How to Eat 100 Grams of Fat per Day on Keto

As a committed keto enthusiast and a guide to many on their keto journey, I’ve been asked countless times, “How can I eat 100 grams of fat per day on a keto diet?” It might seem daunting initially, but with the right guidance, it’s entirely achievable. Let’s delve deeper!

Decoding the Keto Diet

What is Keto Diet?

The ketogenic, or “keto”, diet is a low-carbohydrate, high-fat dietary regimen. It’s designed to shift your body’s primary energy source from carbohydrates to fats, driving it into a metabolic state called “ketosis.” In ketosis, your body becomes incredibly efficient at burning fat for energy, which can lead to weight loss. The diet also turns fat into ketones in the liver, providing energy for the brain.

Importance of Fat in Keto Diet

In the keto diet, fat plays an essential role as it becomes your main energy source, replacing the typical reliance on carbohydrates. Fat is crucial in maintaining a state of ketosis, where the body is burning fat for energy more efficiently. Moreover, consuming adequate amounts of fat helps to keep hunger at bay, providing satiety and making the diet more sustainable in the long term. Lastly, certain types of fats, like medium-chain triglycerides (MCTs), are particularly beneficial on a keto diet as they can be converted directly into ketones, offering a quick energy source for the brain. But, the question is, how do you effectively consume 100 grams of fat daily?

Understanding Dietary Fat

Different Types of Fat

First, it’s essential to understand that all fats aren’t created equal. There are saturated fats, unsaturated fats (including mono and polyunsaturated), and trans fats. While on keto, you’ll want to focus on healthy fats and limit harmful ones, like trans fats.

Choosing Quality Fats

When it comes to a keto diet, selecting quality fats is vital. Opt for natural, unprocessed fats like avocados, nuts, seeds, and olive oil, which provide beneficial nutrients alongside healthy fats. Fatty fish like salmon and mackerel are also excellent choices due to their high omega-3 content, a type of polyunsaturated fat that supports heart health. Conversely, limit your intake of saturated fats from processed foods and completely avoid trans fats, often found in fried or industrially-produced foods, as they can contribute to adverse health outcomes.

Implementing a High-Fat Keto Diet

Calculating Your Macros

To effectively follow a high-fat keto diet, you must understand and calculate your macronutrients – fats, proteins, and carbs. There are many tools and calculators online to help you with this.

Fat-Rich Foods for Keto

Here are some fat-rich foods that are perfect for a ketogenic diet:

  • Avocados: A great source of monounsaturated fats and fiber.
  • Fatty Fish: Such as salmon, mackerel, and sardines, are high in omega-3 fatty acids.
  • Nuts and Seeds: Almonds, walnuts, flax seeds, and chia seeds are high in healthy fats.
  • Cheese: Full-fat cheeses are high in saturated fats and have zero carbs.
  • Olive Oil: Rich in monounsaturated fats, it’s ideal for cooking and salad dressings.
  • Coconut Oil: Contains medium-chain triglycerides (MCTs) which can be directly used for energy.
  • Eggs: The yolk is especially rich in healthy fats and proteins.
  • Butter and Cream: High in saturated fats and perfect for a keto diet.
  • Dark Chocolate: Choose 70% cocoa or higher to get more fats and less sugar.
  • Full-fat Yogurt: An excellent source of fats and probiotics.
  • Fatty Meats: Such as steak, ham, sausages, bacon, chicken with skin, and other fatty cuts of meat.
  • MCT Oil: Made from pure MCTs, it can be added to drinks for a fat boost.

Remember, while these foods are keto-friendly, it’s essential to monitor portion sizes to maintain a calorie deficit if weight loss is your goal.

Practical Tips to Consume 100g of Fat Daily

Incorporating Fats in Meals

Simple changes, like adding a dollop of butter to your veggies or a spoonful of olive oil to your salad, can help increase fat intake. Fatty cuts of meat and full-fat dairy are also excellent ways to up your fat content.

Fats in Snacks

Between meals, opt for high-fat snacks like a handful of nuts, olives, or some cheese. These can help keep you satiated and on track to meet your 100 grams per day target.

Possible Challenges and Solutions

Overcoming Common Hurdles

If you’re struggling to hit your target, remember, you’re not alone. It might take some creativity and time to adjust. Consider using fat bombs – small snacks or treats high in fat, but low in carbs – to boost your intake.

Adjusting to High-Fat Intake

For some, a sudden increase in fat can cause digestive upset. If this happens, try gradually increasing your fat intake. Listen to your body and adjust accordingly.


Eating 100 grams of fat per day on keto might seem like a challenge, but with the right information and a bit of determination, it’s entirely doable. Just remember, quality over quantity, always!


1. How can I add more fats to my keto diet?

There are many ways, from choosing fattier cuts of meat to adding healthy oils to your meals and snacks. Fat bombs can also be a great way to increase your fat intake.

2. Can eating too much fat be harmful on a keto diet?

While fat is essential on a keto diet, too much of anything can be harmful. Listen to your body and adjust your intake accordingly.

3. What are some good sources of healthy fats for a keto diet?

Avocados, fatty fish, nuts and seeds, and high-fat dairy are excellent sources. Cooking with oils like coconut oil and extra virgin olive oil can also help.

4. How can I calculate how much fat I need on a keto diet?

There are many macro calculators available online to help you calculate your individual macronutrient needs, including fats.

5. I’m struggling to eat enough fat. What can I do?

If you’re finding it hard to meet your fat intake, consider incorporating fat bombs into your diet, or gradually increase your fat intake over time.

Connie Greve

Connie Greve

My goal is to help you decide if the keto lifestyle is for you. I personally have experienced many health and weightloss benefits following the keto plan. I am here to give you valuable information to help you maintain a healthy lifestyle and make an informative decision.

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