Thank you for this in depth reply.
All i have been exposed to, from FB and reddit as well as sites like ruled.me advocates following macros. Whenever one raises an issue the first thing asked is "what are your macros", followed by "are you tracking and measuring everything".
So the notion that one should only eat fats enough to satisfy is countered by the advice to ignore calories and eat more fats.
That said, I think those are two points of view that are ultimately talking past each other. Normally I don't eat loads of fats per meal, but then that begs the question "how much is too much". I struggle with the idea of 'adding fats just to satisfy' because again, how much is that? I could eat a large very protein heavy meal for example and probably feel satisfied but there might be minimal fat. So I don't know how to do this, and do it right. It's very easy to just pour butter over everything, or fry everything in butter, or snack on cream.
As for protein macros, i've heard everything from 1g/kg to a total that's double that. People have advocated to me all sorts of different ratios. Prior to eating this way my main source of protein was a large piece of chicken for dinner. Now i'm eating meat most meals because low carbs and fat. Breakfast is meat, lunch has some meat and a fair amount of cheese, dinner has meat. People also say that eating too much protein triggers glucose, but again noone explains what the trigger point is. I normally eat about 108g protein a day. At your rate that would be 67-70g, at most. That means eating a lot less, but I don't know what to eat instead and if I eat a meal that isn't filling me up, I really feel rough. I have to feel full or sated.
It is entirely possible I'm eating too much protein, but not feeling full is of real concern to me. Could you perhaps provide some examples of the meals you eat, as you eat 3 times a day. Was there a period of transition from larger protein and fat keto meals to what you eat now? Would you say you have keto or fat adapted as a result, or perhaps before?
Thank you for your answer, I'm sorry you felt i ignored you before, this is really relevant stuff. I too like avocados, I just wish they were cheaper to buy.
Ok girlfriend, here goes. It'll be long. You might want to take notes lol.
First and foremost, you can find anything opposing or validating anything you want on the internet. So much conflicting advice. I can only share my knowledge and experiences over 25 years or low carb.
Keto is when your body burns fat as fuel. If you have weight to lose it can use your body fat to make ketones. Dietary or body fat make ketones. If you supply it with enough dietary fat it will never go to body fat. Protein, spikes insulin. When I over eat protein I need much more insulin. Insulin is a fat storing hormone. It also spikes lectin which is a hunger triggering hormone. If inober eat protein, I am HUNGRY. It took years to figure that's out. Different meals at different times of day act different. I cannot eat much protein at bf or I'm hungry all day. I ramp up as the day goes on. I need a fatty fibery bf. Low protein and low to no carbs. I eat 2 oz avocado and a thin small piece of turkey ( less than one ounce because that's what it comes in) I either smash it all together or slice it and make stuff itnin the turkey. I eat it with about a 6 inch slice of celery. Adding sea salt and basil or cilantro. Lunch is 1.5 oz protein with 1.5-2 oz avocado, a few celery chunks and onion. Maybe a few other veggies. If I have tuna or egg salad, chicken or turkey, salmon as my protein I add about 1-2 tablespoons mayo. Dinner is 2.5 -3 oz protein, 1.5-2 oz avocado and either a lettuce wrap or a few steamed vlc veg like asparagus, bok choy, mushrooms. If using green beans, broccoli or higher carb veg then less. About 2 oz. never ever going over 20 c per day. I eat bf at 7-8 and at noon I have 3-4 olives or 3-4 pecans or Macs I could easily go without lunch but I don't as I need the calories. I do get hungry for dinner but I think I just need insulin to feel balanced. I will also snack on celery, mushrooms, asparagus. I don't mind cold food at all. I have a huge variety of precooked and packaged and frozen foods in my protein quantities. I defrost in cold water for about 20 min and meal is ready. Just add avocado and veggies. Rare sirloin or lamb, chicken, turkey, shrimp. Canned salmon and tuna. Fresh frozen cod and salmon. I buy fresh minced meat and freeze uncooked in 3 oz portions. Tons of frozen veggies. Always chopped celery in water in the fridge. Prechopped onion in a bowl. Easy to make meals and little time in the kitchen.
So. Bf is mostly fat and fiber. Avocado
Lunch is some (1.5 oz) protein and avocado and some raw veggies.
Dinner is 2.5 protein, avocado and about 2 oz vlc veg.
Snacks are a few nuts or olives.
Some meals have mayo or a drizzle ( not pour) of olive oil.
I have maintained my weight of 120 for 25 years , through menopause as well.
The Rosedale diet and Primal body Primal mind explains the negative effects of over eating protein. Raising insulin and turning on leptin hormones. They can all be googled.
Too much of any food or more calories than the body needs will all take us out of ketosis. It's not as simple as low or no carb. All macros matter. The idea is just eat a higher percentage of fat than carbs or protein. Not loads of calories. Or loads of fat. Seems maybe I eat really small meals but that is what keeps my body burning fat. If I indulge in any food I will gain which says I'm out of ketosis. Calories and portions matter. It would be beautiful if just keeping carbs low answered all our prayers but it's just not so.
So , maybe you could try avocado bf with celery. Then split your dinner chicken into lunch. Add some avocado, mayo etc and a few veggies.
I had times I gorged on fatty meats and butter with no carbs. Nothing made me hungrier. I was always ravenous !! Like you, I could never understand why. Again with the Rosedale diet finding higher protein and saturated fats onLy turned on leptin, the hunger hormone. That was my missing piece of the puzzle. Truly.
Your jaw must be dropping thinking how can that fill you up? It doesn't fill me up, it keeps me very satisfied and not hungry or uncomfortable for the first time in my life. It's finding your perfect fuel. Avocado is mine. Yes it can be expensive but I don't eat loads of food so it's actually cheaper. It's such a healthy fat too!
It does seem one big thing you changed is protein at bf. Does not work for me. Makes me starving all day. And like you I need it more at dinner. Again, different foods act different at different times of day.
It was hard to wrap my head around so little protein compaired to what I was eating but amazed me how much better I felt.
Ok. Dinner time. Hope I didn't just waste a ton of time typing. Lol
Try it and see. Might take a few days to adjust but I KNOW you are not fat adapted or keto yet!!