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Have you ever heard of the ketogenic diet? It’s one of the most popular diets out there today, with many people swearing by its effectiveness for weight loss and overall health. But did you know that not eating enough fat on keto can actually have some serious consequences? You see, the ketogenic diet is all about getting your body into a state of ketosis, where you’re burning fat for fuel instead of carbs. To do this, you need to drastically reduce your carb intake and increase your fat intake. It’s a delicate balance, and if you don’t eat enough fat, you could end up eating too many carbs, which would kick you out of ketosis. But that’s not all. Not eating enough fat on keto can also lead to nutrient deficiencies, as many vital nutrients are found in fat. Plus, fat is important for satiety, meaning it helps you feel fuller for longer periods of time. If you’re not eating enough fat, you may find yourself snacking more often and feeling hungrier overall. So what can you do to make sure you’re getting enough fat on keto? Start by incorporating healthy sources of fat into your diet, such as avocados, nuts and seeds, olive oil, and fatty fish like salmon. You should also pay attention to your macros, or the amount of carbs, fat, and protein you’re eating each day. A good rule of thumb is to aim for 75% fat, 20% protein, and 5% carbs. And don’t forget to pay attention to portion sizes, as it’s easy to go overboard on the fat when you’re not carefully measuring it out. But the ketogenic diet isn’t the only way that not eating enough can have negative consequences. If you’re a weightlifter or athlete, not eating enough calories can seriously hinder your performance and progress. When you lift weights, you’re putting stress on your muscles, which causes them to break down and rebuild stronger. But if you’re not eating enough calories, your body won’t have the energy it needs to rebuild those muscles, leading to slower progress and even muscle loss. So what can you do to make sure you’re eating enough calories when you’re lifting weights? Start by calculating your basal metabolic rate, or the amount of calories your body needs just to function. From there, you can add in additional calories to fuel your workouts and recovery. And don’t forget to pay attention to your protein intake, as it’s crucial for muscle repair and growth. At the end of the day, not eating enough fat on keto or not eating enough calories as an athlete can have serious consequences for your health and wellbeing. Make sure you’re paying attention to your macros and overall calorie intake, and don’t be afraid to seek out the help of a registered dietitian or trainer if you’re struggling to find the right balance. Your body will thank you for it in the long run!

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