So I'm doing vlc due to pcos avd I'm finally progress in losing some fat around the mid section...I'm leaning out which is great but I'm not sure how much fat to incorporate into one meal. I'm obviously going for satiety and I've been trying evoo, coconut oil, nuts and seeds, sometimes almond butter ...I'm really wanting to keep the calories clean. Thoughts?
For example I'm eating for one meal 150 g chicken 2 cups spinach 0.5 to 1 tbsp oi Or Egg protein powder two eggs flax seed coconut oil pancake Or Two eggs spinach 10.almonds
I've been advised against red meats for right now.
I feel okay after but it's not really holding my appetite at bay...one been vlc for only less than two weeks. Stats female 135 want to be lean muscle at 130 if I can 5"6 Weight lifting 3 x week Cardio 2 to 3 x week 1500 net calories.recommended by a health care professional
I do think I'm having too much protein but I'm just getting used to fat as an important party of my diet.
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Fat! Eat more fat! First, ketosis Is the ratio of fat to the combination of protein and carbs, so too much protein can knock you out of ketosis. Secondly, it can be dangerous to eat too much protein. Lastly, it is super hard to eat enough calories if you are only getting a little fat.
For example, I cook with 1-2 tbsp of fat per serving, plus some extra sometimes. I figured out that my lunchtime salads (chicken and vegetables) does best with 3-5 tbsp of fat.
Why are you staying away from red meat? It sounds like you might be afraid of fat and/cholesterol. Try 2 tbsp (or 200 calories) of fat per meal to start with, and see how you feel, fullness why.
Excess protein without fat can actually blow your ketosis, though that is pretty hard to do.
If dairy is in your diet, Butter is a better choice than evoo or flax for any cooking. Both of those are great for salads.
I'm curious about who is recommending avoiding red meat and why. When I need to go induction phase (ketosis) I rely n fats, and the most complete and healthy fats are going to be mammal based. (if you have decent quality meat) Seared steak from a moderately fatty cut- rare- is THE satiety food when I am in ketosis and working out.
Duck - if you eat the skin- has a decent amount of fat. Chicken leg quarters are good with the skin on. Fatty fish can be okay.
Homemade mayo is a great thing, you can season it all sorts of ways and add a bit of garlic or cheddar or bacon in- really sets thing apart when you have the different flavors available.
I agree with Christof. Unfortunately there is no hard and fast rule when it comes to using healthy fats. We are all metabolically different and what works for some may not work for others. It's all about finding your own groove and finding what works beat for you.
Keep doing what your doing and when you start to plateau try changing something and adjust depending on your results. Don't change too much at once or you won't know what makes the difference.