in today's video we are going to be answering the question can you eat
too much fat on the keto diet the keto diet is a way of eating that is high in fat
and low in carbs but is it possible to eat too much fat following this way of eating and if
you are trying to lose weight is it better to eat less fat so you can burn stored body fat instead
the type of fat we eat matters it is possible to eat too much of the wrong type of fat and spoiler
alert when i say the wrong type of fat i'm not talking about saturated fat so in today's video we
are going to answer these questions and talk about how much fat you should be eating on the keto diet
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and i post
videos on a high fat nutrient dense way of eating if you like this video please give it a thumbs up
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facebook where i share new posts every single day today's video is sponsored by adopted nutrition
for electrolyte supplements specifically formulated for the keto diet and intermittent
fasting head to healthcoachkait.com forward slash electrolytes and use code hck 10 to save 10
off your order today we are going to be talking about fat and how much you should be eating on the
keto diet now before we get into it i just want to say that we really need to shift our mindset
from this mainstream narrative that fat is bad fat is an essential macronutrient and consuming enough
of it is critical for our health it is important for many reasons it gives us energy we can either
get energy from glucose which is carbs or in its absence from fat it forms our cell membranes our
brains and our nervous system it is needed for the transport and absorption of fat soluble vitamins
vitamin a d e and k it is necessary to make and balance hormones primarily sex hormones and it
gives us two essential fatty acids omega-3 and omega-6 and for decades we have been told that
fat is bad for us and that we should be limiting it but limiting fat does not decrease your disease
risk and it does not even necessarily lead to weight loss in fact limiting fat can have the
opposite effect so this video today it's not a fat fear-mongering video don't worry but with
that being said i am often asked if it is possible to be eating too much fat on keto specifically
when it comes to weight loss if you're trying to lose body fat should you be consuming less fat so
your body can burn through your fat stores instead these are questions i'm frequently asked so let's
talk about it when you're first starting keto so when you're first starting the keto diet i really
think it's important to not put any limitations on the amount of fat you eat the first reason why i
say this is because as i mentioned earlier so many of us have this fear of fat drilled into our heads
if you've ever went on any diet in the past that wasn't keto there's a very high chance
that it was a diet that limited fat so there will be a big learning curve and mindset shift
that has to take place when you are first starting keto the other reason is because
your body is becoming fat adapted and while it switches from burning mainly glucose for energy
to burning mainly fat for energy you might feel a little bit off and you really want to make sure
that you're consuming enough fat during this time eating the right fat now before we get into the
amount of fat that is ideal we really need to talk about the different types of fat so there are two
main types of fat saturated fat and unsaturated fat and the difference between the two comes down
to their structure saturated fat has all carbons bonded to hydrogens making them straight and
able to pack together tightly unsaturated fat is missing some hydrogens which means they are bent
and not able to pack together as tightly because saturated fats can pack together tightly they are
solid at room temperature whereas unsaturated fats are liquid think about coconut oil versus
olive oil coconut oil is mainly saturated fat whereas olive oil is mainly unsaturated fat
but why does this matter and why do you care you might be asking this is important because the more
missing hydrogens the more fragile the fat is and the more fragile the fat is the more likely it is
to oxidize when exposed to heat light and oxygen oxidized fats are extremely harmful to the body
when we consume them they cause free radical damage and oxidative stress in layman's terms you
have a whole bunch of dangerous particles that are set loose in your body they start damaging your
dna your fatty tissues and proteins oxidative stress can cause heart disease hypertension
hardening of the arteries neurodegenerative diseases cancer and also aging you can also be
exposed to free radicals through cigarette smoke pesticides radiation and pollution everyone knows
how harmful these things are for the body but consuming oxidized fats can cause the same damage
so contrary to everything you've probably ever heard about fat saturated fat is actually the one
you want to be consuming especially when you are using it in an isolated form for cooking
now under the umbrella of unsaturated fat there are two types monounsaturated and polyunsaturated
mono has only one carbon missing a hydrogen bond and poly has more than four so fats that
are mainly polyunsaturated are the least heat stable whereas monounsaturated fall somewhere
in the middle so when you are eating whole foods i don't think you need to focus too much on the
types of fats you are consuming but when it comes to the fats that you're cooking with or if you are
consuming a lot of packaged foods in your diet this is extremely important we already discussed
why cooking with saturated fat is best so this means using coconut oil ghee tallow and lard and
avoiding oils such as canola grape seed soybean corn and vegetable oil in general olive oil and
avocado oil are both also good they are mainly monounsaturated fat but they are better to be used
at low temperatures or just consumed raw and i already know i'm going to get some comments about
this down below so i'll just address it now yes avocado oil has a high smoke point but the smoke
point of an oil is not the same temperature as the point that the fat will oxidize grape seed oil is
another example of this yes it has a high smoke point but it oxidizes at a very low temperature
but now let's talk about packaged foods because a lot of the ones on the market even if they are
labeled keto are packed with the unhealthy oils that cause oxidative stress and inflammation in
the body and seriously consuming these oils in high amounts can completely derail your progress
and if you are worried about saturated fat raising your cholesterol causing heart disease both of
these claims are a myth i have a video explaining why there's confusion surrounding this which i
will link above if you want to know more saturated fat actually increases hdl cholesterol which is
the type that is protective and you want more of people who eat low fat diets often have low hdl
because of this now before we get into whether or not you can eat too much fat on the keto diet
i'm going to take a quick moment to thank today's sponsor adapted nutrition electrolytes are very
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maintaining fluid balance and more especially when you're first starting keto it is critical to
make sure your electrolytes are in check a large part of why people experience the keto flu comes
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electrolytes and use code hck10 at checkout to save 10 off your order thank you again to adapted
nutrition for sponsoring this video can you eat too much fat all right so now let's finally answer
the question as we already discussed consuming too much unsaturated fat and polyunsaturated fat
specifically can cause inflammation and not only can this lead to disease but this can also hinder
weight loss and cause inflammatory issues such as joint pain and gut issues so you can definitely
consume too much oxidized polyunsaturated fat but what about fat in general the answer
is yes and no i think a lot of people on keto over consume fat but only because they are under
consuming protein when you under consume protein you risk losing lean body mass so this might
result in a drop on the scale but you do not want to be losing muscle mass you want to be losing fat
and if you consume enough protein at each meal then you are likely going to be eating less fat
and you will be able to stay full for longer between meals i usually recommend consuming at
bare minimum 30 grams of bioavailable protein at every meal and if you are consuming enough protein
at each meal it's pretty difficult to overeat fat because as i said when you're eating enough
protein you'll be fuller for longer in between meals and this is likely due to something called
the protein leverage hypothesis which states that we eat until our protein needs are met regardless
of energy content so if we are eating just foods rich in carbs just foods that are rich in fats
or foods that are rich in both of them it is very easy to eat too much and not feel
full think of fries for example how easy is it to overeat fries well past your energy needs
and then compare that to chicken breast it is pretty difficult to overeat chicken breast to
the same extent so in the context of keto if you are eating enough protein it is very difficult
to over consume fat but with that being said of course it is possible if you eat more fat
then your energy needs of course some of that is going to be stored but honestly prioritize
protein at your meals and i can almost guarantee this won't be an issue anyways guys that's all i
have for you today so in summary yes you can over consume fat but it is very difficult if
you are eating enough protein and remember that saturated fat is the best to use when cooking
let me know in the comment section down below if you found this video helpful
and also in the description box down below you can find the link to check out adopted nutrition
and their keto k-1000 electrolyte powder if you did enjoy this video you might also
enjoy my video on cholesterol and why you might have high cholesterol on the keto diet
whether or not you should be concerned you can check that out here if you want to catch up on
my most recent upload you can find it here and if you want to check out my keto diet
and carnivorous coaching programs you can find them here thanks guys i'll see you next time bye