How Much Fat Should You Eat on the Keto Diet?
You may have been hearing a lot about the ketogenic diet and are anxious to start it. However, as with any diet or new eating regimen, there are a few things to keep in mind in order to have success on this diet.
The keto diet emphasizes high-fat intake, moderate protein, and low-carb consumption. But how high is high for fat intake? In general, the macronutrient value should be based on the following percentages:
5% to 10% calories from carbs
15% to 30% calories from protein
60% to 75% calories from healthy fats
What happens if you eat less fat than the recommended amount? Remember that your fat intake is also based on each phase of your goal. You can still expect your weight to decrease, as during the first stage of many new diets, when your body is eliminating initial water weight and fats. You just may plateau sooner, or it may take just a little longer to reach your goals.
If you want to try the keto diet for weight loss, the following guidelines may be helpful:
If you usually consume 2,000 calories per day, and the fat intake ranges between 70% to 80%, your required fat each day should be between 144g to 177g. The more calories you consume, the more fat you will need.
The amount of fat you may need also depends on your body composition. A smaller person may only need about 20 grams of fat per meal compared to the standard amount, which is between 20 grams to 40 grams. A larger person will need about 40 grams, while an average-sized person is probably in the middle with about 30 grams.
Using a keto calculator will help you determine the proper ratios and amounts of fats, protein, and carbs your body needs. Many sites offer a keto calculator you can use to measure the grams of fat you have to supply to your body. You will receive recommendations about the exact amount you have to reach based on your goal because not all people who do the keto diet aim to lose weight.
Some are trying the keto diet for medical reasons or the treatment of diseases like epilepsy, diabetes, and cancer. Athletes have been drawn to the keto diet to improve their bodies’ optimum performance. Though they have different goals, most people can benefit from the macronutrients that the keto diet can provide.
To ensure you can get enough healthy fats while on a keto diet, be diligent and deliberate about choosing your foods. Consuming high level of fats does not mean that you can eat all the greasy fast food you want. You still need to understand the difference between good and bad fats. Avocados, macadamia nuts, eggs, and salmon are all excellent sources of healthy fats. Be sure to include coconut oil and natural butter as well.
Here are a few ideas for how to add more fat to your diet. They are listed in the recommended amount per serving, assuming that there are no other fats in your meal or snack.
Food > serving per meal > fat in grams
Grass-fed beef > 3-6 oz. > 16 grams
Coconut oil > 2 tbsp. > 14 grams
Almonds > 20 to 30 whole almonds > 6 grams
Avocado > 1 whole > 30 grams
Peanut butter (100% natural, unsweetened, sugar-free) > 3-4 tbsp. >8 grams
Egg > 3 to 4 pieces > 5 grams
Heavy cream > 6 tbsp. > 5 grams
Bacon (no preservatives) > 3 to 6 slices > 3 grams
Macadamia nuts > 15 nuts > 21 grams
Cheese > 3 oz. > 28 grams
Remember, although the keto diet is about increasing fat intake, it is about increasing healthy fat intake in specific proportions. There are a plethora of tools on the internet to help guide your keto diet; use them for the best chance of success!
Yours in health and wellness,
Paige Koeberle, Clean Slate Essentials