Do calories matter really that much? How much fat you should eat to get fit on a Keto diet? If you are concerned with these questions, you should read the article and get the answers!
WHAT’S THE BEST AMOUNT OF FAT ON A KETO DIET?
All Keto diets are high in fats, have plenty of protein, and are low in carbs. The main thing in this diet is to get into the state known as ketosis. Usually, the macronutrient proportions vary from:
- 60-75% of calories from fat
- 15-30% of calories from protein
- 5-10% of calories from carbs
However, all of this is relative and doesn’t say much about the amount of calories you are consuming. These rates give you only the macronutrients from this diet. If you want to know how many calories you are eating per day, you will need to analyse the macronutrients in grams. It is not unusual for people to eat more than 200kcal on a Keto diet.
CAN I CONSUME LESS THAN 60% OF CALORIES FROM FAT?
You can consume less than 60% of calories from fat because you will get the needed energy from the fats and you won’t feel tired at all. If you think that 60% for you is enough, then you can consume less.
WHY YOU NEED A KETO CALCULATOR
A lot of people get on this type of diet because of medical reasons or improving the endurance and muscle development.
So, even though many people disregard the calories, they are actually important. But, when your meal consists of a lot of fats and proteins, and low amounts of carbs, you will eat less because you will feel full and you won’t have to worry about the calories.
You should always take into consideration the amount of fat, protein, and carbs you are eating in order to achieve your goal and stay healthy.
HOW MUCH FAT FOR QUICK WEIGHT LOSS?
You should regard this diet as a way of life, and not something that will quickly reduce your fat and weight. There isn’t a magic substance that will make you lose weight quickly.
When you follow and stick to the rules you will surely lose weight. However, this is individual when it comes to how much weight you will lose and how long will it take. There are some variables such as age, health condition, and level of movement which should be taken into consideration when looking at the goal. If you think that you are not losing any weight, then you should check how much calories you eat per day.
The best way would be to find a caloric deficit that can get you through the day. Most of the people cut 15-20% of their daily calories and lose weight successfully. If you still feel hungry after you cut the calories you are probably not eating enough protein or fats.
DON’T TRUST THE EXTRA HIGH FAT MYTH
There are a lot of people on this diet who can’t get in shape. They are mostly encouraged to eat more fat and lower the consumption of protein and carbs. In this manner, they can get in ketosis, but it’s not the right thing to do because carbs and protein also matter and everyone should figure out the perfect amount for themselves.
IS A “ZERO-CARB” DIET BETTER FOR LOSING WEIGHT?
Many people are in a delusion that a low-carb or a zero-carb approach will cause you to have more ketones and bigger fat loss result. But, this is not how the diet works. You will most likely eat less because all low-carb diets will lower your appetite and you will eliminate the fat stores.
Most of us think that zero-carb is the best approach for losing weight. However, a low carb approach is usually offered to people with medical problems and not those who want simply to lose weight. If you want to lose weight, you should stick to the rules of the diet and stay consistent.
HOW DO I GET ENOUGH FAT ON THIS DIET?
You will need to start eating more healthy fats to increase their admission. This is not a difficult thing to do. You can add nuts, eggs, avocados, and salmon in almost every meal and in that way include more healthy fats. You should also know which fats are good and which are bad because that matters for your own health.
USE THE RIGHT FATS
You should stay away from processed foods in general, but also from processed fats. You can use coconut oil, lard, tallow, and ghee for cooking, as well as olive oil, avocado oil, and macadamia oil. Also, for cold use you can include oils from seeds and nuts.
NOT ALL FATS ARE THE SAME
Omega-3 fats are very important for your health and your diet. You can get them from fermented cod liver oil. Also, you should eat foods rich in omega-6 fats, but in moderation.
COOKING METHOD MATTERS
Eating at your home and cooking for yourself is the best way to eat. Try to use a slow cooker as much as you can because you won’t be able to burn the food, and it will be tastier and healthier!