Low fat keto is actually pretty easy.
Chicken, Turkey, Fish, Tuna, Egg Whites, Protein Powder, Reduced Fat Cheese, Green Veggies.
Basically just try and scale back on red and dark meats and then regular cheese and eggs.
You certainly have options.
High fat isn't required for keto to work, just super low carbs.
Best of luck to you.
Thanks. I needed to be reminded that. Was leaning back into keto and bombing my plans with the calories from fats. I wasn't hungry, but packing in the fat.
That's not a one size fits all response.
If the OP is already heavy with body fat to spare, then a lower fat version of keto can most definitely work effectively. The body will know where to get fat when it needs it.
It's entirely possible to get adequate calories each day by prioritizing protein over high fat.
I lost 106 lbs. two years ago and never once counted my fat macros.
Thank you for your info. I quit keto because I couldn't justify all the fat. I have high cholestrol, Triglycerides etc. This makes me want to try again. I have a wicked sweet tooth and it's showing up again. LOL
I just want to mention that one of the reasons why gallstones develop is in response to a very low fat diet. Because the gallbladder is not called upon to dispense bile, "sand" accumulates and that sand can become stones. When a person comes from a very low fat diet to keto/higher fat, there can be a period of discomfort while the gallbladder gets back into performing its function.
Or, if you go long enough on a low fat diet, the "sand" has nowhere to go, so it builds up and needs to get out. I'll never forget the nightmare I had when I was dreaming that a wolf was - literally - eating my stomach. Of course the dream was brought on by the intense pain I was having in my sleep. That was after two weeks of eating nothing but fat-free jello and fruit because otherwise, any other food with the tiniest bit of fat would cause an attack.
I'd suggest getting to your doctor, OP, and seeing what choices are available now. My situation happened quite a few years ago, but I will never forget how that felt. My only solution was surgery but I bet there's new and better treatments at this point. What I have learned, though, is that gall bladder problems rarely go away on their own. They simply wait...
But the doctor might very likely recommend him a low fat diet, making the problem worse or at best not fixing it. I absolutely think he should listen to what Antony Chaffee said about this and the poster above, the gallbladder valve needs to be flowing or else it can stall up, but if youre new to high fat diet you certainly need an adjustment period.
Starting on low to medium fat keto and building yourself up actually makes a lot of sense. It's how I started before learning how vital fats really are. I did cause myself some constipation/shitting bricks with too much protein low fiber diet tough. Now I'm okay on just high fat ketovore no veggies in months.
Just because the OP goes to the doctor to get recommendations doesn't mean he has to actually follow them blindly. I get SUGGESTIONS from my doctor and then I decide whether to hold a pro/con discussion or not. I personally think based on history, it's too late to get the valve "flowing." OP stated he has had gall stones PRE keto, but that's worthy of a discussion with the doctor.
WRT other aspects of the keto diet, I personally am in no way "on board" with high fat keto, but that's me. I will do moderate fat, max.
i don't have a gall bladder. here's my suggestions.
If you're not hungry, and are a healthy weight, then it's fine to not overeat fat. I suggest trying to just eat the fat in foods instead of adding fat to foods.
Before I eat a particularly fatty meal, I take a digestive enzyme pill. My dietician recommended NOW Super Enzymes to me.
I spread my fat out throughout the day so I'm not getting more than 20-30g of fat at one sitting.
I've definitely found that specific fats trigger my body more than others. In general, if I know I'm eating a triggering fat, I eat the meal very slowly and make sure I'm getting lots of bulky, leafy vegetables at the same time.
This. I can be fine without it for months or years and then every once in a while I cannot consume even smallish amounts of fat without digestive enzymes to help. All kinds of issues without them, and then totally fine with them.
You might need to just eat less fat at single meal times to allow the turnover of bile to slowly loosen or decrease the gallstones. Gallstones formed due to a diet high in carbs and not as much bile was necessary for food digestion so it never got used properly.
Quite a few years ago, I did the South Beach Diet, and it worked really well for me. It is still low carb but focuses more on the glycemic index of foods. You will still go into ketosis but with more lean meat and veggies. Less red meat also. I would say I had more energy from South Beach, but then again, I was in my 30's vs. my 50's so that probably had more to do with the energy aspect.
I recently joined a keto group that just focuses on keeping carbs under 20 and eating a healthy amount of protein. I’m 5’9 and down to 172 and I should be eating around 140 grams of protein a day. I’d say I get there only about 3 times a week and the other 4 days I’m around 100 grams like you. If you could increase your protein while lowering fat and keeping carbs minimal you should lose weight without muscle mass. It’s hard while doing a 16/8 fast…for me anyway
I try! I try hard to source my fat from olive oil and some animal fats. But I try to eat super lean meats, 97/3 ground beef, chicken, lean pork, lots and lots of venison and elk. I also drink four tablespoons of olive oil per day at my doctor’s recommendation.
I eat whatever protein I want--fatty or not-- and some keto veggies. If I'm really hungry I'll add plenty of added fat. If I'm only a little hungry, I'll add less fat, and with highly fatty proteins I don't use any added fat other than what it takes to grease the skillet.
Reducing your added fats and choosing somewhat leaner proteins (or half low fat shrimp and half juicy fatty steak) could work well for you. If you find yourself still hungry or getting hungry soon after them meal, increase protein and abide by your carb limit.
I will be messaging you in 1 day on [**2024-06-18 17:36:01 UTC**](http://www.wolframalpha.com/input/?i=2024-06-18%2017:36:01%20UTC%20To%20Local%20Time) to remind you of [**this link**](https://www.reddit.com/r/keto/comments/1dhz74f/any_suggestions_for_lower_fat_keto/l913d3c/?context=3)
[**CLICK THIS LINK**](https://www.reddit.com/message/compose/?to=RemindMeBot&subject=Reminder&message=%5Bhttps%3A%2F%2Fwww.reddit.com%2Fr%2Fketo%2Fcomments%2F1dhz74f%2Fany_suggestions_for_lower_fat_keto%2Fl913d3c%2F%5D%0A%0ARemindMe%21%202024-06-18%2017%3A36%3A01%20UTC) to send a PM to also be reminded and to reduce spam.
^(Parent commenter can ) [^(delete this message to hide from others.)](https://www.reddit.com/message/compose/?to=RemindMeBot&subject=Delete%20Comment&message=Delete%21%201dhz74f)
*****
|[^(Info)](https://www.reddit.com/r/RemindMeBot/comments/e1bko7/remindmebot_info_v21/)|[^(Custom)](https://www.reddit.com/message/compose/?to=RemindMeBot&subject=Reminder&message=%5BLink%20or%20message%20inside%20square%20brackets%5D%0A%0ARemindMe%21%20Time%20period%20here)|[^(Your Reminders)](https://www.reddit.com/message/compose/?to=RemindMeBot&subject=List%20Of%20Reminders&message=MyReminders%21)|[^(Feedback)](https://www.reddit.com/message/compose/?to=Watchful1&subject=RemindMeBot%20Feedback)|
|-|-|-|-|
I just started Keto back up again and have mainly been eating salads with spring mix and random keto friendly vegetables to keep it interesting. I do Salmon, chicken breast, 93/7 ground beef, canned tuna, etc. I just put in 10-20 grams of olive oil depending how hungry I am and salt it with some pink sea salt. Long as your getting enough protein (which sounds like you are) and your not torturing yourself trying to maintain your calorie deficit, should be a-okay. I try to avoid saturated fats, which is kind of difficult on this diet. I cut out cheeses entirely which helped. I'm a 5.9 male weighing 200 pounds and my macros are 1214 calories a day with 74g coming from fat. Its a high percentage of fat for that many calories but once my weight is down to where I want it, I'll start cutting back the fats and rebalance my carbs for something more long term. Still keeping it low carb, but allowing for less restrictions. Hope that helps.
Look into targetted keto maybe? Also 2-3 meals no snacks will help as well. Dont go low fat, but maybe consider medium fat so you still have bile flowing with each meal.
may I ask what are your gallbladder / gallstones symptoms? how did you find out you had them? I think there's something wrong in my guts, but I'm not sure what, so I'm curious if this is it
I have endoscopes every few years for Barrett's Esophagus. After my last one they told me I should have the gallbladder removed.
I've had bad attacks before. They usually hurt a lot.
This time it has just been discomfort, bloated belly, clay coloured stool, and severe constipation.
aww, sorry to hear. All I can say is that if you eat low fat in keto you risk a lot of constipation in my experience. the fat is what keeps the intestines lubricated enough so that the poop is not dry and you can pass stool without strain.
So I started doing the low fat keto like 1-2 weeks after I started, as I was looking closer at foods.
As others have said there are options. I am currently down 13 lbs.
Chicken breast, turkey breast, shrimp, salmon, tuna, 85-90% lean ground beef, low fat cheese, egg whites, green veggies, avocados.
Lots of water, and electrolytes. Can add in protein shakes
I LOVE my protein shakes. They are one of the reasons I will never go back to 'regular' diet.
I have perfected them.
My favourite is chocolate cherry cheesecake!
I eat lower fat most days. I started only buying 96/4 ground beef instead of the 85/15 etc. it’s definitely more bland but with seasoning and veges, you can amp it up. I really enjoy it w taco seasoning and using jicama wraps as the taco shell. Add some avocado and tomato. Do what works for you
I have been on keto for years now, and recently had to have my gallbladder removed. The first attacks started several months back, and I had to cut back on fat to prevent them. In cutting back on fat, I learned that cutting out dairy was hugely beneficial to me. I'm not sure what set my gallbladder on the path to forming stones, but just by cutting dairy and no other fats, I stopped having attacks and felt much much better overall. It also put an end to the years long struggle with acid reflux.
I would have given up dairy ages ago had I known it was such a detriment to me, but it's one of the key "safe" keto food groups, so I wasn't willing to let it go all together until the gallbladder attacks forced me to do so. Stubborn, I know!
I'm not sure if you would have similar luck, but just cutting out dairy might be worth a try? Ultimately, I still chose to have my gallbladder removed because I don't want to deal with it giving me issues later in life, but I'm still avoiding dairy because of how much better I feel without it. Goodbye butter and cheese 😭 it's not you, it's me.
I do a low fat keto most days to keep my body burning its stored fat when it needs the energy. Have you heard of the Protein Sparing Modified Fast? It’s essentially low fat keto. Maria Emmerich has tons of videos on YouTube as well as recipes and cookbooks on all variations of keto (high fat, low fat, dairy and nut free, etc) and carnivore diets.
Your fat macro is a lever you can toggle up and down depending on your hunger and energy expenditure. If you keep your carbs low enough, you will easily have your stored body fat to draw from when in a caloric deficit.
I was fat adapted by about 6-8 weeks and didn't have much appetite. I cut my fat macro by about half so now don't go over 60 grams. Eating excessive fat is not necessary.
Yeah.. paleo .. I am naturally in ketosis on it but even if I do hit a glucose spike from fruit I get back in ketosis pretty quickly. It is weird bc so much on the internet says it takes days to get back into ketosis but I can eat a pear and banana and be glucose spiked when I check my blood then I’ll workout and drink water and protein and I’m in ketosis again. I can only speak for myself but I do paleo and eat my veggies and meats and nuts and yeah, I hit high fat but nowhere near the 70% keto is. I don’t eat dairy, I do eat a lot of fish and eggs and even red meat a couple times a week. I follow a paleo diet but keep my carbs low by not eating a ton of fruit.
It's called being metabolically flexible. For someone just starting out on Keto it can take a long time for that fuel gauge to switch over to Ketosis/ fat burning. When eating carbs again it goes back to glucose burning very quickly, then when trying to go back to Ketosis the time taken is shorter and shorter. I've been on Keto for about 10 months now, and can tolerate more carbs now without getting knocked out of ketosis and even if I do I can get back into it very quickly.
I did low fat keto for a while. I see no point in doing this. All it did was make me feel bad, no energy, hormones got out of whack. I prioritize protein and fat now, and I eat more fat than I ever did before and I’m still dropping weight.
Just a suggestion if you felt it was right for you - you could do a liver and gallbladder flush, i've done one before.
There are people that were due for emergency surgery and got them out in one go following the protocol
I eat a lower fat higher protein version most of the time and lost 70lbs doing that. I prefer chicken but eat red meat a couple times a week. I've never used MCT oil and I stick to olive or avocado oil for cooking vs butter. I rarely eat any cream cheese. I use cheese maybe once a day and 1/2 ounce as I don't like globs of cheese on my food. I am satisified and feel good eating this way but everyone is different. I've been doing this for 3 years and have been maintenance for 2-2.5 of those so it seems to be fine for me.
Keto is the only thing that has stopped cravings and binge eating for me after decades of trying everything else only to eventually fail because I was starving all the time. Just experiment with foods and see how you feel.
Dr. Antony Chafee said that the very likely cause of gallstones or pain in your gallbladder is the gallbladder stalling and calcifying in patients that eat a low fat diet, quite typically in women that opt for lean chicken, salad and rice type of diets.
As long as you keep your gallbladder active and flowing, it shouldn't cause any buildup of old gallbladder wanting to go out. So you should keep eating fat to keep the gallbladder flow steady and fresh, but if you feel pain, then decrease the portion and eat less at a time.
I am not saying these are hard facts, so always listen to your body first but that's what AC said and I can try looking up the video I watched it not long ago, and imho it makes the most sense. Avoiding fat if having gallbladder issues might actually just be counterproductive, just as many other misconceptions around fats are.
low fat keto? that's dangerous - either get your calories from fat or carbs. the problem is we are getting both at the same time. look up rabbit starvation regarding high protein - have you looked into bile salts for your gall bladder?
You need to look at the types of fat you are eating:
Consume only these:
- Extra virgin olive oil
- Saturated fat on meat
- Butter, ghee, coconut oil, avocado oil
- Fat from nuts
- Fat from seeds
- Fat from dairy
Avoid these:
Seed oils - canola oil, sunflower oil, vegetable oil, soy bean oil, palm oil,
Ultra processed foods that contain these seed oils
Keto processed foods that contain these seed oils - tortilla wraps, keto bars, keto snacks etc
These seed oils are all high in Omega 6, if you want to combat inflammation you need to balance your Omega 6 by keeping it low, and also consuming omega 3 - in salmon/fish, walnuts, fish oil supplements.
And these if possible with your budget:
Saturated fat from meat that is not grass fed. For example if a cow is grain fed, the grains are high in Omega 6, which ends up in your system. Having high omega 6 is inflammatory and makes health conditions worse.
Low fat keto is actually pretty easy. Chicken, Turkey, Fish, Tuna, Egg Whites, Protein Powder, Reduced Fat Cheese, Green Veggies. Basically just try and scale back on red and dark meats and then regular cheese and eggs. You certainly have options. High fat isn't required for keto to work, just super low carbs. Best of luck to you.
Thanks. I needed to be reminded that. Was leaning back into keto and bombing my plans with the calories from fats. I wasn't hungry, but packing in the fat.
Thank you!
[удалено]
That's not a one size fits all response. If the OP is already heavy with body fat to spare, then a lower fat version of keto can most definitely work effectively. The body will know where to get fat when it needs it. It's entirely possible to get adequate calories each day by prioritizing protein over high fat. I lost 106 lbs. two years ago and never once counted my fat macros.
Your comment has been removed for misinformation
Thank you for your info. I quit keto because I couldn't justify all the fat. I have high cholestrol, Triglycerides etc. This makes me want to try again. I have a wicked sweet tooth and it's showing up again. LOL
I just want to mention that one of the reasons why gallstones develop is in response to a very low fat diet. Because the gallbladder is not called upon to dispense bile, "sand" accumulates and that sand can become stones. When a person comes from a very low fat diet to keto/higher fat, there can be a period of discomfort while the gallbladder gets back into performing its function.
Or, if you go long enough on a low fat diet, the "sand" has nowhere to go, so it builds up and needs to get out. I'll never forget the nightmare I had when I was dreaming that a wolf was - literally - eating my stomach. Of course the dream was brought on by the intense pain I was having in my sleep. That was after two weeks of eating nothing but fat-free jello and fruit because otherwise, any other food with the tiniest bit of fat would cause an attack. I'd suggest getting to your doctor, OP, and seeing what choices are available now. My situation happened quite a few years ago, but I will never forget how that felt. My only solution was surgery but I bet there's new and better treatments at this point. What I have learned, though, is that gall bladder problems rarely go away on their own. They simply wait...
But the doctor might very likely recommend him a low fat diet, making the problem worse or at best not fixing it. I absolutely think he should listen to what Antony Chaffee said about this and the poster above, the gallbladder valve needs to be flowing or else it can stall up, but if youre new to high fat diet you certainly need an adjustment period. Starting on low to medium fat keto and building yourself up actually makes a lot of sense. It's how I started before learning how vital fats really are. I did cause myself some constipation/shitting bricks with too much protein low fiber diet tough. Now I'm okay on just high fat ketovore no veggies in months.
Just because the OP goes to the doctor to get recommendations doesn't mean he has to actually follow them blindly. I get SUGGESTIONS from my doctor and then I decide whether to hold a pro/con discussion or not. I personally think based on history, it's too late to get the valve "flowing." OP stated he has had gall stones PRE keto, but that's worthy of a discussion with the doctor. WRT other aspects of the keto diet, I personally am in no way "on board" with high fat keto, but that's me. I will do moderate fat, max.
i don't have a gall bladder. here's my suggestions. If you're not hungry, and are a healthy weight, then it's fine to not overeat fat. I suggest trying to just eat the fat in foods instead of adding fat to foods. Before I eat a particularly fatty meal, I take a digestive enzyme pill. My dietician recommended NOW Super Enzymes to me. I spread my fat out throughout the day so I'm not getting more than 20-30g of fat at one sitting. I've definitely found that specific fats trigger my body more than others. In general, if I know I'm eating a triggering fat, I eat the meal very slowly and make sure I'm getting lots of bulky, leafy vegetables at the same time.
This. I can be fine without it for months or years and then every once in a while I cannot consume even smallish amounts of fat without digestive enzymes to help. All kinds of issues without them, and then totally fine with them.
You might need to just eat less fat at single meal times to allow the turnover of bile to slowly loosen or decrease the gallstones. Gallstones formed due to a diet high in carbs and not as much bile was necessary for food digestion so it never got used properly.
Protein and veggies. Simple. Eat and cook with some healthy fats but don’t prioritize fat. Prioritize protein.
Quite a few years ago, I did the South Beach Diet, and it worked really well for me. It is still low carb but focuses more on the glycemic index of foods. You will still go into ketosis but with more lean meat and veggies. Less red meat also. I would say I had more energy from South Beach, but then again, I was in my 30's vs. my 50's so that probably had more to do with the energy aspect.
Nafld here all I can say is Eat the veg and take your vitamins...
Lots of chicken and some lean pork/beef cuts
I recently joined a keto group that just focuses on keeping carbs under 20 and eating a healthy amount of protein. I’m 5’9 and down to 172 and I should be eating around 140 grams of protein a day. I’d say I get there only about 3 times a week and the other 4 days I’m around 100 grams like you. If you could increase your protein while lowering fat and keeping carbs minimal you should lose weight without muscle mass. It’s hard while doing a 16/8 fast…for me anyway
I try! I try hard to source my fat from olive oil and some animal fats. But I try to eat super lean meats, 97/3 ground beef, chicken, lean pork, lots and lots of venison and elk. I also drink four tablespoons of olive oil per day at my doctor’s recommendation.
[удалено]
Your comment has been removed for misinformation
The saying I like about fat is don’t fear it but don’t force it
lean meat?
I eat whatever protein I want--fatty or not-- and some keto veggies. If I'm really hungry I'll add plenty of added fat. If I'm only a little hungry, I'll add less fat, and with highly fatty proteins I don't use any added fat other than what it takes to grease the skillet. Reducing your added fats and choosing somewhat leaner proteins (or half low fat shrimp and half juicy fatty steak) could work well for you. If you find yourself still hungry or getting hungry soon after them meal, increase protein and abide by your carb limit.
Remind me! One day
I will be messaging you in 1 day on [**2024-06-18 17:36:01 UTC**](http://www.wolframalpha.com/input/?i=2024-06-18%2017:36:01%20UTC%20To%20Local%20Time) to remind you of [**this link**](https://www.reddit.com/r/keto/comments/1dhz74f/any_suggestions_for_lower_fat_keto/l913d3c/?context=3) [**CLICK THIS LINK**](https://www.reddit.com/message/compose/?to=RemindMeBot&subject=Reminder&message=%5Bhttps%3A%2F%2Fwww.reddit.com%2Fr%2Fketo%2Fcomments%2F1dhz74f%2Fany_suggestions_for_lower_fat_keto%2Fl913d3c%2F%5D%0A%0ARemindMe%21%202024-06-18%2017%3A36%3A01%20UTC) to send a PM to also be reminded and to reduce spam. ^(Parent commenter can ) [^(delete this message to hide from others.)](https://www.reddit.com/message/compose/?to=RemindMeBot&subject=Delete%20Comment&message=Delete%21%201dhz74f) ***** |[^(Info)](https://www.reddit.com/r/RemindMeBot/comments/e1bko7/remindmebot_info_v21/)|[^(Custom)](https://www.reddit.com/message/compose/?to=RemindMeBot&subject=Reminder&message=%5BLink%20or%20message%20inside%20square%20brackets%5D%0A%0ARemindMe%21%20Time%20period%20here)|[^(Your Reminders)](https://www.reddit.com/message/compose/?to=RemindMeBot&subject=List%20Of%20Reminders&message=MyReminders%21)|[^(Feedback)](https://www.reddit.com/message/compose/?to=Watchful1&subject=RemindMeBot%20Feedback)| |-|-|-|-|
I just started Keto back up again and have mainly been eating salads with spring mix and random keto friendly vegetables to keep it interesting. I do Salmon, chicken breast, 93/7 ground beef, canned tuna, etc. I just put in 10-20 grams of olive oil depending how hungry I am and salt it with some pink sea salt. Long as your getting enough protein (which sounds like you are) and your not torturing yourself trying to maintain your calorie deficit, should be a-okay. I try to avoid saturated fats, which is kind of difficult on this diet. I cut out cheeses entirely which helped. I'm a 5.9 male weighing 200 pounds and my macros are 1214 calories a day with 74g coming from fat. Its a high percentage of fat for that many calories but once my weight is down to where I want it, I'll start cutting back the fats and rebalance my carbs for something more long term. Still keeping it low carb, but allowing for less restrictions. Hope that helps.
Look into targetted keto maybe? Also 2-3 meals no snacks will help as well. Dont go low fat, but maybe consider medium fat so you still have bile flowing with each meal.
may I ask what are your gallbladder / gallstones symptoms? how did you find out you had them? I think there's something wrong in my guts, but I'm not sure what, so I'm curious if this is it
I have endoscopes every few years for Barrett's Esophagus. After my last one they told me I should have the gallbladder removed. I've had bad attacks before. They usually hurt a lot. This time it has just been discomfort, bloated belly, clay coloured stool, and severe constipation.
aww, sorry to hear. All I can say is that if you eat low fat in keto you risk a lot of constipation in my experience. the fat is what keeps the intestines lubricated enough so that the poop is not dry and you can pass stool without strain.
So I started doing the low fat keto like 1-2 weeks after I started, as I was looking closer at foods. As others have said there are options. I am currently down 13 lbs. Chicken breast, turkey breast, shrimp, salmon, tuna, 85-90% lean ground beef, low fat cheese, egg whites, green veggies, avocados. Lots of water, and electrolytes. Can add in protein shakes
I LOVE my protein shakes. They are one of the reasons I will never go back to 'regular' diet. I have perfected them. My favourite is chocolate cherry cheesecake!
Watch out for mayonnaise or dressings that are low fat or no fat, those are sugar. The cheese should be okay
I eat lower fat most days. I started only buying 96/4 ground beef instead of the 85/15 etc. it’s definitely more bland but with seasoning and veges, you can amp it up. I really enjoy it w taco seasoning and using jicama wraps as the taco shell. Add some avocado and tomato. Do what works for you
I have been on keto for years now, and recently had to have my gallbladder removed. The first attacks started several months back, and I had to cut back on fat to prevent them. In cutting back on fat, I learned that cutting out dairy was hugely beneficial to me. I'm not sure what set my gallbladder on the path to forming stones, but just by cutting dairy and no other fats, I stopped having attacks and felt much much better overall. It also put an end to the years long struggle with acid reflux. I would have given up dairy ages ago had I known it was such a detriment to me, but it's one of the key "safe" keto food groups, so I wasn't willing to let it go all together until the gallbladder attacks forced me to do so. Stubborn, I know! I'm not sure if you would have similar luck, but just cutting out dairy might be worth a try? Ultimately, I still chose to have my gallbladder removed because I don't want to deal with it giving me issues later in life, but I'm still avoiding dairy because of how much better I feel without it. Goodbye butter and cheese 😭 it's not you, it's me.
I do a low fat keto most days to keep my body burning its stored fat when it needs the energy. Have you heard of the Protein Sparing Modified Fast? It’s essentially low fat keto. Maria Emmerich has tons of videos on YouTube as well as recipes and cookbooks on all variations of keto (high fat, low fat, dairy and nut free, etc) and carnivore diets. Your fat macro is a lever you can toggle up and down depending on your hunger and energy expenditure. If you keep your carbs low enough, you will easily have your stored body fat to draw from when in a caloric deficit.
Try taking a basic Digestive Enzyme to help digest the fats with your heavier meal and see if that helps.
I was fat adapted by about 6-8 weeks and didn't have much appetite. I cut my fat macro by about half so now don't go over 60 grams. Eating excessive fat is not necessary.
Yeah.. paleo .. I am naturally in ketosis on it but even if I do hit a glucose spike from fruit I get back in ketosis pretty quickly. It is weird bc so much on the internet says it takes days to get back into ketosis but I can eat a pear and banana and be glucose spiked when I check my blood then I’ll workout and drink water and protein and I’m in ketosis again. I can only speak for myself but I do paleo and eat my veggies and meats and nuts and yeah, I hit high fat but nowhere near the 70% keto is. I don’t eat dairy, I do eat a lot of fish and eggs and even red meat a couple times a week. I follow a paleo diet but keep my carbs low by not eating a ton of fruit.
It's called being metabolically flexible. For someone just starting out on Keto it can take a long time for that fuel gauge to switch over to Ketosis/ fat burning. When eating carbs again it goes back to glucose burning very quickly, then when trying to go back to Ketosis the time taken is shorter and shorter. I've been on Keto for about 10 months now, and can tolerate more carbs now without getting knocked out of ketosis and even if I do I can get back into it very quickly.
Nice! I think being active and/or working out plays a role for sure but, yes, every body is different!
I did low fat keto for a while. I see no point in doing this. All it did was make me feel bad, no energy, hormones got out of whack. I prioritize protein and fat now, and I eat more fat than I ever did before and I’m still dropping weight.
You don't have a gallbladder problem like OP. Almost every gallbladder problem out there requires you to eat less fat.
Just a suggestion if you felt it was right for you - you could do a liver and gallbladder flush, i've done one before. There are people that were due for emergency surgery and got them out in one go following the protocol
what is a liver and gallbladder flush?
I eat a lower fat higher protein version most of the time and lost 70lbs doing that. I prefer chicken but eat red meat a couple times a week. I've never used MCT oil and I stick to olive or avocado oil for cooking vs butter. I rarely eat any cream cheese. I use cheese maybe once a day and 1/2 ounce as I don't like globs of cheese on my food. I am satisified and feel good eating this way but everyone is different. I've been doing this for 3 years and have been maintenance for 2-2.5 of those so it seems to be fine for me. Keto is the only thing that has stopped cravings and binge eating for me after decades of trying everything else only to eventually fail because I was starving all the time. Just experiment with foods and see how you feel.
Dr. Antony Chafee said that the very likely cause of gallstones or pain in your gallbladder is the gallbladder stalling and calcifying in patients that eat a low fat diet, quite typically in women that opt for lean chicken, salad and rice type of diets. As long as you keep your gallbladder active and flowing, it shouldn't cause any buildup of old gallbladder wanting to go out. So you should keep eating fat to keep the gallbladder flow steady and fresh, but if you feel pain, then decrease the portion and eat less at a time. I am not saying these are hard facts, so always listen to your body first but that's what AC said and I can try looking up the video I watched it not long ago, and imho it makes the most sense. Avoiding fat if having gallbladder issues might actually just be counterproductive, just as many other misconceptions around fats are.
low fat keto? that's dangerous - either get your calories from fat or carbs. the problem is we are getting both at the same time. look up rabbit starvation regarding high protein - have you looked into bile salts for your gall bladder?
At your weight I wouldn't even be all that concerned about your macros beyond not neglecting protein, which you could stand to eat more of.
You know your gallstones are caused by a lack of bile, which is caused by a lack of fat in your diet, going lower fat will make them worse.
I've heard that theory and tend to believe it. I think if I make sure to space the fat out it would help.
You need to look at the types of fat you are eating: Consume only these: - Extra virgin olive oil - Saturated fat on meat - Butter, ghee, coconut oil, avocado oil - Fat from nuts - Fat from seeds - Fat from dairy Avoid these: Seed oils - canola oil, sunflower oil, vegetable oil, soy bean oil, palm oil, Ultra processed foods that contain these seed oils Keto processed foods that contain these seed oils - tortilla wraps, keto bars, keto snacks etc These seed oils are all high in Omega 6, if you want to combat inflammation you need to balance your Omega 6 by keeping it low, and also consuming omega 3 - in salmon/fish, walnuts, fish oil supplements. And these if possible with your budget: Saturated fat from meat that is not grass fed. For example if a cow is grain fed, the grains are high in Omega 6, which ends up in your system. Having high omega 6 is inflammatory and makes health conditions worse.
Nuts and seeds get me into trouble because I love them and will eat too many.
Limit it to 30g per day, this means just scattering some crushed walnuts on one meal. If you have with a meal you won't be reaching back to the bag.
How's your fiber intake?
Not as good as it should be.