How Many Grams of Fat on Keto: Good Fats vs Bad Fats

Fat on Keto

High-fat diet plans are quite a in trend nowadays for losing weight as scientific researches have suggested that it is a very effective and innovative way to deal with obesity problems. Now keto is the best and popular high-fat diet plan as it has the most top ratings not only from the dieters but also the medical community all in all. So, the most important part of the keto diet is the higher fat percentages that a person consumes on this diet while keeping the carbs low and protein in moderation. In this article we will learn about fat on keto diet.

People kind of hesitate when they first start the keto diet mainly because it is a high-fat diet and we have this wrong misconception in minds for years, that fat is the main cause behind obesity and weight gain but the scientific studies have proven that this statement is not true but the actual cause behind obesity is processed carbohydrates and refined sugars. So, keto being the high-fat diet plan is a tremendous and modernized way of weight loss and confronting other health problems.

Why Fat Macronutrient is Crucial for the Ketogenic Diet?

The fat macronutrient is very important for the ketogenic diet as it is the milestone and key component of the diet because when the carb intake is reduced to a very low point, then the fat molecule serves as the main energy fuel and calories for the body to function and process without any kind of disturbance.

In keto diet, you starve the body from its main energy fuel that is carbohydrates so to compensate for that gap, the fat molecules stimulate the ketosis process to produce the ketone bodies which can be used as the alternative fuel source and also this metabolic process cause important health benefits such as weight loss, maintained blood sugar levels, improved brain functions, and the overall well-being of the body.

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High-fat diets are more effective than any other diet so because the higher fat consumption helps us to eat more calories without actually eating more food which is great for weight loss. More overly, the body is more feels fuller and satisfied when you consume high-fat meals rather than processed high-carb meals.

So, due to these amazing health benefits and also for the maintenance of the keto diet, the fat macronutrient is crucial for the ketogenic diet.

How Many Grams of Fat on Keto?

The keto diet is a high-fat diet plan which means that the macronutrient that you focus most on keto is fat, higher percentages mean that it is going to be higher than protein and carbohydrates. The fat percentages for the keto diet are between 65 to 70 % per day, it should be 50 to 60 grams per meal but the most ideal amount is 20 to 40 grams per meal.

You have to maintain this fat ratio throughout your keto diet otherwise it can cause negative outcomes which we do not want. If you consume more than this percentage then the risk of health problems is increased and if you consume less than this percentage then your body can experience hypoglycemia, keto flu, weakness in the body, unbalanced body functions, and no ketosis. So, the fat ratios are very important to maintain. When you start the keto diet, the body needs some time to make the transition from sugar burning to fat burning but during that adaptation, high-fat percentages will help you a lot to suppress the side effects of keto transition and also to start the ketosis process.

The Good and Bad Fat Sources for the Ketogenic Diet

Now there are two types of fat which are the good ones and the bad ones, and for the keto diet, we want the good ones and to avoid the bad ones.

The good fat sources

Following is a list of foods that contain the best fats for the keto diet:

  • Avocadoes and avocado oil
  • Olives and olive oil
  • Coconut oil
  • Fatty fish
  • Nuts such as almonds and walnuts
  • Seeds such as chia seeds and flaxseeds
  • Nut butter
  • Ghee and butter
  • Cheese and cream

The bad fat sources

The only bad fat for the keto diet is trans-fat and vegetable oil fat which is mainly found in packaged and processed foods so you have to avoid that, it is found in milk so it is better not to consume it on the keto diet plan.


What is “Too Much” Fat on Keto?

Usually, you consume about 65 to 70 % fats on the keto diet which seems a lot to some people and they just assume that by consuming so much fat they are going to the diet of a heart attack or clogged artery. But the thing that the dieter needs to understand is that they have to balance between enough fat and excessive fat, now you have to consume enough fat so that you can go from one meal to another without feeling low especially if you are experiencing low blood sugar levels on the diet plan.

Excessive fat consumption happens when you consume more than your body needs which causes a major drawback that is the body burns the dietary fats to be used for ketosis and the body fat remains untouched which results in no weight loss. More overly, if you are consuming too much fat then many gallbladder and liver issues can happen which is not good for the well-being of a person.

So, consume enough fat that will take you from one meal to another, and stop eating too many fat snacks as it can cause your weight to stuck. Also, if you are facing such issues, you can try intermittent fasting with the keto diet as it will stop you from overeating and also helps you more in weight loss.

A Common Misconception About Consuming Fat on the Keto

There are a lot of misconceptions and myths about consuming higher fat percentages on the keto diet which many people seem to believe but the reality and logic behind these myths and misconceptions is nothing but these misconceptions are entirely wrong and not right at all with a both medical and scientific point of views.


The common misconception about consuming fat on the keto diet is that if a person eats this much fat it is going to make them fatter rather than resulting in weight loss. So, the first thing to understand is that the fat you are consuming on the keto diet is healthy and not the one that will contribute to fat storage in the body or weight gain, secondly, you are consuming this fat so that your body can get into the state of ketosis and also your body has enough nutrients for energy purposes and lastly, you are consuming the fat in controlled and accurate proportions which will not cause weight gain and will only result in weight loss.

So, this misconception is wrong and you do not have to worry about it at all.

Are You Using the Correct Fats on the Ketogenic Diet?

It is a very common myth about the keto diet that if a person is going to consume so much fat, it is going to cause a heart attack or other health issues but this is not true at all. The reason behind it is that the keto diet contains fats that are healthy and nutritional which prevent a person from chronic diseases as suggested by many studies.


Now the important thing to consider is that you should use the correct fats on the ketogenic diet, there are two major fat types which are omega-3 and omega-6, out of which the omega-3 is that healthier one and more preferable for the ketogenic diet rather than the omega-6. The omega-6 fat molecule is mostly titled the bad fat because scientific studies have found that it causes inflammation in the body which can lead to cardiovascular problems and high blood pressure. While the omega-3 fat is titled the good fat as it acts as an anti-inflammatory substance for the body that contributes to a healthy human being.

But this does not mean that the omega-6 fat is all in all bad, there are still health benefits of it if you consume it in the right amount and also from good and natural sources.

So, you have to use omega-3 containing foods more on the keto diet for a better outcome and also omega-6 fats but in the right amount and also from healthy sources. Also, it is very important that whatever fat source you are eating on the keto diet such as egg, cheese, or oils it should be natural, organic and 100 % grass-fed so that it does not include any kind of added sugars, preservatives, or hidden carbohydrates.

Benefits of Higher Fat Consumption on the Keto Diet

Following are the benefits of consuming fat on the keto diet which will let you know how important it is for your diet plan and also your health:

Initiates weight loss

By using the stored fat and dietary fat in the ketosis process, the extra fat of the body gets burns which result in weight loss and that is only possible due to the higher fat consumption on the keto diet.

Bile production

With higher fat consumption, the bile production also increases, and its function gets enhanced which prevents bile stones.

Prevention of heart diseases

People assume that high-fat consumption will cause a heart attack but according to medical studies, it prevents heart diseases which is great for the human body

Decreased risks of cancer

Healthy fat consumption contains anti-inflammatory and anti-oxidant properties which reduce the risks of certain body cancers.

Enhances brain functions

Brain-like ketones more than sugars so higher fat consumption enhances brain functions and also improves it a lot.

Act as the primary fuel source

As we lower the carb intake so the higher fat consumption is very important so that it can act as the primary energy fuel for the body.


Consuming higher fat percentages in the keto meal is very important but the more necessary thing is to consume the fat in the right amount so that you do not overdo or underdo its consumption. More overly, this high-fat diet is very healthy and nutritional so you do not have to be alarmed by this much fat consumption, the right thing is to just follow the keto diet correctly so that you can enjoy its health benefits and perks.

Founder, Certified Ketogenic Diet and Ketosis Health Coach.

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1 thought on “How Many Grams of Fat on Keto: Good Fats vs Bad Fats”

  1. I have read one of your articles on the internet. I now understand how keto diet works. This has improved my life. But because I have trouble calculating percentages I am little confused with ratios of macros intake. How many meals is the recommended 40 gram fat intake based on? So if I consume 40 grams of fat with one meal with 30 grams of protein plus 30grams of carbs would this advisable. It just the carb percentage seems high. I have no problem paying for your valuable time. Thank you for improving my life.

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