Fat. How low can you go per day?
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For the past few days I have gone absolutely scorched earth with fat reduction in an effort to bring my body fat % to a lesser level.
Why? RP said that the first 500g or so of carbs you eat per day is burned off, with little de novo lipogenesis happening up until that point. After, it depends on your total metabolism rate, but DNL is still expensive for your body to do. And when you eat fat, if you don't burn it off immediately with FAO, it goes onto your body.
Therefore, yesterday I managed to eat only 12g of fat TOTAL, and today 15g thanks to mistakenly eating a scrumptious flauta made with PUFAs. I pulled this off with a clever combination of OJ, whey protein isolate, and of course tons of fruit and honey. This is in addition to 25 drops of pyrucet and 500mg niacinamide.
Is there anything more I can do or am I overdoing it?
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@engineer I did virtually no fat except for what is naturally in starches and fruits for 30 days during the sugar diet craze
I lost a bunch of weight but can't say I felt awesome.
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@sunsunsun said in Fat. How low can you go per day?:
@engineer I did virtually no fat except for what is naturally in starches and fruits for 30 days during the sugar diet craze
I lost a bunch of weight but can't say I felt awesome.
How did you get protein?
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@engineer i didnt
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@engineer said in Fat. How low can you go per day?:
Is there anything more I can do or am I overdoing it?
Hi,
We have to say first if it’s a cure (8-12 weeks) or a long term diet (5 yrs.).
In a cure, you need to bring 80 % of yours needs; otherwise the brain is going to interfere and slow metabolism. People bringing under 20% of fat calories required for metabolism + activities, will pay the addition soon or later. We need fat for hormonal purposes. You know which ones I suppose, since you are RP-friendly.
Several individuals have been able to follow a keto-diet, for a long period, but if you bypass the needs of your body, well, you’ll pay the addition too. You live then on your reserves. See this books if you want to understand why.- “How to Heal Your Metabolism - Stop Blaming Aging for your Slowing Metabolism!” (“How to Heal”, in short) Kate Deering.
If you’re not familiar with hormone functions: - The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner. Lyle McDonald
- “How to Heal Your Metabolism - Stop Blaming Aging for your Slowing Metabolism!” (“How to Heal”, in short) Kate Deering.
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@LucH Could I mitigate this by sometimes taking some coconut oil? Since it's nearly all SFAs, I could get just the "essential" fat without much else.
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@engineer said in Fat. How low can you go per day?:
Could I mitigate this by sometimes taking some coconut oil?
Probably yes, at least at the beginning. You need SFA (coco + some C16) for steroid hormonal purpose, at breakfast or at the first meal of the day if you practice 16.8 diet.
I usually target 50 % SFA and only 5-6 g PUFA. No need to search for PUFAs, as you know. We're surrounded.
The rest comes from MUFA if I can: free range eggs, butter, milk, duck, beef, poultry ...When you say "from time to time", you are relying on adipose tissue, not on foodstuff, since your needs are higher.
So, I'd begin every morning with one tsp coconut oil. when there is no butter or meat. Minimum.
Mind body message: Listen to Herxheimer reaction. You'll need olive oil to get rid of toxins (at least some MUFA). SFA isn't enough when detoxifying. There is much more to say when there is a health crisis. Get informed, in order not to stress (cortisol => no glycolysis). -
@LucH said in Fat. How low can you go per day?:
@engineer said in Fat. How low can you go per day?:
Mind body message: Listen to Herxheimer reaction. You'll need olive oil to get rid of toxins (at least some MUFA). SFA isn't enough when detoxifying. There is much more to say when there is a health crisis. Get informed, in order not to stress (cortisol => no glycolysis).Note that I'm also taking 25mg 6-keto-p4 every day, which so far has been great at knocking down cortisol (GR antagonists don't actually reduce cortisol, they reduce its effects). What minimum fat intake should anybody be going for in this kind of min-fat situation?
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@engineer said in Fat. How low can you go per day?:
What minimum fat intake should anybody be going for in this kind of min-fat situation?
As I said, long-term studies show that 20 % fat intake was required to avoid metabolism problems (hormonal).
For the rest, I'm not going to give you a carry-plate.
If you eat 3 000 K/cal, 80% gives you 2 400 K/cal min.
20 % of your needs 480-600 K/cal from fat. let's say 53-66 g fat.
50% SFA, 5-6 g PUFA the rest from MUFA (25-30 g).
Do not oversimplify the source with milk and honey!!! Or you'll get problems with a bacterial overgrowth. Vary, with vegetable sources (fiber and polyphenols). -
In my post, CGM FTW I outline a way to re-comp the body without regard to macros. I simply use a tsp of glycine every time I eat. I’ve lost two pants sizes and am at the same body weight I was prior to starting the practice a few months ago. I’m also stronger on all my lifts, (breaking through a few plateaus that had plagued me since returning to strength training).
I do eat a low fat diet, (but I pretty much always have). I drink skim milk with added glycine all day til dinner. I then eat 4oz of protein, 8oz of rice, (or 12oz potatoes) and 4oz of well cooked white button mushrooms. I typically have a smoothie around 8-9pm as well, (also with skim milk) and maybe another light snack, (Reggiano, crackers, apple, carrots).
Give glycine a try, or take a look at the thread, it’s been a massive game changer for me!
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@evan.hinkle Does plain old collagen powder also work because glycine is the biggest component of it?
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@evan.hinkle How did you even arrive at the idea that glycine could help with weight loss?
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@engineer I’ve used collagen for years and never had these results, but you could try and report back?
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@pittybitty said in Fat. How low can you go per day?:
How did you even arrive at the idea that glycine could help with weight loss?
Indirect effect possible by people suffering from stress. No weight loss if stressed (cortisol). If cortisol is secreted, the way to glycolyze is derived towards muscles (and fat).
Then I'd manage with taurine, glycine (or collagen) and glutamine. In cure. (+ some magnesium bisglycinate 1.5 g and B6-PLP 20-25 mg would help the brain for taurine). Half-life of B6 +/ 20 hours.
Not to be done, without med advice whenever associated, if problems with liver, kidney or epilepsy. -
@engineer, prior to curing my gallbladder disease, I went at least 7 years without refined fats and fatty foods. My diet was fruit-based and I averaged no more than 5% total calories from fat. I average 25% fat now, mostly from coconut and eggs, and require roughly 300 more calories daily to maintain my weight than I did at 5% fat.
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@Jennifer said in Fat. How low can you go per day?:
@engineer, prior to curing my gallbladder disease, I went at least 7 years without refined fats and fatty foods. My diet was fruit-based and I averaged no more than 5% total calories from fat. I average 25% fat now, mostly from coconut and eggs, and require roughly 300 more calories daily to maintain my weight than I did at 5% fat.
Does this really mean that Peat's statement about coconut oil's SFAs increasing metabolism more than what it provides in calories is true? If so, then that's incredible, I should try taking coconut oil more often.
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@engineer said in Fat. How low can you go per day?:
@Jennifer said in Fat. How low can you go per day?:
@engineer, prior to curing my gallbladder disease, I went at least 7 years without refined fats and fatty foods. My diet was fruit-based and I averaged no more than 5% total calories from fat. I average 25% fat now, mostly from coconut and eggs, and require roughly 300 more calories daily to maintain my weight than I did at 5% fat.
Does this really mean that Peat's statement about coconut oil's SFAs increasing metabolism more than what it provides in calories is true? If so, then that's incredible, I should try taking coconut oil more often.
It could be true, sure. I average more fat from the eggs than the coconut, but I still get about 25 g from the latter.
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@pittybitty I didn’t really. I started using a continuous glucose monitor and learned that a tsp of glycine would blunt my glucose spike. I began to experiment with a tsp of glycine before each meal and my blood sugar readings just continued to improve. If I was considered “high blood sugar” clinically, (I wasn’t, but it was higher than I’d like) then glycine helped to bring me into a more ideal range. I sit between 95-120 all the time now.
Totally unrelated, (but I assume completely related) I lost two pants sizes, gained muscle, got stronger in bench press, shoulder press, and deadlift, and stayed the same weight. I also made zero dietary changes.
I never came to think glycine would help me lose fat. It just did.
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@evan.hinkle I get fatloss benefits below 75-80g of fat daily.
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@GreekDemiGod How big are you? Because that seems like a lot to anyone who's not the Hulk.
I'm 75kg/165lbs so I'd have to go much lower, maybe 30g or less to feel low fat.
