I can’t eat enough fat! I can’t reach 85% fat! I get a lot of panicked messages from you on Facebook or Instagram, and that’s why I’m going to answer the question today: Do you have to binge on fat on a ketogenic diet?

Yesterday, I received this private message on my Instagram account:

“I try to have a 70-80% ratio of my calories to fat, only there are foods that are high in fat that I don’t like, such as avocados and fish. I eat meat, vegetables, cheese, but protein increases along with lipids. I don’t know what high fat food to eat to fill the gap other than to swallow olive oil down the neck! “

As a reminder, the ketogenic diet is a diet in which carbohydrates are reduced as much as possible in favor of fats and proteins. In the absence of carbohydrates from food, the body will learn to use fat for energy. I explained it all in my article: Everything you need to know to start the ketogenic diet!

What I’m talking about in this article and in Ketogenic: How and Why to Count Macros? Is that you can consume up to 85% of your calories as fat on the keto diet. But is it compulsory? Do you have to eat butter with olive oil until you feel sick to achieve this?

The answer is obviously no! What I also explain in my articles is that the most important thing is to limit your intake of carbohydrates (below about 25 grams). Lipids are to be consumed to achieve satiety. If you’re no longer hungry, if the sight of the block of butter or olive oil disgusts you, don’t binge!

Again, the infamous 80/15/5% macro-nutrient ratio of fat, protein, and carbohydrate is an average and not the only one that works on a ketogenic diet. We are all different and what works for one won’t necessarily work for the other. The most important thing is to listen to your feelings rather than being blinded by numbers that don’t mean much in the end. Instead, try answering these questions:

• Am I hungry every day?
• Do I have energy?
• Is my weight or body satisfying or moving towards my goals?
  Before panicking juggling numbers like a mad mathematician, find simplicity on your plate: cook a nice piece of meat, fish and eggs, serve them with vegetables low in raw or cooked carbohydrates, cook with butter, add olive oil in your raw vegetables, and voila! I’m even willing to bet that by doing this you have come close to 80/15/5% without realizing it …