Should You Be Worried About Eating Too Much Fatty on a Keto Diet?

We spoke to registered dietitians nigh what's healthiest when following this low-carb diet

November 5, 2019

Chances are you lot've heard about the ketogenic diet and its reputation for being a quick weight-loss solution. Many accept plant that eating fewer carbohydrates helps them shed pounds, even with the increase in fats and protein. All the same, a new study released in the Journal of Investigative Dermatology links a keto diet high in a sure blazon of fat called medium-chain triglycerides—such every bit coconut and fish oil—to an increased adventure of inflammation in the skin.

Then we spoke to a few registered dietitians about what is healthiest when post-obit this nutrition, and if there'south such a thing equally consuming too much fat on keto.

What exactly is the keto diet?

Originally created to aid treat those with epilepsy—particularly children—the nutrition could also exist benign for those with type ii diabetes and those trying to control their blood sugar, says registered dietitian Reyna Franco. About 70 to 80 percent of the diet is fat, with xv pct of the food consumed beingness protein and around 5 pct carbohydrates. The depression corporeality of carbs sends the body into ketosis or a fat-burning country.

What foods are restricted?

Following the keto diet is a little difficult, simply definitely has gotten easier over the years. Many restaurants have released keto menu items and brands have started releasing keto food products (even poly peptide powders) low in carbohydrates in order to aid the trunk get to and stay in ketosis. Foods that are avoided include:

  • Nigh fruits such every bit bananas, mango, pineapple, and watermelon
  • Grains such equally rice, oats, corn, popcorn, and quinoa
  • Beans
  • Sugar
  • Beer and some sweetness wines

The number of restricted foods can be surprising, says Laura Silverish, MS, RD, CDN. "Information technology's really a lot college in fat than people realize," says Silver, with a limited corporeality of poly peptide as well.

Why should you be concerned about eating besides much fatty?

Frankly, information technology depends on which kinds. Saturated fats, such as butter, fatty meat, and some oils, should be limited to less than xiii grams a day, according to the American Heart Association, considering they tin can up your hazard of heart disease. According to the Periodical of Investigative Dermatology study, sure types of partially man-made fats such as kokosnoot oil and fish oil, combined with omega 3 fat acids can increase the risk of inflammation, especially in the skin. Even so, information technology as well says fats such every bit olive oil, fish, nuts, avocado, and some meats, are safe against skin inflammation.

RELATED: Your guide to the anti-inflammatory diet that heals your gut, slows the signs of aging, and helps yous lose weight.

So what is the healthiest manner to follow the keto nutrition?

Focusing on the quality of the foods you're eating (think less processed foods) and adding in some not-starchy vegetables to your meals, since "vegetables have then few carbohydrates anyway and so y'all can still eat a adept amount," is the best way to stay true to the diet and lower the take a chance of inflammation. Nevertheless, "I would non say the ketogenic diet leads to bad skin or eating besides much fat leads to bad skin," Silverish says, "but that'due south certainly a reasonable possibility" due to the lack of sufficient enquiry.

Exist wary of stopping the diet also, says Reyna Franco, R.D. "Once one stops the diet, they are at take a chance of gaining whatever weight loss back if they do not reintroduce carbs properly," says Franco. This can be done past slowly eating more and more carbohydrates to avoid blood-saccharide spikes.

Amanda McDonald

Amanda is a staff writer for Consume This, Non That!. Read more