While we all want to hit our diet goals perfectly every week, there are going to be times when this does not happen for various reasons.
Sometimes, you will go over your calories for the day, sometimes you won’t hit your fat macros, and sometimes you will go over.
However, are any of these things, going over your fat macros on a keto diet, in particular, a bad thing?
In this article, we will be discussing everything you need to know about going over your fat macros. So, if this is of interest to you, then read on for more!
Is It Okay To Go Over Your Fat Macros On A Keto Diet?
Yes, it is okay to go over your fat macros on a keto diet occasionally! Starting a new diet is difficult and sticking to it can be even more challenging.
So, it is inevitable that there will be times when you cannot stick to it, whether it is by accident or by choice, and you should not give yourself a hard time when this happens.
What is more important is just getting up the next day and getting back on track, carrying on your keto diet as normal without getting too stressed about your macros.
It is good to remember that daily variances in your fat macros are actually normal and to be expected.
Not only that, as long as you stick to your daily target for your calories, then in terms of your body composition aims, going over your fat macros will not impact these goals that much.
Of course, if you are consistently going over your fat macros, this is more of an issue.
Still, this is nothing to stress or panic over, but it is good to take note of how often you are going over your fat macros and begin to think about why this could be the case.
Here are some more details on what could be happening because you are consistently going over your fat macros on your keto diet:
- Your diet is impacting your overall health
- You are not getting the required nutrients from other groups of macros
- You may not progress toward your performance or body composition goals
Fat Macros And The Keto Diet: How Much Fat Macros Are Needed?
To make the most of tracking your fat macros, it is a good idea to track your targets consistently so you ensure you get the optimal health and performance benefits.
When you overeat fats too often on a keto diet, you are actually limiting the nutrients you would otherwise receive from other macro groups, and this results in dietary deficiencies.
If you notice this happening often, then chances are you are eating too much fat.
Let’s check out these fat macros guidelines in more detail, in order to understand your fat intake!
- If you are an athlete, then the recommended dietary fat range is 30% of your daily intake of calories
- If you are a healthy adult, then the average recommended dietary fat range is around 20-35% of your daily intake of calories
- If you are an adult taking part in a fitness regime, then the recommended dietary fat range is around 25-35% of your daily intake of calories
What Is Dietary Fat?
Dietary fat can be found in a variety of forms. However, they can generally be broken down like this:
Saturated And Trans Fats
These fats are generally considered to be unhealthy types of fats.
Some examples of saturated fats include fat on red meat, lard, chicken skin, butter, coconut oil, and dairy (whole fat).
Some examples of trans fats include fried food, shortening, pastries, and margarine.
Monounsaturated Fats And Polyunsaturated Fats
These fats are generally considered to be healthy types of fats.
Some examples of monounsaturated fats include nut butter, avocado, vegetable oils, and nuts.
Some examples of polyunsaturated fats include fish and flaxseeds.
It is important to note that unhealthy fats should not be avoided, and it is okay to include them in your diet.
However, they should be included in moderation and not eaten excessively because this can result in high cholesterol levels and therefore, an increased risk of heart disease.
If you find similar changes in your health, then this is an indication of too much fat in your diet.
Healthy fats are a necessary aspect of a balanced diet. They will help to reduce the risk of high cholesterol levels and heart disease. Healthy fats also support brain function and cell growth.
No matter what type of fat you consume, they are all dense in calories. On average, there are 9 calories in every gram of fat.
This is actually over double the number of calories per gram for both protein and carbs (4 calories per gram.)
Therefore, no matter what type of fats you consume, consuming any in excess will cause health issues, impact your fitness goals, or have an effect on your body composition.
What Else Happens To Your Body If You Go Over Your Fat Macros?
As previously mentioned, going over your fat macros occasionally will not have much of an impact on your body.
However, going over your fat macros excessively, to the point where it becomes part of your everyday diet can cause:
- Weight gain
- Bad breath
- Increase in cholesterol levels
- Gastrointestinal discomfort
Going over your fat macros on occasion is no sweat.
However, if you find yourself going over your fat macros excessively, then this can lead to issues such as not meeting your body composition goals, performance goals, and health issues such as high cholesterol and in extreme cases, heart failure.
Sticking to a diet, such as keto, is not easy. There will be times when you accidentally go over your calories or your macros, and it is important not to give yourself a hard time when this happens.
What is more important is that you start again the next day!
We hope this article helped you understand what happens when you go over your fat macros on a keto diet.