Ideal Fat Intake on the Keto Diet for Maximal Weight Loss

Ideal fat intake on the keto diet is important for development of ketosis and fast weight loss. Fats are the most filling foods on the ketogenic diet. They help you feel full for longer periods of time, will give you energy, and are essential for maintaining your hormonal balance. There’s a catch, though: it’s possible to eat too much fat, to the point that you don’t burn off the excess body fat as quickly. The greatest weight loss is related to the  highest level of fat intake as indicated below:


Rapid weight loss on keto diet

Even when following a ketogenic diet, you still need to burn more energy than you consume in order to lose weight. Fats are the highest calorie of all our food groups. Fat is used to fill in the caloric gaps that you get from removing carbs from your diet after you take into account the amount of protein you need to consume. Fats that are typically consumed on a ketogenic diet include avocados, coconut oil, butter, avocado oil, olive oil, and limited quantities of nuts and cheese as well as the usual fat in beef, pork, salmon and the dark meat of chicken.(There is little fat in most fish and the white meat of chicken without the skin). Some people tend to overdo some of these foods, which can stall weight loss. If you know you’ll eat too much nuts, cheese or peanut butter, it might be safer to just avoid them.

Keto Diet Ideal Fat Intake

Ideal Fat Intake in the Keto Diet is Achieved by Adding Dietary Fat to Increase Ketosis

Dietary fat is the basis of the ketogenic diet. It’s the high fat and low carb intake that makes the diet “work” and keeps your body in strong>ketosis. With a low carb intake ( less than 30 net carbs/day), your metabolism uses the stored carbs in the form of glycogen and when depleted( 2-3 days) permits the body to switch from carb to fats for fuel and energy. This promotes weight loss and other health factors since the body is living off its own fat stores.

Ideal fat intake and increasing fat is often difficult for new dieters to understand. They are not used to eating fatty foods and they think they are unhealthy. In fact, it’s the carbs that are really unhealthy. Often we see people who can easily reduce their carbs but have difficulty finding the fats to replace them. The ideal intake of fat in the keto diet is about 50-60 % of daily calories.

Example: Knowing your daily caloric intake for weight loss (about 1100-1200 for women and 1400-1600 calories for men) you can quickly determine your ideal fat intake from the graph below. Most women need to eat about 1100 calories and most men about 1400 calories per day. In the graph below you can see that the ideal fat intake for a woman eating 1100 calories per day is 68 grams of fat and for a man-eating 1400 calories is 85 grams of fat per day.

Ideal fat intake in Keto Diet: Sources of Healthy Fats:

  • Egg yolks
  • Healthy oils like coconut oil, olive oil, MCT oil, and avocado oil
  • Nuts and seeds (watch your overall nut intake and choose fattier versions like almonds and macadamia nuts)
  • Fatty fish
  • Avocados
  • Butter or ghee
  • Coconut butter
  • Cheeses
  • Full fat yogurt
  • Fatty cuts of meat like bacon

Keto Fats

Increase Ideal Fat intake with Keto or Fat Bombs

You may have heard dieters talking about “keto fat bombs” or “ketogenic fat bombs” or simply “keto bombs”. So what exactly is a keto bomb? A keto or fat bomb is similar to an energy bar. Energy bars, however, are based around carb and sugar-heavy ingredients like dates and oats, keto bombs are high in fat like coconut oil, peanut butter and cream and low in sugar and carbs.

Keto bombs can be used in many different ways – as snacks, meal replacements, or as a side dish. They can also be used as creamers to coffee and tea. Often used as a quick breakfast, mid-afternoon pick-me-up or pre- or post-workout snack, they have as much as 85% fat. Unlike high protein meals or snacks, they do not provide protein or carbs that can be used as fuel.  They do not disrupt ketosis, in fact increase the ketosis and fat burning.  Most keto bombs are ketogenic and can be incorporated into low-carbohydrate diet plans.

The most common ingredients found in keto bombs are coconut oil and high-fat dairy products such as cream cheese and butter. Coconut oil, for example, provides the body with supplemental ketones. This is because coconut oil contains medium chain triglycerides (MCTs), which are a type of fat that is absorbed quickly and used as fuel. Much more about keto bombs, recipes, ingredients at

Why Keto Bombs May Help Weight Loss

Fats take longer to break down in the digestive tract and slow the breakdown of carbohydrates into sugar. That keeps our blood sugar levels stable and helps us to feel fuller for longer. According to scientific research, a spoonful of coconut oil a day could even whittle our waistlines away! You’ll still need to watch your portion sizes but, since fats are intrinsically satisfying, adding a keto bomb for breakfast could actually help you stop snacking.


Keto Bombs