How Much Fat Should You Eat on a Ketogenic Diet?
How much fat should you eat on a ketogenic diet? That depends. Are you following a ketogenic diet for weight maintenance or weight loss?
Depending on the reason, you might want to formulate it slightly differently, as Dr. Ted Naiman illustrates with an example above.
If you want to lose weight, then you should be a bit careful about how much fat you’re adding. Do eat enough to feel satisfied – that’s important to make it sustainable. But more than that will slow down your weight loss. You want your body to burn off body fat rather than added dietary fat.
Once you reach a normal weight, you will need to add more fat to maintain it. You’ll know when that time comes as your hunger will increase. Just follow your hunger, there’s normally no need to ever count calories.
For more details watch the first interview with Dr. Naiman, below.
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Combine all that with a good workout program and the fat WILL melt off very very soon. I did 10kg in 2 months!
I have just started training for a marathon on a keto diet, so it will be interesting how my keto diet modifies over time.
http://ketogenicendurance.com
Thank you for this guideline and reassurance to personalize somewhat. I believer it adds credibility to the site and the 'diet'. The media is watching, by the way. ;)
The calculations you are doing are futile because your metabolism readjusts each time you make a change in your diet. It's not worth it. There's no conclusion.
Eat real food. Eat LCHF. Throw the calculator in the trash bin.
Maple syrup is real food but it's not a part of a daily moderate/strict form of a LCHF diet. :)
I hope that the problem was just temporary?
If I want to get into the higher ranges of ketosis, I have to control protein, too. For instance, I no longer just eat steak; instead, I add fat (butter, homemade mayo, etc.) to my steak and eat less steak than I normally would.
I have also noticed that I need to eat enough fat (about 80 energy percent) to feel my best. But as I mentioned, I don't really need to lose weight.
I understand that using Ketostix to measure the level of ketones is not the most accurate method to track one's progress. But if the urine consistently shows a moderate level of ketones, is it accurate to conclude that one must be in ketosis?
I follow a strict LCHF diet (< 20 g carbs a day) and do daily 16 to 20 hour fasts , i.e., eating only during a 4- to 8-hour "window."
Jamie Irons
Well, there's your answer. An onion is a starchy
vegetable. Tomato is a fruit.
"...romaine, ... mushrooms, ... avocado, and then protein and fat choices: chicken, hard boiled eggs, bacon, slivered almonds, etc. One salad could easily surpass the 20 carb mark..."
Your conclusion is a non sequitur.
You might think in terms of "available carbs."
I'm pretty sure this has been discussed here.
I´m writing because I´m interested in adopting this
diet, but I don´t need to loose weight but to maintain it. I have been
reading about ketosis on Internet -also your website- and I don´t know
how to calculate the amount of fat that I would have to eat in order
to reach ketosis.
I know I have to ingest between 20 to 50 grams of carbs and 37 to
55 grams of protein, but again I get lost on how to determine or
estimate the amount of fat that I would have to eat, because I have
heard that you could gain weight if you exceed the level of fat that
your body needs to function according to this diet or life style.
Sincerely yours,
Daniela Morán.
I would say that most people would have to eat less than 20 gram carbs per day to reach ketosis. Personally I think it's a good idea for most people to eat 50-100 gram protein, maybe in the lower half of the interval if you want to be in ketosis.
Eating the correct amount of fat is the easiest part. You don't to have to control it the same way as with carbs and protein. Just eat until feeling full. Don't worry about overeating that's not a common problem when eating ketogenic food.
Im from Chile, a country next to argentina and here we have an informal spokesperson (a non-official one) that its trying to promote your dietary lifestyle approach: Pedro Grez with his book "Los Mitos me Tienen Gord@ y Enferm@". This, since we are on top of the list of countries with most child obesity in the world or at least in Latin America.
I hope you would look for him on internet and check out his research work or his TV appearances: how he postulates and advocates for a healthy eating habbit and lyfestyle based on the mediterrenean diet, but where you can only eat starchy foods and/or sweets in the evening being if you are in good health and weight. The rest of people that want or are trying to loose pounds, should avoid them until reaching this otimal goal/objective.
Best regards,
DM.
PS.: I apologise if my english grammar is not very good.
I am 5.4 and weigh 129 pounds, I just want to loose 10 pounds.
is eating 20grams of carbs 60grams of protein and 90 grams of fat suitable to do this, around 1400 calories a day.
My first question is how much dietary fat should I be ingesting when my goal is fat loss?
My second question is; do I run a risk of spontaneous Gluconeogenesis occurring when I consume the nearly 160g-200g of protein I require each day?
Finally, should I include some dietary fat in my protein shakes to ward off the gluconeogenesis process?