I want to reduce my fat as a percentage of body weight, and it has increased from 26.5% to 27.5% since I started keto. Why is my fat going up? My goal is 10-15%! Digesting fat – my body has always had difficulty digesting fat. The digestive enzymes I used to take don’t seem to break it down enough for keto, and I get nauseous after eating. What do you do for that?
Without knowing what tool you used to estimate your bodyfat, it’s conceivable that you dropped some water and glycogen and food waste weight (things that bloated our mid-sections) and now fat mass is technically a higher percentage of your bodyweight, but that doesn’t necessarily mean you gained additional fat.
This may be something totally different than what you’re experiencing, but my stomach got much, much better at digesting fat after a couple weeks. Your gut biome will need to adapt. Sometimes there are bacteria in there that only feed on carbs that will die off in the early stages of the diet and release waste and toxins as they do which can upset your stomach.
The nausea is normal and eventually goes away. I’ve found appetite suppression is improved over standard diet, but it was extreme in the early days, and I could hardly eat that heavy, strongly flavored food, then felt nauseous after. You’re so new, up your sodium by a ridiculous amount, as much as you can stand, to avoid fatigue, cramps, nausea, etc, and keep your calories up to avoid hair loss. When I’m close to zero carb, I eat whatever and whenever, never worry about portions or calories, and if my salt slips, I get symptoms again even three years in. You’ll get to your ideal body comp, be patient and committed.
You need to increase your calories. As far as fat digestion – try spreading it out over the course of the day. At each meal, have some, so you’re not having a ton at any given time. As your body acclimates, you can decrease meal frequency and add higher amounts of fat.