One of the biggest mistakes people make when starting the keto diet is not getting enough fat. But just how much fat is “enough” on keto? Studies show that eating a high-fat, low-carb diet like keto can help reduce your risk of heart disease, jumpstart weight loss, and reduce inflammation. How Much Fat Is Enough on a High-Fat Diet ? Your fat stores are transformed into ketone bodies in the liver, thereby raising your blood ketone levels and putting you in a ketogenic state. Once your glycogen stores are used up, your body starts burning body fat instead. However, when you follow a low-carb diet like keto, you deplete your body of stored glucose (glycogen). Here’s how the keto diet works: When given the choice, your body will always choose to burn glucose (from carbs and sugar) for energy. The goal of the keto diet is to restrict your carb intake while loading up on healthy fats, thereby allowing your body to enter a fat-burning state called ketosis.
The Importance of Fat on the Keto Dietĭietary fat is the cornerstone of the ketogenic diet. With plenty of delicious keto recipes in store, you’re sure to hit your weight loss and other health goals in no time.
HOW TO CUT BODYBUILDING KETO HOW TO
This article will cover why fat intake matters on the ketogenic diet, how to calculate your individual macro goals, and how to build your own keto diet menu. You may think you have what it takes to make the switch to keto without tracking your macronutrients, but you're probably wrong.So, just how much fat should you eat on a keto diet? Jerky (Watch the carbs here, because different flavorings and sweeteners can add to the carb count quickly.).Cheese: Just grate it on top and let it melt.Sugar-Free Seasoning: Salt, pepper, garlic, taco, or ranch.Veggies: Bell peppers, onion, cabbage, mushrooms, asparagus, tomato, or zucchini.Protein: Ground beef, sausage, bacon, chicken, or eggs.The more variety in the ingredients, the better! Macros will vary on this one depending on the protein and veggies you use.Īdd as many of the following as you'd like to a skillet with butter or olive oil: This is an easy way to make a tasty, keto-friendly meal-and clear out the fridge. Pour sauce over pork chop and serve with 1/2 cup steamed asparagus. Add 1 teaspoon of mixed garlic, 1 pinch of thyme, and 3 tablespoons of heavy whipping cream. Dinner Option 1: Pork Chop with Mushroom Sauce and Steamed AsparagusĬook a 4-ounce pork chop. Sauté 3/4 cup of sliced mushrooms in a pan with butter and olive oil. Top with sliced cherry tomatoes and 1 ounce of shredded cheese. Spread 2 tablespoons of mayonnaise on three large romaine leaves, using them to wrap 2 ounces of grilled chicken and six slices of cooked bacon. Serve with 2 cups of shredded romaine lettuce, sliced cherry tomatoes, 1.5 ounces of shredded cheese, 1/4 an avocado, and 1/4 cup of sour cream. Lunch Option 1: Taco SaladĬook 3 ounces of 80/20 ground beef with 2 teaspoons of taco seasoning. Even carrots and onions are too high-glycemic to work with keto.īreakfast Option 2: The "No Egg" BreakfastĬook 1 ounce of sausage (check the label to make sure it's sugar-free) according to the package directions. Sauté 1 cup of chopped bell pepper in 1 tablespoon of olive oil, then serve with the sausage sprinkled with 1 ounce of shredded cheese. This means any food with a significant carb content, including fruit.
Ready to head out the door and start buying your keto foods? First get rid of foods that don't fit with keto. Your Must-Have (and Must-Not-Have) Keto Food List Here's what you need to know-including keto meals and a keto food list-to ace your nutrition and supplementation during the crucial first month of ketogenic dieting. This is a shame, because they probably could have felt great if they had simply had a better plan-or a plan at all. Once they successfully make the switch from using carbohydrates to using fat and ketones for fuel, they find they're leaner, healthier, and more mentally focused than ever.īut for every lifter who ends up loving the ketogenic diet, you'll find another who had a miserable experience and bailed after just a few days. More people than ever are embracing this very low-carb, high-fat diet plan and sticking with it for months or even years.
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