To145's Journal, 09 November 2018

I have a question for KETO folks out there. Last night I found myself struggling to meet a decent calorie goal and fat% for the day. I wasn't all that hungry, so I cut up some roasted chicken. Then I looked at my days totals and saw that I needed both more calories and more fats. So, I poured some olive oil over the chicken and melted a couple of slices of cheese on it. It tasted really oily! I would have enjoyed it more had I left off the olive oil. Now, the questions:

Is this normal?
What do you do when your fat % is not in the right range?
What about eating all the calories you are suppose to have for the day, when you're not hungry?
Should I try to meet the numbers, so I won't be hungry tomorrow, or just go by how I feel. If not hungry, don't eat?
231.8 lb Lost so far: 9.2 lb.    Still to go: 86.8 lb.    Diet followed reasonably well.

Diet Calendar Entries for 09 November 2018:
1011 kcal Fat: 74.40g | Prot: 65.91g | Carb: 12.96g.   Breakfast: Rapidfire Ketogenic Coffee. Lunch: Cheddar Cheese, Claussen Kosher Dill Pickle Halves, Sliced Ham (Regular, Approx. 11% Fat), Scrambled Egg (Whole, Cooked), Clarified Butter Ghee. Dinner: Chicken Breast Meat (Broilers or Fryers, Roasted, Cooked), Hellmann's Real Mayonnaise, Mustard, Great Value Romaine Lettuce, Red Cabbage. more...
2727 kcal Activities & Exercise: Weight Training (moderate) - 15 minutes, Walking (slow) - 2/mph - 15 minutes, Resting - 15 hours and 30 minutes, Sleeping - 8 hours. more...
on diet To145's own diet   losing 4.2 lb a week

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I would not worry that much about the percentages. The most important one is to keep carbs low. If you do not feel like you need more food not need to add fat just because. 
09 Nov 18 by member: liv001
Go by how you feel. Even with keto, excess calories will work against weight loss. You could increase fat with cheese, butter, heavy whipping cream (HWC) and high fat nuts like pecans and macadamias. I also like mascarpone cheese - it's a great topping for spicy meat dishes, like sour cream but not tangy. Others like Fat Bombs, lots of recipes on the web. 
09 Nov 18 by member: gz9gjg
you can make cream sauces out of heavy whipping cream and even adding cream cheese or parmesan cheese (melt into the cream and chicken drippings) if you can handle cheese. most of us plan ahead our meals so we can better balance our macro's. especially when you are new at this. I am assuming you also fried that chicken in butter or oil I preferred butter and that adds to the fat content. after a while this comes naturally to you. Dukes mayo is another way to help get some fat easy. Avocado is higher in carbs but a healthy fat to add to meals. if you plan for it, it is a great addition. pork rinds without additives you need to read the labels on those bags is an easy addition too. crushed you can use as breading or eat as a chip.  
09 Nov 18 by member: baskington


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