Madeleine Hull
The keto diet is a popular choice for people looking to lose weight. It involves significantly restricting carbohydrate intake, which puts the body into a state called ketosis, where it becomes very efficient at burning fat for energy instead of glucose. While the keto diet is intended to be high in fat, it can be challenging to eat enough fat, especially when first starting out. This is partly due to decades of nutritional misinformation that has led to a cultural fear of fatty foods. Not eating enough fat on keto can lead to vitamin deficiencies, digestion issues, and increased hunger, which may ultimately defeat the purpose of the diet. To ensure adequate fat intake on keto, it is important to include a variety of healthy fat sources, such as avocado, butter, cheese, and nuts.
| Characteristics | Values |
|---|---|
| Percentage of calories from fat | 70-80% |
| Percentage of calories from protein | 10-25% |
| Percentage of calories from carbohydrates | 5-10% |
| Fat sources | Avocado, butter, cheese, bacon, olive oil, avocado oil, MCT oil, heavy cream, high-fat nuts, full-fat Greek yogurt, whole eggs, oily fish |
| Carbohydrate sources | Vegetables, fruits, nuts, dairy |
| Consequences of not eating enough fat | Body goes into survival mode, increased hunger, difficulty achieving ketosis, vitamin deficiencies, digestion issues, weight gain |
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What You'll Learn
Your body won't stay in ketosis, making fat loss difficult
The keto diet is a low-carb, high-fat diet. The body enters a state called ketosis, where it becomes very efficient at burning fat and using it for energy instead of glucose. However, if you don't eat enough fat, your body won't stay in ketosis, which can make fat loss difficult.
When on a keto diet, 70-80% of your daily calories should come from fat, 20-25% from protein, and 5-10% from carbohydrates. Eating enough fat is essential to maintaining ketosis and promoting fat loss. If you don't eat enough fat, your body will go into survival mode, increasing hunger and prioritising fat storage, making fat loss nearly impossible.
There are several reasons why someone might not eat enough fat on a keto diet. Firstly, it can be challenging to adjust to a high-fat diet, especially when transitioning from a high-carb diet. Social norms and lifelong habits can make it difficult to increase fat intake. Additionally, misconceptions about fat and decades of nutritional misinformation have created a cultural fear of fatty foods, making it hard for people to adopt a keto diet.
To ensure you're eating enough fat on a keto diet, it's important to be creative and mix and match your fats. This can include adding fried eggs, cheese, or avocado to meals, using olive oil or avocado oil for dipping, and incorporating fatty foods like oily fish, full-fat Greek yogurt, butter, and nuts into your diet. These healthy fats will help you stay fuller for longer, promoting a state of ketosis and supporting your weight loss goals.
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You'll feel hungrier, which may lead to eating more
The keto diet is a type of diet that significantly restricts carbohydrate intake. When there are not enough carbohydrates in the body, it goes into a stage called ketosis, during which the body becomes very efficient at burning fat and using it as energy instead of glucose. This metabolic shift can temporarily result in increased hunger as your body adapts.
If you do not eat enough fat on keto, your body will go into survival mode, negatively affecting your well-being. You will feel hungrier, causing your body to prioritise storing fat, making fat loss nearly impossible to achieve. To avoid this, you can try adding butter, olive oil, avocado oil, MCT oil, heavy cream, high-fat nuts, and high-fat cheeses to your meals.
During the transition phase, your body adjusts from burning glucose for energy to burning fat. This can lead to increased hunger as your body adapts. Studies have shown that during the first week of a ketogenic diet, participants can experience changes in appetite-related hormones, which could initially lead to increased hunger. However, once your body gets used to ketosis, your appetite will likely decrease, and cravings for carbs will fade.
Another reason for feeling hungrier on keto could be dehydration. When transitioning to keto, your body flushes fluids after metabolising the glucose stored in your muscles, and it is easy to become dehydrated. Your body can mistake dehydration for hunger. Drinking plenty of water can help you feel more satiated, so you might consume less food at your next meal.
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You'll miss out on the benefits of healthy fats
The keto diet is a high-fat, low-carb way of eating. The body enters a state called ketosis, where it becomes very efficient at burning fat and using it for energy instead of glucose. On keto, 70-80% of daily calories should come from fat, 20-25% from protein, and 5-10% from carbohydrates.
If you don't eat enough fat on keto, you'll miss out on the benefits of healthy fats. Healthy fats help lower your low-density lipoprotein level, which is the bad cholesterol in your body. They also help your body develop and maintain cells. Polyunsaturated and monounsaturated fats are some of the best types of fats to include in your keto diet. These healthy fats are available in many different foods, so you can enjoy a varied diet. Oily fish, such as tuna and anchovies, full-fat Greek yogurt, cheese, butter, and whole eggs are some examples of foods that can help you get these fats into your diet.
In addition to the health benefits, eating enough fat on keto is important for satiety. Fat helps you feel full for longer, reducing food cravings and making it easier to regulate what you eat. If you don't eat enough fat, you may feel hungrier, which can lead to eating more and defeating the purpose of the diet.
To ensure you're getting enough fat on keto, it's important to be creative and mix and match your fats. Avocado, olive oil, high-fat nuts, and cheese are some examples of foods that can help you increase your fat intake. You can also top your meals with high-fat garnishes, such as nuts, seeds, avocado, and cured meats.
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You may experience keto side effects like nausea and constipation
The keto diet is a popular choice for people looking to lose weight. It involves significantly restricting carbohydrate intake, with carbohydrates representing only 5–10% of a person's calorie intake. When there are not enough carbs in the body, it goes into a stage called ketosis, where the body becomes very efficient at burning fat and using it for energy instead of glucose.
However, the keto diet can be difficult to follow and is associated with some unpleasant side effects, particularly when first starting the diet. These side effects are collectively known as the "keto flu". Symptoms of the keto flu include nausea, vomiting, constipation, diarrhoea, headaches, fatigue, sugar cravings, dizziness, muscle soreness, and difficulty sleeping. These symptoms are caused by the body's withdrawal from carbohydrates and can be distressing, lasting from a few days to several weeks.
To reduce the symptoms of the keto flu, it is important to stay hydrated by drinking enough water. The keto diet can cause a rapid loss of water stores, increasing the risk of dehydration. It is also recommended to replace lost electrolytes, get enough rest, and ensure adequate consumption of fat and carbohydrates. Adding more fat to your diet can be achieved by including foods such as butter, olive oil, avocado, cheese, and nuts.
It is important to note that while the keto diet can be an effective way to lose weight, it may not work for everyone. There are several reasons why someone may not lose weight on the keto diet, including not achieving ketosis due to not cutting back enough on carbs or consuming too many calories. Consulting a healthcare professional before starting the keto diet is advisable to ensure it is a suitable and safe option for you.
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You may exasperate vitamin deficiencies
The keto diet is a significant lifestyle change that requires a person to cut down to between 20 and 50 grams of carbohydrates each day. This reduction in carbs puts the body into a state of ketosis, where it becomes very efficient at burning fat and using it for energy.
However, not eating enough fat on keto can have adverse effects. One of the most common pitfalls is that your body won't stay in ketosis, which can hinder your weight loss goals. Additionally, not consuming enough fat can make you feel hungrier, as fat helps you feel full and satisfied for longer.
Furthermore, you may exacerbate vitamin deficiencies if you don't eat enough fat on keto. Fat-soluble vitamins like vitamins A, D, E, and the meat-specific vitamin K2 are essential for maintaining vital body functions, including immune system health, hormone signaling, and gut health. A deficiency in these vitamins can make it harder for your body to properly metabolize fat. For example, fatty pork from pasture-raised animals is an excellent source of vitamin D, which over 90% of Americans are deficient in.
To ensure you're getting enough fat on keto, it's important to be creative and mix and match your fats. Avocado, butter, cheese, bacon, olive oil, and nuts are all excellent sources of healthy fats. You can add these foods to your meals or use them as garnishes to increase your fat intake. Additionally, oily fish like tuna and anchovies, full-fat Greek yogurt, and whole eggs are great options to include in your keto diet. These foods will not only help you meet your fat requirements but also provide essential nutrients to support your overall health.
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Frequently asked questions
Eating enough fat on keto helps you stay full and provides enough calories for your body to function correctly. It also helps lower your low-density lipoprotein level, which is the bad cholesterol in your body.
If you don't eat enough fat on keto, your body will go into survival mode, making fat loss nearly impossible to achieve. You will feel hungrier, and your body will prioritise storing fat.
Some good sources of fat on keto include avocado, butter, olive oil, cheese, bacon, full-fat Greek yogurt, and fatty pork from pasture-raised animals.
Depending on the source, it is recommended to get anywhere from 60% to 80% of your daily calories from fat on keto.
To increase your fat intake on keto, try adding high-fat garnishes to your meals, such as nuts, seeds, cheese, avocado, and cured meats. You can also use dips made with olive oil or avocado oil for low-carb veggies.
