Can too much fat kick you out of Ketosis? According to a standard keto diet plan, fat intake must account for 75% of your daily meal. Yes, it’s very important to consume more fat than protein and carb.
However, have you ever wondered what would happen if you eat too much fat on keto?
In fact, there are different kinds of fats. Not every fat is the same to each other. In a standard ketogenic diet, you should really avoid saturated and trans fats.
In particular, saturated fats, such as butter, fatty meat, and some oils, should be limited to less than 13 grams a day, and trans fats should be limited to 5 grams.
The reason is that they can increase your “bad” cholesterol, and, therefore, your risk of heart disease and Type 2 diabetes.
Besides, certain types of partially man-made fats such as coconut oil and fish oil, combined with omega 3 fatty acids can increase the risk of inflammation, especially in the skin.
Remember, you must always consume healthy fats more than any other fatty foods.
So, what are healthy fats? They are monounsaturated and polyunsaturated fats that raise your “good” cholesterol, coming from nuts, avocado, and fatty fish.
Particular sources of these fats recommended for keto diet include:
- Wild-caught salmon
- Olive oil
- MCT oil
- Coconut butter
- Grass-fed beef tallow oil
On the other hand, you had better avoid eating too much the following fats:
- Vegetable and canola Oils: high in omega-6 and contain trans fats, which raise your “bad” cholesterol and increase your risk of coronary artery disease.
- Dairy: can cause inflammation, acne, allergies, skin conditions like eczema, congestion, asthma, sinusitis, IBS, constipation, and weight gain.
Okay, at this point, you have already known that certain fats shouldn’t be consumed too much, but what if you are eating too much healthy fats on keto diet? Can too much fat kick you out of Ketosis?
Well, actually, even if you only eat healthy fats on keto, you can still gain weights if the consumed amount is much more than expected. We are not talking about any health conditions, we are solely talking from the perspective of weight loss.
So, if your main goal is losing weights, you wouldn’t want the fat that you eat to turn into body fat. Remember, this may happen if you are in a calorie surplus. In another word, the factor that determines whether or not you will lose or gain fat is not how much fat you eat, but how many calories you consume.
All fat, whether ‘good’ unsaturated fat or ‘bad’ saturated and trans fat comes with the same plentiful of calories (fat normally provides 9 calories per gram, compared to 4 kcals a gram for protein and carbohydrate). Therefore, you need to be careful with your daily fat intake regardless of where the fat comes from.
Another disadvantage of eating too much fat on keto diet, no matter it is healthy or unhealthy, is that it can affect your unborn baby if you are pregnant. Oily fish, which is rich in essential long chain omega 3 fatty acids, is really needed for a healthy brain and heart.
However, it can contain pollutants, including more mercury than other kinds of fish, and this may harm the baby’s nervous system. That’s why you should only have no more than two portions of oily fish per week (one portion is 140g, cooked weight) if you are under childbearing age.
Okay, so now you got answers for the questions “can you eat too much fat on a keto diet?” and “what happens if you eat too much fat on keto?”. But how much is too much? And how can you know you are consuming too much fat?
Actually, the number of people who eat too little fat is even much more than the number of people eating too much fat. So there may be a small chance for you to consume an extreme exceeding amount of fat.
What you need to do is keeping an eye on the actual calories intake. Calories do matter. If you are eating twice your guideline calories from fat that’s too much.
However, you won’t actually be able to eat that much fat for more than a couple of days. Your body will refuse.
If you don’t believe this, you can try on yourself. Pick a meal and count the calories. Figure out how much fat that is. Your breakfast or lunch will be about a jigger glass of olive oil. Try eating that for several days and see how long you can stand.
Besides, you can also know you’re eating too much fat based on the following signs:
- You are constipated all the time, or going through lots of laxatives.
- You are overweight/obese, and unable to lose weight.
- Your cholesterol level is through the roof, and you have trouble bringing it down.
- Your blood pressure is high.
- Your resting heart rate is high.
- You have keto breath.
As most of you know, the standard macronutrient ratio in keto diet varies within the following ranges:
- 60-75% of calories from fat (or even more),
- 15-30% of calories from protein, and
- 5-10% of calories from carbs.
For people who have been familiar with ketosis and its fat burn process, perhaps eating more than 80% of fat is not different from eating 70% of fat.
So, basically you won’t be able to eat too much fat. But if you get one of the above-mentioned signs, you had better control your fat intake.
Nowadays, there are even Keto calculator that helps to count how much fat you need based on your weight and body ratio, try to apply them into your keto journey!
You may feel the question “can you eat too much fat on a keto diet?” sound a little strange, but now you knew that it might happen, although the chance is not high! Be careful with your food!