Shocking Truth About Keto Fat Intake: How Much Is Too Much for Rapid Weight Loss?

The ketogenic diet, often shortened to "keto," has gained immense popularity as a weight-loss strategy. However, it's crucial to understand the nuances of this diet, particularly regarding fat consumption. While the keto diet emphasizes high fat intake, consuming too much fat can hinder your progress and potentially pose health risks.

What is the Keto Diet?

Though it may seem newer to your newsfeed, the ketogenic diet has been around since the 1920s. The keto diet is all about cutting carbs and eating more fat, similar to the Atkins diet from the 1970s. Unlike other low-carb diets that focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. The keto diet reduces your total carb intake to less than 50 grams a day. This is the equivalent of a cup of white rice. The keto diet excludes carb-rich foods like grains, beans, fruits and starchy vegetables. The keto diet limits carbohydrates, forcing your body to burn fat for fuel instead. In this state, your body breaks down fats into molecules called ketones. Ketones serve as an alternative fuel source.

Benefits and Uses of the Keto Diet

There is evidence that the keto diet can help specific groups of people. The keto diet helps reduce seizures in children with epilepsy. Endurance athletes and body builders also use it to scrap fat in short timeframes. The keto diet is being studied for reducing symptoms for patients with progressive neurological disorders like Parkinson’s disease.

Potential Risks and Side Effects

Because of the stringent food restrictions, many find the keto diet hard to stick to. “The ketogenic diet can be effective for weight loss when used in a short time period followed by the adoption of healthier eating habits,” says Baljash Singh Cheema, MD, a cardiologist at Northwestern Medicine Bluhm Cardiovascular Institute. “However, we know in studies of these types of diets that once people stop following that diet, they regain at least half of the weight that they lost. Ketosis is difficult to achieve because it’s like a light switch: either on or off. Individuals who consistently track food intake are more likely to remain in ketosis. Because the keto diet is so restricted, you’re not receiving the nutrients - vitamins, minerals, fibers - that you get from fresh fruits, legumes, vegetables and whole grains. People report feeling foggy, irritable, nauseous and tired. In particular, low fiber intake can disrupt gut microbiota and lead to chronic constipation, while inadequate magnesium, vitamin C and potassium can contribute to muscle cramps, fatigue and weakened immune function. The high-fat nature of the diet could also have negative impacts on heart health. The American Heart Association recommends limiting saturated fat intake to less than 6%. The keto diet may not be appropriate for everyone, specifically people with kidney disease. Some people also experience dehydration on the keto diet because they’re eliminating glycogen, which holds water, from the bloodstream. When you micromanage your food intake by tracking how much you eat, it disconnects you from what your body is asking for. You start using outside numbers to determine what to eat instead of listening to your body. Monitoring food so closely can lead to psychological distress, such as shame and binge eating. The keto diet can cause your blood pressure to drop in the short term due to a reduction in blood volume and changes in your fluid balance. Following a keto diet can also cause your blood sugar to drop, which can be dangerous for people living with diabetes.

Understanding Fat Intake on Keto

The intention of the keto diet is to force the body to run on fat, as opposed to glycogen (sourced from carbs). When the body reaches this stage, it’s called ketosis. General guidelines stipulate 60-75 percent of your food should be from fat, 15-30 percent from protein, and five to ten percent from carbohydrates.

Monitoring Ketone Levels

As you adjust your diet, it’s a good idea to measure your ketones to ensure you’re entering ketosis. To know if you’re in ketosis, you must measure your ketones. Urine tests measure acetoacetate. Breath tests measure acetone. Blood tests are the most accurate way to test if you’re in ketosis.

The Importance of Healthy Fats

One of the common keto diet mistakes that people make is eating too much saturated and trans fats. On the other hand, healthy fats, which are monounsaturated fat and polyunsaturated fats, are the ones that raise your “good” cholesterol. So, stock up on your nuts, avocado, and fatty fish intake.

Best Fats to Include in a Keto Diet

Avocados and Avocado Oil: Rich in heart-healthy monounsaturated fatty acids (MUFAs). Half of an avocado contains 114 calories, 1.3 grams (g) of protein, 10.5 g of fat, 6 g of total carbs, and 5 g of fiber (1 g of net carbs). One tablespoon (tbsp) of avocado oil has 124 calories, 14 g of fat (1.6 g saturated fat), and 0 g of carbohydrates.
Olive Oil: High in monounsaturated fats. One tablespoon of olive oil offers 119 calories, 13.5 g of total fat, and only 2 g of saturated fat.
MCT Oil: Rapidly absorbed and converted into ketones by the liver.
Nuts and Nut Butters: A good source of unsaturated fats. For example, 1 tbsp of almond butter offers 98 calories, 3.4 g of protein, 8.9 g of fat, 3 g of total carbs, and about 1.5 g of fiber (about 1.5 g net carbs). One ounce (oz) of whole almonds (about 23 nuts) provides 164 calories, 6 g of protein, 14.1 g of fat, 6.1 g of carbohydrates, and about 3.5 g of fiber (2.6 g net carbs).
Chia Seeds and Flaxseeds: High in omega-3 fatty acids. One ounce of chia seeds has 138 calories, 4.7 g of protein, 8.7 g of fat, 11.9 g of carbs, and a whopping 9.8 g of fiber (2.1 net carbs). One tablespoon of ground flaxseed has 37 calories, 1.3 g of protein, 3 g of fat, 2 g of carbs, and 1.9 g of fiber (0 net carbs).
Fatty Fish: Packed with heart-healthy omega-3 fatty acids. Examples include Salmon, Sardines, Mackerel, Bluefin tuna. A 3 oz serving of salmon offers 118 calories, 19.9 g protein, 3.7 g fat, and 0 g carbohydrates.
Full-Fat Greek Yogurt: A good source of protein and fats. A 5.3 oz serving provides approximately 6 g of fat, 13 g of protein, and 6 g of carbs.
Whole Eggs: Nutritious, high in protein and fat, and have zero carbs. A single large egg packs about 5 g of fat, 7 g of protein, 0 carbs, and 80 calories.
Hemp Hearts: High in healthy fat. One tablespoon of hemp hearts provides 5 g of fat.
Cacao Nibs: A form of unsweetened, unprocessed raw chocolate. Just 1 oz provides about 12 g of fat and a whopping 9 g of fiber.

Fats to Eat in Moderation

Butter: High in saturated fat and cholesterol. One tablespoon of salted butter has 102 calories, 11.5 g of total fat, 7.3 g of saturated fat, and 0 carbohydrates.
Cheese: High saturated fat content.
Cream: A source of saturated fat. A 1 tbsp serving size of heavy cream has 51 calories, 5 g of fat (3.5 g of saturated fat), and it is just shy of 0.5 g of carbs.
Coconut Oil: High in saturated fats. One tbsp offers 104 calories, 11.5 g of total fat, 9.6 g of saturated fat, and 0 g carbs.
Whole Milk: A good source of fat (8 g per cup), but that fat comes along with plenty of net carbohydrates - 11.7 g to be exact.
Red Meat: High in saturated fat.

How Much Fat Do You Really Need?

The amount and type of fat you should eat depends on 3 different scenarios. If you’re in ketosis and have weight to lose, you should add fat to satiety, but not to excess. If you’re in ketosis and you don’t have weight to lose, you should add enough to maintain your weight. If you’re increasing your carb target a bit, you may need to lower your fat intake.

Scenario 1: You Have Weight To Lose

The more fat you eat, the less of your own fat you’ll burn. That’s why we suggest eating enough fat to feel satisfied, or comfortable until your next meal without feeling starved or stuffed. If you want to lose weight, you need to use your own fat stores. If you didn’t get much fat at lunch, consider having a decaf coffee with a tablespoon of heavy cream. But don’t overdo it with extra fat just for fun, as that can hinder your weight loss. Try adding 1-2 tablespoons of fat per meal from sources like butter, cooking oils, heavy cream, or sour cream if your meal was light on fat. If you’re still hungry at dinner, add a bit more. Monitor your weight and work with your coach to find your sweet spot.

Scenario 2: You Don’t Have Weight To Lose (Or You Are Maintaining Your Weight Loss)

If you’re in ketosis and don’t have much weight to lose, or if you’ve reached your weight goal and want to maintain it, ensure you’re getting enough fat in your meals in order to meet your body’s energy needs since you won’t be providing much from your own fat stores. Add an extra pat of butter to your chicken thighs, pesto sauce on your salmon, or chimichurri on your steak. Use veggies as a vehicle for fat by sautéing in butter or cooking oil, topping with cheese, or dipping in lemon aioli. Fresh whipped cream with your berries? Go for it!

Scenario 3: You’re moderately increasing your carb intake

The more carbs you eat, the lower your fat intake should be to balance energy requirements. Additionally, if you increase your carbs enough, we’d suggest you focus more on unsaturated fats like olive oil, avocado oil, oils from fatty fish like salmon, nuts, seeds, and avocados. The health impact of eating a higher carb diet with a higher amount of saturated fat (fatty meats, cheese, sour cream, bacon) is not entirely clear. For that reason, if you’re not in ketosis, we recommend limiting your intake of saturated fat and focusing more on the unsaturated oils mentioned above.

Common Mistakes to Avoid

Neglecting Vegetables: Too many people focus on restricting carb intake to the point where they don’t eat their vegetables. Don’t do this. They also contain micronutrients and fiber, so you don’t want to miss out on them.
Ignoring Protein Intake: The keto diet typically stipulates moderate protein. Like with your fat intake, monitor your protein intake to make sure that you’re eating the right amount of protein for you. As we stated earlier, 60-75 percent of your food should be from fat, 15-30 percent from protein, and five to ten percent from carbohydrates.
Dehydration: Due to the restriction of carbs, you lose a lot of water in the body. A common side effect of the ketogenic diet is constipation, but it is preventable. Make sure to up your water intake if you’re feeling stopped up.
Cheat Meals: If you do cheat, keep in mind that just a single transgression is likely to throw you out of ketosis, and you’ll have to begin the process again.

Achieving a Calorie Deficit

While it’s true that the keto diet involves eating lots of protein and fat with very limited carbohydrates, it doesn’t mean you can eat in infinite quantities. Like any diet, its success depends on you achieving a calorie deficit. To help you achieve a calorie deficit, make sure you get plenty of exercise.The main reason why high-fat, low carb diets, like the keto diet, are so effective for weight loss is because they help us eat fewer calories without noticing. By eating high-fat, low carb keto foods instead of carb-laden foods, many of us will feel fuller longer and consume fewer calories throughout the day. By contrast, when you are in a calorie deficit (i.e., you consume fewer calories than needed to maintain your weight), you will burn your stored energy sources, including body fat. On the other hand, if you eat a ton of fat to the point that it puts you in a calorie surplus, you will gain fat. Yes, the fat will be stored as fat, but this doesn’t mean that fat makes you fat. Technically, eating any source of calories will stall fat loss to some degree. As you eat more calories (from fat, carbs, and/or protein), you will hinder your fat loss more and more until you reach a calorie surplus.

The Takeaway

Remember that your own body fat stores supply energy, so if you have weight to lose, you don’t need to add quite as much fat as someone who is already at their goal weight (or is looking to gain weight). If you’re increasing your carbs a bit to achieve a more sustainable lifestyle, you’ll need to decrease your fat intake a bit and balance out your saturated fat intake with more monounsaturated fats. Fat is essential for our health in many ways. Since fat is your primary source of calories when you are restricting carbs, we must not underestimate its importance. If you don’t eat enough, you will run the risk of slowing your metabolism, increasing your hunger and cravings, and impairing your health and vitality. To achieve your goals, it is essential that you eat the right amount of fat while you are on keto. Track your macros with a calorie tracking app.

Read also: Adding Turmeric to Coffee

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