What kind of fat to add to Keto to move out of plateau phase

[artquejtion]

I have lost 10lbs in the first 3 weeks and now nothing the past week. I read online it can be because of not enough fat in the diet.

I think I may be eating too much protein, cheese, eggs, chicken and meat, so might need to add in more fat,.

Would anyone have suggestions for high fat food or recipes that I could add to try to kick start the weight loss again

Are you having three meals a day? I started having coffee with cream instead of breakfast and that got me moving again.

Also I do have peaks and troughs. I think it’s to do with time of the month. So you might start losing weight again without adjusting your diet

Have you tried MCT oil? Like @Handsnotwands I’ve started having bullet proof coffees with butter, cream and mct oil for breakfast and that’s shifting the weight faster. It’s a version of intermittent fasting as it doesn’t raise your insulin levels

Thank you all for the replies.

I have been hungry the past two days and woke up ravenous this morning, checked the Urine Keto strip and it is back down to the lightest pink, so not in Ketosis anymore.

@Handsnotwands, I have eggs or cheese in the morning, some kind of meat for lunch or tomato mozzarella and then evenings will be steak or chicken.

@bellabelles, I have never hear of MCT oil, can I add it to salads?

I don't drink coffee, big tea drinker.

Are you having veggies too or just the meat / cheese? I cannot recommend diet dr highly enough. So much so I pay for the subscription, though you really don’t need to, and I don’t subscribe to ANYTHING!

Actually not eating veggies, I am eating a few tomatoes and avocado but that's it.

I will check out diet Dr. Thanks for the recommendation.

The MCT oil is completely tasteless so I think you could add it to anything - it’s quite expensive but seems to work. If you google MCT/ Keto there so quite a lot of info

If you’re hungry add more protein not more fat.

Hmmmm this is interesting. I’m doing a lower carb version of the Fast800 and my weight loss is much slower than it usually is (only around 2lbs per week) and my BMI is 33 so I have a lot to lose. I know that 2lbs is great for a standard diet but I don’t think it’s great for a keto diet at my weight. I wonder if it’s because the calories and fat are so low......?

Tomatoes are quite carby. As a broad rule any veg that grows above ground is good. Spinach, kale, cauliflower, broccoli, couchette, asparagus, salad leaves, cucumber, celery etc.

You really need to be having a good balance of veg/protein/fat if it’s to be sustainable in the long term.

*courgette obvs

Thank you for that, I did wonder if I might be eating too much tomato. I just discovered cauliflower rice today, it was sooo good, I will be using that a lot more. I will add a few more salads also and going to order the MCT oil.

Thanks again.

Try dressing the cauliflower rice with a flavoured oil to add to the fat content there.

A good lunch that's filling and very quick is:

• any combo of mushrooms, green beans, asparagus, baby corn, mange tout. Steam it in a microwaveable dish with a couple of tablespoons of water and covered with cling film for 3 minutes. Drain it, add a teaspoon of real butter, some seasoning and sliced deli meat, I tend to use wafer thin chicken or ham in thin strips.

Or

Omelette with onion, bell peppers, spring onions, mushrooms, chilli and/or dash of hot sauce, maybe a sprinkle of good mature cheddar.

Mct oil is your friend here

Ways to up your fats - butter on everything (eggs saturated in butter (yum), melted onto veggies, in your coffee!, oily fish such as salmon, mackerel and sardines, olive oil on everything that doesn't have butter on such as salads and veggies, keto seed crackers with homemade chicken liver pate, bone broth and if you must MCT oil although it is expensive and you need to ensure it is good quality (c8 as opposed to general MCT oil). Also coconut rolled in dessicated coconut is one of my go-to desserts.

*coconut oil rolled in dessicated coconut