Keto followers tend to be more concerned with overeating fat than anything else. It’s a common belief that the keto diet is high in fats and low in carbs, but what happens if eating too much fat on keto?
The side effects are not always easy to identify, so here’s a guide for those wondering how to calculate their intake.
This blog post aims to help all you out there who are following the keto diet know what exactly happens when you eat too many fats on keto- and if it matters at all.
We will also focus on some ways that you can make sure your fat intake is calculated correctly!
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What happens if eating too much fat on keto? (Quick answer)
Keto guys are often told that fat is a superfood and should be eaten in large amounts. However, it is possible to overeat fat on keto.
When you overeat fats, side effects can include nausea, bad breath, loose stools or diarrhea, and vomiting. It’s important to know the signs of eating too much fat, so you don’t experience these unpleasant symptoms!
Your body can accumulate large amounts of unmetabolized fat if you tolerate large amounts of fat. And, of course, this greatly affects the health and functioning of cells.
In other words, you may gain body fat by eating so much fat, but only if you exceed your overall calorie intake.
And what determines whether you can lose and gain fat is not how much you eat but how many calories you consume.
On the keto diet, one will mostly tolerate healthy fats without going over the daily calorie limit. To balance this, they need to minimize the amount of protein in each meal.
Protein is essential to the keto diet and in other cases of dieting. Without adequate protein intake, muscle mass will decrease markedly, and health will deteriorate.
Top common symptoms that indicate you are eating excess fat in keto
The body’s warning signs that consuming too much essential fat in a keto diet can be different for many people. What might be an issue for one person could not be a problem for another.
Some of the most common symptoms that indicate you are eating excessive fat:
- Intense cravings for sugar
- Severe keto flu symptoms
- Feeling bloated, filled up, and uncomfortable after eating high amounts of fat
- Increased hunger
- Difficulty sleeping.
Some people cannot tolerate too much dietary fat and will experience keto flu symptoms, increased hunger, inability to sleep, and cravings for sugary foods.
What happens is that your body will get used to fat intake and should not be a problem. What is important to do is track your fat macros and make sure that you are not overeating too much of the good stuff.
So how much fat do you need? A quick guide for you to self-calculate
It’s important to get enough fat whether or not you’re on keto. How much fat you need on keto will depend on your body’s needs and how many calories you need to consume each day.
The general rule of thumb is that the higher your net carbs intake (total carbohydrate minus fiber), the more fat you should eat to maintain ketosis.
If you follow a low-carb, high-fat diet, your fat intake should be between 60% and 80% of the daily calories.
Here are some examples of suggested daily fat ranges on keto:
- 1500 calories: 90-135 grams of fat per day.
- 2000 calories: 121-177 grams of fat per day.
- 2500 calories: 149-215 grams of fat per day.
If you follow a ketogenic diet where carbs outnumber fats by about four to one, then it’s recommended that your dietary fat comprise 20–30% of total energy consumption.
I would recommend getting this amount of fat from high-quality sources, including eggs, seafood, nuts and seeds (not too much, though!), avocados, coconut oil.
It’s even a good idea to get some healthy fats from whole plant foods like olive oil or animal products such as ghee.
If you are unsure how to calculate your fat macros, feel free to get your personalized keto calculator meal plan here.
Our body needs a certain amount of healthy fats each day – 2 tablespoons at least depending on how many lbs you weigh-and keto provides plenty of good sources like avocados, coconut oil, or olive oil in addition to a whole list of high-fat snacks you can enjoy.
To consume enough fat on a keto diet, it is necessary to eat many more calories, so you come up short in the carbohydrate department. What sounds like a lot of food volume-wise may not be that different calorie-wise.
For example, adding one tablespoon of olive oil isn’t going to push your fat macros over if you already consume 150g per day or fewer.
What affects the number of fat macros needed on keto is protein intake, and typically those looking for better weight loss results keep their protein around 50g per day (or less).
Although it’s possible to guess how much fat you need based on personal experience, I recommend using this personalized keto calculator as a starting point. It will calculate your ideal intake goal for fat based on your height, weight, gender, activity levels, and desired goals.
There is also a good reason to stay relatively close to what the calculator suggests. You should be able to eat a whole lot of fat without even realizing it.
What will be much more apparent is the dramatic increase in energy, mental clarity, and improved sleep that results from these types of dietary changes.
Understand exactly about keto fat for best results
Fat is a secondary macronutrient in keto, but it carries the most weight for satiety and energy. This means that fat has more calories per gram than protein or carbs, so while you won’t be eating as much fat as before on keto, you will likely eat more of it than everything else.
The type of fat that’s best for your diet depends on what kind of result you’re going for: do you want something low-risk with a solid track record?
Or are you looking to try out some new and maybe not-so-well-known options? Fat from animal sources like beef and butter is extremely high in saturated fats like omega-6s, leading to inflammation when consumed in excess.
Pork and other animal sources of fat are high in the saturated fats omega-s, leading to inflammation when consumed in excess. This means that your diet will need more plant-based fat sources like avocados, olive oil, nuts, and seeds for optimal health benefits.
The healthiest fat sources for the ketogenic diet
Healthy fat sources for the ketogenic diet include olive oil, cold-pressed organic coconut oil, and avocado.
Many foods can provide you with healthy fats on the ketogenic diet. The best sources are whole foods like:
- Full fat yogurt — remember to watch the carb intake of your yogurt or make your coconut cream yogurt without sugar.
- Healthy oils — Coconut oil, olive oil, MCT oil, and avocado oils
- Egg yolks — Pasture-raised eggs are the healthiest
- Coconut butter — Ensuring there are no added sugars
- High-fat cheeses — A high-fat cheese is a specific type of cheese that contains more than 70% fats by volume. It melts perfectly and has a great flavor, but it also has twice the calories per ounce of regular dairy cheese. Such as mascarpone cheese, cream cheese, cheddar cheese, etc.
- Fatty cuts of meat — Pork loin chops, ground beef, lamb shoulder chops, wild game meat like elk and venison, bacon.
- High-fat nuts — macadamias, pecans, almonds, etc. (macadamias are best)
- Fatty fish — salmon, sardines, etc.
- Avocados — Try Egg Salad Stuffed Avocado, Bacon and Roasted Garlic Guacamole, or Simple, Delicious Guacamole
- Butter or ghee — 100% grass-fed butter and ghee are healthiest. Ghee is to be used for people who are sensitive to dairy proteins.
- Cocoa butter — The fat bombs instead of sugar can be made with it.
- Olives — Any olives will suffice. Just make sure they do not have added vegetable oils or sugars.
Health benefits of healthy fats on a keto or low carb diet
1) Healthy fats are an excellent source of energy – which is why they’re essential for your everyday diet.
2) Fat is satisfying in the same way that protein and carbohydrates are – they may help you eat fewer calories, although different types of fat affect hunger in different ways.
3) Many people report weight loss while eating high amounts of fat on a calorie-restricted keto (high-fat, low carbohydrate), sustainable weight loss protocol like A Ketogenic Diet (Coconut Oil).
Fat sources you should avoid and limit on the ketogenic diet
Please don’t include these familiar sources of unhealthy fats:
- Most processed oils (such as canola, soybean, and corn) are high in Omega-Six fatty acids, which are inflammatory. In contrast, unprocessed fats like olive oil and avocado have a higher fat content than beneficial omega-three fatty acids.
- Margarine is typically made from hydrogenated vegetable oils containing trans fats or artificial partially hydrogenated oils. Both should be avoided on a ketogenic diet for their adverse effects on cholesterol levels and heart health.
You also should limit your consumption of foods high in saturated fat, such as:
- Meats like beef, lamb.
- Dairy such as whole milk cheese, butter, and coconut oil.
Because high intake of those could have an adverse effect on LDL cholesterol levels for some people.
Can eat too much fat throw you out of ketosis?
This is inevitable: Yes! You will inevitably fall out of fat-burning mode.
When eating a keto diet, it’s important to track what types of fat you’re consuming and the amount. If you consume too many calories from fat, this can prevent you from reaching ketosis since most of your caloric intake would be coming from fats.
The best thing to do is calculate your needs and set a realistic macronutrient goal that balances out both protein and carbs. In addition to discussing all dietary plans with a nutritionist or doctor who specializes in therapeutic ketogenic diets.
Can too much fat on keto cause weight gain?
The answer is yes. If you eat more than necessary calories without any macro tracking, excess fat on keto can result in weight gain.
So the key is to have a personalized meal plan based on your parameters, living habits, and eating preferences. Then strictly follow this eating plan, and don’t forget to track the macro for each meal. You can find this personalized custom meal here.
What happens if I don’t eat enough fat on keto?
When you’re not eating enough fats, your body will break down muscle tissue into proteins to use as fuel sources. When you go on a ketogenic diet, your body will stop using sugar for energy and start using fat for it instead.
Your body will feel more hungry. Other than feeling hungry, good fats give you energy and make your food taste better.
What are some of the foods that might not taste so great without any added fats? Avocado toast with hard-boiled eggs, walnut hummus (chickpeas mixed with tahini and oil), avocado veggie toast, cucumber coconut cream soup, hemp seed green smoothie,…
Do I have to eat all the fat on keto?
No. It is not a requirement to eat all the fat on keto. Fats are only a requirement to hit your total diet fat goal. This is more important for those on higher carbohydrate diets, leading to a lack of oils in the diet.
We have the fat requirement on keto, and then we eat fats based on preference or need. So no, you do not need to eat all the fat on keto.
According to what I have read, it is best to try and stick with various oils during the first stages of keto.
What happens if I eat more protein than fat on keto?
If you eat too much protein than fat on keto it will make you feel hungrier, and it may also cause weight gain.
A ketogenic diet is based on fat with a moderate amount of protein, so if you exceed your protein macro without increasing fat, you will be hungry and increase the likelihood of weight gain.
How many eggs can I eat a day on keto?
An egg has around 70-80 calories. You can eat roughly 6 eggs in a day without going over your daily intake allowance to lose weight and get in ketosis.
Fat is an excellent tool for helping you get into and stay in ketosis if consumed responsibly. If you’re trying to eat keto, your fat intake must match the rest of your macronutrients. Eating too much healthy fats can cause weight loss stalls and even lead to more cravings for unhealthy foods.
The key is determining the correct type of fats, how much to eat, and what time frame they should be eaten on your schedule.
If this sounds like something that could benefit your lifestyle or weight loss goals, we recommend trying Dr. Tom Hunter’s expert’s custom meal plans with scientific macros tailored just for you!
Click here to see my full review about this program & how it can help you success with keto diet in very short time.
Don’t worry about overcomplicating things – these are all based on his years of experience working with clients and learning his preferences.
It’s best to find out what a good balance might be with a custom meal plan from experts. You could also talk about how certain kinds of food may not work well on this diet (like avocados) because they have high levels of carbs and sugars in them).
Thanks for reading!