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

Learn about the importance of consuming enough fat on a ketogenic diet and the potential consequences of not getting enough. Discover the effects on ketosis, nutrient deficiencies, hunger and cravings, and hormone imbalances. Find out why it is essential to work with a healthcare professional when following the ketogenic diet.

The ketogenic diet, commonly known as the “keto diet”, is a high-fat, moderate-protein, and low-carbohydrate diet. The goal of the keto diet is to put the body in a state of ketosis, where it burns fat for energy instead of carbohydrates.

One of the most important aspects of the keto diet is consuming enough fat to support ketosis. But what happens if you don’t eat enough fat on the keto diet?

Not Eating Enough Fat on Keto?

Not Enough Fat Can Hinder Ketosis

One of the main goals of the keto diet is to enter a state of ketosis, where the body burns fat for energy instead of carbohydrates.

When following the keto diet, the body is typically in a state of ketosis when it uses ketones (byproducts of fat breakdown) as the primary fuel source.

However, if you are not consuming enough fat, your body may not be able to produce enough ketones to sustain ketosis.

Without enough fat, the body may struggle to enter and maintain ketosis, making it difficult to achieve weight loss and other benefits of the keto diet.

Not Enough Fat Can Lead To Nutrient Deficiencies

Fat is an important macronutrient that provides essential fatty acids, fat-soluble vitamins (like vitamins A, D, E, and K), and other important nutrients.

A diet that is too low in fat can lead to nutrient deficiencies, negatively impacting overall health.

Not Enough Fat May Lead to Hunger and Cravings

Fat is a very satiating macronutrient, which can help keep you full and satisfied. When you are not consuming enough fat, you may feel hungrier and more prone to cravings, which can make it difficult to stick to the keto diet.

Not Enough Fat Can Lead to Hormonal Imbalances

Fat is important for hormone production and regulation. Consuming enough healthy fats is necessary for proper hormone function, particularly for women.

A lack of fat in the diet can lead to hormonal imbalances, affecting weight loss, fertility, and overall health.

Final Thoughts on what happens if you don’t eat enough fat on the keto diet

It is important to consume enough fat when following the keto diet. Not consuming enough fat can hinder ketosis, lead to nutrient deficiencies, increase hunger and cravings, and cause hormonal imbalances.

References:

-Paoli A, Cenci L, Fancelli M, et al. The ketogenic diet in sport: from controversy to optimal performance. Journal of the International Society of Sports Nutrition. 2013;10:25. doi:10.1186/1550-2783-10-25

-Klein S, Allison DB, Heymsfield SB, et al. Waist circumference and cardiometabolic risk: a consensus statement from shaping America’s health: Association for Weight Management and Obesity Prevention; NAASO, the Obesity Society; the American Society for Nutrition; and the American Diabetes Association. American Journal of Clinical Nutrition. 2007;85(5):1197-1202.