Low Carb

How Much Fat Should You Eat on a Ketogenic Diet?

Keto

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.

More

A Quick Guide to Ketogenic Diets

Low Carb for Beginners

How to Lose Weight

Videos

Is Obesity Caused by Too Much Insulin? – Interview with Dr. Ted Naiman4.8 out of 5 stars5 stars86%4 stars9%3 stars2%2 stars0%1 star1%202 ratings20225:27Finding a Low-Carb Doctor – Interview with Dr. Ted Naiman4.7 out of 5 stars5 stars82%4 stars9%3 stars3%2 stars2%1 star3%95 ratings9519:30

Hyperinsulinemia – What Insulin Does in Your Body – Ted Naiman4.7 out of 5 stars5 stars86%4 stars4%3 stars2%2 stars1%1 star4%267 ratings26745:29

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38 Comments

Top Comment

  1. Eunice
    Carla, congrats. on your weight loss success. However I am not sure about the calorie counting thing. In May of this year I started 5-15-2016 on the LCHF plan and I have not counted calories. I too have been successful it is 3 and half months and I have lost 47 lbs . I am 70 years young and this is the first diet that has ever worked. easy to remember what to eat and never hungry. I have reversed the 2 diabetes no meds now. Thank you DR Andreas and DR Naiman, Also thanks to all on the website for the programs and wonderful info.
    Read more →

All Comments

  1. Carla Wonders
    Its all about the calories. Nothing beats a solid caloric deficit. If you combine a caloric deficit with the right diet you achieve much better results...personally I used a customized paleo diet.

    ** Link removed **

    Combine all that with a good workout program and the fat WILL melt off very very soon. I did 10kg in 2 months!

    Reply: #4
  2. Pierre
    Milk should not be on the picture because of the lactose.
    Reply: #7
  3. Eunice
    Carla, congrats. on your weight loss success. However I am not sure about the calorie counting thing. In May of this year I started 5-15-2016 on the LCHF plan and I have not counted calories. I too have been successful it is 3 and half months and I have lost 47 lbs . I am 70 years young and this is the first diet that has ever worked. easy to remember what to eat and never hungry. I have reversed the 2 diabetes no meds now. Thank you DR Andreas and DR Naiman, Also thanks to all on the website for the programs and wonderful info.
  4. Kathy
    I'm not saying calories aren't important, but you have to be very careful to not lower your metabolism with calorie restriction (CR). According to several of the experts here, and Dr. Fung's blog on the Biggest Loser, CR will lower your metabolism, while weight loss surgery and fasting do not. So if the calorie deficit comes because you haven't eaten for several days due to fasting, then that's fine, but if it's a daily, always low, calorie reduction, you can seriously lower your fat burning potential as your body adjusts and lowers it's calories out.
  5. Steven
    Net carbs of 30g is a little higher than I do, but all in all that's probably the best pictorial description of a ketogenic diet I have seen. Great post.

    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

  6. Mary Titus
    The main idea is to be in ketosis and monitor what your body is doing. Keep in mind that fasting is also kwtogenic. If possible enlist the help of fasting following a nutrient dense ketogenic meal. Age should also be taken into consideration.
  7. Renee S.
    I think that's supposed to be Heavy Whipping Cream, not milk.
  8. Kathy
    I'm a little worried about this formula becoming a calorie restricted formula. If my ideal body weight is 60km, and the formula is 1 gram per kg of ideal body weight, that's 60 grams of protein. Protein 60 grams x 4 calories = 240 calories. Then 20 net carbs (not 30 for me) x 4 calories = 80 calories. Next, whole food fats (I guess that's a combination of carbs and mostly fat, so 7 calories approximately per gram?) would be 120 grams x 7 calories = 840 calories, plus added fats (losing weight) 30 grams x 9 = 270 calories. That would be 240 + 80 + 840 + 270 = 1,430. So then your body fat would be 60 grams of fat x 9 = 540. For a total of 1,970. So if the studies show that a calorie deficit diet reduces metabolism (1,430 calories), how does your body know to go get those extra 540 calories and not just reduce it's energy out?
    Replies: #15, #21
  9. gbl
    Hmm. Lost comment?

    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. ;)

  10. gbl
    But that restriction for lactose and milk is subjective, plus, specially older white women should maintain a generous calcium intake. Milk, cheese and yogurt help that.
  11. Karen
    I don't think this would work for me: too much protein relative to fat. I tend towards 70% to 85% calories from fat. That's the only way I can loose weight and not be hungry.
  12. Eric
    Too. Much protein. For me. I think of a range of eggs or egg equivalent. For me 8-11 eggs or 240 to 330 kcal from protein. Some times more sometimes less. I have found one meal protein and fat and one vegetables and fat works. Better. Eric
  13. Apicius
    I submit a comment, and the first time gets rejected. Need to rewrite each time. Anyone else experiencing this?
    Reply: #18
  14. 1 comment removed
  15. Apicius
    Kathy, you are best to throw away your calculator out the window because it will only drive you crazy.

    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.

  16. gbl
    Maple Syrup is real food. It tasted real good on real, homemade high fat yogurt.
    Reply: #17
  17. Hi gbl!

    Maple syrup is real food but it's not a part of a daily moderate/strict form of a LCHF diet. :)

    Maple Syrup is real food. It tasted real good on real, homemade high fat yogurt.

  18. Hi Apicius!

    I hope that the problem was just temporary?

    I submit a comment, and the first time gets rejected. Need to rewrite each time. Anyone else experiencing this?

    Replies: #22, #35
  19. 1 comment removed
  20. BobM
    Bryan, I'm currently combining a ketogenic diet and intermittent fasting (IF). They go well together, because it's easy to switch to IF, as there are no carbs to burn away. This means there's no transition from carb-burning mode to fat-burning mode.

    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.

  21. Heide
    keep the calculator: 1g protein per pound, not per kg :)
  22. Apicius
    Peter: Yes, it's working very well right now....thanks!
  23. SGK
    My weight is normal, but if I want to lose a pound or two I exclude carbs completely. Doing that twice a week helps me keep my weight. When I eat lots of vegetables, I tend to put on some weight, so to combine eating lots of vegetables low in carbs (plus fat and protein as recommended in LCHF) five days a week and only eat fat and protein two days a week works well for me.

    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.

  24. Ken
    Usually my day consists of Bulletproof coffee in the morning (with butter and coconut oil), then for lunch I have meat and veggies, and for dinner the same. This post seems to say that the bulletproof coffee I have in the morning isn't helping. Is that the case or am I reading it wrong?
  25. Miko
    Ken, I do exactly what you do. LCHF. The only difference is I do the bulletproof coffee 3 times a week. Monday, Wednesday and Fridays. It works for me. It's intermittent fasting. I lost 25 pounds in 3 months... And I feel great....
  26. James D.
    With respect to attempting to get oneself into into a state of (nutritional) ketosis,
    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

    Reply: #30
  27. John Eldrin
    I have a question, should it be 1g per lb of body mass or 1g per 1kg of body mass?
    Reply: #31
  28. Barbara Simoes
    I am having difficulty understanding the balance between "unlimited" non-starchy vegetables or keeping below the 20 carbs a day. An onion can have anywhere from 11 to 14 carbs. If I saute an onion and then have other vegetables through the day, I can quickly exceed the 20 carbs a day. Tomatoes are another vegetable I love, yet really have to be careful with how many I can have (yes, I know that they are technically a fruit). Please help me understand which I should pay closer attention to: 20 carbs or unlimited non-starchy vegetables. I love making chef salads, and will often use a head of romaine, tomatoes, mushrooms, onion, avocado, and then protein and fat choices: chicken, hard boiled eggs, bacon, slivered almonds, etc. One salad could easily surpass the 20 carb mark....
    Reply: #29
  29. bill
    "...onion can have anywhere from 11 to 14 carbs. ... Tomatoes are ... I know that they are technically a fruit."

    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.

  30. Apicius
    Sounds like you are in ketosis. Level in urine will change for a variety of reasons. Like if you drink more water it will dilute the concentration (skewing result to show lower ketone, even if you are indeed in ketosis).
  31. Apicius
    Infographic says 1 gram per pound.
  32. Mglass
    The image was for males. What would it be for a woman?
  33. Kathy
    I may be doing something wrong because my urine is pure like water and doesnt have odour. Is this correct?
    Reply: #34
  34. Madonna
    This means you are hydrated.
  35. Daniela Morán.
    Mr. Biörck:
    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.
    Reply: #36
  36. Hi Daniela!

    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.

    Mr. Biörck:
    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.

    Reply: #37
  37. Daniela Morán.
    Thanks for answering me in so short notice Mr. Biörck!
    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.

  38. Danielle Smith
    Hi, I am really confused and new to this.

    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.

  39. Barbara
    That is a nice diagram for the average male. Could you create a nice diagram like that for the average female?
  40. T R
    Danielle Smith. I'm in a similar situation but would like to lose at least 20 lbs (am 5'2 and weigh 139). I'm doing no more than 1200 calories a day. Would also like some input

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