The "keto" diet is unique because of its high fat intake.You can lose fat on a high-fat diet, but it takes less than a year to lose it.If you're interested in this diet, you may have questions about how you count fat and what types of fat you should be eating.Here, we've compiled answers to some of your most common questions about consuming fat on keto so you can decide if this is the way for you to jumpstart your weight loss journey.
Step 1: 70% of your calories should come from fat.
The amount of fat you need depends on how many calories you consume in a day.Even if you don't count calories, you can still stick to the diet by keeping all of your meals within a certain percentage of fat, cholesterol, and carbs.If you were eating 2,000 calories a day, you would need to eat 165 grams of fat.6 large eggs have 30 grams of fat.
Step 2: The majority of the diet encourages large amounts of saturated fat.
Eggs, coconut oil, fish, olive oil and butter are some of the sources of these fats.While you can eat nuts, avocados, and tofu, they aren't the focus of most keto diet plans.This is the main way that keto differs from other diet and health advice, which cautions you to limit saturated fats.If you stay on the keto diet for more than a few months, you could end up with high levels of LDL cholesterol, which is linked to heart disease.
Step 3: Pay more attention to what you eat.
Fat isn't limited on a keto diet, even though it's limited in calories.The rest of your calories are made up of fat and you should have it in place by now.The majority of your calories come from your food.The rest comes from fat.Set the amount of calories you need to eat and don't eat more than that.If you eat more fat, the percentage of calories in your diet will go up.
Step 4: For your fat macro, all fat counts.
The diet focuses on fat, calories, and sugars.If you want to track the amount of fat you eat, include all of it.To make sure the majority of your fat is coming from saturated and monounsaturated fats, you'll want to break it down into types of fat.Natural fats include butter from grass-fed cows, olive oil, and coconut oil.Limit vegetable and seed oils.These are high in processed food and have high levels of polyunsaturated fat, which is the type of fat you should be limiting on a keto diet.
Step 5: If you want to fill out the rest of your body with fat, you have to figure out your calories.
The amount of fat you consume depends on the number of calories you want to consume in a day.You want to find those numbers first since they are limited on keto.Your remaining calories should come from fat.Assume you're going to eat 2,000 calories a day.If you want 20% of the calories to come from food, you need to eat 400 calories worth of food.You have 1,400 calories worth of fat.To figure out how much food you need to eat, remember 4-4-9, which includes 4 calories in a gram ofCarbohydrate, 4% ofProtein, and 9% of fat.156 grams of fat is what 1,400 calories ends up being.A ballpark idea of the number of calories you want to consume each day is what you'll need.To figure out how much fat you need to be eating, use that number.
Step 6: You should focus on meeting your goals.
If you're not hitting your fat goal, it's not a big deal.If you fall short of your fat goal, the total number of calories you consume can go up.Fat's function in the diet is to help you feel full.You need to eat more fat if you feel hungry.If you restrict your fat intake, you won't lose as much weight as you could.You'll find that you need to eat more fat to feel full when you're just starting out.Your body is still adjusting to the diet.If you've been on the diet for a week or so, you might start to feel full with less fat, which means you need to adjust your macros accordingly.
Step 7: You may not go into ketosis if you don't eat enough fat.
If you're not replacing that fat with something else, the amount of fat you eat isn't that big of a deal.The point of the diet is that your body won't go into ketosis if you eat too much fat.If you eat less fat, you will lose less weight.If you keep your sugars in check, you'll be fine.
Step 8: Fat bombs are snacks that are good for you.
If you're on the diet, you shouldn't have too many calories.Fat bombs are close to 100% fat.Drop a fat bomb if you start to feel hungry.You can either buy commercial fat bombs online or in the diet section of most grocery stores.Try to find combinations you like the best by searching online for fat bomb recipes.Cream cheese, peanut butter, and dark chocolate chips are some of the ingredients used in fat bombs.You freeze them for a couple of hours and just roll them into balls.
Step 9: You want to make sure you're consuming the right type of fat.
A lot of people are wary of eating too much fat because of its bad reputation.There is a difference between body fat and the stuff you eat.You shouldn't have any problems if the bulk of the fat you're consuming is natural fat.Trans fats, as well as highly processed oils, might have other negative health consequences, so it's best to avoid them.That would be true regardless of whether you were on a diet or not.If you want to feel full, eat as much fat as you can.You will stop weight loss if you eat more fat than you need to.When you have fat coming in, your body won't burn stored fat.
Step 10: If you're only going to track one macro, make it a snack.
If you're on a low-carb diet, you can't have a macro.Your body won't go into ketosis if you consume more than your limit.Depending on the plan you're following and the number of calories you consume in a day, your total carbs may be different, but all keto diet restrict the amount of food you eat to 50g or less per day.A single medium plain bagel has more calories than that.It's second to carbs in importance.If you don't eat enough, your body will start burning muscle fiber for energy, instead of the fat you want it to burn.If you eat too much meat, your body won't go into ketosis, so keep that in mind as well.
Step 11: There's no single standard diet for keto.
The different ways in which you measure and track what you're eating is one of the differences between the different keto diet.Some people advocate certain foods while others don't.The heavily restrictive nature of the diet makes it difficult to follow for a long time.Pick a plan that you think will work for you and include lots of foods you enjoy.You're less likely to think about missing things if you eat things you like.