Fat Intake On Keto: Losing Weight, Gaining Health

The keto diet is a high-fat, low-carbohydrate diet that aims to shift the body's primary fuel source from carbohydrates to fat, resulting in a metabolic state known as ketosis. To achieve and maintain ketosis, it is recommended that 55%–80% of daily calories come from fat. This equates to approximately 120-180 grams of fat per day for an individual consuming 2000 calories. While the keto diet promotes weight loss and has potential health benefits, it is important to note that not all fats are equal, and excessive fat intake may lead to digestive issues and weight loss plateaus.

The keto diet is about cutting carbs, not fat and protein

On a keto diet, fat typically accounts for 60 to 80% of your daily calorie intake. For someone consuming 2,000 calories per day, this means eating between 122 and 178 grams of fat each day. This may seem like a lot, but it's important to remember that fat is calorie-dense, providing around nine calories per gram. For example, a salad containing half an avocado, three ounces of salmon, a quarter cup of Parmesan cheese, a quarter cup of pecans, and a tablespoon of olive oil dressing will provide you with 85 grams of fat.

There are several reasons why it's important to eat enough fat on a keto diet. Firstly, fat is a crucial source of energy, providing a steady source of fuel for your body and brain. Secondly, fat helps you feel full and satisfied after meals, reducing snacking and cravings. This can aid in weight loss and weight management. Thirdly, fat is essential for brain health, as it provides the brain with cholesterol and myelin, which are critical for cognitive function. Finally, healthy fats like monounsaturated and polyunsaturated fats can improve heart health by increasing good cholesterol and lowering bad cholesterol.

When following a keto diet, it's important to focus on healthy fats from minimally processed whole food sources. Avocados, extra virgin olive oil, fatty fish like salmon and sardines, eggs, coconut oil, MCT oil, butter, and ghee are all excellent sources of healthy fats. In addition, nuts, seeds, and full-fat dairy products are also keto-friendly options.

It's worth noting that not all fats are created equal. Trans fats from seed oils and highly processed vegetable oils should be avoided, as they have been linked to negative health outcomes. Additionally, while saturated fats have been vilified in the past, recent research suggests that links between saturated fat and heart disease are weak and inconsistent.

In conclusion, the keto diet is about reducing carbohydrate intake, not fat or protein. Eating enough healthy fats is essential for achieving ketosis, maintaining energy levels, managing weight, supporting brain health, and promoting overall well-being.

Fat is the primary energy source on keto

The keto diet is a high-fat, low-carbohydrate diet that promotes weight loss, improves metabolic health, and enhances cognitive function. The fundamental principle of the keto diet is to shift the body's primary fuel source from carbohydrates to fat. By reducing carbohydrate intake, the body enters a fat-burning state called ketosis, where it uses fat reserves as its main energy source.

In ketosis, the body starts to produce ketones, which provide a boost of energy. As the body becomes more efficient at burning fat, weight loss occurs. Fat becomes the primary energy source for the body and brain. On a keto diet, fat typically accounts for 60-80% of daily calorie intake, with the rest coming from protein and carbohydrates. This means that for someone consuming 2,000 calories per day, a fat intake of around 120-180 grams is recommended.

It is important to note that not all fats are equal. Healthy fats, such as monounsaturated and polyunsaturated fats, can be found in foods like extra virgin olive oil, avocados, and fatty fish. These fats have been linked to improved heart health and cognitive function. On the other hand, trans fats from seed oils and highly processed vegetable oils should be avoided due to their negative impact on health.

When starting the keto diet, it is common to underestimate the amount of fat needed to enter ketosis. Not consuming enough fat can lead to issues such as fatigue, brain fog, and difficulty maintaining ketosis. Additionally, fat is crucial for absorbing fat-soluble vitamins like vitamins A, D, E, and K. Therefore, it is important to focus on healthy fats from whole food sources like avocados, extra virgin olive oil, and fatty fish.

In summary, fat is the primary energy source on the keto diet, and consuming adequate amounts of healthy fats is essential for maintaining ketosis and achieving the desired health benefits.

How to calculate your fat intake

The keto diet is a high-fat, low-carbohydrate diet that promotes weight loss and improves metabolic health. To calculate your fat intake on a keto diet, you need to determine your daily calorie needs and then apply the principle that fat should constitute around 60% to 80% of your total daily calorie intake.

Step 1: Determine Your Daily Calorie Needs

The first step is to calculate how many calories you should consume each day. This will depend on various factors, including your age, gender, activity level, and current weight and height. You can use online calorie calculators or consult a dietician to determine your daily calorie needs.

Step 2: Calculate the Calories from Fat

Once you know your daily calorie needs, you can calculate how many of those calories should come from fat. As mentioned, fat should make up about 60% to 80% of your total daily calorie intake on a keto diet. For example, if you consume 2,000 calories per day, you should aim for 1,200 to 1,600 calories from fat.

Step 3: Convert Calories from Fat to Grams

The next step is to convert the calories from fat into grams of fat. This is done by dividing the calories from fat by 9, as each gram of fat provides approximately 9 calories. In the previous example, 1,200 to 1,600 calories from fat would equate to approximately 133 to 178 grams of fat per day.

Step 4: Adjust According to Your Goals and Needs

The above calculation provides a general guideline for your fat intake. However, you may need to adjust this based on your specific goals and needs. For instance, if you are aiming for weight loss, you may want to start at the lower end of the range and gradually increase your fat intake as needed.

Step 5: Choose Healthy Fat Sources

When following a keto diet, it's important to focus on healthy sources of fat. Prioritize minimally processed whole food sources of fat, such as avocados, extra virgin olive oil, fatty fish like salmon, nuts, and seeds.

Step 6: Track Your Fat Intake

To ensure you're meeting your fat intake goals, it's a good idea to track your fat consumption. You can use food journals or mobile applications to record the foods you eat and calculate their fat content. This will help you make any necessary adjustments to your diet to align with your keto goals.

By following these steps, you can calculate and monitor your fat intake to ensure it aligns with the recommendations of a keto diet. Remember to consult with a healthcare professional or registered dietitian if you have any specific concerns or conditions that may impact your dietary needs.

The importance of healthy fats

Dietary fats are an essential part of a healthy diet. While it is important to limit saturated fats and avoid trans fats, monounsaturated and polyunsaturated fats are crucial for maintaining good health. These healthy fats have a wide range of benefits, including lowering the risk of heart disease, improving blood cholesterol levels, aiding blood sugar control, and reducing inflammation.

When people refer to "healthy fats", they are usually talking about monounsaturated and polyunsaturated fats. These are lipids that remain liquid at room temperature due to the specific types of chemical bonds that hold them together.

Monounsaturated fats

Monounsaturated fats are found in avocados, peanut butter, nuts (such as almonds, hazelnuts, cashews, and pecans), seeds (such as pumpkin, sesame, and sunflower seeds), and plant oils (such as olive, peanut, safflower, sesame, and canola oils). They are also a great source of vitamin E, which is important for vision, brain health, and skin health.

Polyunsaturated fats

Polyunsaturated fats include omega-3 and omega-6 fatty acids, which play an important role in brain function, skin and hair growth, bone health, and metabolism. Foods rich in polyunsaturated fats include plant-based oils (such as soybean, corn, and safflower oils), walnuts, flaxseeds, sunflower seeds, and fatty fish (such as salmon, mackerel, herring, tuna, and trout).

The benefits of healthy fats

Healthy fats have been shown to have a wide range of health benefits, including:

• Lowering the risk of heart disease
• Improving blood cholesterol levels
• Aiding blood sugar control
• Reducing inflammation
• Supporting gut health
• Maintaining the health of the intestinal barrier, which is crucial for metabolic functions, nutrient absorption, and immune function
• Providing a steady source of energy
• Aiding in weight management by increasing satiety and stabilising blood sugar levels
• Supporting brain health

While the exact amount of fat a person should eat depends on individual factors such as age, gender, activity level, and health goals, a general guideline is that 20 to 30% of your daily calories should come from fats. On a ketogenic diet, fat typically accounts for 60 to 80% of daily calorie intake, with the rest coming from protein and carbohydrates.

Sources of healthy fats

Healthy fats can be found in a variety of whole foods, including:

• Avocados and avocado oil
• Oils (such as olive, safflower, corn, sesame, canola, walnut, and soybean oils)
• Nuts (such as walnuts, macadamias, almonds, Brazil nuts, and peanuts)
• Seeds (such as flax, pumpkin, sesame, and sunflower seeds)
• Fatty fish (such as salmon, tuna, anchovies, mackerel, sardines, and trout)
• Dark chocolate (in small amounts)

How to include healthy fats in your keto diet

The keto diet is all about cutting down on carbohydrates and increasing your intake of fats and proteins. While it may seem counterintuitive to increase your fat intake to lose weight, it is important to remember that not all fats are created equal. Here are some tips on how to include healthy fats in your keto diet:

• Avocados and avocado oil: Avocados are an excellent source of heart-healthy monounsaturated fats and provide essential vitamins and minerals. You can eat avocados as they are, make guacamole, or add them to smoothies and salads. Avocado oil is great for grilled or steamed veggies and salad dressings.
• Nuts and seeds: Nuts and seeds are a great way to boost your intake of healthy fats, plant-based protein, and fibre. Include a variety of nuts like pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts in your diet. You can carry mixed nuts to snack on, sprinkle them on salads, or make a nut-based spread.
• Nut and seed butters: These offer the same benefits as whole nuts and seeds but in a more versatile form. You can spread sunflower butter on keto crackers or use almond butter as a dip for low-carb veggies.
• Flax seeds: Flax seeds are a great source of anti-inflammatory omega-3 fats, fibre, and health-promoting plant compounds. You can add ground flax seeds to smoothies or sprinkle them on salads, soups, or yoghurt.
• Hemp hearts: Hemp hearts are a nutrient-dense option, providing 15 grams of fat per 3 tablespoons. They are also a complete plant-based protein source, containing all nine essential amino acids. Sprinkle them on yoghurt, salads, roasted veggies, or blend them into smoothies and soups.
• Chia seeds: Chia seeds are rich in healthy fats and fibre. They also contain plant compounds that may reduce inflammation and prevent chronic conditions. Chia seeds can be blended into smoothies, stirred into yoghurt or soups, or used to make keto-style crackers.
• Olives and olive oil: Olives are loaded with heart-healthy fats and vitamin E. They also contain plant compounds that reduce inflammation and your risk of chronic conditions. Olive oil is perfect for drizzling over grilled or roasted veggies and is a great base for salad dressings and marinades.
• Coconuts and coconut oil: Coconuts and coconut oil are popular keto fat sources as they provide a natural source of medium-chain triglycerides (MCTs), which are easily absorbed and used by the body. You can add unsweetened coconut flakes to smoothies or trail mix, or use coconut milk for curries or roasting vegetables.
• Fatty fish: Fatty fish like salmon, tuna, anchovies, and sardines are great additions to a keto diet as they are rich in high-quality protein and heart-healthy omega-3 fats. Bake or grill a filet of wild-caught fatty fish, or use canned fish mixed with mayonnaise and spices to stuff lettuce wraps, avocado, or celery sticks.
• Eggs: Eggs are a versatile and nutritious source of healthy fats and protein. Be sure to eat the whole egg as most of the nutrients are found in the yolk, including antioxidants that support eye health.
• Butter: Butter is carb-free and about 80% fat. Early research suggests that it may also play a role in promoting brain health. Roast or sauté vegetables in butter, or spread it on keto-friendly muffins or pancakes.
• Cheese: Cheese is a good high-fat, low-carb option and comes in hundreds of varieties. Most types are good sources of protein and calcium, and some provide probiotics. Enjoy slices of cheese with fresh veggie sticks or melted over roasted veggies.
• Greek yoghurt: Although it contains some carbs, unsweetened, full-fat Greek yoghurt can be a healthy addition to a ketogenic diet. It's a great source of beneficial bacteria and can be enjoyed on its own or as part of a keto yoghurt parfait with nuts, seeds, and coconut.
• Dark chocolate and cocoa powder: Dark chocolate with a minimum of 70% cocoa solids is a delicious source of antioxidants and can be enjoyed in moderation on a keto diet.
• Plant-based oils: In addition to olive oil, coconut oil, and avocado oil, you can also use butter, ghee, and plant-based oils like avocado oil for cooking, baking, and frying.

Frequently asked questions