Why fat is important in keto?

Important information:

The dietary reference intake (DRI) for fat in adults is 20% to 35% of total daily calories. Even on a keto diet, where the percentage of calories from fat is higher (around 70%), you still need to consider the total calorie intake.

For a moderately active 100 kg male, the daily caloric needs would be around 2,700 to 3,000 calories. For a ketogenic diet, this would mean approximately 1890 to 2100 calories from fats, which is equivalent to around 210g to 233g of fat.

However, if the goal is to lose weight and utilise body fat for energy, then total calorie intake, including fats, would need to be less than the body’s total energy needs.

To ensure that you’re getting a good balance of fats and not overdoing it, consider the following examples:

1. Avocado: Half an avocado contains about 15g of fat.
2. Almonds: 23 almonds contain about 14g of fat.
3. Chia Seeds: 1 tablespoon of chia seeds contains around 4g of fat.
4. Olive Oil: 1 tablespoon of olive oil contains around 14g of fat.
5. Coconut Oil: 1 tablespoon of coconut oil contains around 14g of fat.
6. Cheese: A 28g serving of cheddar cheese contains about 9g of fat.
7. Salmon: A 100g serving of salmon contains around 13g of fat.
8. Eggs: 1 large egg contains about 5g of fat.
9. Peanut Butter: 1 tablespoon of peanut butter contains about 8g of fat.
10. Ghee: 1 tablespoon of ghee contains about 14g of fat.

As for cooking, using about 1 to 2 tablespoons of a healthy oil like olive oil or coconut oil would be reasonable for most dishes. For example, when cooking a chicken dish, you might use 1 tablespoon of olive oil to sauté vegetables and sear the chicken.

Remember, these are just estimates. Depending on your specific nutritional needs and goals, you might need more or less. It’s always best to work with a healthcare professional or dietitian to figure out what’s right for you.

Burn off fat?

It’s important to note that the ketogenic diet is more nuanced than simply “burning off excess fat.” The diet does indeed encourage the body to enter a state of ketosis, in which it primarily uses fat for energy instead of glucose.

However, the macronutrient distribution of the diet also plays a crucial role in maintaining this state and achieving other health benefits.

Here’s why dietary fats are still important in a ketogenic diet:

1. Energy: While it’s true that an individual’s stored body fat can be broken down for energy, this process isn’t always efficient enough to meet all of an individual’s daily energy needs, especially during the initial stages of the diet. Dietary fat helps supply the necessary energy that the body can’t derive from stored fat alone.
2. Macronutrient ratio: A typical ketogenic diet is made up of about 70–75% fats, 20% protein, and 5–10% carbohydrates. Consuming enough fat is key to maintaining this ratio and staying in ketosis. If the percentage of dietary protein becomes too high in relation to dietary fat, the body can start converting protein into glucose through a process called gluconeogenesis, which can potentially kick you out of ketosis.
3. Nutrient absorption: Certain vitamins and minerals (known as fat-soluble vitamins like A, D, E, K) require fat for proper absorption. Without enough dietary fat, your body may not be able to absorb these nutrients effectively.
4. Satiety: Fats are more satiating than carbohydrates. Consuming a sufficient amount of fat can help to reduce hunger and make it easier to maintain a caloric deficit, which is often necessary for weight loss.
5. Essential fats: There are certain fats that are essential for our body functions, like omega-3 and omega-6 fatty acids, which our body cannot produce on its own and must be obtained through diet.

Individuals with excess body fat can technically utilize those stores for energy, completely eliminating or significantly reducing dietary fat intake might make it more challenging to maintain ketosis, could lead to nutrient deficiencies, and may make the diet less satisfying overall.

However, it’s always important to remember that a balanced approach to diet and nutrition is crucial. Simply loading up on fat without considering other factors is not necessarily the healthiest approach. As always, individual needs and reactions to diets vary greatly, and it is recommended to consult with a healthcare professional or a registered dietitian before starting any new diet.