Keto Food Questions

What is too much fat on a ketogenic diet?

Too much dietary fat would be a condition where you have following symptoms:

  • Stool floats

  • Bloating, burping

  • No weight loss

  • Right shoulder pain

  • Pain under right rib cage

  • Right rhomboid pain

  • Nausea

  • Oily black stool

  • No appetite for a long time

If you have these symptoms, it’s recommended that you try to cut down to 75 grams of fat or a little less per day. You never want to go on a low-fat diet but you may want to cut it down, if you are not losing weight.

This is a matter of balancing, getting enough versus too much. It’s finding your sweet spot.

If you have hypoglycemia (low blood sugars) you will need a bit more fat to go from one meal to the next. However, you also need to make sure you do not have too much, thus overloading the gallbladder and causing bloating, right shoulder pain, etc.

Also, if you consume too much fat, especially between meals or after meals, you will end up burning dietary fat and NOT your own fat despite being in ketosis. This is why it’s recommended that you always do intermittent fasting with ketosis – so you eat within a limited period daily.

So in other words, you’ll have to adjust your fats until the amount is just right: no gallbladder issues, but enough to allow you to go from one meal to the next.

About 70% of your calories in each meal should come from fat. That’s about 20 to 40 g of fat per meal. It may sound like a lot, but one gram of fat is about 9 calories.

Starting on the keto diet, your body will have to adapt to burning and digesting fat. If you eat too much fat, your body may have a hard time, as it still needs to create the enzymes to break down the fat from your food. So start gradually. The idea is that the fat from your food will help in keeping you satisfied between meals without raising your insulin.

Once your body has adapted to ketosis, it will tend to burn your stored fat which means you don’t need to eat as much dietary fat.

Last updated: Mar 25, 2023 14:32 PM