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FAT

Easy Ways To Get In More Fat While On Keto

Being amongst the keto community for a while now, I’m usually asked a handful of the same questions over and over. One of the top 3 questions I see asked most is how to get more fat on keto.

Which I usually reply…

Why?

Somewhere along the line, people were led to believe there was a magical percentage of fat they  needed to hit. After all, when you think of a keto diet you also think of a diet that’s high in fat.

And relatively, it has a high fat intake. 1we’ll get back to this, don’t worry…  But do YOU need to need to eat more fat on YOUR keto diet?  I’ll assume yes for now, but I’ll also explain why maybe you don’t need to.

How to get more fat on keto? 

An easy way to get more fat on your keto diet is by substituting leaner cuts of meat and whole foods with their higher fat equivalent. An example:

  • Whole eggs vs. egg whites
  • Ribeye vs. Sirloin
  • Full fat cheese vs. low-fat cheese

How to get more fat on keto pinterest cover

It shouldn’t be hard at all to add sources of fat to help you hit your fat macros on a ketogenic diet, unless…

  1. You’re a vegan
  2. You’re purposely trying to limit your protein intake

But back to the question I posed earlier.

Do YOU need to add more fat to YOUR ketogenic diet?

To solve this, I must explain things further, so you have a better understanding. This way, you can decide if you still want to add more fat to your diet.

This article isn't meant to explain how much fat you should eat. If you want to learn just how many grams of fat on keto you should be eating, give my other article a visit.

Main reasons people get lost

I find there are a few reasons people conclude they need more fat:

  • Trying to eat a percentage of fat they read was “correct”
  • Told to stay away from foods high in protein because it would convert too much to “sugar”
  • And “adding fat leads to burning fat”

I’ll briefly address these issues one by one.

Trying to stick to a percentage

There are two things wrong with sticking to a percentage based ketogenic diet.

  1. The original ketogenic diet was based on percentages optimal to prevent seizures for epileptic children.
  2. A percentage doesn’t take into account your specific caloric needs based on your body weight, more importantly, your lean body mass (LBM). 2Lean mass is your total body weight – your body fat weight.
Told to stay away from high protein

There is often this myth that excess protein gets converted to sugar on a ketogenic diet. That somehow when we eat something like a big juicy steak, the excess protein will magically be converted to chocolate cake.

Oh, how I wish…

They call this process of converting excess protein to sugar gluconeogenesis, and it happens whether you’re eating a diet high in protein or low in protein. Basically, it’s a process in your body that is happening all the time… WHEN IT NEEDS TO.

Eating fat burns more fat

Let that sink in for a second.

Somehow, with guiding ourselves, we always believe we are unique snowflakes. I fell for it too so you’re not alone. It’s not that I’m eating too much, it’s because I'm not eating enough fat.

Wrong believe how to get more fat on keto

Eating fat doesn’t lead to more weight loss. Eating less leads to weighing less. Meaning,  the number one determinant in weight loss is being in a caloric deficit. 

Let's picture a scenario… If you had a dog that was overweight and the vet told you that he or she needed to lose weight for health reasons… what would you do? Feed it more fat? Reduce its carbohydrate?

No, you would feed it less.

CAN YOU EAT TOO MUCH FAT ON KETO?

To answer this question. Yes.

You are more likely to overeat fat on a ketogenic diet than protein or carbohydrates (assuming you are keeping carbohydrate intake low). And guess what eating too much fat will lead to?

Best-case scenario, you’re still seeing progress and eating too much fat leads to slow weight loss. At the very worst, well, you might see your weight creeping in the wrong direction.

 Calories absolutely do matter , even on a ketogenic diet. Fats have the highest number of calories per gram at 9 calories versus carbohydrates or protein which have 4 calories per gram.

So even if you keep “insulin” low by limiting your carbohydrates (even no carbohydrates), but you’re overeating fat and protein, you can (and will) gain weight.

In 2018 alone I purposely gained 30 pounds (14kg) eating between 0 and 20 grams of carbohydrates per day. Purposely in the sense that my main goal was to put on muscle by combining a keto diet and bodybuilding.

So, there are still certain circumstances where you may look to eat more fat on your keto diet, let’s go over that, shall we?

HOW TO EAT MORE FAT ON KETO

After reading that, if you still believe you need to eat more fat, then keep reading.

Whether you are trying to gain muscle or really do need to eat more fat because your protein intake is already adequate 3I would recommend a “minimum” 0.8g per pound of lean body mass., there are plenty of easy ways to get in more fat without guzzling oil.

Remember, I said after your protein intake is already adequate, and you still require additional calories to hit your target. This means you are eating at least 0.8 grams per pound of lean body mass, but more about that on the keto macro calculator if you are interested.

The easiest way to eat more fat I alluded to above is to eat fattier cuts of meat. If you are eating lean sources of protein, the easiest switch you can make is opting for fattier cuts.

Think ribeye, NY strips, 80% or greater ground beef, chicken legs and thighs with the skin, salmon, etc.

If you are looking for something even FATTIER, I also occasionally order 55% ground beef from U.S. Wellness Meats. They sell 100% grass-fed beef and pasture raised meats that are shipped directly to your doorstep. A lot of fat renders from it, but it’s oh so tasty!

Last, another easy way to add in additional fat is to cook with fats such as coconut oil, olive oil, avocado oil, etc.

WHAT ARE GOOD FATS FOR KETO

HOW TO GET MORE FAT ON KETO HEALTHY SOURCES

What are healthy fats for keto? Well, I would say good fats for keto can take on a few definitions:

  • Foods that balance your omega 6 to omega-3 ratio
  • Foods rich in certain fats (MCT’s, CLA)
  • Fat sources that offer other benefits
Balance your omega 6 to omega-3 ratio

They say your average American eats on average a 16 to 1 ratio of omega 6 to omega-3’s. Contrast this to the recommended ratio of 4 to 1… that’s quite the difference.

Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3 ratio, as is found in today’s Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects.

The easiest way to improve your omega-3 to omega 6 ratio is by replacing some omega 6’s in your diet with omega-3 fat sources.

Good sources of omega-3 fat sources include fatty fishes like salmon, mackerel, and sardines. Other great sources that are keto-friendly include flax seeds, chia seeds, and walnuts.

If none of those fat sources strike your fancy, then I would recommend supplementing with a quality fish oil supplement.

I recommend the following fish oils based on 3rd party lab testing. Basically, the below supplements are more likely to meet what they say is on the label.

My recommended fish oil supplements: 

  • Nordic cod liver oil
  • WHC fish oil

5 of my favorite healthy fats for keto

If you’re looking to increase your healthy fats on keto, why not eat fat sources that offer other sources of nutrition and health benefits as the ones listed below.

Avocados

Avocados are rich in monounsaturated fat, but they also contain tons of fiber and rich in potassium.

Plus, who doesn’t love guacamole? Or a side of avocados with pork or turkey bacon and eggs for breakfast?

Cheese

If you’re wondering can you have cheese on keto? That would be my next recommendation so thanks for asking.

Cheese is a good source of fat that is also high in protein, a great source of calcium on keto, and contains the fat-soluble vitamins A, D, E, and K2. Even better if you can stick to cheese from grass-fed cows.

Dark chocolate

Yepp, chocolate! But actual chocolate… not “milk chocolate. The chocolate itself is high in fat but is also rich in antioxidants, iron, magnesium, and even fiber.

I would try to stick to 70% and above, but I stick to 85% or higher. Since they load most chocolate bars with added sugars, you must find one that uses a sweetener like stevia or monk fruit. I listed a few below:

Zero sugar added chocolate: 

Whole eggs

Eggs really are one of the most nutritious foods you can eat. Think about it, you’re eating an entire chicken in one small package.

Egg yolks, where all the goodness lies, are filled with a bit of practically every nutrient we need. Not only that, yolks are filled with plenty of antioxidants and choline which is good for the brain.

I know what you’re thinking, you’re worried about all the saturated fat and cholesterol… they have brainwashed you in the past to think dietary saturated fat and cholesterol is evil, but I assure you it’s not bad as you might think.

If you’d like to have a better understanding of saturated fat and cholesterol, I’d recommend checking out David Feldman’s website cholesterol code. You may also try searching his name and listening to a podcast as he discusses cholesterol more in-depth.

Nuts

High in healthy fats and in fiber, nuts are a tasty treat you can eat on a ketogenic diet.

Just be mindful as nuts contain carbs and are calorie dense… they also might be a trigger food for you, I know they are to me. Give me a jar of peanut butter and it’s game over.

Some of the lowest carb and most nutritious nuts include pili nuts, macadamia nuts, and brazil nuts. Also, refer to the image below for net carbs of various nuts for those following a ketogenic or low-carb diet.

Keto nuts how to get more fat

Fat bombs

While not my favorite way to add in more fat because they are easy to overeat and get out of hand… adding in little fat bombs or treats are great if you can control yourself. I’m also fond of a product from fellow keto bodybuilder keto savage the keto brick.

Here’s one of my favorite and simple to make fat bomb recipes.

HOW TO GET MORE FAT ON KETO EASY PB FAT BOMB

Closing thoughts on how to get more fat on keto

If you were wondering how to eat enough fat on keto, you might see how it isn’t as hard as you may have thought. A few simple swaps and maybe an addition or two should provide ample amounts of fat.

Also remember, you might not need to add in as much fat as you think. Sticking to an arbitrary percentage calculated originally for epileptic children isn’t probably what’s optimal for you.

Instead of asking how to get more fat on keto, most people should ask IF they need more fat to begin with.

While I know you want an exact number of how much fat to eat, it takes experimentation to find out what is optimal for your own body. However, a simple rule of thumb is if you’re not losing weight on keto… then dial your fat back.

Questions or comments? let me know in the comments down below. If you found this article useful, I’d appreciate if you shared it on social media or pin it on Pinterest.

How much fat should I eat on keto?

The amount of fat you eat should be calculated AFTER you've determined your total caloric intake and have sufficient protein.

What are good fats for ketosis?

Good sources of fats for ketosis include fatty fish, avocados, whole eggs, and nuts.

Do I have to eat a lot of fat to be in ketosis?

You do not need to eat a lot of fat to be in ketosis. The only requirement to establish ketosis is a sufficient reduction in carbohydrates.

How do I increase my fat intake?

An easy way to increase fat intake is by swapping leaner cuts of meat with fattier cuts. Another simply way to increase fat intake is to cook using healthy sources of fat such as olive oil, avocado oil, and coconut oil.

Why am I not losing weight on the keto diet?

If you're truly not losing weight on keto, it would be a result of not being in a caloric deficit. Here are 11 reasons why you may not be losing weight on keto.

What happens if you eat too much fat on keto diet?

If you eat too much fat on keto you will inevitably gain weight.

How Much Fat Should You Eat On A Ketogenic Diet?

So, we’ve established how many calories to eat on a ketogenic diet along with setting our protein and carbohydrate intake. The last piece of the equation you’re left with is how much fat should I eat on a ketogenic diet?

How much fat on keto?

How much fat on a keto diet is generally determined after your total calories, protein, and carbohydrates have been established. Many sites will tell you to set these numbers by percentages, but doing so doesn't take into account the individual and their goals.

how much fat on keto pinterest cover

So just how much fat should you eat on a ketogenic diet?

When you think of a ketogenic diet you’re thinking it’s a “high fat” diet…

and you’d be correct.

but not for the reasons you may be thinking.

This is why we’ve left it as the last piece in the puzzle to calculate after setting the total calorie count, and protein and carbohydrate intake within that total.

The fact of the matter is,  you can reach a state of ketosis with only protein and carbohydrate restriction.  So why do we eat so much fat on a ketogenic diet?

Simply put, fat acts as a caloric ballast, “a filler.”

You can also think of it as a lever that you dial up or down depending on the rate of weight loss or weight gain you wish to achieve.

how much fat on keto as a lever

After calculating the required amount of protein to prevent muscle loss, where it is not too high so as to prevent ketosis and restricting our carbohydrate intake to 30g net carbs, caloric intake would be too low, resulting in metabolic slowdown.

i.e. what most people would refer to as “starvation mode” just for the sake of using a term most people will seem to grasp.


But if my body runs on fat and I don't need to eat fat…

When we say that you can reach a ketonic state by just eating protein and restricting carbohydrates… we mean it.

This is because, from an energy standpoint,  your body doesn’t know the difference between dietary fat (fat you consume) and stored body fat  (fat on your body).

Therefore, the more dietary fat you consume, the less body fat will be lost. Aside from a few essential fatty acids, there is no real need to consume fat to reach ketosis.

In fact, an average person carries about 9,000 grams (~80,000 calories) worth of stored fat. Taking that into account, on average a person burns 100 calories per mile walked, that would be enough fat (energy) to walk 800 miles.

The primary purpose for including relative high amounts of dietary fat, as mentioned, is to keep our calories raised high enough to prevent a slowdown of our metabolic rate and because fat helps our food become more tasty.

i.e. “starvation mode”

Unless you’re using the ketogenic diet for the treatment of an ailment or disease such as epilepsy, which hopefully you would be doing under the care of a medical professional, high fat intake isn’t 100% necessary

Is it possible to eat too much fat on the keto diet?

Yes.

Next question.

I kid… I kid…

Is it possible to eat too much fat on the keto diet?

Of course! Just like protein or carbohydrate, a person can eat too much fat. Whether you are looking to lose body fat or put on muscle using a ketogenic diet, there is indeed a thing as consuming too much fat.

I know this goes against the dogma that a ketogenic diet defies the energy balance equation of calories in vs. calories out, but that’s for another discussion.

It is of our opinion that not all calories are created equal,  but calories still do matter even if they come from fat.  An individual’s biochemistry ultimately decides how the body will express (burn or store) those calories, which changes on a ketogenic diet.

But I digress.


OK, so just how many grams of fat should you eat on a keto diet?

Ready for it…

It depends.

If you’ve gotten our quick start guide or read the previous 3 posts in the series you may have a good idea of where to start.

Fat calories will make up the remaining calories after protein and carbohydrates are subtracted. This usually leaves you with about 60 – 80% of your calories coming from fat.

To calculate how many grams of fat you should eat on a keto diet:

 Fat calories = (maintenance calories – protein calories – carb calories) 

Fat calories / 9 (9 calories per gram of fat compared to protein and carbohydrates which is 4 calories per gram) = How many grams of fat you should eat on a keto diet.

To get your specific numbers, feel free to grab the keto quick start guide below which includes a one page pdf on getting you started right away along with a keto friendly food list or view the first 3 parts in the series below.

  • HOW MANY CALORIES SHOULD YOU EAT ON A KETOGENIC DIET?
  • HOW MUCH PROTEIN ON A KETOGENIC DIET?
  • HOW MANY CARBS ON A KETOGENIC DIET?

DON’T HAVE THE QUICK START GUIDE DOWNLOAD IT BELOW


How am I supposed to eat all that fat?

At this point you may be thinking how am I supposed to eat all that fat? And, if you’re not used to eating so much fat it may seem like a lot in the beginning.

Rest assured, it’s nothing to worry about. The fat in the diet helps provide a sense of fullness, and besides…

It makes food taste damn good.


What fats to eat on a ketogenic diet?

First off, avoid unhealthy processed fats and oils such as processed vegetable oils, margarine, hydrogenated oils or trans fats which have been shown to be damaging to your health.

Your best bet will always be saturated and monounsaturated fats from whole foods.

With that said, here are some examples to give you an idea of what fats to eat on a ketogenic diet:

  • Fatty cuts of meat (think Ribeye, NY Strip, skin on Chicken Thighs)
  • Fatty fish (salmon, mackerel)
  • Eggs (more specifically the yolks and preferably pasture raised)
  • Did we mention fatty cuts of meat like bacon? Yes… bacon
  • Healthy Oils (avocado, coconut, olive oil)
  • Nuts and seeds (our favorites are macadamia nuts and pili nuts)
  • Avocados
  • Cheeses

For a more complete list with fat gram count, download the list below.


All good things must come to an end

There you have it folks.

Throughout the 4 parts of this mini-series we’ve established how many calories you should eat to fulfill YOUR needs. Then, we showed you how to calculate your personal macros along with the WHY.

 A ketogenic diet, in essence, ends up becoming a “high fat” diet due to the fact that we must limit our protein and carbohydrate intake , but still keep our calories high enough as to not cause a big metabolic slowdown.

But that’s ok, one of the best parts about the ketogenic diet is all the delicious and satiating foods we are able to consume.

With the exception of a few essential fatty acids, ketosis can be established with a diet of all protein and restricting carbohydrates ala Protein Sparing Modified Fast (Which we will dive into another day).

As with everything, these guides are meant to give you a starting point where you can begin to make adjustments based on your own personal results.

I’ve learned that we are constantly learning new things each and every day to optimize our own health, looks, and performance. Try not to over complicate things and just take action.

What’s your go to staple to hit your fat intake?

Would love to hear your thoughts or maybe if a lightbulb went off. Simply let me know in the comments down below.

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