Fat Guide

Learn strategies to meet your fat intake needs based on your macro breakdown, and check out our list of recommended fat sources that fit your macro goals.

Strategies and food guides based on your fat ratios:

• Low Fat
  20-25%

• Moderate Fat
  25-30%

• High Fat
  30-35%

• Ketogenic Diet
  70%

A low fat diet is helpful when you want to focus on animal sources of protein that are lean, have trouble eating fat in moderation or want to stay away from fatty foods for your overall health and weight loss.

Examples of low fat diets include the USDA Recommended and the High Protein diet.

Helpful Strategies

• Choose lean protein instead of fatty protein options.
  Opt for leaner cuts of meat, like chicken breasts instead of thighs, skinless chicken, and eggs whites instead of whole eggs.

  For vegans and vegetarians, lean more on beans and legumes for protein instead of fattier sources like nuts and hummus.

• Go light on salad dressings and cooking oil.
  Order dressing on the side and drizzle about 1 teaspoon on your salad.

  For cooking, use cooking sprays or wipe your pan with an oil soaked paper towel to keep oil minimal.

• Opt for oil-free cooking methods.
  To cut out cooking oil completely, turn to steaming, boiling, or using water in a pan or oven instead.

What to Eat

Eat a combination of these lean foods and adjust portion sizes to keep fat intake low and meet your macro goal.

A moderate fat diet is great for flexible eaters who want animal protein, plant protein, and varied sources of fat. This percentage breakdown should focus on unsaturated fats like the kind in fish, nuts, olive oils, and avocados.

Examples of moderate fat macro ratios include the High Protein and Low Carb diet.

Helpful Strategies

• Have a carb or protein source that contains fat at every meal.

• Eat a variety of foods from the list below to get a balance of heart-healthy fats with protein and carbs.

What to Eat

The list below contains carb and protein food sources that are higher in fat content and will hit a balance of all your macros in a single item.

Eat a combination of foods from the low, moderate, and high fat sections and adjust portion sizes to meet your goal.

A high fat diet should be paired with a high protein (25-30%) breakdown and focus on sources of protein with higher fat content.

An example of a high fat macro ratio is the Low Carb diet: low carbs + high fat.

Helpful Strategies

• Build meals around a protein source.

• Choose proteins higher in fat.
  Eg. eggs, nut butters, chickpeas, full-fat dairy, fatty fishes, and fattier cuts of meats like chicken thighs.

What to Eat

Pick a combination of foods from the low, moderate, and high fat sections daily and adjust portion sizes to meet your goal.

A Ketogenic Diet has 70% of its calories coming from fat. Fat has double the calories per gram that protein has, but you’ll still be eating sources of protein and small amounts of carbohydrates in the form of vegetables or carb-fat foods like avocados or nuts.

Remember to stay hydrated on this diet.

Helpful Strategies

• Choose primary fat sources as the center of your meals.

• Supplement with fatty protein sources to help meet your protein goal.

• Choose carbohydrate sources that have some amount of fat in them.

What to Eat

Here are some high-fat low-carb food options to rely on when you’re on the Keto Diet.