Fortunately, the days of low-fat diet fads are over and people understand better the importance of eating healthy fats. However, many who choose keto underestimate the amount of fat they need to eat to be successful. So, how much fat should you eat on a ketogenic diet?
The importance of fat during keto
Fat is the cornerstone of the ketogenic diet. It is a high fat intake (and low carbohydrate intake) that gets your body into ketosis during which you use ketones as “fuel” and burn your fat.
Those who are new to keto often have a hard time eating enough fat. Since you significantly reduce your carbohydrate intake, you have to do the opposite: increase your fat intake to replace the calories you consume from carbohydrates.
If you’re not used to eating fat, you might think it’s too much at first. Saturated fat, which is one of the benefits of keto, because you can naturally avoid overeating.
Also, it is important to eat enough calories to avoid metabolic or thyroid problems. Yes, at the start of the keto path, a lower calorie intake can help reduce body fat, but it will only hurt in the long run.
How to increase your fat intake
First, let’s take a look at the overall ratio for a ketogenic diet:
Fat: 70-80%; Protein: 20-25%; carbohydrates: 5-10%.
Now let’s take a look at some of the healthiest sources of fat you can include in your diet.
Sources of healthy fat
The best sources are saturated and monounsaturated fats, including:
- Egg yolks (best homemade).
- Healthy oils like coconut oil, olive oil, MCT oil, and avocado oil.
- Nuts and seeds (check your total nut intake and choose the fattest ones like almonds and macadamia nuts).
- Fatty fish.
- Butter or ghee.
- Fat yogurt
- Fatty pieces of meat.
Remember that protein consumption should not be too high. Always keep your intake moderate, around 15–25% of total calories, and possibly even lower for some people.
Eating too much protein with a low carbohydrate intake can lead to gluconeogenesis during which your body transforms protein into glucose for energy. This is bad for the body or muscle mass.
A good way to maintain a healthy ratio of fat to protein is to eat fatty pieces of meat, fatty dairy products, and domestic eggs.