Hi, I have been on keto for two weeks. I feel a bit better but its always throws me off when someone says I put too much lard in my cooking. I have lard and coconut cream. Is 40 grams too much? Or 20 grams? I want to gain not lose weight.
Hi how much saturated fat should I eat on the keto diet
Shinita
#2
It probably wonāt help you but I eat as much saturated and other fat as I want (I am health conscious, I avoid trans fats - not like I need much efforts to do that - but the others are pretty much inevitable)ā¦ It would be super inconvenient to limit saturated fat and why that kind? Lard is fine, I cook with it (I use very little)ā¦ And I eat mostly pork, cheese and eggs. I have no idea about my saturated fat intake but letās count a typical dayā¦ 60g, maybe? Ever pork and lard isnāt the same everywhere so itās actually hard to say. My body doesnāt complain at all unlike when I eat more carbsā¦ 
I really wouldnāt take steps against going over 100g saturated fat if I needed the caloriesā¦ What else would I do, all my basic food items are rich in saturated fat (and unsaturated ones too) and itās the best diet I ever had, I feels my best this far.
The more knowledgeable folks surely will bring science too.
PaulL
(You've tried everything else; why not try bacon?)
#3
The amount of fat you eat should be dictated by your hunger. As long as you are keeping your carbohydrate intake low and getting enough protein, you can safely add fat to your diet until your hunger is satisfied. Since eating large quantities of polyunsaturated fats can cause inflammation, we recommend eating mostly saturated and monounsaturated fats. Lard and coconut oil good fats to cook with, as are butter, tallow, bacon grease, and the other fruit oils, avocado and olive.
While there are certain polyunsaturated fats that are essential to the human diet (the Ļ-3 and Ļ-6 fatty acids), we donāt need much of them. The industrial seed oils (soybean, safflower, sunflower, corn, canola, etc.) are so rich in Ļ-6 fatty acids in particular, that on the standard American diet the challenge is not to get enough, but to avoid getting too much.
How much percetage of protein is 75 grams on a 1500 calorie diet
amwassil
(Michael - When reality fails to meet expectations, the problem is not reality.)
#4
No fat from any source is 100% SFA. Even coconut oil is 82.5% and lard is only 39.2%. The āketo fatsā are a mix mainly of SFAs and MUFAs. They contain very low PUFAs, so you get all the fat you need in the approx proportions you need them. You do not need any āseed oilsā and/or olive/avocado oils either. Iād stay clear of coconut cream, itās much lower fat than dairy whipping cream and much higher carbs. Most brands contain added sugar as well since the primary market for it seems to want it sweet. For cream stick to dairy whipping cream.
My list of āketo fatsā
| Fat | SFA % | MUFA % | PUFA % |
|---|---|---|---|
| Palm Kernel | 87.5 | 5.4 | < 1 |
| Coconut | 82.5 | 6.3 | 1.7 |
| Ghee | 61.9 | 28.7 | 3.7 |
| Cacao Butter | 59.7 | 32.9 | 3 |
| Butter | 51.4 | 21 | 3 |
| Tallow | 49.8 | 41.8 | 4 |
| Red Palm | 49.3 | 37 | 9.3 |
| Lard | 39.2 | 45.1 | 11.2 |
| Heavy Cream | 23 | 9.1 | 1.5 |
| Cod Liver | 22.6 | 46.7 | 22.5 |
| Cream Cheese | 20.2 | 8.9 | 1.4 |
| Bacon | 12.6 | 15.9 | 5.8 |
| Egg Yolk | 9.6 | 11.7 | 4.2 |
Source: USDA Food Compostion Database
PS: You may wonder why I include cod liver/oil in this list. As mentioned by @PaulL we need some essential PUFAs and in my opinion itās better to get them from an animal source, such as cod, than from plant sources, such as commercial oils. So if you discover that youāre not getting enough omega 6/3 etc, eat some cod liver and/or oil once a week or so. Other oily fish include: herring, sardines and salmon (although not so much). Iām sure there are also local oily fish everywhere if you look for them.
How much percetage of protein is 75 grams on a 1500 calorie diet
OldDog
(Gregory - You can teach an old dog new tricks.)
#5
In case this gets lost in the shuffle; definitely stay away from coconut creamā¦
It has no place in a ketogenic way of eatingā¦
SomeGuy
(Joey)
#6
ā¦ and while weāre at it, we are NOT talking about coconut oil. which is an excellent source of saturated fat for ketoāers.
Unfortunately itās all to easy to confuse coconut milk, cream, butter, oilā¦
amwassil
(Michael - When reality fails to meet expectations, the problem is not reality.)
#7
And the ultimate coconut nothing burger ācoconut waterā.
EquiPro
#8
I think that the hardest part of doing KETO is mental. You have to remember that we have have been brainwashed for DECADES about fat. Weāve been brainwashed about fat being bad. Weāve been brainwashed about certain types of fat being bad. Weāve been brainwashed about cholesterol levels. Etc., etc., etc. This brainwashing has taken place in my lifetime. I was born in 1962 and I grew up on a farm. We never gave 2 thoughts to how much fat we were eating. Meat and fat were the mainstays of our food, with everything else being sides. When I was a kid, if you went to a diner and saw a āDieterās Plateā on the menu, it invariably had the following: A bunless hamburger, a scoop of cottage cheese (remember, there was no such thing as ālow fatā back then) and a tomato slice. That was considered being on a diet. And, btw, there was no such thing as lean hamburger in those days. All hamburger was 70-75%.
Iāve been doing KETO for about 6 months now and it has been extremely successful. The biggest struggle for the first two months was getting in enough fat, and thinking āfat firstā. Now I can really feel if Iām low on fat at any point in the day. I feel hungry. I feel unsatisfied. Fat = satiation. The higher the fat content of the food, the less youāll need to feel satisfied.
I use an app called ācarb managerā and I continue to use it daily. I do this because it is very easy for me to slip back into eating too little fat and too much protein. I donāt need it so much for my carbs, as Iāve got that down, I need it to make sure that Iām focusing on fat.
Doing this, I have lost 27 pounds (about 1/2 way to my goal, although I am at a plateau right now) and I feel like a million bucks. Seriously. So many things that were making me feel bad are just gone from my life. Iām planning on getting a full blood workup in Jan, and Iām getting excited to see how things have changed. I still get weirded out about how much fat I eat, but Itās changed my life for the better.
Oh, and just donāt talk about how much fat/ what kind of fat you eat with your friends. People really donāt know and theyāll just spew their brainwashed rhetoric back at you. Just say, āIām doing KETO and I feel great. How are you doing?ā Get off the subject of what you are eating and how much, etc. Unless theyāre really interested in trying for themselves, youāre just opening yourself up for a lot of nonsense getting into your head.
Finally, hereās an article written by a friend of mine. There are a lot of science links at the end if you need them. I reread this every once in a while, when Iām feeling doubtful. Oh, and BTW, I donāt do coconut stuff at all. I really try to stay away from processed oils that come from plants. If Iām going to get plant-based fat, it is from high-fat nuts and avocados. I eat nuts daily, but I donāt eat that many avocados, mainly because I donāt really love them all that much. I get my fat from butter, ghee, full-fat dairy (god I love being able to eat cheese and full fat yogurt again) and meat fats.
ctviggen
(Bob M)
#9
You might want to rethink this. What youāre doing is not eating high saturated fat and instead eating high(er) PUFA. Based on what Iāve seen, this is probably unwise overall.
EquiPro
#10
Iām not understanding you. Most of my fat (probably 85-90%) comes from butter, ghee and the fat in meat and dairy. I DO NOT like coconut, so Iām not going to eat it. I eat about 3-4 oz of nuts per day and thatās it. The rest is from animal sources and I try very hard to get as much of my animal source from grass-fed as possible.
ctviggen
(Bob M)
#11
Donāt get so testy. You didnāt say proportions. If you donāt like it, DONāT FREAKING EAT IT.
You might considering toning things down a bit.
EquiPro
#12
Hmmmmā¦you seem to be very sensitive. Sorry about that. I assure you that my ātoneā is fine. Or, it was until you decided to patronize me.
PaulL
(You've tried everything else; why not try bacon?)
#13
Folks, letās chill out, here. Everyoneās on edge because of the pandemic, so letās try not to let our emotions get the better of us.
eminem_44
#15
I feel like my libido goes up with saturated fat and I feel my best on it. My family had none during my puberty very few it was always low fat cooking and no saturated fat. Iām probably deficient.
Ellacosew
#16
My folks were into Pritikin. Baked White fish with no seasoning or fat. Frozen broccoli. Instant mashed potatoes made with water. Never salt, never butter. Dee-licious! 
eminem_44
#17
Carbs and pasta and low fat milk bloat me. I used to eat awful Weetbix and would get a stomach ache every time. My mum thinks I need carbs. I would get really tired by 12 o clock