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If you’re following a ketogenic diet, you know how important it is to get enough fat in your diet. Fat is your primary source of fuel on a keto diet, and not getting enough of it can have some serious consequences. In this post, we’ll explore what happens when you don’t eat enough fat on keto and how you can make sure you’re getting the right amounts. The Role of Fat in the Keto Diet To understand why fat is so important on a keto diet, let’s take a quick look at how the diet works. When you restrict your carbohydrate intake on a keto diet, your body transitions from using glucose as its primary source of energy to using ketones, which are produced by the liver when you break down fat. This is known as ketosis. In order for your body to produce enough ketones to keep you in ketosis, you need to eat enough fat. If you don’t consume enough fat, your body won’t have the raw material it needs to produce ketones, and your body will start breaking down protein for fuel instead. This can lead to some unwanted consequences. What Happens When You Don’t Eat Enough Fat on Keto? So, what exactly happens when you don’t eat enough fat on a keto diet? Here are some things to watch out for: 1. You May Not Reach Ketosis: As we mentioned earlier, if you don’t consume enough fat, your body won’t be able to produce enough ketones to keep you in ketosis. This can prevent you from reaping the full benefits of the diet, including weight loss, improved energy levels, and better mental clarity. 2. You Might Feel Hungry: Fat is more satiating than carbohydrates or protein, so if you don’t eat enough of it, you’re likely to feel hungry more often. This can make it harder to stick to the diet and could lead to binge eating. 3. You Might Experience a Drop in Energy: When you first start a keto diet, you might experience a drop in energy as your body adjusts to using ketones instead of glucose for fuel. But if you don’t eat enough fat, it can be harder for your body to sustain ketosis, which can lead to ongoing fatigue. 4. You Could Lose Muscle Mass: In the absence of enough fat, your body may start breaking down muscle tissue for fuel. This can lead to a loss of lean muscle mass, which can have long-term consequences for your health and fitness. How Much Fat Should You Eat on Keto? So, how much fat should you eat on a keto diet? There’s no one-size-fits-all answer, as everyone’s needs will be slightly different based on factors like age, gender, body composition, and activity level. However, a good rule of thumb is to aim for a macronutrient breakdown of around 70% fat, 20% protein, and 10% carbohydrates. To make sure you’re getting enough fat, focus on healthy sources like avocado, nuts and seeds, olive oil, and fatty fish like salmon. You should also make sure you’re eating enough protein to protect your lean muscle mass, and limit your carbohydrate intake to no more than 20-30 grams per day. Conclusion In conclusion, getting enough fat is crucial for success on a ketogenic diet. Not only does it help you reach and maintain ketosis, but it also keeps you feeling full and energized while protecting your lean muscle mass. By focusing on healthy sources of fat and balancing your macronutrient intake, you can enjoy all the benefits of the keto diet without any of the negative side effects.

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