how much fat on keto diet per day Pin on keto fast weight loss

January 15, 2023

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Starting out on the keto diet can be quite intimidating. There are so many rules to follow and it can often be quite difficult to determine what you should be eating on a daily basis. One of the most important aspects of the keto diet is ensuring that you’re consuming the right amount of fat. But how much fat per day is actually required for the keto diet? According to experts, the typical macronutrient breakdown for the keto diet is 75% fat, 20% protein, and 5% carbs. However, the exact amount of fat that you should be consuming can vary depending on a number of factors such as your age, weight, and activity level. For most people, consuming around 70-80% of their daily caloric intake in the form of healthy fats is a good place to start. This means that if you’re consuming a daily caloric intake of 2000 calories, roughly 1400-1600 of those calories should come from fat. It’s important to remember that not all fats are created equal. When following the keto diet, it’s important to focus on consuming healthy, nutrient-dense fats such as avocados, nuts and seeds, fatty fish, and olive oil. Consuming saturated and trans fats, which can be found in processed and fried foods, should be avoided. In addition to consuming enough fat, it’s also important to ensure that you’re consuming enough protein. This is because a lack of protein can lead to muscle loss, particularly in those who regularly exercise. On the keto diet, it’s recommended that you consume around 0.6-0.8 grams of protein per pound of body weight. So, what does a typical day on the keto diet look like in terms of fat consumption? Let’s take a look at a sample menu: - Breakfast: Avocado and bacon omelette with a side of spinach and mushrooms sauteed in olive oil - Snack: Handful of almonds - Lunch: Grilled salmon on a bed of mixed greens with a side of roasted cauliflower drizzled with olive oil - Snack: Sliced bell peppers dipped in guacamole - Dinner: Baked chicken thighs with a side of roasted brussel sprouts and a small caesar salad with a high-fat dressing Remember, the key to success on the keto diet is ensuring that you’re consuming enough healthy fats while limiting your carb intake. By following these simple guidelines, you’ll be well on your way to achieving your weight loss goals and feeling your best.

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