Hi as you have probably seen from my other posts, I have started a low carb diet.
I was wondering if anyone else on here who is following a low carb/keto diet can advise what should be an average daily intake of fat and saturated fat? I'm worried in case I might be having far too much. Yesterday I consumed 93.1g fat and 49.3g saturated fat. I managed to stay at 20g of carbs, salt 6.11g, protein 114.8g.
I am not feeling any hunger at all and definitely staying full for longer.
I'm really determined to get this diet right from the beginning so any tips and advice would be welcome. I'm currently on 30mg of Prednisolone and I also take 5mg Amlodipine for and 2.5g Bendroflumethiazide for high blood pressure.
LOL
Not being familiar with your app. I'm assuming your TOTAL fat was 93.1g, of which 49g was saturated which is how it would be reported on the nutritional panel on a food package.
Just had a look - a healthy fat intake is usually taken as up to about 80g which doesn't relate to a keto diet, and that isn't so much less than your total fat intake there. That is the bottom of the range for a low carb keto diet
healthline.com/nutrition/ho...
Maybe work on reducing the saturated fat and replacing it with plant-derived fat like olive oil rather than butter? But remember, because you are eating a lot less carbohydrate, your fat and protein for a 1500 calories intake will look higher.
Thanks the app is Nutracheck, and the fat and saturated fat are listed separately, so total fat combined equals 142.7 g😮
Then you probably do need to plan your meals more carefully in advance so you know what to reduce and what to increase.
Bear in mind that YOU may not need to be as low as 20g fat - Snazzy and I do but many lose weight at a higher carb content, without being in the keto level. I think I would have started at maybe 50g and worked down if necessary. I suspect most of us don't do things quite as scientifically, I know what is carbohydrate and is best avoided and although I use a lot of olive oil, I probably don't eat a tremendous amount of other fat.
On keto you need to have carbs below 15 or 20g, moderate protein, around 100g generally depending on your needs, weight etc and plenty of fats.
I know - but the question is does she need to use keto - low carb works well too and that is what we usually suggest. It is next to impossible to get into ketosis when on pred.
Well hopefully i will be off pred in a weeks time and i wont have the hunger cravings and revert back to a normal diet with exercise.
I eat low carb and am in & out of nutritional ketosis. It’s much less strict than keto but can be just as affective for weight loss & reducing hunger. Being a type 1 diabetic, it also helps me keep blood sugar levels where they should be - even with prednisolone creating a lot of unpredictability.
Exactly - not that I ever check if I'm in ketosis or not.