How Much Fat Do I Eat On Keto | Easy To Understand
In this video, you’ll discover how much fat
to eat while following the ketogenic diet.
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In this video, we’re talking about how much
fat do I eat on the ketogenic diet.
This is a common question that we get around
here, and so I want to help you figure out
how much fat you’re supposed to be eating,
and then give you some other tips around consuming
fat on the ketogenic diet.
So you can have absolute success with this
diet, and so let’s go ahead and jump right
into the topic.
So when we look at the ketogenic diet, it’s
estimated that you’re supposed to consume
70 to 80 percent of your calories from fat.
Now that sounds really overwhelming, because
that sounds like an enormous amount of fat,
but we have to remember that there are nine
calories per gram of fat, and so a little
bit of fat goes a long ways.
Now the other thing that we have to realize
here is that, a lot of people get thrown off
by this a little bit, but when you say 70
to 80 percent here you have to convert this
into grams to truly know how much fat you’re
supposed to be eating because we don’t measure
our food in percentages.
So the first step in this whole process is
figuring out what your caloric intake is.
Now when we look at every person as an individual
you know a lot of people will come to this
video, and they’ll be looking for the exact
number that they’re supposed to eat, but everybody
has a different amount of calories that they
are burning on a daily basis.
Right there’s a lot of factors that go into
What’s your age?
What’s your height?
What’s your physical activity?
You know, what are your goals?
Are you trying to actually lose weight?
Are you trying to gain some muscle?
And so you have to figure all this out in
order to really dial in how much fat you should
And so once you figure out what your caloric
intake should be on a regular basis, then
you can actually do the equation.
And here’s how this equation looks to really
dial in your grams of fat.
So let’s say that, for example, you’re taking
in 2,000 calories per day, you times that
by 0.7 for 70%, and you come out to find that
you’re supposed to be consuming 1400 calories
of fat per day.
Okay well, there’s nine calories in each gram
of fat so you divide that by nine, and you
end up with 155 grams of fat.
So here’s the deal.
Once again we want to really know what your
And so let’s say you’re trying to actually
lose weight while on the ketogenic diet.
You might want to throw a little bit of a
calorie deficit in there.
Throw in a 10 or 20 percent caloric deficit.
If you’re trying to build muscle, you want
to throw a 10 to 20 percent surplus in there.
And so what we need to do is go in and punch
these numbers into a kilo calculator, and
they’re going to help us figure this all out.
So maybe you already have your calories dialed
in, then this is how you figure out your grams,
but if you don’t have your calories dialed
in, what we can do is we can go to a keto
It’ll help us figure all this out.
I’ll put a link to a great one in the description
And so this is really how you go and dial
in your fat.
Now the next thing that you need to know when
consuming fat on the ketogenic diet, a lot
of people are coming from diets that were
high carb and high sugar.
And they’re going to a no sugar, low carb,
high fat diet, and it’s a big change for the
When you start consuming all that fat, it
can be a little uncomfortable.
You can get some bloating.
You can start to get some pain and tenderness
around the gallbladder area.
So essentially what you need to do at that
point is just back off the fat a little bit.
So if you go to the ketogenic diet, you just,
you know start feeling terrible, then go ahead
and back down on that fat and then ease yourself
So you’re not getting that bloating into that
in that discomfort around the gallbladder.
The other thing that we have to know around
the topic of fat in the keto diet is simply
that as we become keto adapted essentially
what happens is our body becomes much more
efficient at burning that fat for energy.
And so what will happen if we are consuming
too much dietary fat, when in ketosis our
body will actually burn that dietary fat for
energy and not the fat on our body.
Most people are on the ketogenic diet wanting
to burn that fat off their body.
Even if they’re trying to gain muscle they
still want to be lean.
If they’re just trying to lose weight obviously
you want to burn that fat off.
So you know one common goal that most people
go to the ketogenic diet for is to burn fat
And so if we are fat adapted, we will probably
have to pull that fat back so we actually
switch from burning all the dietary fat and
start burning fat on our body.
A lot of people say, “Well you know I’m
doing the ketogenic diet but not getting any
You can’t be consuming too much dietary fat.
So that’s why you have to really dial it in
and then of course pull it back, if you’re
still not burning your fat for energy.
The next thing that we need to know here is
a lot of people ask me well how much fat is
in this food?
How much is fat is in an avocado?
How much protein is in an egg?
You know basically what I like to do is I’d
like to use an app called Carb Manager.
You can go ahead and put an avocado in there.
You can put an egg in there.
And it’ll break down the macros.
It’ll tell you how many carbohydrates is in
it, how much protein, and then how much fat
is in it too.
So that is a really good resource.
Use the Carb Manager app to go in there and
dial in, you know, how much fat is in your
food so you can properly calculate everything.
The next thing that a lot of people ask me
is, you know, the actual fats they should
And this is a big one, because while on the
ketogenic diet you do not want to be consuming
hydrogenated oils and a bunch of unhealthy
fats that drive inflammation in the body.
And so what I will do is in the description
here is I will put a food list.
So I have all the different great fats that
you should consume while on the ketogenic
diet and make sure that you stay away from
the bad ones that are actually going to just
mess you up.
And so the last thing, and I already mentioned
this, but I’ll also put that keto calculator
in the description below as well.
So if you have any questions put them in the
comments section below here.
Give this video a thumbs up.
I’d greatly appreciate that.
And share it with your friends so that they
can get this whole fat equation right.
Like I said a lot of people start the ketogenic
diet, and they’re not getting results of losing
fat because of this fat issue right here.
And then lastly be sure to subscribe to my
channel, if you haven’t done so yet.
And check out my other videos on how you can
improve your health.
I’ll see you in the next video.