How Much Fat to Eat on Keto?

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How much fat do you need per meal when you’re on the ketogenic diet?

There have been a lot of theories about consuming more fat when doing the ketogenic diet. Lots of people ask, “Isn’t eating more fat dangerous for my heart?”

No, it’s not. In fact, it’s the sugar that clogs up your arteries — NOT the fat.

The ketogenic diet is super safe when done correctly, but you have to watch the amount of fat you’re adding to your diet as well. When you eat too much fat, you’ll end up burning the dietary fat and not your own fat.

So, what’s the magic number when it comes to eating fat?

20-40 grams per meal.

To help you plan out adding fat to your diet, here are some examples of the amounts of fat in some foods:

 

FOOD	AMT	FAT	CAL	Per Meal
1. Heavy Cream	*1 tbs	*5 g	*51	*6 tbs
2. Egg	*1 egg	*5 g	*74	*3-4
3. Beef (80%)	*3 oz	*16 g	*213	*3-6 oz
4. Coconut Oil	*1 tbs	*14 g	*120	*2 tbs
5. Brie Cheese	*3 oz	*28 g	*300	*3 oz
6. Almond Butter	*1 tbs	*10 g	*100	*3 tbs
7. Olive Oil	*1 tbs	*14 g	*119	*2 tbs
8. Bacon	*1 slice	*3 g	*43	*3-6 slices
9. Pecans	*10 nuts	*20 g	*196	*15 nuts
10. Macadamia Nuts	*10 nuts	*21 g	*204	15 nuts
11. Peanut Butter	*1 tbs	*8 g	*94	*3-4 tbs
12. Almonds	*10 nuts	*6 g	*70	*3-4 tbs
13. Avocado	*1 whole	*30 g	*322	*1
14. Ice Cream (MUST have NO sugar)	*1 cup	*22 g	*200	1 cup