How Many Grams Of Fat Should I Eat On Keto? Not surprisingly, When you switch to a ketogenic diet, things can sometimes get confusing. Many people follow a very low-carb diet and are therefore confused as to how many grams of fat they can eat while still sticking to the ketogenic philosophy.
How much fat should you eat on a Keto Diet?
Amazingly famous keto diet belongs to a broader group of low-carb diets. Keto diet has recently gained better mainstream acceptance than its rivals, the Atkins diet, the Typical low-carb diet, etc. The ketogenic diet hits all tickers on most health sheets. The results so far people have experienced are fabulous and impressive.
With millions of people joining the keto revolution each day, fitness influencers and celebrities endorsing the same, you may, too, want to join the revolution. The diet is not just any other weight-loss regime but a complete lifestyle that only helps you get slimmer but also helps you reverse and subside the symptoms of various chronic weight-related health conditions like Diabetes Type 2, PCOS (Polycystic Ovary Syndrome), hair and skincare, and more.
If you are on a keto diet, you might well know the struggle of being on a keto diet. The eating decisions you make on a keto diet are so difficult. The diet is known to be restrictive and most people can’t sustain the diet for long, for the same reason. The dilemmas you go through on a keto diet might well take away your motivation for a healthier lifestyle.
Keto diet is a low-carb diet, moderate in proteins and at the higher end with healthy fats. It’s proven and occurs through an induced metabolic process called ketosis. Your body needs energy, and primarily this energy is driven from carbs. Thus, glycogen (basically sugar) is your energy source in normal conditions.
The Keto diet deprives your body of carbs and in turn gets you in ketosis, a state wherein your body turns to fats for energy as it runs out of carbohydrates. This helps you lose your extra fats within no time and at the same time helps you with your chronic conditions like Diabetes Type II, PCOD, etc. A dose of those extra proteins helps you get better skin and hair.
On a Keto Diet, You are not only cutting down carbs, but you are limiting them to the point that you stimulate supported ketone creation — something that you can’t do with other mainstream diets.
Most importantly, the ketogenic diet is not all about lowering your carb intake. It’s more about the proportion of carbs, protein, and fat. On a keto diet, you not only should consider the number of carbs but also take note of your protein and fat intake.
A typical keto diet limits your net carb intake to 20-30 grams per day. What about fats? How many grams of fats in a keto diet?
This article will help you get your fat content right. The right fat intake will help you stay in ketosis and get the best out of your keto journey. In the next section ket’s discuss how many grams of fat, on a keto diet you need to have.
How Much Fat On Keto Diet?
The proper measure of fat to eat will rely upon your calorie necessities for weight reduction or maintenance. It will likewise be based on your eating style and diet.
A Ketogenic diet limits carbs, and gives a moderate measure of protein and is high in fat. The level of calories from fat will rely upon how low your carb intake is, however it will be between 50– 75% of calories. Here are a couple of instances of proposed everyday fat reaches for a low-carb or ketogenic diet, based on various calorie goals:
1,500 calories: About 83– 125 grams of fat for each day.
2,000 calories: About 111– 167 grams of fat for each day.
2,500 calories: About 139– 208 grams of fat for each day.
Healthy fats are a must on a keto diet. You can’t just have any other fats. The type of fats you take on a keto diet will affect your keto journey and can potentially hamper your progress. The next section of the article contains examples of foods rich in different types of healthy fats.
How to get enough fat on the keto diet
Someone starting a keto diet may struggle to eat the required amount of fat. Meal planning can help ensure a person gets enough fat each day.
A person can include more fat in their diet by:
- Adding fats to hot drinks: Someone can add butter or coconut oil to hot drinks such as coffee, matcha, green tea, or hot chocolate.
- Using vegetables as a vehicle: Adding a high fat dressing or dip to low carbohydrate vegetables, such as broccoli, zucchini, or celery, can create a high fat snack or side dish. Salad dressings that contain olive or avocado oil can also add flavor to a low carbohydrate salad.
- Making fat bombs: Fat bombs are ball-shaped snacks that are high in fat and low in carbohydrates. There are lots of recipes for fat bombs online that contain coconut or nut butter as a base. A person can freeze fat bombs and eat them when needed.
- Eating oily fish: Oily fish such as salmon or tuna contains more healthful fats than white fish, such as cod or haddock.
- Choosing fatty cuts of meat: Some cuts of meat contain more fat than others. Eating poultry with the skin left on is a way of increasing a meal’s fat content.
- Eating fatty snacks: Olives, boiled eggs, nuts, and avocados are portable snacks that contain fat. A person can pack these in a bag and eat them on the go.
Is the keto diet healthy?
A 2020 article on the keto diet states that a low carbohydrate diet can positively affect people with:
- metabolic syndrome
- type 2 diabetes
People with these conditions who are following the keto diet may see improvements in blood glucose levels, insulin sensitivity, and blood pressure. They may also lose weight, which can help someone with obesity reach a moderate weight.
However, the keto diet can have some short term adverse effects. When someone first transitions to the keto diet, they may experience what some people call “keto flu.” A person may experience symptoms such as fatigue, nausea, and dizziness. These symptoms usually resolve in a few days or weeks.
There is not much evidence on the long term impact of the keto diet. However, someone following the keto diet for an extended period may experience:
- vitamin and mineral deficiencies
- kidney stones
- fatty liver disease
- hypoproteinemia, or abnormally low levels of protein in the blood
A keto diet may also lead to an increase in bad cholesterol.
People with type 1 diabetes should not try the keto diet due to the risk of ketoacidosis. Ketoacidosis occurs when excessive ketones produce a dangerous level of acid in the blood.
People with healthy levels of insulin are unlikely to experience ketoacidosis. However, people who do not have diabetes but follow an extremely low carbohydrate diet for an extended period can develop the condition, but this is rare.
Healthy High Fat Low Carb Foods
To help you cut carbs and get plenty of healthy fats in your diet, add more of the following foods to your keto grocery list. Each food contains high amounts of fat with a low carbohydrate content.
Fatty fish, like salmon, is a known source of the beneficial fat omega-3. There is actually a variety of omega-3 fats found in many different foods, including many plant-based options, but the type found in seafood is unique.
Seafood contains EPA and DHA omega-3 fats. DHA is the same type of fat that lines 80% of our brain, which makes it no surprise that omega-3s from fish are beneficial for your brain health and mental well-being. And both DHA and EPA are thought to be power anti-inflammatories and are linked to numerous health benefits including weight loss and chronic disease prevention.
A 4-ounce portion of sustainably caught salmon contains more than 1,000mg of healthy omega-3s and the following nutrition breakdown:
- 160 calories
- 7 grams of fat
- 22 grams of protein
- 0 grams of net carbs
Salmon is also a source of vitamin D, vitamin A, and potassium.
Other great sources of DHA omega-3s include fatty fish like herring, mackerel, anchovies, and sardines.
Even though eggs are traditionally thought of as a protein, more than 60% of their calories come from fat, some of which is omega-3 fats, and only 30% protein. This makes eggs an ideal macro-ratio for your keto meal plan.
Plus eggs are incredibly nutritious, providing a source of vitamin D, iron, and choline.
As for weight loss benefits, one study those who ate eggs for breakfast, decreased their calorie intake by nearly 400 calories a day – which could help lead to significant weight loss in some people.
One whole egg has:
- 77 calories
- 5 grams of fat
- 6 grams of protein
- 0.5 grams of net carbs
Almonds are a popular health food for good reason. They contain high amounts of heart healthy fats, and pack some fiber and protein – all of which are associated with better appetite control. In addition, almonds are a good source of vitamin E, iron, and magnesium.
There are also quite a few studies linking nut consumption, including almonds, to weight loss.
One small handful ( 1 ounce) of almonds has:
- 160 calories
- 16 grams of fat
- 6 grams of protein
- 2 grams of net carbs
Not a fan of almonds? Pretty much all nuts are a source of healthy fat and contain a variety of important nutrients. Try pistachios, walnuts, peanuts, macadamia nuts, cashews, or pecans instead.
4. Chia Seeds
Chia seeds are not only a healthy high fat food, but they have a unique property that gives them extra weight loss benefits. When combined with water – like when you are digesting them – chia seeds can absorb up to 12 times their volume. This creates a gel-like texture that “sticks to your ribs” and helps keep you feeling satisfied longer. This effect may also help lower cholesterol and promote better blood sugar control
This gel effect is what makes chia seed pudding come to life. Check out this keto-friendly pumpkin chia pudding recipe.
Chia seeds are also a source of plant-based omega-3s, or ALA fats, which are not quite the same as the omega-3s you get from fish, but still offer great heart health benefits
One ounce of chia seeds has:
- 140 calories
- 9 grams of fat
- 5 grams of protein
- 2 grams of net carbs
Seeds in general are an excellent option for healthy plant-based fats. Try adding in more sesame seeds, pumpkin seeds, sunflower seeds, and flax seeds to get various health benefits and key nutrients into your diet.
Avocados are one of the few fat containing fruits we know of, and a staple to any healthy keto diet. In fact, avocados are more than 75% fat. They are also a good source of omega-3s, vitamin C, vitamin E, potassium, folate and packs a good amount of fiber. And this nutrient dense fruit might also support more weight loss, by helping to keep you feeling fuller longer
Plus, avocado pairs well with just about everything you can think of and works as a great substitute for other types of fat like butter, mayonnaise, and cream.
One half of an avocado has:
- 115 calories
- 10.5 grams of fat
- 1 gram of protein
- 1 grams of net carbs
6. Peanut Butter
Peanut butter is not just a favorite food from your childhood, it’s also a healthy fat that provides a variety of health advantages. Eating peanut butter has been associated with appetite control, blood sugar control, weight loss, and heart health to name a few.
In addition, peanut butter is a good source of protein, magnesium, and vitamin E. Just keep an eye out for brands that include added sugar, as this will increase the carb count a bit.
Two tablespoons of natural peanut butter will provide:
- 170 calories
- 18 grams of fat
- 7 gram of protein
- 4 grams of net carbs
Almond butter, cashew butter, and sunflower butter also work great!
Olives are the nutritious, fatty fruit behind the benefits associated with olive oil consumption. Research suggests that the notable antioxidant properties in olives and olive oil may promote heart health and bone health.
Olives are also super rich in omega-3 fats and a source of vitamin E, iron, and copper.
A typical small serving of olives (2 to 5 olives, depending on the size) has:
- 30 calories
- 2 grams of fat
- 0 grams of protein
- 1 gram of net carbs
8. Cacao Nibs
Chocolate is not typically thought of as a fat or even a low carb food, but some dark chocolate – and cacao in particular, is a high fat food that is rich in beneficial antioxidants. Cacao is linked to improved mood, heart health, brain health, and even weight loss.
Some studies suggest that cacao might help reduce appetite and increase fat oxidation, supporting better weight management.
Caco is also a source of plant-based saturated fat, fiber, magnesium, zinc, and iron.
To get the full benefits, cacao nibs or at least 70% dark chocolate – just be sure to check for too much added sugar as this will impact carbs.
One quarter cup of cacao nibs contains:
- 180 calories
- 13 grams of fat
- 4 grams of protein
- 2 gram of net carbs
Tahini is sesame seeds ground into a paste that is often used in hummus or baba ganoush. Just as other seeds are high in healthy fats, tahini is no exception. Bu tits also a source of protein, fiber, phosphorus, calcium and iron.
Sesame seeds are also a source of the plant-based elements called lingans and phytosterols that may help with cholesterol management.
Just two tablespoons of tahini provides:
- 178 calories
- 16 grams of fat
- 3 grams of net carbs
- 5 grams of protein
Coconut oil is known for being high in a type of fat called medium chain triglycerides (MCT). And while this is a type of saturated fat, it is slightly different than the fat from animal-based foods.
In fact, MCTs are great for a keto diet since they are thought to promote ketone body production. MCTs are also thought to benefit weight loss by suppressing hunger and supporting belly fat loss. For these reasons, you may want to consider switching to coconut oil for cooking on a keto diet.
Coconut meat also provides fiber, and small amounts of iron and magnesium.
A half cup serving of shredded coconut has:
- 140 calories
- 13 grams of fat
- 2.5 grams of net carbs
- 1 grams of protein
The 4 Fats You Should Limit on the Keto Diet
A slice of cheese contains 85 calories, 5 g of protein, 7 g of fat (4 g of saturated fat), less than 1 g of carbohydrates, and no fiber, per the USDA. The saturated fat qualifies it as a food you ought to limit, but some research suggests that cheese has some health benefits as well. A meta-analysis published in August 2016 in the European Journal of Nutrition found that cheese eating was associated with a 10 percent lower risk of heart disease and stroke, particularly for those consuming about 1.5 oz (or a slice and a half) per day. Of course, more studies are needed to assess this connection, and because cheese contains saturated fat, it’s still important to limit your intake.
Adding heavy cream or half-and-half to your coffee is one way to get an additional source of fat into your day, says Keatley. Just realize that it is a source of saturated fat — and given the small serving size, it’s easy to go overboard. As the USDA notes, 1 tbsp of heavy cream has 51 calories and 5 g of fat (3.5 g of saturated fat), and it is just shy of 0.5 g of carbs.
3. Coconut Oil
Trendy coconut oil has been credited as a panacea for health ills — thus given the general go-ahead to consume as much as you want. But that’s not exactly the case. “There’s a controversy with coconut oil because of its high levels of saturated fats, which are the ones that clog arteries,” says Keene. But the argument some make is that coconut oil is different. Part of its fat is made up of medium-chain triglycerides, fatty acids that the body metabolizes more quickly and are less likely to get stored by the body as fat, she says. That said, according to the USDA, 1 tbsp has 121 calories, 14 g of fat (11 g are saturated fat), and 0 carbs. Eat healthier unsaturated sources of fat first, and moderate amounts of these saturated sources, says Keene.
“Eating a significant amount of butter has some of the worst effects on your health compared with other fats,” says Keatley. It’s okay to use butter in your fat rotation but best not to make it your go-to fat; instead, opt for more unsaturated sources. Per the USDA, 1 tbsp of butter has 102 calories, 12 g of fat (7 g of which are saturated fat), and 0 carbohydrates.
The Worst Fat You Could Eat on the Keto Diet
Everyone — not just those on a keto diet — should stay away from consuming added trans fats. While these are naturally found in some meat and milk (though you’re probably avoiding milk on keto because of its higher carb count), they’re often added to some packaged foods, like snacks and baked goods, according to the USDA. Luckily, artificial trans fats have been phased out, notes the Food and Drug Administration, so in the United States, foods no longer have these dangerous fats added.