Keto Diet Facts & Tips

How do I increase fat intake on keto?

Add more fat to your diet from the list of healthy fats.

People often can’t eat enough fat on the keto and intermittent fasting plan, because they’re told that 75 percent of their calories should be from fat. Some people end up stuffing themselves with fat, trying to reach that goal of 75 percent calories; it’s equivalent to 140 grams or 1,260 calories on average.

But here’s the best way to determine how much fat you should eat: by your hunger. In other words, if you’re satisfied, don’t eat. If you’re not hungry, don’t eat. You don’t have to force yourself to eat enough fat to try to get to 75 percent. Most of the food you’ll be eating comes with a combination of protein and fat. Most protein sources contain fat, which contributes to the overall amount you consume. You may not need as much fat as you think. Go by your hunger.

Your body has an ability to burn its own fat versus the fat coming from your diet. The goal, in losing weight, is to get your body to eat its own fat as a source of energy. Clearly, when you’re starting out, you’re going to need to consume more fat since your body isn’t yet using its own. Eating fat allows you to go longer between meals when you first start on keto and intermittent fasting. The amount of calories you consume in your meals will decrease as your body starts consuming the calories in its own fat.

When you hit your weight-loss goal and you don’t want to lose any more, simply increase your dietary fat and your body will not burn its own stored fat.

So, you eat more fat at the beginning of keto, and in the maintenance phase once you’ve lost enough weight, but you’ll decrease it in between. And that’s how you eat enough fat on keto and intermittent fasting!

Last updated: Apr 07, 2023 02:34 AM