In studies where people are eating low-carb, moderate-protein diets and are allowed to eat as much fat as needed to feel full, they often end up consuming less overall due to feeling fuller and more satisfied: Just because you can eat more fat for fuel, doesn’t automatically mean that you will. Work towards finding this balance.īelow are a few refinements to this advice, if you really want to maximize the effectiveness of your low-carb diet.

After dinner, you should make it easily through the night – 12 hours without hunger ( if not more).

Shoot for feeling pleasantly satisfied, but not overfed after each meal. You should eat enough fat to enjoy your meals and to stave off hunger between your meals if needed.

Use fat as needed for flavor and, if needed, extra caloriesįat - either from our food or from our fat stores – supplies those extra calories and extra energy that we used to get from carbs.

Get adequate protein at nearly every meal.

Reduce carbohydrate to the desired level.

2 That is why our three rules of low-carb eating are: How much fat should you eat? It’s not a very exciting answer, but the real answer is, “It depends.”Īlthough we have essential fatty acids that we need to eat, we don’t have a pre-defined amount of fat we should eat like we do with protein. When you start a low-carb diet and cut back on carbohydrates, the trick is to eat enough protein and fibrous veggies, and then fuel your remaining energy needs with fat.

Carb percentage keto