Going Over Your Fat Macros?
The most likely consequence of going over your fat macros is that you will consume more calories than you need and gain weight. Fat provides more than double the calories of carbohydrates and protein so it is easy to consume too many calories and increase body fat as a result. But what if you find yourself going over fat macros, but not calories? There are still consequences, but there are also simple fixes.
What Happens When You Go Over Fat Macros?
Your body needs fat. Fat provides the body with energy (calories), it helps your body to absorb important vitamins (vitamins A, D, E, and K) and fat helps support proper cell function. Healthy unsaturated fats (that are liquid at room temperature) can improve your cholesterol levels, reduce inflammation in the body, and stabilize heart rhythms.(1)
But fat can also contribute to health problems if you consume too much of it, especially when it is less healthy saturated fat. A high intake of saturated fat has linked to an increased risk of heart disease and stroke, although the issue is controversial and researcher are still trying to understand the relationship between fat and heart health.(2)(3)
There are things that researchers do know, however, about consuming too much fat. These consequences may occur if you go over your fat macros:
You increase your daily caloric intake: Each macronutrient provides calories. While carbs and protein provide four calories per gram, fat provides nine calories per gram. So when you consume a small amount of fat, you can easily consume a high number of calories.
You experience unwanted weight gain: When you consume more calories than you burn each day, you gain weight. Of course, any calories (from fat, protein, or carbs) can contribute to an excess of calories, but because fat is more calorie-dense, you are more likely to reach a calorie surplus from consuming fat than other macros.
What Happens When You Go Over Fat Macros, But Not Calories?
Some people can keep their calorie intake within their targeted range, but still find that they go over their fat macros. Is that a bad thing? Not necessarily. There can be both positive and negative consquences of consuming more fat.
You feel more satiated throughout the day: Fat is highly satiating, meaning that it helps you to feel fuller longer after eating. After eating a fatty meal, you are not likely to want to eat for several hours. For some people (especially those that experience significant food noise throughout the day) this is a benefit. But it can also mean that you don’t eat other nutrients that your body needs, like healthy carbohydrates and protein.
You experience changes in body composition: Even if you work out, you may notice that your body becomes less muscular and more fatty when you go over fat macros but keep calories in check. Why? Because fatty foods can easily displace muscle-friendly protein foods in your diet. For example, if you consume 2000 calories per day and 1500 of those calories come from fat, that doesn’t leave a significant budget for the protein you need to build and maintain muscle. To get the protein you need, you would have to go over your calorie goal (potentially leading to weight gain) or bring your fat macros down to allow for a greater protein “budget.”
You develop high cholesterol: If you consume more saturated fat, you may find that your LDL cholesterol levels increase. Low-density lipoprotein (LDL) cholesterol is the type of cholesterol linked to heart disease.(2) On the other hand, if you choose unsaturated fats (monounsaturated and polyunsaturated) you may find improvements in your cholesterol levels.(4) Foods like nuts, seeds, avocados, olives, and olive oil contain unsaturated fats.
You go into ketosis: Some people try to consume more fat as part of a keto diet. If you consume primarily fat, your body can go into a state of ketosis, where fat becomes the primary source of fuel for your body instead of carbohydrates. If you consume 70% of your calories or more from fat and you restrict carbohydrates (less than 10%) your body will likely start to produce ketones for fuel.(5) Many people choose a ketogenic diet for weight loss, but many researchers and nutrition experts don’t believe that the diet is sustainable for most people.(6)
Your dietary preferences change: Eating more fat can influence the way you taste and crave food and it can lead you to want more fat. Studies have suggested that when you consume a high-fat diet, your cravings for nutrient-rich carbohydrates, like fruits and veggies, diminishes.(7) Consuming fewer foods with vitamins and minerals can affect your overall health if the diet continues for an extended period of time.
Your intake of less-healthy nutrients may increase: A common source of fat in the American diet is processed foods, like pizza, processed meats, and baked sweet treats. These are also foods that are likely to be high in sodium and added sugar, two nutrients that most of us get enough of already. Getting too much sodium and added sugar puts you at risk for health consquences like high blood pressure and type 2 diabetes. (9)
You increase the risk of heart disease, stroke, and other health problems: Again, the link between disease risk and saturated fat intake is controversial, but if too much of your food comes from fat, less of your food will come from foods that your body needs, like fruit, vegetables, and protein foods (seafood, soy, beef, chicken, etc). Your body won’t function at its best and may be at risk for disease when it doesn’t get proper nutrition.
Tips to Avoid Eating Too Much Fat
Consuming too much fat from time to time is not a big deal. Most of us enjoy an indulgent meal occasionally. But if you do so on a regular basis, you are likely to experience the effects mentioned above. To keep your fat macros in check, try these tips.
Track your macros. Pick up a copy of Macro Diet for Dummies to learn how to track macros on a regular basis (or even occasionally) to optimize your diet and enjoy better health.
Stock up on healthy fats. Ditch the butter or lard and load up on healthy fats like avocado, olive oil, or other plant-based oils.
Get to know portion sizes for fat. A single serving of fat is typically about the size of your thumb. As a very general guide, men should consume about 4-6 thumb-sized portions per day, and men can consume about 6-8 thumb-sized portions per day.
Choose leaner protein sources: Many protein sources are high in saturated fat. One serving of ground beef for example, provides about 13 grams of fat (5 grams of saturated fat). Choose less fatty options like poultry, soy, seafood, or protein-rich grains (like quinoa).
Reduce your intake of sauces, dressings, and other toppings: Another common source of fat is heavy sauces and dressings. Learn to enjoy your meat and veggies without buttery or cheesey sauces on top. When having a salad, choose a healthy fat (olive oil) or a non-fat dressing (such as lemon).
Opt for lower fat dairy: Creamy dairy products are also fatty dairy products. Reduce your intake of cream, full-fat cheese, and other full-fat dairy products. Opt for lower fat or non-fat alternatives when available.
Read labels. Ignore front-of-package food claims and instead rely on the Nutrition Facts label to provide accurate information about fat content and saturated fat content. This information is regulated by the U.S. Food and Drug Administration (FDA) and must be accurate.
Stay away from processed foods: Processed and ultra processed foods are often high in saturated fat.(8) Foods like pizza, spreads, desserts and sweet snacks are common culprits. Cook at home when you can so that you can control the ingredients that you consume.
Key Takeaways
Fatty foods are highly satisfying and eating them helps you to feel full longer after eating. But a high-fat diet can lead to diminished cravings for nutrient-rich foods like fruits and vegetables.
Increasing your fat intake over the long term can lead to weight gain, increased body fat, higher cholesterol levels, and potentially an increased risk of heart disease and stroke.
Consuming too much fat occasionally is not likely to lead to any significant health implications. But tracking your macros can help to ensure that you consume a balanced diet most of the time.
Sources:
Harvard Health. The Nutrition Source. Types of Fat.
Maki KC, Dicklin MR, Kirkpatrick CF. Saturated fats and cardiovascular health: Current evidence and controversies. J Clin Lipidol. 2021 Nov-Dec;15(6):765-772. doi:10.1016/j.jacl.2021.09.049
Teicholz N. A short history of saturated fat: the making and unmaking of a scientific consensus. Curr Opin Endocrinol Diabetes Obes. 2023 Feb 1;30(1):65-71. doi:10.1097/MED.0000000000000791
American Heart Association. The Skinny on Fats
Shilpa J, Mohan V. Ketogenic diets: Boon or bane? Indian J Med Res. 2018 Sep;148(3):251-253. doi:10.4103/ijmr.IJMR_1666_18
Batch JT, Lamsal SP, Adkins M, Sultan S, Ramirez MN. Advantages and Disadvantages of the Ketogenic Diet: A Review Article. Cureus. 2020 Aug 10;12(8):e9639. doi:10.7759/cureus.9639
Anton SD, Gallagher J, Carey VJ, Laranjo N, Cheng J, Champagne CM, Ryan DH, McManus K, Loria CM, Bray GA, Sacks FM, Williamson DA. Diet type and changes in food cravings following weight loss: findings from the POUNDS LOST Trial. Eat Weight Disord. 2012 Jun;17(2):e101-8. doi:10.1007/BF03325333
Dietary Guidelines for Americans. Top Sources and Average Intakes of Saturated Fat: U.S. Population Ages 1 and older.
Rippe JM, Angelopoulos TJ. Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding. Nutrients. 2016 Nov 4;8(11):697. doi:10.3390/nu8110697
