One of the main things I had to get my head around when I started the ketogenic diet was just how much fat I needed to eat each day. To start with I kind of tried to get away with less fat – sticking around the 100g a day mark. I did this because I was trying to keep my calories down and also because part of me just didn’t believe that I could possibly eat so much fat and not turn into one big roll of cellulite.
However, I found that trying to keep calories down and not getting those fat levels up with just stopping me from keto-adapting. And if you don’t keto-adapt, then your body is not efficiently burning fats for fuel – and that’s the whole point if you wan to be experiencing the benefits of eating keto!
When I decided to try and get in closer to 200g of fat a day, I also lowered my protein intake to around 45-55g so actually my total calorie intake was rarely much over 2000kcal. And boy did I feel so much better. I finally got over the low-carb flu (which was just seeming to drag on for weeks and weeks), and weirdly enough I started to lose inches faster.
What 200g of Fat a Day Looks Like
(No this image is not a picture of 200g of fat!)
I need to keep things simple. If I have to weigh and measure obsessively, it kind of makes my brain go funny, and I stop enjoying what I’m doing.
So, I needed an easy way to know for sure that I was getting enough fats in each day – without having to spend ages on meal planning. Here’s the simple equation:
A tablespoon of fat has roughly 14g of fat in it.
So if you include 3 tablespoons of fat at each meal that’s 126g of fat over the course of a day of eating three meals.
Drink two fatty teas a day (a cup of tea with 1 tablespoon of butter or coconut oil blended in); that’s another 28g of fat.
That totals 154g of fat!
Add to that an avocado, and some nice fatty meats/fish through the day and you’ve pretty much nailed the 200g of fat in a day.
And how can you include 3 tablespoons of fat in a meal? Well, that’s pretty easy… cook with 1 tablespoon, put a dollop of butter on your meat and a dollop of homemade mayonnaise on the side. Alternatively use a nicely oily salad dressing. Done!
Obviously, there are lots of ways to get your fats up to that 200g a day mark and each day will probably vary. Some days you might end up eating less, some days more.
For me nowadays, the most important thing is that I eat more than 150g of fat in a day. If I go lower than that I start to notice that I have less energy, and I don’t have that ‘completely satiated’ feeling that you get from keto when you’re doing it right.
I’m so used to eating high fat now that my meals feel like they’re missing something if they’re not swimming in butter, or I’m not liberally coating my veggies in mayonnaise.
Oh and a cup of peppermint tea with coconut oil blended in is the perfect afternoon pick me up. 🙂
I’m going to try and get some recipes going on my blog soon, and some ‘what I eat during the day’ posts with photos! So it will be even easier to see how I get my 200g of fat in. 🙂