Can  I eat too much fat on keto?

In this article, we are going to discuss and answer the question “Can I eat too much fat on keto?”. I will also discuss what will happen if I eat too little fat, the sources of which you can get extra fat from. In addition to the amount of weight you should lose per day.

Can I eat too much fat on keto?

You need to eat enough fat in your diet to achieve ketosis.  Too much would slow down your weight loss process. Just like too little fat would stop ketosis, too much fat will not be effective to lose weight. The key is always to balance. Not exceeding your caloric intake daily as well.

It was always believed that carbs were the only source of energy you can use, however after the discovery of the keto diet it all changed. The body can use other macronutrients to burn for energy. And one of them is majorly fat which is the focus of the keto diet.

Keto diets have been adapted for quick weight loss as it became the trend. However it can be used for the management of some medical conditions. 

Like diabetes for example, the carbs should be monitored and watched especially type 2. The diet usually balances insulin with carbs ratio. Keto diets might help in that to an extent.

What happens if I eat too little fat?

Well you feel hungrier. The hungrier you are, the more moody you will get, the more likely it will make you reach out for snacks. Some of these snacks would have carbs to satisfy your hunger and this way your body would be out of ketosis.

The fat in your keto diet is the highest percentage in the macronutrient. It is essential for the ketosis process to occur, to switch the fat burning from carbs into fat burning instead. This way you will lose weight eventually. You can get your fat intake from multiple sources whether it is solid or liquid.

Where Can I Get My Fat from?

You can get fat and add it to your food from multiple choices. 


Yes, oils are a great source of added fat if your dish needs some extra fat to add to it.

Some of the healthy oils you can have on keto are: olive oil, coconut oil, avocado oil, canola oil, and MCT oil.


You can add butter to your dishes to increase your fat intake. Some people add butter to their coffee. You can grill your chicken, fish or meat with fish.


You can sprinkle cheese on top of your salads or dishes. Not only will it add flavor, but also will add more fat to your dishes.

Fatty Fish

Fatty fish are rich in monounsaturated fatty acids. They contain healthy fat that will make you feel full and is beneficial to your health. You can have tuna and salmon that are excellent sources and delicious.


You can add seeds to your food that are rich in fats. Sunflower seeds are rich in oleic oil that would make a great fat addition.

Whole fat food

Pick up food that is high in fat. These foods include full fat milk, full fat cheese.


Nuts are a good source of good fat in your diet as well. It contains omega 3 fatty acids. They also contain fibers in them. You can have macadamia nuts or almonds.

Fatty meat

Some kinds of meat are fattier than others. You can have pepperoni or mutton.


Eggs are high in protein foods. Yet the egg yolks would provide fats as well.


Some sauces are both high in fat and keto friendly. Mayonnaise is one example of that. It gives a rich flavor to your meat or chicken. 

Sour  cream

Sour cream is low in carbs. 100 grams contains 2.9 grams of carbs. It is a great addition to your salads.


The green fruits have so much fat in them. You can make guacamole with it. Add it to your breakfast, dinner or lunch.

How much should I lose weight per week?

Losing weight gradually is a good way to maintain weight loss. So in a week you should lose between one to two pounds is a good amount. 


In this article, we discussed and answered the question “Can I eat too much fat on keto?”. I also discussed what happens if I eat too little fat, the sources of which you can get extra fat from. In addition to the amount of weight you should lose per day.