having trouble understanding

Avocado? About 92% fat.
Or here is a sample day where I hit your macros for fat and protein

heavy on the coffee day...

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

Just because I ate less...

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.

cdpm said:

could a person live on fat bombs
if they could meet their protein
needs with them?

Click to expand...

Why would you want to when you can eat real yummy food?

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.

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.

cdpm said:

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

Click to expand...

Nope

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.

cdpm said:

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

Click to expand...

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.

LouWilk059 said:

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.

Click to expand...

Sounds really yummy, but please pardon my ignorance, the 3 oz unsweetened coconut .. is that desiccated? Thanks for sharing.

MARGAR said:

Sounds really yummy, but please pardon my ignorance, the 3 oz unsweetened coconut .. is that desiccated? Thanks for sharing.

Click to expand...

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"

Thanks @LouWilk059 for recipe....Guess what I am going to have tonight after supper??!!

cdpm said:

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?

Click to expand...

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.

cdpm said:

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

Click to expand...

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.

If you like blue cheese, melt it over your cooked meat of choice - YUM!!!