What are some ideas for added more fat into your diet. Without added carbs that can be difficult.
I guess I dont eat enough items to slather oils and butters on to! (which on any other diet is a good problem, lol) I could eat more meat I guess but that's upping my protein too, which I heard messes up your insulin resistance glycogen something, I dunno.

Fry eggs in coconut oil. Eat the skin on the chicken.

Two tablespoons of full fat mayo into a can of tuna fish adds a nice amount of fat :) It's really not that hard! Butter on your veggies is another easy one too.

Use oil for cooking, preferably lard, butter or coconut oil. Use full fat dressings on salads and greens. Use half and half or HWC instead of milk (bonus, less carbs), avocado...best super food ever, BACON! Ribeye steak, fatty cuts of pork, the chicken skin on, mayo, olive oil...I could go on...

If you want to do low fat and low carb, that called Dukan and puts a ton of stress on your kidneys because its high protein and protein molecules are larger then carb or fat molecules so they gum up the works down there. Also, high protein with an uncontrolled calorie diet leads to gluconeogenesis and an insulin response which negates ketosis. Drink tons of water if you are going that route and expect kidney stones in the long term.

Ok.. so try to keep protien low (what's a good range?) and fat high?
I can do that! Bring on the pork rinds! :)

PS. Definitely dont want kidney stones!!! lol

In order to find out how much protein you need you need to know your lean body mass. I have to get to work, but on my next break ill post a link to a calculator that can help you figure this all out.

http://keto-calculator.ankerl.com/

This is the link to the keto calculator, in step 4 there is a link to a body fat calculator. If you use the whole calculator you will find out your BMR, body fat %, lean body mass, Total Daily Energy Expenditure (TDEE) your daily caloric needs, and macro nutrient rations for a ketogenic (low carb) diet.

Wow, that keto calculator is amazing !
Noticed something in the "sticky" FAQ thread regarding stalls . It seems to say that your body goes through another period of retaining water after the first few weeks.

That's one of the neater calculators I've seen online. Thanks for sharing! I manually calculated all this a few months ago and this would have saved the headache. The numbers that came up were very similar to mine.

So true, and I know a lot of other long time members of 3FC will agree with that statement. One of the biggest FAILS of dieting is lack of consistency and impatience.

You guys are awesome! And Ghost I read some of your blog today. Wow!... Seriously, you need to write a book! Seeing as I'm a numbers geek myself, you're speaking my language! Love it!
Will definitely do the calculator tomorrow.

And I highly recommend Ghost's blog: deflatedadipocytes.blogspot.com

Thanks for all the great advice!! I had a bad weekend, but I am back on track. I do need to be patient. I couldn't find a copy of my Atkins book, so I had to order a new one. I will read it again, and I'll be more patient.

I am finally done with radiation (breast cancer), so my stress levels should go down considerably. I'm sure that will help too.

Have an awesome week!!!

Oh gosh, Prettymom... so sorry to hear, but happy to hear you're doing well! I can't imagine! BC runs in my family. Do you mind if I ask how old you are?

And yea patience is something you definitely need when dieting. I thiiink I may have finally broken my stall? But after reading Ghost's blog I definitely understood why the stall in the first place.

Understanding= more patience. for sure!

Keep us updated!

Hi Forevermercy! Glad to know you are making progress. As far as the breast cancer goes, it's been a tough few months, but it's getting better. I am 39 and breast cancer does not run in my family. I had a double mastectomy in September and then 6 weeks of radiation that ended last week. Don't skip your yearly exams because that's how I found out. Let me know if you have any other questions, I'll be glad to answer them if I can.