Our Summary and Answer:
It varies depending on several factors, but it may be as little as 70% of your daily recommended calories from fat for someone overweight with many risk factors. For people without those conditions or at a healthy weight, that number can range up to about 75% of your daily recommended calories from fat.
Is too much butter bad on keto? You may be wondering, and it’s a great question. Butter is high in fat, and the fats are saturated mainly.
While this might not sound like something you want to put into your body, it can be healthy for those who follow a low-carb diet such as Keto or Paleo.
Many people find that adding more saturated fat helps them stay compliant with their diet! And if you’re worried about how much fat is too much – keep reading!
The Keto diet, also known as the ketogenic diet, consists of a highly low-carb intake. Typically, carbs are limited to 50 grams or fewer per day, leading the body to switch to burning fat for fuel instead of glucose-producing ketones in the process.
People who practice Keto eat a high amount of healthy fats and moderate protein to help maintain muscle mass while keeping their body in the state of ketosis. The state of ketosis is when your body uses fat as its primary source of energy instead of glucose, which occurs on a low-carb diet.
Butter can be very healthy for those following keto, and it’s encouraged to eat more saturated fats on this diet.
Butter contains several healthy nutrients, including selenium, vitamin A, and vitamin D. In fact, one tablespoon of butter contains 12 percent of the daily recommended value for calcium! The health benefits of eating butter include Increased levels of healthy cholesterol, lean muscle formation, reduced risk factors that lead to heart disease and diabetes, and improved brain function.
When you’re following a low-carb diet, including the ketogenic diet, it’s essential to monitor how many carbs are included in your daily intake.
It may be beneficial to track your macros, including fat and protein, and carbs, to estimate your portions better.
However, on average, many people who follow Keto intake about 70-75 percent of their daily recommended calories from fat. As such, it’s essential to monitor how much butter you include in your diet, as well as other fats.
But keep in mind that too much fat can cause problems in your keto diet.
While there is no cut-off when it comes to how much fat you should eat, too much fat – even healthy fats like butter – can lead to weight loss stalls or plateaus, so be careful with how much you consume.
Butter is high in calories, so adding a lot to your diet may cause you to gain weight.
If you’re following a strict Keto diet and monitoring how much fat you eat each day, butter can be a healthy addition to your daily intake. Many people find they lose weight more quickly when they eat more fat!
The best way to determine how much butter is too much for you is to keep track of your macros and monitor weight loss. If you find that adding a lot of butter per day slows down your weight loss, try removing it and see if the scale goes in the right direction again.
Coconut oil is another excellent way to get more healthy fats into your diet. It contains MCTs that may have similar ketogenic effects as butter, so try adding coconut oil instead if you’re worried about too much butter!
Now that you know not to worry about overeating butter on Keto, it’s important to remember that everybody is different. So while one person may be able to keep their weight loss going with one tablespoon of butter per day, another person could find themselves stalling at three tablespoons.
For this reason, it’s essential to check your ketones and monitor your weight loss. If you’re stalling, try removing the butter from your diet for a few days and see if that helps get things moving again.
However, as long as you’re eating enough fat to keep you satiated throughout the day, don’t worry about adding a little more or trying out some new types of fats.
You can try consuming avocado oil, coconut oil, MCTs in the form of powder or oil, and more to get different types of healthy fats into your diet. Artificial trans fats are bad. If you’re going to eat butter, make sure it comes from a cow and not a factory!
As you can see, there’s no need to worry about overeating fat on keto. Just make sure you’re not overeating, which can cause weight loss stalls.
It may help reduce cravings since fats are satiating and will curb your appetite better than other macronutrients like carbs or protein. Even if you don’t increase your total fat consumption, adding a supplement like MCT oil powder to a keto smoothie can help ensure you’re getting enough of these healthy fats into your diet!
In addition to helping, you feel full and get plenty of healthy fats in your daily diet, butter also provides several health benefits.
1) Butter is Rich in vitamin A
Vitamin A is an essential vitamin your body needs for eye health, immune system function, and reproduction.
2) Butter is Rich in vitamin E
Vitamin E is a fat-soluble antioxidant your body needs to stay healthy and protect cells from free radical damage. It also helps with blood vessel dilation, which can improve cardiovascular health and neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease.
3) Butter is Rich in Butyric Acid
Butyric acid has various health benefits, but it’s mainly used as a treatment for ulcers and inflammation.
You can eat as much butter as you want, but it may slow down weight loss. However, if you’re not eating enough fat throughout the day, adding a stick of butter on top of your low-fat diet may help increase satiety and decrease hunger.
However, if you find that eating a lot of butter per day slows down your weight loss, try removing it from your diet for a few days and see if that helps get things moving again.
Too much fat may stall weight loss and slow down your metabolic rate. However, if you’re eating enough to satiate yourself throughout the day and not overeating, there’s no need to worry about adding a little more fat into your diet!
It’s possible to gain weight on Keto by overeating, but it’s more likely that an excess of carbs or protein will cause this problem. There’s no need to worry about gaining weight if you’re adding fat into your diet through healthy sources like butter, MCT oil powder, and avocado oil.
What is true for most diets, including keto, is that while you can’t eliminate fat, too much of it will make your weight-loss efforts more difficult. That being said, there are many different ways to enjoy healthy fats on a ketogenic diet without overdoing it.
And remember the old saying, “everything in moderation?” The same applies here! So don’t be afraid to indulge now and then during this incredible journey towards better health.
We hope this article was informative and cleared up any concerns you may have had about overeating fat on keto. Remember, you don’t need to eat tons of butter or oil to get healthy fats into your diet!