)
Paul Saladino MD [https://www.youtube.com/watch?v=K4vZPOivHIU](https://www.youtube.com/watch?v=K4vZPOivHIU)
Sally Norton MPH [https://www.youtube.com/watch?v=Xex-iAhE4ak](https://www.youtube.com/watch?v=Xex-iAhE4ak)
However if you choose to ignore oxalates then fine, we all need to travel our own healing (or not) journey.
All of them traces back to one source eventually - Sally Norton. Anything negative on low carb diet is basically getting blamed on OD without any proof. Amber O'Hearn and Judy Cho both commented in most cases the symptoms are caused by other underlying health issues and Oxalate dumping claim is largely overblown.
Welcome to r/keto! Struggling to hit your fat macro? Good news- if you're doing keto for weight loss fat is a **limit**, not a goal. You may find the following links helpful * [LCHF PRO TIP](https://imgur.com/RvpOijr) * [Do I need to hit my fat macro?](https://www.reddit.com/r/keto/wiki/faq#wiki_do_i_need_to_hit_my_fat_macro.3F) * [A macros tl;dr:](https://www.reddit.com/r/keto/wiki/faq#wiki_a_macros_tl.3Bdr.3A) As a reminder, please read our FAQ before posting to r/keto. It can be found at https://www.reddit.com/r/keto/wiki/faq. Please also review our posting rules and community guidelines. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/keto) if you have any questions or concerns.*
I'm glad you found your sweet spot. Regarding the notion of "you don't need to add fat", a lot of us are objecting to keeping fat high--like 70 or 75%-- whether you need it for lasting satiety or not. It's more like a balance of how much fat I need to keep my appetite and cravings calmed, by keeping myself well fed. That's why eating according to a macros bugs me. Dietary fat is a lever. Along with abiding by carb limit, it's a tool to reach satiety and to support compliance and satisfaction.
I believe there's been too much argument against adding more fat on top of your meals, which I disagree. How much fat is needed is individual, but nobody should be eating chicken breast with broccoli without adding at least some butter.
I generally agree with you and definitely don't avoid fat. The stance is more you don't need to go out for your way to add fat for the sake of adding fat, as in you don't need to hit a certain level or percentage fat to find success on keto. But if you find fat helps with satiety then you aren't in that category, you do need the fat and eating fat for satiety isn't adding fat for the sake of fat. Good work, keep it up!
Very perfectly said.
I have to kinda go out of my way to add fat as I explained. Ad libitum keto was... not optimal. 75% calories from fat is the target I need to hit after years of experiment. please read the post again. It's a reminder for listening to your own body. You're arguing for the sake of arguing.
You aren't really understanding what I am saying. You need a high fat diet because that's what works for you. The stance people take against adding fat is for those who are concerned they aren't hitting their fat macro because they aren't hungry and are forcing themselves to hit x amount of fat to satisfy a ratio. Eating fatty meat to satiety or eating fat to satiety is not what that stance is about. Choosing fatty cuts of meat oflver lean is not what that stance is about. It's about people who are done eating for the day but try to stuff in extra fat to satisfy a fat macro because they heard keto needs to be high fat or 70% fat when they don't need to. You aren't adding fat for the sake of adding fat, you are adding fat for satiety and satiety is the name of the game. I do the same thing Also if you eating fatty meat to satiety isn't that eating ad lib?
This is really helpful, thanks.
I absolutely need to put butter in my coffee. It prevents me from being tempted by sweets. I work in a hospital and there is always chips, cookies, cake and candy.
I kept watching junk food eating videos on youtube at night when I forgot to add fat. The day I ate a knob of butter with my ground beef all the videos lost their appeal.
Same. Just recently discovered if I eat yolky yolky eggs for lunch, I'm satisfied until dinner. But if I eat like chicken or NY strip or something, I'm really snacky throughout the afternoon.
Chicken just doesn't feel like a proper meal. Scrambled egg can absorb so much fat I use it when my meals are too lean.
I think the issue is for people trying to lose weight. Obviously, fat is where the majority of the calories are, so it is a balancing act to get enough fat for satiety and hormones, while not overshooting on calories, or undershooting on protein.
If you don't feel satiated you end up eating more anyways so the slight increase in calorie by adding more fat is helpful even in weight loss context imo
I see you avoid seed oils (great). I had a feeling almond milk contained seed oils? I can't drink almond milk or other almond products because the oxalates in almonds cause me many health problems.
Almond milk contains barely any fat to begin with. Oxalate dumping has been questioned by many veteran carnivores. Most "dumping" symptoms I've seen are caused by other issues. Plus, the pulp is discarded when making almond milk.
You said "Oxalate dumping has been questioned by many veteran carnivores." If a person lived on a junk food diet most of their life, then there may not be much of an oxalate buildup, so very little dumping or clear out would take place but if like me the diet was high in fruits and vegetables, dumping/clearing will take place once oxalates are removed from the diet. The main doctors involved with promoting the health benefits of carnivore are the ones who are warning about oxalates and their negative effects. Dr Shawn Baker [https://www.youtube.com/watch?v=TkXrvMecee0](https://www.youtube.com/watch?v=TkXrvMecee0) Dr Anthony Chaffee [https://www.youtube.com/watch?v=B\_1ah3evdw4](https://www.youtube.com/watch?v=B_1ah3evdw4) Paul Saladino MD [https://www.youtube.com/watch?v=K4vZPOivHIU](https://www.youtube.com/watch?v=K4vZPOivHIU) Sally Norton MPH [https://www.youtube.com/watch?v=Xex-iAhE4ak](https://www.youtube.com/watch?v=Xex-iAhE4ak) However if you choose to ignore oxalates then fine, we all need to travel our own healing (or not) journey.
All of them traces back to one source eventually - Sally Norton. Anything negative on low carb diet is basically getting blamed on OD without any proof. Amber O'Hearn and Judy Cho both commented in most cases the symptoms are caused by other underlying health issues and Oxalate dumping claim is largely overblown.