How Many Grams of Fat Should You Eat Daily on Keto? The Ultimate Guide Revealed!

The ketogenic diet, a high-fat, very-low-carbohydrate eating plan, has gained widespread popularity for its potential benefits in weight loss, blood sugar control, and various other health improvements. Understanding the appropriate amount of fat intake is crucial for successfully implementing this dietary approach. This article delves into the specifics of fat consumption on a keto diet, providing guidelines, benefits, and practical tips for incorporating healthy fats into your daily meals.

Introduction to the Ketogenic Diet

The ketogenic diet, around since the 1920s, involves drastically reducing carbohydrate intake and replacing it with fat. This metabolic shift forces the body to enter a state called ketosis, where it burns fat for fuel instead of glucose. By limiting carbohydrates, the keto diet prompts your body to break down fats into molecules called ketones, which serve as an alternative fuel source.

Understanding Macronutrient Ratios on Keto

A standard ketogenic diet typically follows a macronutrient distribution of approximately 60-80% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates. These ratios are designed to help you achieve and maintain ketosis by prioritizing fat as the primary source of calories.

Calculating Your Daily Fat Intake

Determining the right amount of fat for a ketogenic diet depends on individual factors such as age, gender, activity level, and health goals. While there's no one-size-fits-all answer, general guidelines can serve as a starting point.

On a standard ketogenic diet, fat typically accounts for 60 to 80 percent of daily calorie intake. For someone consuming 2000 calories per day, this translates to a daily fat intake of 133 to 178 grams. To calculate your ideal fat intake, start by determining your daily calorie needs. Then, aim for 70 to 80 percent of those calories to come from fat.

Examples of High-Fat Meals

To illustrate how to achieve the recommended fat intake, consider the following example: you can obtain 85 grams of fat by consuming a salad containing half an avocado, three ounces of salmon, a quarter cup of Parmesan cheese, a quarter cup of pecans, and one tablespoon of olive oil dressing.

The Importance of Healthy Fats

For decades, it was widely believed that consuming fat, especially saturated fats, is the primary cause of heart disease and obesity. However, recent findings have painted a more nuanced picture of dietary fat. Not all fatty acids are the same, and many have been found to be essential for optimal health.

Incorporating healthy fats into your diet, especially within a well-formulated ketogenic diet, can offer numerous health benefits.

Sustained Energy

Fats offer a steady source of energy, unlike carbohydrates, which can lead to rapid blood sugar spikes and energy crashes. Once your body adapts to using fat as its primary fuel source, you'll experience more consistent energy levels throughout the day, avoiding the mid-afternoon slump common with high-carb diets.

Weight Management

Increasing fat intake can actually aid in weight loss and weight management. Fat is very satiating, keeping you fuller for longer and reducing snacking between meals.

Read also: Easy Low-Carb Cheese Crackers

Moreover, pairing higher fat intake with low carbohydrate intake helps stabilize blood sugar levels. This balance minimizes cravings, especially for sweet foods, by preventing blood sugar fluctuations that trigger hunger and overeating. The metabolic shift to fat burning promotes weight loss and more effective weight management as the body becomes more efficient at utilizing stored body fat as a fuel source.

Supports Brain Health

Approximately 60 percent of the human brain is composed of fat, which is crucial for the brain's structural integrity and overall function. A significant portion of this fat is in the form of cholesterol and myelin, both of which are essential for optimal brain health and cognitive processing. Myelin, a cholesterol-rich membrane, surrounds nerve fibers and facilitates efficient transmission of electrical signals. The brain contains about 20 percent of the body's cholesterol. This lipid is crucial for myelin formation, insulating nerve fibers, and facilitating neural communication. Additionally, cholesterol is the precursor to essential hormones such as testosterone, estrogen, and cortisol. Cholesterol also helps synthesize vitamin D, which is linked to a reduced risk of neurodegenerative diseases.

Heart Health

Monounsaturated and polyunsaturated fats, found in foods such as extra virgin olive oil, avocados, and fatty fish, benefit heart health. These fatty acids help increase high-density lipoprotein (HDL), also known as good cholesterol, while decreasing low-density lipoprotein (LDL), commonly called bad cholesterol, linked to heart disease.

Omega-3 fatty acids, abundant in oily fish, are particularly beneficial for cardiovascular health. They have been found to lower triglyceride levels, promote healthy blood pressure, help prevent arterial plaque buildup, and reduce the risk of arrhythmias.

Incorporating Healthy Fats into a Keto Diet

Incorporating healthy fats into a ketogenic diet doesn't have to be complicated. There are many whole foods naturally high in fat that can easily be integrated into your daily meals.

Avocados: Rich in monounsaturated fats, avocados can be added to salads and smoothies or turned into a delicious keto-friendly pudding. Half of an avocado contains 114 calories, 1.3 grams (g) of protein, 10.5 g of fat, 6 g of total carbs, and 5 g of fiber (1 g of net carbs).
Extra Virgin Olive Oil: Perfect for salad dressings and drizzling over roasted vegetables. One tablespoon of olive oil offers 119 calories, 13.5 g of total fat, and only 2 g of saturated fat. Olive oil contains no carbs or fiber.
Fatty Fish: Such as salmon and sardines, are loaded with omega-3 fatty acids and can be used to make various tasty dishes, including Keto Salmon with Lemon Garlic Butter Sauce or Keto Tuna Patties. A 3 oz serving of salmon offers 118 calories, 19.9 g protein, 3.7 g fat, and 0 g carbohydrates.
Eggs: Another excellent source of healthy fats and protein and can easily be included in numerous recipes or enjoyed on their own. A single large egg packs about 5 g of fat, 7 g of protein, 0 carbs, and 80 calories.
Nuts and Seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, and chia seeds are all excellent sources of healthy fats. One ounce (oz) of whole almonds (about 23 nuts) provides 164 calories, 6 g of protein, 14.1 g of fat, 6.1 g of carbohydrates, and about 3.5 g of fiber (2.6 g net carbs). One ounce of chia seeds has 138 calories, 4.7 g of protein, 8.7 g of fat, 11.9 g of carbs, and a whopping 9.8 g of fiber (2.1 net carbs).
Coconut Oil and MCT Oil: Excellent fats for cooking, baking, and frying and can be added to bulletproof coffee for a quick boost of energy. One tablespoon of coconut oil offers 104 calories, 11.5 g of total fat, 9.6 g of saturated fat, and 0 g carbs.
Nut Butters: Almond butter and peanut butter are good sources of healthy fats and protein. One tbsp of almond butter offers 98 calories, 3.4 g of protein, 8.9 g of fat, 3 g of total carbs, and about 1.5 g of fiber (about 1.5 g net carbs).
Olives: Olives are the nutritious, fatty fruit behind the benefits associated with olive oil consumption.
Tahini: Tahini is sesame seeds ground into a paste that is often used in hummus or baba ganoush.
Cacao Nibs: Just 1 oz provides about 12 g of fat and a whopping 9 g of fiber.

Healthy Keto

In addition to getting enough dietary fat to maintain ketosis, it’s crucial to follow a nutrient-dense, low-carb diet such as Healthy Keto®. Healthy Keto is a variation of the ketogenic diet that integrates the macronutrient principles of standard keto with minimally processed and highly nutritious ingredients. This means eliminating ultra-processed foods and prioritizing Healthy Keto-approved options such as organic, non-genetically modified (GMO) produce, grass-fed and pasture-raised meat, and full-fat dairy. This dietary approach maximizes the health benefits of a ketogenic diet by providing essential nutrients, supporting metabolic health, and promoting overall well-being.

What Happens If You Don't Eat Enough Fat on Keto?

When fat intake is too low on a keto diet, several issues can arise, potentially undermining the health benefits of a low-carb diet and making it difficult to maintain. The most critical issue with not consuming enough fat on a keto diet is that it can make reaching or maintaining ketosis difficult. If you're not providing enough dietary fat, your body may struggle to produce enough ketones to fuel your cells. This can lead to fatigue, brain fog, and other symptoms commonly associated with the keto flu.

Additionally, without sufficient fat intake, the body may start to break down muscle protein for fuel in the absence of carbohydrates. This may be especially problematic for individuals with a lean body composition as they have lower body fat stores to rely on. Fats are crucial for absorbing vitamins A, D, E, and K, and a lack of dietary fat can lead to deficiencies in these fat-soluble vitamins, negatively impacting overall health.

Fats to Eat in Moderation

While fats are an essential part of a healthy diet, certain individuals may not benefit from adding more fat to their diet. It’s important to remember that while keto is a high-fat diet, the goal isn’t to consume excessive amounts of fat. Struggling to lose weight or uncomfortable digestive symptoms could be signs of eating too much fat.

Butter: Although it can be incorporated into your keto plan, it should only be in small amounts. One tablespoon of salted butter has 102 calories, 11.5 g of total fat, 7.3 g of saturated fat, and 0 carbohydrates.
Cheese: Cheese can be a good high-fat, low-carb, and high-protein option for keto dieters. While individual cheeses have different nutritional profiles, their overall high saturated fat content qualifies them as a food to limit.
Cream: Adding heavy cream or half-and-half to your coffee is one way to get an additional source of fat into your day, just keep in mind that cream is a source of saturated fat. A 1 tbsp serving size of heavy cream has 51 calories, 5 g of fat (3.5 g of saturated fat), and it is just shy of 0.5 g of carbs.
Coconut Oil: Despite coconut oil being 100 percent keto-friendly, it can be high in saturated fats. One tbsp offers 104 calories, 11.5 g of total fat, 9.6 g of saturated fat, and 0 g carbs.
Whole Milk: Whole milk is a good source of fat (8 g per cup), but that fat comes along with plenty of net carbohydrates - 11.7 g to be exact.
Red Meat: The American Heart Association advises limiting the amount of fatty meats like beef, lamb, and pork in your diet, since they’re high in saturated fat.

Who Shouldn't Add Fat to Their Diet?

Foods to Avoid on a Ketogenic Diet

Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:

Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
Fruit: All fruit, except small portions of berries or strawberries
Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
Low fat or diet products: Low fat mayonnaise, salad dressings, and condiments
Some condiments or sauces: Barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
Unhealthy fats: Processed vegetable oils, mayonnaise, etc.
Alcohol: Beer, wine, liquor, mixed drinks
Sugar-free diet foods: Sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Potential Side Effects of the Keto Diet

Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts. There’s some anecdotal evidence of these effects often referred to as the keto flu. Based on reports from some on the eating plan, it’s usually over within a few days. Reported keto flu symptoms include diarrhea, constipation, and vomiting. Other less common symptoms include: poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, and decreased exercise performance.

To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs. A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help. Talk to your doctor about your nutritional needs. At least in the beginning, it’s important to eat until you’re full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.

While the keto diet has its benefits, staying on it in the long term may have some negative effects, including risks of the following: low protein in the blood, extra fat in the liver, kidney stones, micronutrient deficiencies. A type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can increase the risk for diabetic ketoacidosis, a dangerous condition that increases blood acidity. Anyone taking this medication should avoid the keto diet.

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