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Minimum Fat intake with ketogenic diet?

Answered on August 19, 2014
Created June 07, 2013 at 8:27 AM

I am concerned about getting the minimum daily amount of fat with my ketogenic diet. i am trying to lose weight, but i am concerned about the minimum amount of fat i am supposed to eat per day. If I am not eating enough fat will weight loss occur?

3013d1b44fd7f65b4c8412f229d1d00e

on June 20, 2013
at 05:56 AM

Well, the simple math (eat less carbs and overall calories) isn't necessarily correct. Perhaps better put: overall. That is, you may plateau at a very low carb and overall calorie level (as I am now at 25g carbs and 1,400 cals at 5' 3" and 189 lbs) and also may just lose inches and not weight for a while.

82166cc32b6cf26de33b69f58fb583b1

on June 07, 2013
at 03:52 PM

Hi Michael. I agree with your comments about ketogenic diet but not about fasting. The human body is adapted to long fasts. It's part of our evolutionary heritage. The body is extraordinarily good at conserving nutrients during a fast. Fasting isn't difficult. I've fasted for as long as 30 days and I can tell you that it's surprisingly easy. There's no hunger. Yes, there is muscle loss, but in most people muscle grows back quickly. Of course it depends on age and health. I think fasting is an option that should be considered by obese people, especially if nothing else has worked.

82166cc32b6cf26de33b69f58fb583b1

on June 07, 2013
at 03:48 PM

Hi Michael. I agree with your comments about ketogenic diet but not about fasting. The human body is adapted to long fasts. It's part of our evolutionary heritage. Fasting is not difficult. I've fasted for as long as 30 days and I can tell you that it's surprisingly easy. There's no hunger. Yes, there is muscle loss, but in most people muscle grows back quickly. Of course it depends on age and health. I think fasting is one of the options that should be considered by obese people in order to lose weight, especially if other options haven't worked.

Dc6407193ba441d1438f6f0c06af872b

(4400)

on June 07, 2013
at 03:28 PM

Following up on Rob, it's important to note that not only is starvation difficult, it's also not healthful. People need nutrients too. Plus, you'll lose a lot of muscle mass, which is a kind of weight loss, but given you want fat loss, it's not a good thing. Ketogenic is lowish protein and very low carb, so it must be very high fat to be sustainable. If you want to lose weight, yes, cut some calories, but you will succeed over the long run if you run a 500 cal deficit per day rather than 1500! Which means eating a lot of fat.

82166cc32b6cf26de33b69f58fb583b1

on June 07, 2013
at 09:54 AM

There's no minimum amount of fat you need to eat. You raise ketosis by reducing carbs and protein. It's the lack of carbs and protein that triggers ketosis, not the amount of fat. The reason this sometimes causes weight loss is that ketosis often suppresses appetite. If this happens to you, you'll eat less almost without effort. The less you eat, the faster you'll lose weight.

82166cc32b6cf26de33b69f58fb583b1

on June 07, 2013
at 09:48 AM

There's no minimum fat, only maximum carbs and protein. The proof of this is that fasting (no food at all) is highly ketogenic. The thing that triggers ketosis is lack of carbs and protein. You make a diet ketogenic by removing carbs and limiting protein. Of course if you want your diet to continue to contain the same number of calories, you need to add fat to make up the difference. But it's the scarcity of glucogenic food (scarcity of carbs and protein) that triggers elevated ketosis, not surplus of fat.

Ca2c940a1947e6200883908592956680

(8574)

on June 07, 2013
at 09:44 AM

Never saw this before. Ace!

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2 Answers

3
82166cc32b6cf26de33b69f58fb583b1

on June 07, 2013
at 09:58 AM

i am trying to lose weight, but i am concerned about the minimum amount of fat i am supposed to eat per day.

There's no minimum amount of fat you need to eat. Ketosis gets triggered by lack of carbs and protein, not surplus of fat. You raise ketosis by reducing carbs and protein. The reason this sometimes causes weight loss is that ketosis often suppresses appetite. If this happens to you, you'll eat less almost without effort. The less you eat, the faster you'll lose weight.

Of course, if you want your ketogenic diet to contain the same number of calories as your usual diet, you'll have to add fat to make up for the removed carbs and protein.

This is the case for children on ketogenic diets to treat epilepsy. It's important for them to get enough calories to grow, so their diets include enormous amounts of fat.

But you don't want your diet to contain the same number of calories. You want it to have fewer calories so you'll lose weight. The less you eat, the faster you'll lose.

If I am not eating enough fat will weight loss occur?

Whether you lose weight depends mainly on the total amount of calories your body extracts from food. If you eat too many calories you will get fatter even if most of the diet consists of fat. If you eat fewer calories than your body burns you'll lose weight. Ketosis figures into this because it often suppresses appetite, which makes people eat less without effort. Ketosis depends on carbs and protein, not fat.

The fastest way to lose weight is not eat anything. The amount of fat is zero, but even so you'll lose weight rapidly. You'll also be in high ketosis. Most likely you won't be very hungry even though you're fasting because ketosis usually suppresses appetite.

82166cc32b6cf26de33b69f58fb583b1

on June 07, 2013
at 03:48 PM

Hi Michael. I agree with your comments about ketogenic diet but not about fasting. The human body is adapted to long fasts. It's part of our evolutionary heritage. Fasting is not difficult. I've fasted for as long as 30 days and I can tell you that it's surprisingly easy. There's no hunger. Yes, there is muscle loss, but in most people muscle grows back quickly. Of course it depends on age and health. I think fasting is one of the options that should be considered by obese people in order to lose weight, especially if other options haven't worked.

82166cc32b6cf26de33b69f58fb583b1

on June 07, 2013
at 03:52 PM

Hi Michael. I agree with your comments about ketogenic diet but not about fasting. The human body is adapted to long fasts. It's part of our evolutionary heritage. The body is extraordinarily good at conserving nutrients during a fast. Fasting isn't difficult. I've fasted for as long as 30 days and I can tell you that it's surprisingly easy. There's no hunger. Yes, there is muscle loss, but in most people muscle grows back quickly. Of course it depends on age and health. I think fasting is an option that should be considered by obese people, especially if nothing else has worked.

Dc6407193ba441d1438f6f0c06af872b

(4400)

on June 07, 2013
at 03:28 PM

Following up on Rob, it's important to note that not only is starvation difficult, it's also not healthful. People need nutrients too. Plus, you'll lose a lot of muscle mass, which is a kind of weight loss, but given you want fat loss, it's not a good thing. Ketogenic is lowish protein and very low carb, so it must be very high fat to be sustainable. If you want to lose weight, yes, cut some calories, but you will succeed over the long run if you run a 500 cal deficit per day rather than 1500! Which means eating a lot of fat.

3013d1b44fd7f65b4c8412f229d1d00e

on June 20, 2013
at 05:56 AM

Well, the simple math (eat less carbs and overall calories) isn't necessarily correct. Perhaps better put: overall. That is, you may plateau at a very low carb and overall calorie level (as I am now at 25g carbs and 1,400 cals at 5' 3" and 189 lbs) and also may just lose inches and not weight for a while.

1
F907531cc916e3f705a37eca5e8939b4

on June 07, 2013
at 08:48 AM

http://keto-calculator.ankerl.com/

How about trying this calculator that allows you to calculate exactly based on your body weight and activity level?

Paleorina http://paleorina.com

Ca2c940a1947e6200883908592956680

(8574)

on June 07, 2013
at 09:44 AM

Never saw this before. Ace!

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