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Tjoy112 07-17-2013 08:14 AM

How Much Fat?
 
How Much Fat should I be eating a day or per meal?

I just started the fat fast and I never know what to eat.
Here is what I've been eating these past few days..


Have about 3 cups through out the morning and early afternoon
Coffee w/ Heavy Cream
3 truiva's

Breakfast
2eggs fried in coconut oil

snack
Cheese Stick

Lunch
2oz steak (cut up in small pieces)
homemade sauce - 1tbls butter melted with some garlic

Dinner
4oz chicken cooked in 1tbls coconut oil

can someone tell me if I'm eating too much or little?
What's the amount's of Fat and protein I should be eating to burn fat, lose weight and stay in ketosis..
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suzanneyea 07-17-2013 09:31 AM

IMO, there is no magic formula.

scalestepper 07-17-2013 09:57 AM

In my opinion, emel shares some really good help on fat intake, search her posts.

Aomiel 07-17-2013 09:59 AM

According to one article claiming it was from Atkins New Diet Revolution, an Atkins fat fast is 3-5 days eating only 1000 calories and 90% of them are fat.

Tjoy112 07-17-2013 10:09 AM

@scalestepper where would I find the "emel's" post...Thank You, I would love to read them..

Aomiel 07-17-2013 10:14 AM

Tima,

Here's a link to the fat fast thread containing an article on it:
http://www.lowcarbfriends.com/bbs/at...-fat-fast.html

emel 07-17-2013 12:04 PM

Quote:

Originally Posted by tima (Post 16519208)
@scalestepper where would I find the "emel's" post...Thank You, I would love to read them..

I yammer all over the place. I'm surprised y'all aren't sick of me yet. :)

Tima, I think your instinct to use about a tbl fat per serving is very good.
I counted up what the Atkins website was suggesting for menus, and they are geared toward 4-5 one tbl servings of added fats per day, plus the fat from meats.

As far as coming out and saying what they recommend, the Atkins site is coy. But I can tell you that the authors of the current plan, at other sites, recommend at least 65% of calories from fats. There is one reference to aiming for 60% of calories from fats on the Atkins site, but it's buried down deep. :)

I'll post more after I crunch some numbers for you, but I'd like to ask two things:
1)What is the total quantity of HWC in your morning coffee, all three cups combined?
2) You are eating vegetables, right? Which ones do you like the best? (don't forget you can put butter or oil on your cooked veggies, and full-fat salad dressing or olive oil (or both mixed together, yum) on your raw veggies.


Hmmm, she edits.... that 65 % number isn't absolute. I'll tell you that part of the story soon.....

emel 07-17-2013 12:31 PM

Alrightie... guestimating 4 oz cream, I get:


1,291 Calories
117.0 g fat
8.2 carbs
53.4 protein

We haven't figured in your veggies. If you eat a nice 3 cup salad at lunch and a 1/2 to a full cup of cooked veggie at dinner, your carbs should stay under 20 net and you'll add about 100 calories from the veggies.

I think your protein is a touch low. Your fat is lovely.
What is your goal weight?
Phinney and Volek (authors of the newest Atkins plan) say to calculate protein needs as goal weight in kg x somewhere between 1 and 2
so my goal is 130-ish. I use 1.2 as my multiplier.
130/2.2 to get kg = 59.1 kg
59.1 x 1.2 = 71 g protein, with a max (1.5) of 88 g protein and a minimum of 59 g protein for my day. Let's use 70 g protein to make easy math. That's 280 cal.

Okay let's toss 20 total carbs in there (but on Atkins you can count net if you want to so you could have a few more total.) That's 80 calories, bringing us to 360 cal.
The rest of the calories come from fat. Supposedly I need 1700 cal to maintain, so it looks like I want to have 1340 cal from fat, or 149 grams.

But wait, I don't want to maintain. I want to lose. So I want a calorie deficit, and the rest of my energy will come from body fat I'm burning.
I'll pick 1200 cal, an ambitious 500-calorie deficit So that means I should shoot for 840 calories from fat, which is 93 grams.

Before we accounted for burning body fat, the percentages were
78.8% fat 16.4% pro 4.7% carb.
After we remember that some of our 'intake' or fuel is from burning body fat,
the percentages from what our mouth sees will look like this:
70% fat, 23.3% protein, 6.7% carb. But the fat percentage of our total nutrition of food plus body fat is even higher, because our mouths don't see the energy source that comes from our body fat.

Yes, I'm a geek. I love this stuff.

ETA I see your goal is the same as mine. So maybe keep at the fat levels for now, boost that protein up to 70, and then perhaps cut the fat down to 90-100 g fat after your appetite will allow it.

Tjoy112 07-17-2013 12:40 PM

Thanks Emel for replying to my post...Yah!! :)

Answer to your questions;

1) HWC.. Maybe about 1/2 cup between all three cups
2) I am not eating veggies as of 3 days ago when I started and this is why...

I've been dieting since March, just had a baby, 3rd child and a huge age difference. almost 40.
My plan was, have the baby, low carb like I always do, lose the weight.
Well it didn't happen like that. I realize I'm a lot older with this baby then the last 2. I also realize because I'm older, I can't eat the same Low-carb way I did in my 20's. And I didn't just realize that until I wasn't losing fast enough. :( I went to the doctor to see what was wrong with me.. Well nothing is wrong with me. I'm just older and from all my ups and downs I am kind metabolism resistant..SOoooooo with that said, I jumped on this board to see what I could find.
I did so many variations of the Atkins including cutting calories down to 1200. I eat salad with creamy, no carb dressings. eggs, eggs and eggs bacon, nuts, steak, fish all meats tons of cheese, small meals, big meals, not eating after 5, walking sit-ups..everything..i started taking things out, adding more fats.. This is were I'm at now. When I add veggies, I get out of ketosis. I plan on adding them later on the low carb. but right now, I just want to lose this weight...FAST!!!

emel 07-17-2013 12:48 PM

Okay.
Cut the fat just the tiniest bit, like use 2 tsp instead of a full tbl at a couple of your servings. Then make sure you get 70 grams of protein. If my math is right, you need about 15 more grams than what you're getting, which is about 2 extra oz of meat.

Atkins recommends 4 oz cream and 4 oz cheese and does not allow nuts on induction (but it does on later phases). If it was me, I'd do a veg and cut down on nuts and cheese.

But that's just me, and there's plenty of folks who say that your way is preferred. Try your way for awhile and then think about cutting calories without sacrificing fullness by having veggies instead of some of the nuts and cheese. Then eat to satisfaction, not to beyond fullness.

Good luck!

Tjoy112 07-17-2013 01:37 PM

Thank You Emel and everyone else for you advise it much appreciated!! :)

DiamondDeb 07-17-2013 04:37 PM

Quote:

Originally Posted by suzanneyea (Post 16519141)
IMO, there is no magic formula.

I agree.

There are lots of formulas with all sorts of reasons behind them but there really is not a specific "right" amaount.

I suspect day-to-day variation in macros is actually a good thing.

bcbcb 07-29-2013 01:52 PM

This is me, almost to a T. 3rd baby, not losing. I cant do low, low carb without becoming a lunatic, so im aiming for 50-100g/day. My dh saw my fat intake and tsk, tsk, tsked me:( im about 20lb over pre preg, but 30lb from ideal of 135lb at 5'3. Im using *** to yrack macros bc im nursing my 4mo and need to keep calories up.

This post is about 2w old, any improvement????

bcbcb 07-29-2013 01:53 PM

This is me, almost to a T. 3rd baby, not losing. I cant do low, low carb without becoming a lunatic, so im aiming for 50-100g/day. My dh saw my fat intake and tsk, tsk, tsked me:( im about 20lb over pre preg, but 30lb from ideal of 135lb at 5'3. Im using *** to yrack macros bc im nursing my 4mo and need to keep calories up.

This post is about 2w old, any improvement????

nolcjunk 07-29-2013 01:59 PM

You say you are doing the fat fast. That is 1000 calories a day, 90% fat. Dr. Atkins recommends 5 small meals of 200 calories each, made of things like macadamia nuts and cream cheese.

UghNowWhat 07-29-2013 01:59 PM

Nevermind..read post wrong.


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