1. Get the Diabetes Forum App for your phone - available on iOS and Android.
    Dismiss Notice
  2. Guest, we'd love to know what you think about the forum! Take the Diabetes Forum Survey 2021 »
    Dismiss Notice
  3. Diabetes Forum should not be used in an emergency and does not replace your healthcare professional relationship. Posts can be seen by the public.
    Dismiss Notice
  4. Guest, stay home, stay safe, save the NHS. Stay up to date with information about keeping yourself and people around you safe here and GOV.UK: Coronavirus (COVID-19). Think you have symptoms? NHS 111 service is available here.
    Dismiss Notice
Dismiss Notice
Find support, ask questions and share your experiences. Join the community »

having trouble understanding

Discussion in 'Ketogenic diet forum' started by cdpm, Apr 3, 2018.

  1. cdpm

    cdpm Type 2 · Well-Known Member

    Messages:
    362
    Likes Received:
    368
    Trophy Points:
    103
    i'd like to be more serious about going keto
    and have reduced carbs alot
    but having trouble with how to
    eat mostly fat
    i dont want to get obsessive about the numbers
    but think i want to try 70% fat 25% protein and
    10% carbs ( or 20 g carbs 50 g protein and the rest fat)
    but it seems i can only figure out the carb and protein part
    i tried fat bombs but im not sure its good to just live on them
    because i cant figure out ways to eat fat short of eating straight butter
    or cream cheese
    i dont like veges even tho i eat them so salad dressings are kind
    of not a suggestion and mayo is gross
    i already use heavy cream for coffee tea and hot choc
    most other dairy causes excessive washroom trips
    plus i choose higher fat meats
    not sure where to go from here?
     
  2. bulkbiker

    bulkbiker Type 2 · Oracle

    Messages:
    18,398
    Likes Received:
    12,248
    Trophy Points:
    298
    Avocado? About 92% fat.
    Or here is a sample day where I hit your macros for fat and protein
    Screen Shot 2018-04-03 at 23.15.37.png
    heavy on the coffee day...
     
    • Like Like x 3
  3. bulkbiker

    bulkbiker Type 2 · Oracle

    Messages:
    18,398
    Likes Received:
    12,248
    Trophy Points:
    298
    I'm afraid if you want to stick closely to macros then you do have to come a little obsessive about the numbers or it's not really possible.
    Here's a lower calorie day
    Screen Shot 2018-04-03 at 23.20.39.png
    Just because I ate less...
     
    • Like Like x 3
  4. LouWilk059

    LouWilk059 Type 2 · Well-Known Member

    Messages:
    376
    Likes Received:
    322
    Trophy Points:
    103
    Yummy way to add fat...
    Bullet Proof Coconut Chocolate squares:
    3 oz 85% dark chocolate
    3 oz unsweetened coconut
    3 oz butter
    3 oz coconut oil
    1tbsp Splenda (or any sweetener to taste)
    Put everything except coconut in microwaveable bowl, melt in microwave. Mix thoroughly until choc is melted, stir in coconut, spread into plastic 9x13(?) container, cool. Slice into 16 pieces. I put it into a baggie and freeze.
    161 cal, 2.1gC, 15.8gF, 0.8gP per pce.
     
    • Like Like x 3
  5. cdpm

    cdpm Type 2 · Well-Known Member

    Messages:
    362
    Likes Received:
    368
    Trophy Points:
    103
    could a person live on fat bombs
    if they could meet their protein
    needs with them?
     
    • Like Like x 1
  6. bulkbiker

    bulkbiker Type 2 · Oracle

    Messages:
    18,398
    Likes Received:
    12,248
    Trophy Points:
    298
    Why would you want to when you can eat real yummy food?
     
    • Like Like x 3
    • Agree Agree x 1
  7. cdpm

    cdpm Type 2 · Well-Known Member

    Messages:
    362
    Likes Received:
    368
    Trophy Points:
    103
    hate cooking much
    dont really like keto but its the only thing that allows me to take way less insulin
    love the fat bombs i have tried
    so i would need ones that dont take alot of preparation
     
    • Like Like x 1
  8. ringi

    ringi Type 2 · Well-Known Member

    Messages:
    3,366
    Likes Received:
    1,219
    Trophy Points:
    158
    Steak and eggs along with optional green veg (maybe with a little butter) are close to the ideal protein/fat if you wish to lose weight on a keto diet.
     
    • Like Like x 3
    • Agree Agree x 1
  9. Brunneria

    Brunneria Other · Guru
    Retired Moderator

    Messages:
    21,795
    Likes Received:
    35,045
    Trophy Points:
    298
    Hi @cdpm

    You probably know this already, but I am just double checking, because there are always people reading the forum who don’t realise.

    But we don’t have to eat masses and masses of fat to hit keto macros.
    For instance, belly pork has got just about the perfect balance of fat and protein. Likewise something like a steak with some marbled fat. No need to add extra fat.

    We are looking for the % of fat in calories, not as a % of the food.

    Apologies if you knew this already, but sometimes people think that they need to eat 75% fat on the plate, rather than 75% of the calories as fat. Fat has so many calories in it that we often don’t need to do more than eat it reasonably, not excessively.

    So you can get your macros from a few strawberries served with a dash of cream. Doesn’t have to be a lake of cream.
    Or 15% fat minced beef with a few veg on the side, and maybe a sprinkle of grated cheese. No need for grease everywhere.

    Fat bombs are great, but they aren’t obligatory. I wouldn’t try to force more fat. Just eat minimum carbs, moderate protein, and then make sure you have enough fats that you feel comfortably satisfied. Not stuffed. Not hungry too soon. Just comfortable.
     
    • Agree Agree x 4
    • Winner Winner x 3
    • Like Like x 2
  10. cdpm

    cdpm Type 2 · Well-Known Member

    Messages:
    362
    Likes Received:
    368
    Trophy Points:
    103
    ive been reading about the dangers of a keto diet
    for diabetics on insulin and some meds (mainly hypos it appears)
    but
    is it dangerous for a diabetic not on any meds or insulin?
    i couldnt find an article that addresses that
     
  11. bulkbiker

    bulkbiker Type 2 · Oracle

    Messages:
    18,398
    Likes Received:
    12,248
    Trophy Points:
    298
    Nope
     
    • Like Like x 3
    • Agree Agree x 1
  12. Tabbyjoolz

    Tabbyjoolz Type 2 · Well-Known Member

    Messages:
    557
    Likes Received:
    714
    Trophy Points:
    133
    Definitely not dangerous. I've never felt better!

    As to your questions, technically you could live on fat bombs but you'd get awfully bored. For now, eat as much fat as you can manage. Coconut oil and avocados are excellent choices if dairy is problematic.
     
    • Like Like x 1
  13. LooperCat

    LooperCat Type 1 · Expert

    Messages:
    5,219
    Likes Received:
    7,629
    Trophy Points:
    198
    Once you get your basal insulin right, it’s perfectly safe. I haven’t had a decent hypo for weeks now - I started keto at the beginning of February.
     
    • Like Like x 1
    • Optimistic Optimistic x 1
  14. MARGAR

    MARGAR Type 2 · Well-Known Member

    Messages:
    1,190
    Likes Received:
    3,417
    Trophy Points:
    158
    Sounds really yummy, but please pardon my ignorance, the 3 oz unsweetened coconut .. is that desiccated? Thanks for sharing.
     
    • Like Like x 1
  15. LouWilk059

    LouWilk059 Type 2 · Well-Known Member

    Messages:
    376
    Likes Received:
    322
    Trophy Points:
    103
    Yes.

    "Desiccated Coconut is dried, shredded (or flaked) Coconut. It can be bought sweetened or unsweetened, flaked or shredded, and grated fine, medium or coarse"
     
  16. lindijanice

    lindijanice Type 2 · Well-Known Member

    Messages:
    433
    Likes Received:
    443
    Trophy Points:
    83
    Thanks @LouWilk059 for recipe....Guess what I am going to have tonight after supper??!!:)
     
    • Like Like x 3
  17. jillsymes66

    jillsymes66 Type 1 · Well-Known Member

    Messages:
    63
    Likes Received:
    36
    Trophy Points:
    78
    Check out Pinterest, Common Sense Keto & Fatforweightloss- Low Carb Recipes for recipes and tips on keto. I was also having trouble getting my fat macros up but these sites helped. My goto snack is crunchy almond butter straight off the spoon. I've lost 30lbs since January and have a hbA1c of 6.7. To start with you will have to get obsessive about macros and use your scales a lot but you soon get a better judgement.
     
    • Winner Winner x 1
  18. jillsymes66

    jillsymes66 Type 1 · Well-Known Member

    Messages:
    63
    Likes Received:
    36
    Trophy Points:
    78
    I'm T1 and have been keto since January. I have not had a single hypo. My bms are usually in the 4 - 6 readings and I've been able to reduce my Lantus by half and occasionally I don't need to take my Novarapid at all. I monitor everything on mysugr and myfitnesspal. It works for me and I know my sister who is also no meds is trying keto and so far is having good results.
    Keto isn't for everybody. It takes alot of discipline and willpower. Find out what works for you and try and enjoy the journey.
     
    • Winner Winner x 2
    • Like Like x 1
  19. Indy51

    Indy51 Type 2 · Expert

    Messages:
    5,546
    Likes Received:
    6,351
    Trophy Points:
    178
    If you like blue cheese, melt it over your cooked meat of choice - YUM!!!
     
    • Like Like x 3
  • Meet the Community

    Find support, connect with others, ask questions and share your experiences with people with diabetes, their carers and family.

    Did you know: 7 out of 10 people improve their understanding of diabetes within 6 months of being a Diabetes Forum member. Get the Diabetes Forum App and stay connected on iOS and Android

    Grab the app!
  • Tweet with us

  • Like us on Facebook