struggling to reach 65% fat

[Waterwaterwater]

Hi,

Although I love this WOE I find it a real struggle to keep my fat % up and ideally I would like to eat a little more protein than I'm eating.

Without Fitday I'm sure I would be way too high with my protein. I have to keep adding butter to bring my fat intake up. I also feel tired a lot of the time, especially when I go to the gym. http://www.fitday.com/WebFit/PublicJ...ner=sarahhayes
NOTE - I have created custom foods on Fitday.com for most of the foods I eat from the details on the food labels.

Today

Breakfast
2 x omelette (large eggs) + 2oz cheese

Lunch
Salmon steak
1 large mushroom
1/4 small onion
1/2 red pepper
4 cherry tomatoes
2 pats butter

Dinner
5oz chicken breast wrapped in 2 slices bacon
1 pat butter
1 cup green beans
1 medium carrot

Evening snack after gym
2 egg omelette (large eggs) with 2oz cheese

Totals
Cals 1715
Fat 63%
Carbs 5% (19 net carbs)
Prot 32%

I have added the evening snack omelette and cheese to increase my fat intake. Ideally I would have preferred to have extra chicken or salmon with my meals.

Yesterday

Breakfast
2oz cheese

Lunch
2x fried eggs (large) in butter
Home made burgers
1oz cheese
2x pork loin steaks

Dinner
1 x salmon steak
1/4 small onion
1/2 red pepper
4 cherry tomatoes
1 stick celery
1 large mushroom
2 pats butter
1 cup green beans

Snack
2 x cherry tomatoes

Totals
Cals 1714
Fat 64%
Carbs 4% (net carbs 17)
Protein 32%

I would appreciate any feedback you can give me. Thanks.

[Richt]

Re: struggling to reach 65% fat

For increasing fat levels, you could always add a "dolop" of mayonaisse?

[higgies]

Re: struggling to reach 65% fat

Or try eating fattier meats. You get plenty of protein and fat with a ribeye steak or something like that. Chicken and fish are great protein sources, but they definitely lack the fat.

I really enjoy pork chops with the fat left on the edge. If you're not into red meat.

[Waterwaterwater]

Re: struggling to reach 65% fat

Thanks for your replies. I'm not too keen on mayo but I could try a spoonful of double cream. I like pork and beef. I haven't eaten much beef lately as the Tescos I shop at hasn't had nice cuts. I had a steak a couple of nights ago and it was so tough I couldn't eat it. I must find a good butcher. Perhaps if I ate more red meat I wouldn't feel as tired.

[higgies]

Re: struggling to reach 65% fat

How long have you been on induction? Typically most people get the induction flu and it wipes you out. It could last as long as a week or two. Normally the energy returns after that.

[julirama723]

Re: struggling to reach 65% fat

I sometimes have trouble adding fat, because I prefer lean meats like turkey and chicken. So this is what I do: I eat my meat with butter, put butter or olive oil on my veggies, and if I know I'll be eating a lean meal (like grilled chicken and salad) I'll plan a "dessert" to go with it, like chocolate mousse, which is very fatty (heavy cream). I use stevia, not splenda in the mousse--that's a key factor. This way, within one meal, I can be assured of eating enough fat with proteins and carbs.

Also, are you stopping when you're truly full? Or do you keep eating until the plate is clean? I had problems with this at first...I just noticed that you're eating a LOT of meat at one sitting...try just taking less meat than normal, eating that smaller amount, and see how you feel. If you're still hungry in 30 minutes, have a high-fat snack.

[Waterwaterwater]

Re: struggling to reach 65% fat

Hi Higgies,

This is my 3rd week of induction. The first time I did Atkins I had induction flu, but this time I've been drinking loads of water (at least 10 pints a day) and I think this has helped flush my system through. The last couple of days I've started getting a horrible taste in my mouth so I guess I'm in ketosis. The tiredness started last week when I started exercising. As I have nearly 150lbs still to lose I plan to stay at 20g of carbs for several months and I'm happy eating the foods on the induction list.

Hi Julirama, since I've been going to the gym I've been feeling hungry even when I've finished eating. When I have a fry-up (bacon, sausage, burger, eggs) I do eat until my plate is empty rather than until I'm full, but that is usually to eat enough fat. When it comes to meat (apart from the fry up) I have it as it comes i.e. 1 chicken breast or 1 salmon steak or 1 pork chop etc. is that too much?

[Alexa]

Re: struggling to reach 65% fat

You can add cream in 2 ways - cook it into sauces (I'm in love with creamy mushroom sauce) or have it in coffee (I also add chocolate powder for a nice taste which is very bitter, but used to it now and don't need sweetner).

[higgies]

Re: struggling to reach 65% fat

If you're still hungry, eat more. I know it's hard to get through our heads, but it's ok. To be honest, at your weight you should probably be eating more calories. I think when I was starting Atkins at about 255 or so I was eating about 2200 calories per day. I also find that eating the lean meats doesn't satisfy my hunger as much or as long as a fattier piece of meat.

[ValidRouge]

Re: struggling to reach 65% fat

I eat the skin on the chicken to help with the fat % If you don't like the skin....then instead of having skinless chicken breast...go for the skinless chicken thighs or legs...the dark meat. It's fattier, but also more flavorful and moist.

For the salmon, I'd make a creamy dill sauce--butter, cream, parmesan cheese and dill....that would make it very high fat...and just be so rich and creamy and yummy! mmmm

[kacey1]

Re: struggling to reach 65% fat

Another point - you say you are tired after working out? The first few weeks of working out and low carb - it takes a little time for your body to become a fat burner instead of a carb burner. For a little while, try to keep your heart rate in the lower range for you. This encourages your body not to use the quicker form of fuel (carbs) that is has temporarily stored.

There is a great book: Slow Burn, by Stu Mittleman, that talks about doing exercise in the fat burning range which, ta da, burns fat, but also makes you feel better and have less injuries. I'd recommend it.

Keep up the great work!

[sallyseachange]

Re: struggling to reach 65% fat

You can also add extra virgin olive oil and a pinch of salt to cooked veggies, to ring the changes from the usual pat of butter. You get a different kind of taste and olive oil is very healthy when not cooked. Definitely go with the extra virgin though.. it makes all the difference.