How Much Fat Should You Eat On a Keto Diet?

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How Much Fat Should You Eat On a Keto Diet? 1

Understanding Fat Consumption On The Keto Diet

How Much Fat Should You Eat On a Keto Diet? 2The ketogenic diet has become one of the most popular eating plans in the modern world.

Even though popular, millions who are trying to adapt to this diet are still not sure how much fat they should really eat.

Finding the right balance of fat is essential for success on this diet, which is what I will be discussing in this post…

Millions of people from all corners of the planet have already started to follow a ketogenic diet – the popular low-carb and high-fat diet that completely changes the way the human body generates energy.

Even celebrities have admitted to enjoying the benefits of the diet.

Some noteworthy faces include Halle Berry, Vanessa Hudgens, and let’s not forget Kourtney Kardashian.

People who are only getting started with the diet share one common question – how much fat should be consumed when following the keto diet.

This question might seem hard at first, but with some simple calculations, it becomes much easier.

Why Is Fat So Important In The Ketogenic Diet

How Much Fat Should You Eat On a Keto Diet? 4When people discover how much fat they should eat daily, it often comes as a surprise.

The truth is, the ketogenic diet requires quite a large amount of fat consumption on a daily basis. This is because fat is the most important nutrient in this particular diet.

While fat consumption is increased, carb intake is reduced – quite significantly when following the Standard Ketogenic Diet.

The reason for this is actually quite simple. Carbohydrates are considered the body’s primary energy source.

When you eat something that is loaded with carbs, your body will break it down into smaller pieces.

The liver plays a big role here, as this is where the synthesis of glycogen occurs – which is the final form of the breakdown process from carbohydrates.

Glycogen is then distributed through the body to ensure cells can obtain the energy they need to function properly.

The problem, however, is that when carbohydrates are consumed, two important things happen in your body:

  1. The oxidation of fat is inhibited
  2. The oxidation of glucose becomes increased

When these events take place, existing fat does not decrease, which is a drawback for individuals who want to lose weight and reduce their body fat percentage.

Glucose levels become increased at the same time, leading to spikes in blood glucose levels.

With the ketogenic diet, the process is somewhat reversed. Oxidation of fat is actually promoted with the ketogenic diet, and the oxidation of glucose does not occur as it does with the consumption of carbohydrates.

When fats play the major role in a diet, the liver does not synthesize glycogen, but rather ketones – a breakdown of fat that supplies the body with energy instead.

So, How Much Fat Should You Eat?

Now that you understand why fat plays such a big role in this type of diet, you will likely be less surprised when you learn how much fat you should really eat for the diet to be successful.

Generally, the ketogenic diet consists of the following breakdown:

  • 5 to 10% carbs
  • 20 to 25% protein
  • 70 to 80% fats

The percentage refers to the relation each category should have to the number of calories you consume each day.

Your Daily Calorie Requirement

How Much Fat Should You Eat On a Keto Diet? 6

Thus, to get started, you will first need to determine how much calories you need to consume on a daily basis.

This can be a little tricky, as it depends on what your goals are with the ketogenic diet.

There are, however, some guidelines that can help you determine the “appropriate” amount of calories.

The general recommendations for calorie consumption are usually 2,000 calories daily for a woman and 2,500 calories daily for a man.

To calculate your specific caloric requirements, you can use an appropriate calculator, such as this one provided by Healthline.

Factors such as your current weight, height, and your activity level will also have an impact on your calorie requirements.

Once you have determined your daily requirements in regards to calories, you need to consider your goal:

  • If you want to lose weight on the ketogenic diet, you will apply a calorie deficit.
  • If you want to gain weight on the ketogenic diet, you will apply a calorie surplus

If you simply want to maintain your current weight and enjoy the benefits of the ketogenic diet, then you will use the recommended calories you determined through the use of the calculator.

Your Daily Fat Requirement

The final step is to determine how much fat you should eat per day. There are different types of calculators out there that can prove useful if you want to make this calculation.

The Keto Diet App, for example, has an advanced option that will give you an overview of how much fats, protein, and carbs you should eat – to maintain your weight, to lose weight, or to gain weight.

A typical ketogenic diet based on 2,000 calories per day for a beginner could look like this:

  • 10% Carbohydrates – 50 grams
  • 18% Protein – 92 grams
  • 72% Fat – 159 grams

Each person may have a unique plan that works well for them, which is why using a calculator to assist you in making these calculations can be very helpful.

Final Words

How Much Fat Should You Eat On a Keto Diet? 8The ketogenic diet is beneficial for achieving a healthier weight, but can also be used to gain weight or to maintain a healthy body simply.

When calculating the needed daily fat consumption, the number may seem a little high.

By understand why fat is such an important part of this diet, and why carb intake is so low, you may feel more comfortable indulging in so much fat.

The type of fat does play a part in determining whether this diet is helpful or rather bad for you, so it is important to stick to healthier fats.

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