High Fat Intake

Why Fat Intake is So High in the Ketogenic Diet

One of the defining features of the ketogenic diet is its high fat intake. The macronutrients are often divided in the range of 60-80% fats, 20-30% protein, and 5-10% carbohydrates depending on the specific version of the ketogenic diet. This macronutrient composition is in sharp contrast to the standard American diet, which is typically high in carbohydrates and low in fat.

The high fat intake in the ketogenic diet is necessary to induce ketosis, as the body needs a steady supply of fatty acids to produce ketones. When carbohydrate intake is restricted, the body must rely on fat for energy, and the liver begins to break down stored fat into ketone bodies. This shift in metabolism can take several days to occur and requires sustained high fat intake.

Recommended Fat Intake in the Ketogenic Diet

The exact amount of fat needed varies depending on individual needs and goals. Generally, fat intake should make up 60-80% of total calorie intake on the ketogenic diet.

To calculate the amount of fat needed for the ketogenic diet, an individual would first need to determine their daily caloric needs. This can be done by calculating their basal metabolic rate (BMR) and then factoring in their daily activity level. Once daily caloric needs have been determined, the individual can then calculate 60-80% of those calories to determine their daily fat intake. We are going to use 70% for these calculations because our protocol calls for macronutrient ratio of 70% fat, 20% protein, and 10% carbohydrates.

While fat is a crucial component of the ketogenic diet, it is important to properly balance fat intake with the other macronutrients. Consuming too much protein, for example, can lead to the production of glucose in the body, which can kick the body out of ketosis. This is the reason our protocol recommends to consume only moderate amounts of protein, around 20% of daily calories.

Fat Intake Examples

This is using approximately 70% of daily calories as fat intake. It’s recommended to supplement with MCT oil at 70% to ensure a state of ketosis.

Men:

Women:

We will discuss specific foods to eat and avoid in the chapter “The 30-day Keto Challenge”. If you don’t want to focus on the calculations or add calories on a daily basis, you can follow our recipe guide as it’s designed to help people meal plan and maintain a state of ketosis.

Quick Summary

The ketogenic diet is characterized by high fat intake, often accounting for 60-80% of total calories, in contrast to the standard American diet, which is typically high in carbohydrates and low in fat. High fat consumption is crucial for inducing ketosis as it provides a steady supply of fatty acids for ketone production. When carbohydrate intake is restricted, the body uses fat for energy, breaking down stored fat into ketone bodies. Determining the amount of fat needed in a ketogenic diet depends on individual caloric needs, which can be calculated using basal metabolic rate (BMR) and activity level. A proper balance of fat and other macronutrients is vital, as excessive protein can produce glucose and disrupt ketosis. The article provides a detailed table illustrating fat intake examples for both men and women, based on their weight and activity level. It also recommends following their recipe guide to simplify the process and maintain ketosis effectively.