what happens if you dont eat enough fat on keto

What Happens If You Don’t Eat Enough Fat on Keto?

The keto diet makes it possible for people to burn fat or gain weight or build muscle depending on their individual needs. Besides, people also often use this regimen to reverse diabetes by being able to manage blood sugar levels in the body. When learning about the keto diet, there are many questions that arise including: “what happens if you don’t eat enough fat on keto?”.

What happens if you don’t eat enough fat on keto?

As introduced, fat plays an important role in each person’s body. Therefore, if there is not enough fat when eaten in the diet every day, there will be certain consequences. Some of the consequences you will suffer from not eating enough fat in keto are as follows:

The first consequence of eating a keto diet but not getting enough fat is hunger. Because in the process of absorbing food into the body, fat will create a feeling of fullness, helping people not have appetite and limit overeating. Therefore, if you are constantly hungry when following the keto diet, it is equivalent to a lack of fat. This reason will make many people unable to stick with the keto diet for long and give up easily.

Not stopping there, you will have a hormonal imbalance if that condition persists. Dietary fat helps people’s bodies produce reproductive hormones such as estrogen, progesterone, and testosterone.

Vitamins A, D, E, K are poorly tolerated by the body. These vitamins are fat soluble so without the right amount of fat, these vitamins won’t work either. You won’t reap the benefits of these vitamins. A strong immune system, good eyesight, healthy bones and muscles, and reproduction are affected.

Another of the consequences of not eating enough fat is increased cravings. Then adding enough fat will make your body feel healthy. That will create hunger at any time and even cravings for unhealthy foods. This causes people to uncontrollably snack excessively, supplementing with foods rich in calories but lacking in nutrition.

In fact, the amount of fat people tolerate does not affect ketosis but will result in the loss of energy needed each day making it difficult to adapt to the keto diet.

How much fat should I eat on keto?

The amount of calories people consume each day with fat accounts for about 55% to 60%. However, there are some sources to output a higher range of 70 to 80%, which equates to 156 to 178 grams of fat intake per day. Specifically, that amount can be equivalent to you need to eat the following ingredients:

  • ¾ cup of butter
  • 2 tablespoons peanut butter
  • ½ cup of almonds
  • 7 oz New York strip steak
  • 8 pieces of bacon
  • 8 oz salmon

Knowing the official number of grams of fat people need to eat each day requires a ketogenic macro calculator to calculate. This is extremely important, because if you don’t calculate it, you won’t know your macro amount. Then people will make the mistake of eating too much fat, resulting in weight gain that is not in their plans.

Macro tracking doesn’t have to be forever, but knowing the exact amounts and then becoming familiar with the portions is very beneficial. Then you will have certain diet structures to control everyone’s diet. Thereby people also know what foods to eat and what not to eat.

Which fats should I eat?

The composition of fats is not always the same. Therefore, it is essential that you choose foods with safe fats and rich in nutrients. This will help people have good health and reduce the risk of many diseases. Then make sure you choose the right healthy fats, in particular you can choose some foods as follows:

  • Butter
  • Olive oil
  • Oil MCT
  • Pork fat
  • ghee
  • Animal fat
  • Fat yogurt
  • Meat
  • Egg
  • Butter
  • Nuts and seeds
  • Fatty fish

Related FAQs to Keto

  • How many eggs per day can someone eat on keto diet?
  • How much sugar can you have on keto?

6 strategies to increase my fat intake on Keto?

Eating the right fats sometimes makes it difficult for people because they don’t know for sure which fats are appropriate in their daily diet. If this is also a problem for you, the 6 strategies shared below will help you make the right choices.

Cook with fat

Cooking with fat is something you can do for meals every day. Especially choose to cook with healthy fats to add to your daily diet. Some foods you can refer to are: coconut oil, olive oil and animal fat. Don’t forget the task. The amount you use will also help you control the amount of food. Cooking with fat will have the main benefit of making the taste of the meal more distinctive.

Eat fat bombs

Fat bomb is a fairly new concept to everyone. You can understand these as snacks that are high in fat but low in carbs. People often use eating fat bombs to make snacks, desserts and can also be used as a source of fuel for exercise. These dishes are very delicious. For the best flavors, you can use low-carb peanut butter and dark chocolate.

Bulletproof coffee making

In the keto diet, Bulletproof Coffee is also rated as a friendly drink. This drink is made with ingredients including black coffee, butter, and MCT oil. People can mix the ingredients given above together thus creating a fat mixture that is both delicious and long-lasting. A popular suggestion for a keto diet plan is Bulletproof coffee, which you can also opt for.

Add fat to your drinks

In addition to drinking bulletproof coffee, incorporating fat into a low-carb hot drink is also a great option for you. You can also add whipped cream to hot cocoa or coffee Americano to enjoy.

Snack with nuts

Choosing nuts for the keto diet also needs to be selective because some nuts are high in carbs. Nuts that provide good fats that require a low carb content such as pecans, macadamia nuts, Brazil nuts and almonds.

Use high-fat food coating

Shredded cheese, ground sausage, sliced ​​avocado, bacon and grated coconut will help you create salads with more flavor to add to your menu every day. Serve with this salad to boost fat intake and add nutrients.


To compare the keto diet with eating enough fat, it is estimated that eating enough fat will help the body develop better. This also helps people avoid the consequences of eating less fat that are worth considering such as increased hunger as well as a natural craving for unhealthy foods. A lack of vitamins needed to dissolve fat also causes different health problems for everyone.

Through the sharing in the above article, everyone will know what happens if you don’t eat enough fat on keto. Fat is important so don’t be afraid to add it to your daily routine.

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