Fats in LCHF

Pepsi Max · Jul 8, 2015

So looking at my diet it seems I'm not eating enough fats... Protein is fine & carb amounts are fine too. I haven't lost any weight on the diet but feel like I have & BG are good... So I'm thinking fat needs to increase to also kick me in the necessary ketosis range... The bullet proof coffee seems like an easy step to add fat, just a few questions...Does it have to be unsalted butter? Does it have to be MCT oil? Do that need to be blended or can an old fashioned stir do? Just looking to keep cost & effect down

msmi1970 · Jul 8, 2015

Hi Pepsi Max,

I prefer black coffee myself so I don't drink the stuff..

As far as i know, butter / coconut oil are fine. salted butter would probably just change the taste, so it is really up to you. MCT oil is derived from coconut oil.

Blending would probably make it smoother but again from a nutrition perspective, it doesn't really matter. a good stir would also work i think.

good luck!!

Pasha · Jul 8, 2015

How about adding pure cream ?

Pepsi Max · Jul 8, 2015

Pasha said:
How about adding pure cream ?

That's what I was thinking... Would be nicer too

Larissima · Jul 8, 2015

I use slightly salted organic butter (as I never buy unsalted) and coconut oil, no blending at all. The taste is great (for me), and the look is more cappuccino than latte - the fats tend to float to the top. I sometimes keep stirring before every sip, but other times cannot be bothered!

Larissima · Jul 8, 2015

Pepsi Max said:
That's what I was thinking... Would be nicer too

Different, yes. To my taste buds, butter & coconut oil coffee is nicer

Totto · Jul 8, 2015

Pepsi Max said:
So looking at my diet it seems I'm not eating enough fats... Protein is fine & carb amounts are fine too. I haven't lost any weight on the diet but feel like I have & BG are good... So I'm thinking fat needs to increase to also kick me in the necessary ketosis range... The bullet proof coffee seems like an easy step to add fat, just a few questions...Does it have to be unsalted butter? Does it have to be MCT oil? Do that need to be blended or can an old fashioned stir do? Just looking to keep cost & effect down

You can use whatever butter or coconut oil you happen to have in the house. Preferably organic though.

I bought a small battery driven gadget for less than 2quid and it's brilliant for whipping up a nice head of cream in my bullet proof coffee but if you like it without the creaminess then fine. Just go ahead and enjoy.

Craigk93 · Jul 8, 2015

Do you have this as well as a breakfast?

Larissima · Jul 8, 2015

Craigk93 said:
Do you have this as well as a breakfast?

I think it usually replaces breakfast, it's very filling yet no carbs.

EDIT: I have it instead of anything else for breakfast, as intermittent fasting. I think that in the original Bulletproof Diet it can be taken alongside a meal, by people whose weight/ body composition is satisfactory.

Craigk93 · Jul 8, 2015

Larissima said:
I think it usually replaces breakfast, it's very filling yet no carbs.

I was just wondering as I do a lot of running and weight training so like to incorporate protein as well as fats

Pepsi Max · Jul 8, 2015

Totto said:
You can use whatever butter or coconut oil you happen to have in the house. Preferably organic though.

I bought a small battery driven gadget for less than 2quid and it's brilliant for whipping up a nice head of cream in my bullet proof coffee but if you like it without the creaminess then fine. Just go ahead and enjoy.

Do you mean something like this???

Bluetit1802 · Jul 8, 2015

Pepsi Max said:
So looking at my diet it seems I'm not eating enough fats... Protein is fine & carb amounts are fine too. I haven't lost any weight on the diet but feel like I have & BG are good... So I'm thinking fat needs to increase to also kick me in the necessary ketosis range... The bullet proof coffee seems like an easy step to add fat, just a few questions...Does it have to be unsalted butter? Does it have to be MCT oil? Do that need to be blended or can an old fashioned stir do? Just looking to keep cost & effect down

If your BG is good and you are feeling good but not losing weight, why do you want to increase your fats? Do you need to lose much weight? If you eat the same carbs and protein and also increase your fats, you are in danger of gaining weight. Fats are very calorific. Just saying, because maybe you should be thinking about this. I managed to lose all my excess weight on low carb/increased fats but when I reached goal weight I just kept on losing. I have only managed to stabilise my weight by increasing my fats (and thereby my calories) quite considerably.

Sid Bonkers · Jul 9, 2015

There are so many threads like this one but it seems that lchf diets only work in the short term, generally around 6 months, there was even some study that reported as much that was posted here some time ago.

The fact is that adding fat means adding calories and as fat has double the calories of carbs and protein if you are not losing weight now then adding calories will simply add to your weight, you need to eat fewer calories than you use in your day to day life, remember that no one ever put on weight in a concentration camp and that is because they were only given enough food to keep them alive, and most of that food was in the form of carbohydrate!! Im not suggesting that is a good way to lose weight because it patently isnt but it proves that weight loss is all about eating less not eating more calories in the form of fat..

So many lchf enthusiasts seem to recommend the diet for weight loss when they cant lose weight themselves!!

I dieted hard and very strictly for 10 to 12 months and lost 4 stones (56 lbs) and as by then my stomach had shrunk as I was eating less I then found it easy to continue eating only what I needed and have managed not only to maintain that weight loss for 5 years now but I have actually lost another stone (14 lbs).

To lose weight I cut the carbs to around 60g a day or there abouts and never added any more fat to may diet, I didnt avoid fat but at 9cals per gram I certainly did not add any fat.

Weight loss requires two things, eating less and commitment. Adding fat to lose weight is just ridiculous IMHO, think about it....

Totto · Jul 9, 2015

Pepsi Max said:
Do you mean something like this??? View attachment 13956

Exactly!

Pasha · Jul 9, 2015

Sid Bonkers said:
There are so many threads like this one but it seems that lchf diets only work in the short term, generally around 6 months, there was even some study that reported as much that was posted here some time ago.

The fact is that adding fat means adding calories and as fat has double the calories of carbs and protein if you are not losing weight now then adding calories will simply add to your weight, you need to eat fewer calories than you use in your day to day life, remember that no one ever put on weight in a concentration camp and that is because they were only given enough food to keep them alive, and most of that food was in the form of carbohydrate!! Im not suggesting that is a good way to lose weight because it patently isnt but it proves that weight loss is all about eating less not eating more calories in the form of fat..

So many lchf enthusiasts seem to recommend the diet for weight loss when they cant lose weight themselves!!

I dieted hard and very strictly for 10 to 12 months and lost 4 stones (56 lbs) and as by then my stomach had shrunk as I was eating less I then found it easy to continue eating only what I needed and have managed not only to maintain that weight loss for 5 years now but I have actually lost another stone (14 lbs).

To lose weight I cut the carbs to around 60g a day or there abouts and never added any more fat to may diet, I didnt avoid fat but at 9cals per gram I certainly did not add any fat.

Weight loss requires two things, eating less and commitment. Adding fat to lose weight is just ridiculous IMHO, think about it....

As they say here ,we are all different, so its different horses for different courses. I have noticed here that many members have ,via the LCHF diet managed to get the BG,s in order and get off using Metformin.
Its also pretty obvious that many are making very determined efforts to lose weight and despite this, still find it very difficult to make significant reductions. The reasons are many, hormonal etc.
I gather that you are very proud of your achievements, you are one of the lucky ones that responded well to your pathway, partly due to your will power no doubt, but also due to the genes you inherited.
Some here were less fortunate and do not deserve some of the labels you stick onto them. Positive mental attitudes are far more helpful and infectious.
As you said in your final sentence, think about it.....

lizdeluz · Jul 9, 2015

Sid Bonkers said:
There are so many threads like this one but it seems that lchf diets only work in the short term, generally around 6 months, there was even some study that reported as much that was posted here some time ago.

The fact is that adding fat means adding calories and as fat has double the calories of carbs and protein if you are not losing weight now then adding calories will simply add to your weight, you need to eat fewer calories than you use in your day to day life, remember that no one ever put on weight in a concentration camp and that is because they were only given enough food to keep them alive, and most of that food was in the form of carbohydrate!! Im not suggesting that is a good way to lose weight because it patently isnt but it proves that weight loss is all about eating less not eating more calories in the form of fat..

So many lchf enthusiasts seem to recommend the diet for weight loss when they cant lose weight themselves!!

I dieted hard and very strictly for 10 to 12 months and lost 4 stones (56 lbs) and as by then my stomach had shrunk as I was eating less I then found it easy to continue eating only what I needed and have managed not only to maintain that weight loss for 5 years now but I have actually lost another stone (14 lbs).

To lose weight I cut the carbs to around 60g a day or there abouts and never added any more fat to may diet, I didnt avoid fat but at 9cals per gram I certainly did not add any fat.

Weight loss requires two things, eating less and commitment. Adding fat to lose weight is just ridiculous IMHO, think about it....

Pasha said:
As they say here ,we are all different, so its different horses for different courses. I have noticed here that many members have ,via the LCHF diet managed to get the BG,s in order and get off using Metformin.
Its also pretty obvious that many are making very determined efforts to lose weight and despite this, still find it very difficult to make significant reductions. The reasons are many, hormonal etc.
I gather that you are very proud of your achievements, you are one of the lucky ones that responded well to your pathway, partly due to your will power no doubt, but also due to the genes you inherited.
Some here were less fortunate and do not deserve some of the labels you stick onto them. Positive mental attitudes are far more helpful and infectious.
As you said in your final sentence, think about it.....

Thank you both for an interesting debate. I've lost 2 stones on LCHF, but find it hard to get my head round the idea that stalled weight loss might be due to not eating enough fat. Please could someone explain (again)? Thank you in anticipation.

Totto · Jul 9, 2015

lizdeluz said:
Thank you both for an interesting debate. I've lost 2 stones on LCHF, but find it hard to get my head round the idea that stalled weight loss might be due to not eating enough fat. Please could someone explain (again)? Thank you in anticipation.

It's about hormones and metabolism. Very simply put, if your body doesn't get what it feels it needs of energy it can hold on to what fat stores it has. So if you up the energy content in your food it can help the body to let go of its fat stores. Our bodies aren't machines that run on fuel and metabolism is something extremely complex with lots of hormones involved. And fat isn't fattening in the way carbs are but filling and nutritious.

Larissima · Jul 9, 2015

lizdeluz said:
Thank you both for an interesting debate. I've lost 2 stones on LCHF, but find it hard to get my head round the idea that stalled weight loss might be due to not eating enough fat. Please could someone explain (again)? Thank you in anticipation.

Also, the way I see it, if you're eating more fat, you're eating less protein and carbs. Some protein is necessary for replacing/rebuilding muscles, but an excess is converted to glucose (through the process of gluconeogenesis). Eating more fat doesn't mean "eating more fat on top of all the protein and carbs I like". I agree that the metabolism is a very complex set of processes, and that all calories are not the same; yet, reasonable quantities are something that is important to me (as I have a lot of excess fat still to shed).

Pasha · Jul 9, 2015

lizdeluz said:
Thank you both for an interesting debate. I've lost 2 stones on LCHF, but find it hard to get my head round the idea that stalled weight loss might be due to not eating enough fat. Please could someone explain (again)? Thank you in anticipation.

Maybe you need to further lower your carbohydrate intake ?

Atalay · Jul 9, 2015

LCHF dieting is easy to misunderstood. There are catches on high fat intake dieting;

1. You must limit the amount of total caloriesper day,
2. Since sugar and carbs used by body to produce energy, proteins mainly for repairs, fat is broken into ketons ( ketoacidosis are diferent issue ) used as glucose for use of brain. So, fat is directly used as energy provider since there is not enough glucose and carbs in the body. Then you directly burn fat in your body right after you deplete your daily intake.

I'd go for details, but we have topics cover this in detail, you may get solid info from there.

Little info from my experience on LCHF dieting; I lost only 5 lbs in 3 weeks, but my belly shrunk 3 inches ( 7,5-8cm ).

Fats in LCHF

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