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Complete Guide to Fats & Oils on a Low-Carb Ketogenic Diet

The main focus of the ketogenic diet is to get the macronutrient ratio right. Ideally, you should be eating 5-10% calories from carbs (net carbs), 15-30% of calories from protein and 65-75% calories from fat (or even more) in order to benefit from ketone bodies produced by your liver.

So, what is the ideal fat intake on the ketogenic diet? The amount of fat varies for all individuals and depends on your goal. In general, you won't need to precisely count fat intake or calories on a ketogenic diet, because eating food naturally low in carbs will keep you sated for longer.

Based on studies, proteins and fats have been shown to be the most sating nutrients, while carbohydrates the least sating. Fat provides a steady supply of energy with no insulin spikes. That's why, you won't experience any cravings or energy and mood swings.

However, in some cases counting calories and keeping track of your macros make help you break through a weight loss plateau. If you want to find out your ideal fat intake, have a look at KetoDiet Buddy, a free online keto calculator we have developed for our blog. All the recipes on my blog and in KetoDiet and KetoDiet Basic include detailed nutrition data to help you track you food intake.

Furthermore, the macronutrient ratio is not the only aspect you should consider. When increasing your fat intake, it's critical to understand which fats are beneficial and which may damage your health. Simply put, the type and quality of fats matter. When deciding which oils and fats you should use, follow these rules:

You can download a print-friendly version of this guide here!

1. Use Saturated Fats for Cooking

Saturated fats have been cursed and deemed to be really bad for our health. We've been brainwashed for the last 50 years that saturated fat and cholesterol are the major causes for coronary heart disease and obesity. The entire lipid hypothesis was based on bad science - the flawed and fraudulent research of Ancel Keys.

If you still believe that saturated fat and cholesterol are bad, check out my post here: The Obesity Epidemic, the Truth about Cholesterol and Saturated Fat.

Saturated fats are found in red meat, cream, butter, ghee, lard, tallow, eggs, coconut oil or palm oil (use organic from sustainable agriculture).

They are the most stable, have long shelf life and high smoke points. Use these oils for most of your cooking. In fact, most of your fat intake should come from saturated and monounsaturated fats.

2. Add MCTs to Your Diet

Medium-chain triglycerides (MCTs) are saturated fats our body can digest very easily. MCTs, which are mostly found in coconut oil, behave differently when ingested and are passed directly to the liver to be used as an immediate form of energy. They are also present in butter and palm oil in smaller quantities.

MCTs are used by athletes to improve and enhance performance and are great for fat loss. If you can tolerate pure MCT oil with no stomach discomfort, you can get it in a supplement form. You can get MCT oil on Amazon.

3. Include Heart-healthy Monounsaturated Fatty Acids

Monounsaturated fatty acids (MUFA, omega 9, oleic acid) are found in avocados, olives, beef and nuts (especially macadamias) and have been known to prevent heart disease. Studies show that consumption of monounsaturated fatty acids is associated with better serum lipid profiles.

Oils high in MUFA such as extra virgin olive oil, avocado oil and macadamia nut oil are best for cold use (MUFA are less stable than SFA), for finishing meals or after cooking.

4. Use Unsaturated Fats But Don't Heat Them

Polyunsaturated fatty acids (PUFA), omega 3 and omega 6 fatty acids are both essential and our body needs them. However, our diet is often loaded with PUFA and we eat too many of them.

They are called "poly", because they contain many double bonds which tend to react with oxygen when heated and form harmful compounds such as free radicals. This oxidative damage is a process that creates free radicals in the body and increases inflammation in our body and the risk heart disease and cancer. Chris Kresser suggests that total intake of PUFA should be no more than 4% of daily calories.

In general, polyunsaturated fats are unstable and not suitable for high-heat cooking. Organic, extra virgin olive oil, nut oils, sesame oil, flaxseed oil, avocado oil are best for cold use. While flaxseed oil should never be heated and should always be refrigerated, some oils (avocado, macadamia, olive) can be used for finishing your meals or light cooking.

5. Balance Your Omega 6 and Omega 3 Fatty Acids

Both omega-3 and omega-6 fats are essential, polyunsaturated fatty acids. However, studies show that Western diets are deficient in omega 3 fatty acids. In fact, the omega 3 to omega 6 ratio is very unfavourable (15:1 – 17:1). Ideally, this ratio should be balanced at 1:1. The closer you get to this ratio, the better it will be for your health. Studies show that while elevated intake of omega 6 and deficient intake of omega 3 fatty acids are associated with cardiovascular disease, stroke, autoimmune disorders and other inflammatory diseases, reduced intake of omega 6 may protect against these diseases.

Because it's likely you are already getting enough omega-6, focus on increasing your intake of omega-3 foods, such as wild salmon, fermented cod liver oil, grass-fed meat, walnuts and macadamia nuts.

6. Use Animal Sources for Most of Your Omega 3 Intake

Omega 3 fatty acids are either short-chain (alpha-linolenic acid, ALA) mostly found in seeds and nuts or long-chain (eicosapentanaenoic acid , EPA and docosahexaenoic acid, DHA) found in fish and seafood. While EPA and DHA favourably affect omega 6 to 3 ratio, ALA first needs to be converted to EPA or DHA. Unfortunately, our body is extremely inefficient in converting ALA to EPA and DHA. That's why it's so important to get omega 3 fatty acids primarily from animal sources.

When using animal sources, always opt for grass-fed meat for maximum omega 3 fatty acids. In fact, grain-fed meat is low in omega 3 but loaded with omega 6 fatty acids.

7. Focus on Smoke Point, Oxidation Rate and Shelf Life

The higher the smoke point is, the better. In general, oils with high smoke points can be cooked at higher temperatures. Heating oil above its smoke point damages the oil and loads it with free radicals.

The slower the oxidation rate is, the better. Heating oil up to its smoke point will increase its oxidation rate. However, oils and fats can oxidize even on the shelf when exposed to oxygen, light, moisture and even temperatures below their smoke point. Also, metals like iron and copper can act as pro-oxidants.

All oils can go rancid on a shelf which often loads them with free radicals. In general, oils high in saturated fat last longer (12-24 months) than oils high in monounsaturated (6-12 months) or polyunsaturated fats (2-6 months).

8. Avoid All Unhealthy Oils

Processed vegetable oils, margarine, hydrogenated oils, partially hydrogenated oils and other trans fats, interestified fats - sunflower, safflower, cotonseed, canola, soybean, grapeseed and corn oil are all damaging to your health. Trans fatty acids and processed oils:

  • are oxidized during high-heat processing which creates free radicals
  • they are often made from genetically modified seeds
  • are pro-inflammatory and bad for your gut health
  • consumption of trans fats increases risk of coronary heart disease
  • consumption of trans fats negatively affects cholesterol levels - reduces concentrations of HDL cholesterol ("good" cholesterol) and increases concentrations of low-density LDL cholesterol ("bad" cholesterol)
  • associated with increased risk of cancer

Trans fats do exist in nature but also occur during the processing of polyunsaturated fatty acids in food production. Naturally occurring trans fats have been found to be beneficial compared to artificial trans fats. Natural trans fats are found in dairy products and meat from grass-fed animals.

Artificial trans fats are referred to as "metabolic poison". Eliminate these from your diet by avoiding foods that contain hydrogenated or partially hydrogenated oils. These types of trans fats are typically found in margarines, cookies, crackers or even French fries.

Fats in a Nutshell

I recommend these healthy oils & fats. Here in an overview of fats you can use as part of your healthy diet.

You can download a print-friendly version of this quick overview here!

Note: Most of the data below is based on the USDA food database and several other scientific sources. A few of them had to be estimated to account for variations and therefore may not be 100% accurate.

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (115)

I follow a keto lifestyle.. I consume a can of coconut cream 100%  with no added water or additives. Will I put on fat or weight with this?

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It depends on your overall daily fat intake. You can check your macros using this tool: https://ketodietapp.com/Blog/page/KetoDiet-Buddy

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Hi dear,
My wife has cancer, and we like have ketogenic diet for fighting cancer,
In  diet should have more faty foodketogenicfatyout 70 percent of calories,
Can we have just olive oil for all of calories that we need?
Thx for your attension

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Hi Ali, olive oil is one of the healthiest options but you can include other oils too. Olive oil is great for salads but other fats such as ghee, lard or coconut oil are better for cooking. The ketogenic diet is a great approach for fighting cancer - this is a good book your wife may like: http://amzn.to/2ejbo8q and here's more about the book and the authors: ketodietapp.com/.../book-review-the-ketogenic-kitchen-kale-crackers

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Hello,
Sorry to post on an old thread, but I was wondering about fish canned in olive oil.  Does the heat from the canning process damage the olive oil?

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Hello David, I'm not sure what temperature is used for canning, so I don't know how (if) it affects the olive oil they use. I think it may be better to buy fish in water and add healthy fats to your meal.

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When I fry an egg I use about 1 tbsp pf extra Virgin olive oil as I like the flavour best. Does this count as light cooking?

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I wouldn't consider that light cooking but think it's ok if you like it. The Greeks have been using olive oil for everything and they are still one of the longest living nations.

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I noticed you sell coconut ghee in your store. Is it a 50/50 mix?
Do you know the nutritional details on it? It is not in the charts. (Smoke point, Omega6:Omega3, MUFA/PUFA/SFA, etc).
Thank you, Martina.

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First I was trying to find it in our recommended products: ketodietapp.com/Recommended/Products.aspx?id=foods - then I realised that the post linked to my Amazon Store Smile The 50/50 blend should have about 78 % SFA, 20% MUFA and 2% PUFA. The content of PUFA is so low that the ratio doesn't really matter. It's a grass-fed product so it should mostly be omega 3s. Smoke point is somewhere between 175-250 C.

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I bought lightly salted roasted almonds and I noticed in the ingredients Vegetable oil. Is there enough vegetable oil to consider these almonds bad?

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It depends how often you eat them. Ideally, you should avoid vegetable oil but if you have it once in a while it shouldn't be an issue.

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Hi Martina,
Thanks for the posting about cooking oils. Have you tried the new Algae Oil from Thrive?
It has 90% monounsaturated fat and a higher smoke point than just about any other oil out there.
Would be interested to hear your review!!

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Thank you Sara, I haven't tried it yet but will have to! Smile

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I am so glad I found this blog.  I have been on the Keto diet since March and have only lost a total of 3lbs.  I can't figure out what is going on with me.  I only eat around 30 carbs a day, but haven't really counted my proteins and fats.  My calories range from 1200 to 1300.  I do enjoy my couple glasses of wine in the evening, but wondering if that could be what's stopping it.  Using your log I'm going to pay more attention to my proteins and fats and calories, since I have the carbs down.  Any suggestion you can give me would be most appreciated.  thank you.

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Hi Teri, have a look at this post: ketodietapp.com/.../how-to-low-carb-15-common-weight-loss-mistakes

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Hi Martina, I would like to know what to eat after heavy resistance exercise whilst following the ketogenic diet. There has been misconception whereas to add carbohydrates into my post workout meal in order replenish glycogen or to commence with a typical ketogenic meal to sustain the body in ketosis. What will be the most suitable option in order to obtain maximum results. Thank you.

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Hi Kay, I'd go for a high-protein meal and avoid too much fat right after the workout: ketodietapp.com/.../ketogenic-nutrition-and-exercise-protein
Some people do carb-ups, you can learn more about them here: ketodietapp.com/.../keto-diet-nutrition-and-exercise-carbs

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Riho, what is the name of the blood test to ask for - and the name of the "internationally certified independent laboratory" if you don't mind sharing? I would like to get it as well. Thanks.

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Hi!
I agree- diet is very important and by my opinion best is lifestyle diet- Mediterranean one. And Omega 3 is really powerful! I myself lead my food about twenty years but it was`t enough- I had psoriatic arthritis with serious diagnosis it really flared up in my joints so I couldn`t exercise anymore (martial arts).
I’d consider myself cured using natural Omega 3 oil (fish/extra virgin olive oil combination with polyphenols) by my weight from a North-European producer. The producer also offers blood tests from a internationally certified independent laboratory, which shows that they are completely sure of their product. As I was sceptic I measured, and still do, Omega 3 effect and Omega 6:3 ratio due to its importance.
My first test ratio was 8,4:1 (27-th of February 2013), second after four months 3,4:1 and third a year later 1,6:1 and now I´m fine.
As for the test, it’s a simple dry blood-spot test for home sample collection. Leading laboratories analyze the sample to determine your fatty acid profile as a reflection of your diet. The balance test identifies levels of 11 fatty acids in the blood with 98% certainty. You will learn your blood levels of omega-3 and your ratio of omega 6:3 for balance, plus receive a report to increase your health and dietary awareness. Test results will show whether your diet is balanced or unbalanced and one more thing you’ll find out is how well your cells acquire vitamins and minerals.
Over 136 000 blood tests have been done now.

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That sounds interesting, I'll definitely look ore into this, thank you for your insights!

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Hi! Thanks for all this wonderful info. I'm starting this diet recently after having gained weight or not been able to lose any weight on various HCLF, gluten free, and vegan diets. I wanted to know about cheat meals and if they really obstruct weight loss significantly or just slow it down a little. If were to be keto Mon-Sat strictly, but then have a cheat meal on Sundays would this really be detrimental to my weight loss?
Thanks for feedback!

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Hi Alessia, I don't recommend cheat meals. If you really need to have a cheat meal, go for it but don't make it a habit and don't plan having them. Here's more info: ketodietapp.com/.../how-to-low-carb-15-common-weight-loss-mistakes

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Hi - many thanks for your excellent site!
I wonder if you could have a view on cold-pressed rapeseed oil?
We avoid highly processed vegetable oils, but are somewhat confused as to whether the cold-pressed equivalent is worth using. It is marketed in the UK as being high in Omega 3 and therefore good for you.
Apologies if this is a dumb question. Smile

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Hi Dan, I'd avoid it completely. Rapeseed oil/ canola oil is marketed as health food just like agave syrup but it's far from being healthy.
Although it is high in omega 3s, it's very likely it comes from a genetically modified crop. It's high in PUF, easily gets rancid and turns into trans fats. I think there are always healthier choices you can use for salads, such as extra virgin olive oil.

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How important is cold-pressed Olive Oil?

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It has the most beneficial health effects. Extra virgin olive oil is made using a process called "first cold-pressed".

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Hi Martina,
As always, a very informative and helpful post, thank you. I just have one question: is sunflower oil for cold usage (e.g., vegan mayonnaise) an absolute no-no by its nature, i.e., including the unrefined, organic kind?
If so, what other oil would you recommend for making vegan mayonnaise that is neutral in flavour? I tried macadamia oil for example, but it was disgusting, just tasted of macadamia oil. What about avocado oil?
Thank you!
Lukas

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Hi Lukas, I like walnut oil for making mayo. I find it to be a good compromise as it tastes more neutral than avocado or macadamia oils. If you didn't like macadamia oil, then avocado oil is not the best option. Unrefined/ cold-pressed sunflower oil is ok for cold use because it's high in MUFA so you can use it for making mayo.

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There is a lot of info in here, and much of it looks well thought out at first glance.  I will read more carefully, because I am starting my weight-loss keto diet, and I believe in getting as much info as possible.
One thing stands out in a glaringly negative way for me:  You claim that saturated fats and monos like butter, lard, olive oil, pork fat etc. have 'high smoke points,' and that oils like grapeseed have a low smoke point.  This is exactly backwards.
It's hard for me to take anyone seriously when they mess up something so basic as this.

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You may be confident about what you are saying but you are wrong. Saturated fats have high smoke point and grapeseed oil is very high in omega 6 and is also highly processed - I never said anything about grapeseed oil & its smoke point because that's not why we should avoid it.
Processed grapeseed oil has high smoke point but so does processed sunflower oil - all are bad choices for our health. Butter doesn't have high smoke point (medium-low) - only ghee (clarified butter) does because there are no milk solids. I suggest you do your own research.

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Wow such a great blog, you have applied such good information, I am so excited, I have so many things to learn about keto, Thanks

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Thank you Deborah!

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Hi. I am not losing weight on ketogentic diet. I eat the same stuff. Breakfast is 3 eggs with 1 tablespoon of cocunut oil. Lunch 4oz chicken with veggies, 1 tablespoon of mayo (organic), hot sauce. Dinner the same thing. And for snack a quest bar or almonds. I drink 90 plus oz of water. I use a lot of salt on my food. I don't know why I'm not losing.

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Hi Kelly, please, check out this post - it lists common mistakes on a ketogenic diet: ketodietapp.com/.../how-to-low-carb-15-common-weight-loss-mistakes

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Drop the quest bar.. too much carbs/sugar in those. Also you might be over consuming protein. If you consume to much protein your body will convert it to sugar.
If this doesn't help. start weighing the almonds.. they are high in calories. Keto doesn't automatically equal weightloss. Only calorie deficit will do that.

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Well said!

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I'd adjust your fat intake, first of all, if this is all the fat you're eating a say (1 tbps olive oil /1 tbps mayo/ almonds).
Keto is about fat, up your fat and you will not be eating much of anything else (carb or protein). Wish you the best.

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You have avocado oil listed as a light cooking oil, but it has a very high smoke point and I've read other articles advocating avocado oil for high heat cooking. Is there a reason you don't use avocado for high heat?

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Hi Eric, yes, I prefer using avocado oil in salads, for making mayo or light cooking. It may have a high smoke point but is still made from monounsaturated fatty acids that are less stable than saturated fats. Hope this helps!

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Dear Martina, I recently started a Keto diet and was wondering how much saturated fat should make up my typical fat ratio. I'm about 160 lbs, male, 19 yrs old, and I lift 6 days a week. Thanks for reading

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Hi Zachary, I don't know the answer and I don't think there is any recommended amount on a low-carb diet (if we ignore the dietary recommendations based on the current food pyramid). Everyone handles saturated fats differently and some people may experience higher cholesterol levels when consuming large amounts of saturated fats (about 25-30% of people who follow a low-carb diet do). The truth is that we shouldn't ignore high cholesterol levels, even if high cholesterol is not what's causing heart disease. The recommendation made by Dr Volek and Phinney is to decrease saturated fat intake and increase monounsaturated fat intake if you experience that.

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I have a question about Sunflower Butter.  I know that sunflower oil is not recommended. However, I am wondering if Sunflower seeds and sunflower butter are okay. I love them and so that's why I am asking.  Also, wondering if you have any insight on a product that I have been asked to try KETO-OS which is supposed to put ketones into your blood stream within an hour, regardless of whether or not you are on a ketogenic diet. I know ketones have tremendous health benefits so would love your thoughts.

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Hi Johnna, sunflower butter is fine - it depends on how much you use but nuts and seeds in general should be consumed in moderation (they are on top of the "keto pyramid").
When it comes to KetoOS, you might have noticed that I removed the link you used at the end of your comment. Why? Most likely, it's just one of the tens of spamming comments I receive on on blog every day. It's a MLM company and their distributors get large cuts from selling it anywhere they can. Maybe it's not your case and that's why I approved your comment. If you are interested in my thoughts, have a look at the comment section in this post: ketodietapp.com/.../new-ketodiet-basic-update-and-future-plans

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I am curious what someone like me, who is allergic to coconut can use for MCT replacement?  I cannot find if the MCT oil is coconut based, but I am guessing it is. (I am looking to find palm oil, but if MCT oil is not coconut based, I would rather use it)

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I'm not sure but I'd probably avoid it. It depends what you want to use it for - even butter and ghee contain MCTs, although not as many as coconut oil. Red palm oil is also a source of MCTs (get the one from West Africa).

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can i use ghee for 4 eggs omelette daily at taking..?

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Hi Rahul, yes, ghee is a great option for cooking!

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I love all this information, thanks for putting it all together. I have one though, because I'm confused about avocado oil. I recently bought some avocado oil, the Chosen Foods brand, and I saw that it says "high heat cooking oil." Confused, I've done some light research and I continue to find that avocado oil is one of the best recommended oils to cook, with due to its high smoke point. I've looked at your charts and the smoke point is pretty high, higher then the ones you recommend for high heat cooking.
I don't plan to cook with this oil, but I'm confused. You mention it is recommended for light use because it is low in SFA, and high in MUFA which is less stable. What about the high smoke point?

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Yes, that's correct - it's because avocado oil is high in MUFA. Avocado oil is ok for light cooking but because it's mostly made of monounsaturated fatty acids, I'd use it for light cooking, not deep frying. Smoke point is just one of the factors. Hope this helps!

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I'm currently doing research on the Ketogenic Diet before I start. I am currently taking CLA supplement which is safflower oil, is that Ok on this diet? And also is Greek yogurt Ok?

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Hi Gloria, I'd avoid safflower oil (see notes in this post). Yes, Greek full-fat, unsweetened yogurt is great for a low-carb diet Smile You can read more about carbs in yogurt here: ketodietapp.com/.../Ketogenic-Diet-FAQ-All-You-Need-to-Know

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the calculator wants me at 66g of protein no matter wat. will i lose muscle going below that intake? i want to eat lots of fat n 30g carbs a day but in order to lose i'd have to be at less than 1000cal a day acc to the calculator.
i'd rather eat less protein n be able to have my vegs!
my bf is 40%--im obese. so my bmr is quite low already, 1850, so 1500cal a day isnt going to do much to lose wgt huh? even 1200 cal would be pushing it...i cant figure out how to eat enuf vegs & live in ketosis. i could starve my body of vegs for a month even but longterm it would be asking for trouble. deficits of vits & mins & antioxidants etc.
so wud lower protein be ok longterm? cant find this answer.

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Hi Helene, I guess you are looking at the "fast" or "moderate" fat loss? The calculator uses your data to calculate the "ideal" macronutrient intake. However, in some cases, it's better to stick with "slow" fat loss. For example, for people who are relatively active and have lower body fat %, the macronutrient intake is different than for those with high body fat % and low activity level.
1500 kcal actually sounds reasonable to me. You should eat about the recommended amount of protein - eating less or more may either cause muscle mass loss or kick you out of ketosis (you don't need to eat precisely 66 grams but try to aim for roughly this number). Here is more about it: ketodietapp.com/.../All-You-Need-to-Know-About-Protein-on-a-Low-Carb-Ketogenic-Diet
You can still eat vegetables and stay in ketosis - no need to go extra low-carb. Here is  ore about it: ketodietapp.com/.../Total-Carbs-or-Net-Carbs-What-Really-Counts Hope this helps!

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Hi- Based on this article, I was wondering what the recommendation is for % SFA, PUFA, and MUFA for total fat consumed in a day?

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Hi Bill, there is no recommended amount of %SFA, PUFA and MUFA. There is a rule that you should try to balance your omega 3s and 6s, ideally 1:1 ratio. Your fat intake depends on your individual needs and energy requirements - some people may need 150 grams, some 200 grams. Most of your fat intake should come from MUFA, Omega 3s (animal sources) and SFA. Even Omega 6s are essential, just make sure you balance them with your omega 3s. Hope this helps!

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Thank you for your input- I've just that I've seen schools of thought where there is a case for having PUFAs as the majority fat (60%, 20% SFA, 20% MUFA) to induce a deeper state of ketosis. Reasoning is it increases beta-hydroxybutyrate levels and insulin sensitivity thereby indicating fat lipolysis has increased.
I appreciate your site and all the info it has.
Thanks!

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Thanks for your input Bill, I'll have a look at this!

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great informations. It is recommended 3g of omega 3 per day (?). Ideal ratio between omega 3 & 6 is 1:1. So, per day, we have not to overtake 3g of omega 6 ? It is not easy to eat less than 3g of omega 6 because they are everywhere... Wich quantity of omega 6 not to exceed ?
Your site is great and very usefull.

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Thank you Ulysses! 3-6 grams of omega 3s is the minimum recommended amount and if you eat more, you can eat more omega 6s. Ideally, you should try to balance omega your 3 to 6 intake but it doesn't have to be exactly 1:1. Hope this helps!

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Thank you Martina, yes its helps a lot because I used to believe not to overtake 3g of omega3 per day. Now I know I can increase my omega3 intake to 6g if necessary.
Your site is very usefull !

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Hello and thanks for writing the article.  I am targeting to drop say 10 pounds over the next monnth.  Based on Ketostix I am now in ketosis - looks like the 4mmol level.  So help me with the math.  A pound is I beleive 3000 calories so that implies a target of 30000 calories and if 30 days in a month that I think implies running a deficit of 1000 calories a day.  I think males run about 2500 a day so I woudl need to intake 1500 calories ofeverything per day.  Likely implies roughly 1000 calories of fat per day.  Does this all ROUGHLY make sense?  If so then  how many grams of fat equals 1000 calories??????

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Hi Peter, 1000 calories equal roughly 111 grams of fat and 1500 kcal a day sounds reasonable. However, I wouldn't rely just on math because there are other factors that affect weight loss (insulin & glucose, satiety, etc.). Calories still matter but it's different to have a calorie deficit on a low-carb diet compared to a low-fat ("regular" calorie-restricted) diet. I have more about this here:  ketodietapp.com/.../Practical-Guide-to-Keto-Paleo-Diet-for-Health-and-Long-Term-Weight-Loss

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My question in regards to seeds and nuts and other fats such as avacados. Can I combine flaxseeds or any other seeds or nuts (I currently eat pecans that I love, I'm not really into macadiam nuts). To stay in ketosis and with a fat content of 90% if possible.  I love coconut oil.  I don't really consume meat or chicken rarely ever have salmon or any fish.  I would like to do ketosis salads combining salad ingredient such as lettuce cucumbers and black olives with coconut oil as a dressing and nuts and seeds that will keep me in ketosis.  Could you suggust any salads with this combination or any other ingredints that are high in fat (90%).  The ingredients calorie count and fat percent.  Eating this way has help me with so many symptoms that have suffered with as result of a high carbs.  Thank you so much. I had a stressful day and I indulged in candy so I'm current out of ketosis.  

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Hi Alisha, you can try fat bombs instead of high-carb candies: ketodietapp.com/.../tagFatBombs&title=Fat%20Bombs
I have some salads here: ketodietapp.com/.../catSaladsSoups&title=Salads%20%26%20Soups - many of them are without meat and I guess you can try adding other foods instead of meat (olives, avocado, nuts, seeds, pesto sauces - great for boosting fat and flavour).

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im starting with this and stil have some problems with question myself if i do use enouff fats. For now i have as BF 3 eggs 4/5 slice bacon 1 chees and all made in butter. For arroud 1300 i eat,1 peace of meat some bacon and egg and hand of brocoli or spinach and arroud 1900 i eat kinda same as 1300. Where do i fall short or is this good start?
greetings

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Hi Dejan, I can't tell how many fats you've been eating but I suggest you start tracking your diet. All these foods are keto-friendly but it also depends on other factors, e.g. whether you are using any additional fats, what kind of meat you use (high / low-fat), etc. You can get the KetoDiet app which has been designed specifically for the ketogenic diet. Currently, it's iPad only but will soon be available on the iPhone (fully-featured) and other platforms are also in our todo list.

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You know, I really want to reep the benefits of being in ketosis, but in two weeks I'veonly lousy 3lbs.  I will read something from the bulletproof website about what sweeteners to use go buy it then on the next keto site I read it says don't use that. I'm wasting a lot of time and money trying to buy what's right. All I want to do is get into and stay in ketosis, but it's getting more complicated by the day.  This is really becoming frustrating and very discouraging.  Now I can't cook with my EVOO. Wow, I'm so lost with this whole Keto dieting lifestyle.

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Hi Tangie, I know it may all sound complicated but it's not. It's about eating real food and avoiding foods high in carbs and avoiding unhealthy options. Apart from a few exceptions, most sweeteners are not ideal for Keto because most affect blood sugar. You can still use EVOO for light cooking but should be aware of healthier options for high-heat cooking. It won't affect ketosis but has health implications. You can read my guide to Keto & Paleo here: ketodietapp.com/.../Practical-Guide-to-Keto-Paleo-Diet-for-Health-and-Long-Term-Weight-Loss

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Hi,
You wrote your comment a while ago, and have probably figured out your ketosis.
I had first started a keto 5 years ago and had always lost 5 pounds a week. The diet worked well for me, how ever I returned to indiscriminate eating and gained some back. Now I am doing it again and a little different, as there is so much info now.
1. Drink unfiltered water 8 to 10 glasses per day
2. 20-30 grams of low carb veg a day ( spinach, cauliflower, broccoli etc)
3. 80-150 grams of protein a day
4. 5 grams of sodium per day
6. I always have a protein drink in the morning with vitamins and amino acids
7. I also walk 30 mins a day
8. I don't eat fruit, nuts or grains
9. Try to sleep at least 7-8 hours per night
Last time I did this, I didn't have enough salt. I am also adding some fat to cooking, like butter this time.
In 2 weeks I have lost 12 pounds and it will be interesting to see what happens with the extra fat.
Good Luck, Everyone is different and I am sure you will find your balance of carbs and protein that works best for you.

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Thanks for all the great tips Carmen!!

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Just adding a few other things that I do.
1. I track my in take on a calendar every day. It helps me to stay focused on my goals.
2. I printed a list of food that I eat. carbs, protein etc., so I can keep track of every thing. It helps me to be accountable.
3. you will still lose weight without exercise, how ever I do it as it is part of my routine and I never go over 30 minutes. I have in the past & it just made me hungry.
After the 1st 10 days, my sugar and carb craving was gone. I am also not feeling hungry. In fact I feel positive, more focused and my energy level is up.
This is a great site. I continue to experiment and learn.

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I've been using non gmo, expeller pressed safflower oil mayo thinking it was a good choice bcuz soybean oil in all other mayo. Is that kind a bad choice? If so, is there one you'd recommend that I can buy? Thanks so much, this is the best chart/info I've ever seen Smile

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Thank you Charlotte! For home-made mayo, I like using macadamia nut oil or avocado oil. You can also try other nut oils (walnut tastes great but has more omega 6s) or light olive oil. Safflower oil is not ideal because if you get a non GMO organic type, it's extremely high in omega 6 (ratio over 130:1). There is one that is high in omega 9 (MUFA) but is GMO.

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Does it matter what type of fat I eat so long as I keep up the percentage right (currently eating a bit of butter or cream sometimes when i need some more fat).
Cheers,
Tim

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Hi Tim, you van eat all sorts of fats. The main reason why some oils are not be suitable is their health effects (processed oils and trans fats or healing oils over their smoke points is not beneficial). Butter and cream are both great options!

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Can mct oils be heated?

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Hi Sarah, I won't use se pure MCT oil for high-heat cooking. It has a relatively low smoke point, round 320 F. You can use it the same way you'd use olive oil (light cooking and cold use). Also, make sure you know the amount your body can tolerate. Some people get digestive issues even with a tablespoon of pure MCT oil.

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I am curious about grapeseed oil. Coconut oil is pretty expensive for us at the moment so I was wondering if grapeseed oil would work for cooking on the stove, to help us limit how much coconut oil we go through in a week. Any thoughts on this? Thanks a bunch!

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I would personally avoid grape seed oil. It is very high in omega 6 and is also highly processed. I use it for removing make-up (beauty DIY skin care products) but I won't use it for cooking. You can always use ghee or lard for cooking and olive oil in salads - those are affordable and healthy Smile

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Wow!  Thanks for the information.  I've been using extra virgin olive oil to cook for several years thinking I was exercising a healthy option but it's been at high heat, negating all my efforts!  Only God knows the amount of free radicals I have ingested along with my family!  I'm definitely switching to coconut oil and will reserve extra virgin olive oil for light cooking and salad dressings as recommended.  Is this something unique to extra virgin olive oil or does it apply to even ordinary olive oil?

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Thank you for your kind words Susan! Smile My partner comes from Greece and Greeks are known for cooking everything in olive oil, yet they live longer than most people from other countries. It is a paradox because they are also known to be heavy smokers... I guess it's all the seafood and fresh vegetables they eat on a daily basis. In fact, they consume a lot more vegetables than other nations. There is extra virgin olive oil and then there are lighter types suitable for cooking.  The lighter olive oil is refined further using either mechanical, thermal or chemical (avoid) methods. The lighter type is more suitable for cooking and also better for making mayonnaise, as it's milder in taste.

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I think the % fat values for Red Palm oil are off.
At least every other source I came upon have much higher MUFA values.
Closer to 1/1 for SFA/MUFA

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You are right - I'll correct that, thanks for notifying me!

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Hello Martina I am thinking about starting this diet.I have the brain octane oil from bulletproof coffee and im wondering if this would be good as a unique source of fats(by that I mean getting all my fats grams nedded per day from it) along with the fish oils.What do u think?My plan consists of supplements mentioned here: www.ketogenic-diet-resource.com/...upplements.html, its very low cal(about 1000) and I plan to eat broccoli goat cheese chicken breast and maybe some dark chocolate at night.Is this how this diet works?I really hope u answer soon cuz I cant find answers anywhere.Thanks alot.Peace

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Hi Jose, I think 1000 kcal is very low (unless you have a good reason for it). I would personally try to get most of my fats and other nutrients from real food, not supplements. I take magnesium (usually deficient on keto), cod liver oil (I was vitamin D deficient) and sometimes selenium and zinc (thyroid health). I have written all about the ketogenic diet in my book and apps - you can learn more about it on my home page. Also, there is a lot of information I give people on this blog (section "Diet & Nutrition"). Hope this heps - good luck!

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My reason is that I have a very high BF%...maybe around 26%.Do you mean MCT oil isnt a good oil supply and that the fat nutrients in it arent those you need?

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No, not at all, MCT oil is great for most people! I just thought it's better to get most of your nutrients from food (avocados, coconut oil, butter, etc). I personally don't use MCT oil and prefer coconut oil - MCT oil is just too strong for me and speeds me up. I'm not sure if it's reasonable to eat just 1000 kcal, even with higher body fat. Calorie restriction like this may actually lead to a decreased metabolic rate. Have a look at this keto calculator here on my blog: http://ketodietapp.com/Blog/page/KetoDiet-Buddy - I think the "moderate" weight loss is always the best and safest path (in most cases). It's very precise and specifically designed for keto.

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Damn your site and your answers are excellent,I never compliment ppl on the internet cuz I think its useless but thank you so much for this site without it I would never have thought of starting this...im really close to but I have a question about how Keto diet could apply to Ramadan,which is a muslim month where we don't eat or drink from about 4:30 am to about 8pm,about 16 hours everyday for the whole month,im wondering since its going to start around the 28th of June.Maybe you've already been asked this question,anyways,I would just like to know how to optimize the effects of the keto diet while fasting for 16 hours a day(no drinking either).Can't wait for your great answer.Thanks.

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Thank you Jose! I think it should be fine. It's almost like intermittent fasting (without water) and I'm a big fan of IF and fat fast. It definitely helps me maintain my weight. I have to admit the it's not ideal not to drink any water for the whole day, especially if it's hot but I completely understand that that's how it is. If you measure your ketone levels (using ketostix), they may get quite high due to the lack of water but it doesn't mean you will be in deeper ketosis (ketostix are not accurate). Wish you all the best and good luck with keto during Ramadan!

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Awesome thanks.So I started yesteday the keto diet...around 95g of protein and 105/110g of fats and little to no carbs.I'm feeling kind of tired and having awful stomach pain after I eat avocadoes with cheddar and eggs and using ghee as sauce and following with mct oil.I think I might have trouble digesting fats or something,I tried a glass of water with MCT oil(20ml),and it destroyed my stomach.Why does that happen?And about the protein I think I read on your site that the first weeks you need 120g of protein,is it really necessary?Im like 29% B.F btw.And another question is about like Rhodiola and these kind of supplements that lower "stress" cause I just heard stress can't prevent you from going into ketosis,how is that?I know there are many questions in this comment but I hope you will answer em all cause you have that knowledge and I trust your answers.Thanks alot

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Still no answer???Thats sad Frown

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Hi Jose, sorry about that, I didn't see your last comment - the notifications don't work perfectly and I sometimes have to go through the comments manually.
I'm not sure why you can't tolerate the diet but I'd give it a few more days. What if you try to add some carbs (like 20 g net carbs in case you eat less)? There may be an ingredient you don't tolerate well (avocado, MCT oil, etc). What if you try coconut oil instead of MCT oil?
When it comes to protein intake during the first few weeks, I actually corrected that advice. More protein is only recommended in case you eat very close to zero carbs. If you eat at least 15 g or more, you won't need more protein than what is calculated by KetoDiet Buddy (there is more about it here: http://ketodietapp.com/Blog/page/KetoDiet-Buddy)
I'm not familiar with Rhodiola or other supplements for stress but stress definitely impairs weight loss. Different things work for people to reduce their stress level. I prefer to go for a long walk but that's just me. Hope this helps.

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Thanks for the answer Smile
Well things are going better,I actually can't tolerate avocado at all so I replaced it with spinach,broccoli,and salmon for the potassium intake.I just have 2 more questions and they may be the last
1)About the potassium intake I don't take enough,i'm 1 week through I take about 400 through salmon and like 500 from spinach and for the rest I take like 17 99mg potassium pills which makes like 2500 mb a day is that enough?(I didn't count the low potassium other foods I eat),what will happen if I dont take enough?
2)I take like 95g prot and 110g fat and like 10g net carbs a day is that good to get keto-adaptated?Thanks!

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2500 mg should be enough - estimated minimum requirement is 2000 mg but slightly more is definitely better. Have you thought of using lite salt / potassium chloride? I used to mix 1/2 tsp in a litre of water and drank it throughout the day. That would give me about 750 mg potassium (38% EMR). I don't do that anymore, because I eat avocados almost every day.
Not sure about your macros - they seem fine but I can't tell you for sure. Have you tried using my tool here? http://ketodietapp.com/Blog/page/KetoDiet-Buddy
I won't personally go below 20 grams of net carbs but it may work fine for you. I have something more about this here: ketodietapp.com/.../How-Many-Carbs-per-Day-on-Low-Carb-Ketogenic-Diet

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1)Well I had used your calculator before starting and it told me to eat 1300 calories,I used it again just now and it said to eat 985 calories for quick fat loss because I have 28% body fat(it says 13g carb 77 prot 69 fat)on sedentary 174 80kg,but I shouldn't do that right?I mean under 1200 is dangerous right?I think the calculator says that because it uses an algorithm but in reality it's not recommended,right?
2)I'm like 11 days in @1300 cals a day,I get every nutrient needed(potassium sodium etc...) and when I go outside I feel dizzy,weak,tired,out of breath,and feels like i'm about to faint.Is this because i'm not adapted yet?

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If the calories for "quick" and "moderate" fat loss are below 1000 kcal, you should ignore it and just go for "slow fat loss" (I have it in the notes above the calculations).
The calculation is based on formulas that are explained in the notes below but may sometimes get too low (sedentary individual with relatively more body fat and less muscle mass burns less calories). The trouble with any calculators is that they heavily rely on basic data and don't take other facts into account (medical history, genetics, etc.). For this, you would need an individualised plan from your dietitian who can run a few tests (BMR, etc.). If you go too low with your calorie intake, you run the risk of not getting enough micronutrients, so use the calculator just to get a rough idea. There are cases where people follow a low-carb, low-calorie diet (used for extremely obese individuals which is not your case) but only under medical supervision and taking supplements.
About your second question, make sure you are not hypoglycaemic - in that case you may need to eat more often. I suggest you consult everything with your doctor, ideally low-carb friendly dietitian.

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Thank you so much for charts.  Such good information to have when doing my meal preps!

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You're welcome Kayla!

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I am curious if sunflower seeds are as unhealthy as the oils.  Can you clarify that for me?  Thank you.

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Hi Jody,
sunflower seeds are healthier (in reasonable amounts) than the oil itself. Compared to sunflower oil, which is almost always processed, they also contain other nutrients and you won't get as much omega-6 as you would from sunflower oil (even non-processed) used for cooking. I'd include sunflower seeds in moderation - the same way as almonds and other nuts. And they are great for those with nut allergies.

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Thanks for all the great work, especially this and the post about sweeteners! I followed your challenge and managed to start losing weight again, soooo happy Smile

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Thats great - Keto on! Smile

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Hi, just found your website through [http://notechnostuffallowed.blogspot.ca/]  Have to tell you what a wonderful blog you have - so much information.   I can't wait to get home (to wifi) and download your app to my iPad.  Thank you for all the hard work you have put into this blog - it shows.  I think you've also been recommended by Jimmy Moore - Living La Vida Low Carb - but I missed that recommendation.  Thanks again.  

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Thank you Isabel! Let me know if you have any feedback Smile

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Great post, thanks - would be great if I could print out the tables.

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Hi Pete, thank you! You can download and print out all the tables (see the bottom of this post, there is a link).

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I used to believe flaxseed oil was great even in excess. Now I only use it in salads because I like the taste but I try to avoid PUFA in general (mostly omega 6 but also omega 3 from plants). Although it has PUFA, I still use almond flour for baking, although not as much as I used to but I still like the taste and prefer it to coconut flour. What do you think about using almond flour?

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PUFA are still essential, so there is no need to avoid them completely. I know there are a few bloggers that discourage people from using almond flour and refer to it as something to be avoided completely. Well, everything in excess can be harmful - even water.
Unless you suffer from nut allergies, there is no reason to avoid them. Nuts are healthy for many reasons and it's not just a breakdown of nutrients. It's a mistake to think that the nutritional value of foods is just a sum of all its individual nutrients, vitamins, and minerals (this thinking is known as "nutritionism").
I often make my own nut flour from soaked nuts and seeds (soaking helps reduce some of the "anti nutrients"). Although almond flour is not ideal for baking (omega 6s are quite unstable when heated), I use it occasionally. Also, apart from dark chocolate, I don't eat low carb treats that often - I guess once a month. When possible, I use coconut flour but almond flour simply tastes better in some recipes Smile

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Dear Martina, I am on low carb hi fat diet plan and have been using ground almond and flax meal to make bread meaning cooking a lot of PUFAs in high heat the past 3 moths!!! many keto diet advocators on youtube are also recommending peanut butter in the diet. Would you pls advise what could i use to replace the PUFAs as ingredients for low carb bread?

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Hi Esppy, it really depends on how often you use them. Although most nut & seed meals/ flours are high in PUFA, you can use them moderately. Some people include peanut butter and peanut products but I personally avoid peanuts and other legumes (as part of the paleo/primal approach). They may be low in carbs but there are health reasons for which I avoid them (large amounts of phytates, lectin, etc). Here is what you can use to reduce PUFA in baked goods: coconut flour (SFA), ground macadamia nuts (MUFA), psyllium (fibre). Hope this helps!

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Great post! Pinned, bookmarked and I will definitely use the tables. Thanks!

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Thank you Arin Smile

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Thanks so much for the overview, great post! Just printed and pinned to my fridge Smile

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Thanks! Wink

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