The basis of the ketogenic diet is to reduce carbohydrates to less than 20g per day and increase lipids (fat). The recommended amount of fat to consume with each meal is between 20 and 40 g. This is just a benchmark, you can eat more of it, if you need to. To know if you are getting enough fat, you should not feel hungry for at least 5 hours. Start with 20g per meal if you are very thin or new to the ketogenic diet. In general 30 g of lipids per meal makes it possible to feel satiety. The table below contains a list of foods that are high in good fats. Using this table, you will see that it is easy to achieve 30g of fat per meal.
The fats to avoid are trans fats, refined oils (often heated to very high temperatures) and fats rich in omega-6, because they are inflammatory (margarine, canola oil, sunflower oil, soybean oil, oil grape seed, corn oil, …).
To achieve 30g of fat with a meal, you can combine sources of fat. For example: 2 eggs (10 g) cooked in 1 tbsp. of butter (12 g) and 3 slices of bacon (9 g), you have just consumed 31 g of fat and 2 g of carbohydrates.
1 C. tablespoons of olive oil (14 g) in your salad and 10 pecans (20 g) = 34 g of fat and 1 g of carbohydrates.
85 g of salmon (5 g) with cream sauce (2 tbsp) (10 g) and a bomb of fat pecan pie (10 g) = 25 g of fat and 1.5 g of carbohydrates.
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