How Much Dietary Fat Should You Eat A Day To Lose Weight?

Have you heard about the ketogenic diet and are wondering how much fat you need each day?

Many diets out there claim to be the best, but they all have one thing in common – they require you to eat less.

The problem is that eating less can lead to hunger and cravings, which often leads people off their diet. But what if we told you there was a way to lose weight without feeling hungry or deprived?

Eating fat doesn’t make you fat. In fact, it’s important for your body because it helps with brain function, hormone production, and digestion.

Saturated fats like butter and coconut oil are actually good for us. So how much should we eat every day? And what are some of our favorite foods to get it from?

Read on to learn how much fat you should be consuming each day on a low-carb diet like keto.

How Much Fat Should You Eat Each Day On A Low-Carb Diet Like Keto?

On the ketogenic diet, you want to get at least 75% of your daily calories from fat. This number may seem like a lot, but it will help you stick to the diet and get into ketosis faster.

The rest will be 5% of carbohydrates roughly (no more than 50 grams of carbs per day) and 25% of protein.

There are many different types of diets out there. Each one has its own set of rules and guidelines that followers should stick to get the best results, but the above guidelines are for the ketogenic diet.

It turns out you can actually get all of your energy needs and more from fatty foods on a keto diet.

When compared to carbs, fat supplies more than twice the calories per gram. This means that by eating a lower-carb diet like keto, which is typically filled with fats, you will be able to eat more food while still keeping your calorie count down.

So, based on a 2,000 calorie diet per day, you’ll be consuming about 165 grams of fat, 100 grams of protein, and only 25 grams of carbohydrates.

It’s important to remember that the numbers above are just a starting point, and you know your body best. But it should get you into ketosis faster as long as you keep eating fewer than 50 grams of carbs per day.

Why Eating Saturated & Unsaturated Fat Can Actually Be Good For Us

Saturated Fat

Saturated fats like butter and coconut oil are actually good for us.

Since they’re made of long-chain fatty acids, these fats can help us regulate our cholesterol levels.

They also have essential fatty acids that can help with brain function, hormone production, and digestion.

Because these fats are stable and don’t break down in cooking or go rancid easily, they’re a great ingredient to use when cooking.

Combining them with vegetables is a healthy way to cook food like meat without adding vegetable oils that can go bad quickly.

How much saturated fat should you be eating each day on keto?

On a low-carb diet like keto, which is very high in fats (more than 75%), your body will produce ketones to help with weight loss.

Keto diets are typically lower in protein and higher in fat because the goal is to get your body into a metabolic state called ketosis.

When you’re in a state of ketosis, your liver produces more ketones to be used as energy. When your body uses fat for fuel, it’s producing less glucose and insulin, which is why this type of diet can help with weight loss.

Unsaturated Fat

Unsaturated fats are fats that have a double bond in the fatty acid chain.

These fats are liquid at room temperature because they can be stretched out and do not take up a lot of space, unlike saturated fat, which is solid.

Benefits of unsaturated fat:

1) High in Omega-3

The benefits of unsaturated fat include high levels of omega-3 fatty acids, which are important for brain function, hormone production, and digestion.

2) Energy Production

Unsaturated fats can be used to produce energy when needed, but they cannot be stored and other types of fat like saturated fats.

3) Anti-Inflammatory

Unsaturated fats are liquid at room temperature, which means they can be used to promote anti-inflammatory properties in your body.

Since omega-3 is made up of polyunsaturated fats, it’s perfect for decreasing inflammation in the body.

Other benefits of the ketogenic diet beyond weight loss

Aside from weight loss, there are also other benefits of the ketogenic diet.

The ketogenic diet can help you manage your blood glucose levels.

A study on rats with type II diabetes showed that since the keto diet was low in carbs, it lowered blood glucose and insulin levels.

Since high blood sugars are linked to type II diabetes, this study shows how a low-carb diet can be used to manage symptoms of diabetes.

Related: A Detailed Guide on Managing Type 2 Diabetes With Keto

The ketogenic diet is also great for increasing energy levels and reducing symptoms of fatigue.

Your body switches over to fat-burning mode when you’re in a state of ketosis, which means your brain can use the available fats as fuel. This will give you more energy throughout the day as an alternative to glucose.

The ketogenic diet is also great for managing brain fog.

If you’ve ever experienced difficulty concentrating or have trouble thinking clearly, the keto diet can help with this.

Your body uses fats as fuel instead of glucose since it’s effectively in a state of fasting. This not only gives you more energy during the day, but also provides you with a steady supply of fuel for your brain so that you can think clearer.


It’s important to know how much fat you should eat per day on the ketogenic diet as it can determine if you’re losing weight or not.

You should aim for around 75% of your calories to come from fat on keto.

The more fat you eat, the more ketones your body will produce, and this can lead to weight loss.

Also, eating a high-fat diet is very beneficial for preventing cancer.

It helps with anti-inflammatory properties, managing brain fog, and increasing energy levels because fats are converted into ketone bodies which are used as fuel.

This diet can also manage diabetes, decrease blood glucose levels, and increase insulin sensitivity.

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