What Happens If You Don't Eat Enough Fat On Keto?

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

As much as fats have been considered evil, the keto diet has changed their fate and outlook. The Keto diet has made it compulsory to consume enough fat per day to get that slim figure. If you think it’s crazy to consume fats, then you’ll be surprised to know that not consuming enough fats during keto will backfire and all of your efforts will go in vain. So, what exactly happens if you fail to consume enough fats on keto? Let’s see.

What is the keto diet?

It is a diet plan which lets you lose any extra pounds just by restricting carbs and eating lots of fats. The word keto is derived from “ketogenesis” which refers to the production of ketones in the body while on the keto diet.

What is ketosis? How does it work?

The Keto diet is all about achieving the state of ketosis while going high on fats and low on carbs. When on the keto diet, you limit the carb intake, and your body will stop burning carbs for energy due to limited carbs in the body. Higher consumption of fats will replace the need for carbs and your body will start burning stored fats to produce energy for the body’s functioning. The stored fat is what makes you obese, and voila, you’ll start losing weight in no time. All of this is just because of fat consumption.

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

Fats are what keep us full for a very long time as they take quite a time to get digested in our system. The foundation of the keto diet is majorly based on fat consumption and if for some reason you don’t eat enough fat on keto, it’ll backfire. How? Let’s see.

  • Eating less fat will make you feel hungrier and will increase your craving for the unhealthy snacks – the ultimate result will be a reversal of weight loss
  • Consuming less fat than the recommended amount will not let you achieve the state of “ketosis” which is imperative for the weight loss and other health benefits
  • It will make you feel low on energy and you might experience headaches and dizziness
  • Not taking enough fat will make you miss out on the healthy fats that are essential for the body to keep it in better health and shape
  • There are high chances of Rabbit starvation i.e., protein poisoning if you go low on fat during the keto diet
  • If you aren’t eating enough fat on the keto diet you’ll experience fluid retention which causes swelling in the lower legs and feet

How to consume enough fat on the keto diet?

Consuming fat on the keto does not mean you can have any kind of fat. The keto diet only allows you to have healthy fats which are monounsaturated or polyunsaturated fats. Trans fats which are a bad omen for health are strictly prohibited. To consume enough healthy fat while on a keto diet you can make some adjustments in your diet plan and can add some of the following items to make it loaded with healthy fats.

  • Eat lots and lots of Avocados
  • Add cheese sauces to your food
  • Use whipped cream as a topping
  • Use meat grease to fry bacon or ground beef
  • Eat keto-friendly fat bombs for dessert
  • Enjoy fatty fish for the dinner
  • Consume proteins that have a higher fat content
  • Add coconut oil/canola oil to everything
  • Consume fat-rich nuts like almonds, and walnuts
  • Add peanut oil and butter to your foods

These are just a few options that can spike up your fat intake during the keto diet. There are a lot of other options to consume healthy fats that are enough to reach the stage of ketosis, and you can select any based on your taste buds.


For a long time fats were considered bad for health until research showed their potential role in our survival. That’s why the keto diet requires you to consume enough fats to achieve your fitness goals. If you won’t be able to meet the fat requirements, you’ll never be able to unleash the potential of the keto diet, thus, won’t be able to enjoy any sort of health benefits keto can offer. Instead, you’ll experience health problems, and we are sure that’s the last thing you’ll want to have in your life while on a diet. So, go get some fats to keep the keto happy.


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