For years, decades in fact, human beings unfairly victimised fat and blamed it for what seems like all the health ailments in the world. Since around the early eighties, fat was demonised and was avoided at all costs as it was considered to be the sole cause of obesity, heart disease, hypertension, cancer, heart attacks, strokes, and many more health problems.
We have come a long way since then, however, and nowadays we’ve discovered that not only can some fats be very good for us, but that healthy fats are actually essential for optimal health and well-being.
This is good news for people on ketogenic diets, as keto diets are characterized by being high-fat, moderate protein, low carb diets. It’s established that too much protein can be detrimental to your health and well-being, but what about too much fat? Well, let’s take a look!
How much fat do you need on keto?
To establish how much fat you need on keto, you must first address your goals and fitness targets. This is where counting your macros on keto becomes important. Generally however, you should get around 60% of your daily calories from fat, 10% from carbohydrates, and around 30% from protein.
These numbers of course vary, but they are great guidelines to stick to. Some people however, opt to consume less than 60% of their calories from fats, which is perfectly fine providing carbohydrate and protein intakes remain fairly consistent. You should, however, try not to go much higher than 10% of carbs.
Which fats are ideal for Keto?
As you probably know, not all fats are created equally and some are most definitely better for you than others. For example, as a keto diet is not a quick fix, and is instead more of a lifestyle change, the vast majority of your calories from fat should come from healthy sources. A few of the best fat sources to choose from include:
- Oily fish
- Healthy oils
- Grass-fed butters
Try to avoid unhealthy fat sources such as trans fats, as they will do your body no good in the long run!
Can you have too much fat on keto?
The short answer is yes, you can. Often, you will find that keto dieters will eventually plateau and will stop seeing such impressive fat loss results after a few weeks or months. Some so-called “experts” will then tell them to ramp up their fat intakes and to reduce protein and carb intakes.
Arguably, however, this is not practical or effective because calories still matter, even on keto. If you are getting too many from fats, and not enough from proteins, and even from carbs, your weight loss will stall, you may even gain weight, and your health could be at risk.
You see, if your calories from fats are too high, you could not be getting enough vegetables and nutrients from said veggies, which could cause chronic inflammation. Not only that, but studies have found that very high lipid intakes could potentially increase LDL cholesterol, even if they come from healthy sources. When it comes to fat on keto, you really can have too much of a good thing.
Where do you stand on the ‘more fat is better’ argument when it comes to keto? Share your opinions with us in the comments section 😉