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Nutrition & Diet

6 Real Signs of Eating Too Much Fat Nutrition MD Wants You to Know

Discover which fat-related symptoms actually matter for your health.

Christopher Roback
By Christopher RobackFeb 11, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Dr. Sten Ekberg
Copyright Dr. Sten Ekberg/YouTube
Christopher Roback
By Christopher RobackFeb 11, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

Ever caught yourself worrying about eating too much fat? You're not alone. Many of us count every gram of fat and stress over each "fatty" meal. However, according to Dr. Sten Ekberg, a holistic health expert and former Olympic decathlete, most of what we believe about dietary fat is wrong. Before revealing the six real signs of excessive fat consumption, Dr. Ekberg wants to clear up four common myths that mislead many health-conscious individuals. Understanding these misconceptions will help you better interpret your body's true signals about fat intake.

Myth 1: Weight Gain Comes From Eating Fat

Closeup image of a young couple women holding and eating donuts togetherShutterstock

"When you eat fat, you burn the fat," Dr. Ekberg explains in his post. It's not fat itself that triggers fat storage - it's insulin, our fat-storing hormone. The real problem occurs when we combine high fat with high carbohydrates, as carbs trigger insulin production, leading to fat storage.

Myth 2: Fat Causes Insulin Resistance

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Dr. Ekberg clarifies that carbohydrates and resulting high insulin levels - not dietary fat - lead to insulin resistance. This condition makes it harder to burn fat and easier to store it, creating a cycle of increased hunger and potential overeating.

Myth 3: Fat Makes You Tired After Meals

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

Feeling sleepy after eating isn't due to fat consumption, Dr. Ekberg reveals. The real culprit is typically overeating, particularly when combining high amounts of carbohydrates and fats. This combination forces your body to work harder to process the meal.

Myth 4: Fat Is Bad For Your Heart

Man having chest pain - heart attack, outdoors

Shutterstock

Dr. Ekberg challenges the belief that high-fat diets cause heart disease. The quality of fat matters more than quantity. Natural saturated and monounsaturated fats, like those in olive oil and properly sourced animal fats, can be consumed in larger amounts without causing heart problems - when not combined with high carbohydrate intake. Read on to discover real signs you're eating too much fat.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Sign 6: Digestive Distress

open the bathroom door, go to toilet

Shutterstock

The first genuine sign of excessive fat consumption often appears as diarrhea, according to Dr. Ekberg. This occurs when your gallbladder struggles to release enough bile to break down dietary fat. If you experience this symptom, you might be consuming more fat than your body can currently process.

Sign 5: Floating Stools

woman hand flush toilet after using

Shutterstock

Dr. Ekberg points out that floating stools indicate incomplete fat digestion. This happens when your body can't properly break down and absorb dietary fat, either due to insufficient bile production or inadequate lipase enzyme levels.

Sign 4: Burping and Bloating

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Frequent burping, bloating, and indigestion might signal that you're consuming more fat than your gallbladder can effectively process, explains Dr. Ekberg. These symptoms occur when insufficient bile production leads to poor fat emulsification.

Sign 3: Right Shoulder Pain

young sporty woman shoulder pain from workout in the gymShutterstock

Dr. Ekberg describes an often-overlooked sign: pain in the right shoulder. This referred pain pattern stems from gallbladder stress and can extend from the neck down to the area between the shoulder blades. Many mistake this for ordinary muscle pain.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Sign 2: Pain Under Right Ribs

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

Pain in the right side under the rib cage might indicate gallbladder congestion from processing too much fat, Dr. Ekberg warns. While severe cases might require medical intervention, he suggests that fasting and proper supplementation can often help address these issues early.

Sign 1: Weight Loss Plateau

Food recomended on low carb diet or ketogenic dietShutterstock

Even on a ketogenic diet, consuming too much dietary fat can prevent weight loss, Dr. Ekberg explains. While ketosis indicates fat-burning, your body might be burning primarily dietary fat rather than body fat. The solution? After becoming fat-adapted, gradually reduce dietary fat intake while maintaining low carb levels, allowing your body to tap into its fat stores for energy. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

6 Real Signs of Eating Too Much Fat

Dr. Sten Ekberg
Copyright Dr. Sten Ekberg/YouTube
Christopher Roback
By Christopher RobackFeb 11, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Ever caught yourself worrying about eating too much fat? You're not alone. Many of us count every gram of fat and stress over each "fatty" meal. However, according to Dr. Sten Ekberg, a holistic health expert and former Olympic decathlete, most of what we believe about dietary fat is wrong. Before revealing the six real signs of excessive fat consumption, Dr. Ekberg wants to clear up four common myths that mislead many health-conscious individuals. Understanding these misconceptions will help you better interpret your body's true signals about fat intake.

Myth 1: Weight Gain Comes From Eating Fat

Closeup image of a young couple women holding and eating donuts togetherShutterstock

"When you eat fat, you burn the fat," Dr. Ekberg explains in his post. It's not fat itself that triggers fat storage - it's insulin, our fat-storing hormone. The real problem occurs when we combine high fat with high carbohydrates, as carbs trigger insulin production, leading to fat storage.

Myth 2: Fat Causes Insulin Resistance

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Dr. Ekberg clarifies that carbohydrates and resulting high insulin levels - not dietary fat - lead to insulin resistance. This condition makes it harder to burn fat and easier to store it, creating a cycle of increased hunger and potential overeating.

Myth 3: Fat Makes You Tired After Meals

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

Feeling sleepy after eating isn't due to fat consumption, Dr. Ekberg reveals. The real culprit is typically overeating, particularly when combining high amounts of carbohydrates and fats. This combination forces your body to work harder to process the meal.

Myth 4: Fat Is Bad For Your Heart

Man having chest pain - heart attack, outdoors

Shutterstock

Dr. Ekberg challenges the belief that high-fat diets cause heart disease. The quality of fat matters more than quantity. Natural saturated and monounsaturated fats, like those in olive oil and properly sourced animal fats, can be consumed in larger amounts without causing heart problems - when not combined with high carbohydrate intake. Read on to discover real signs you're eating too much fat.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Sign 6: Digestive Distress

open the bathroom door, go to toilet

Shutterstock

The first genuine sign of excessive fat consumption often appears as diarrhea, according to Dr. Ekberg. This occurs when your gallbladder struggles to release enough bile to break down dietary fat. If you experience this symptom, you might be consuming more fat than your body can currently process.

Sign 5: Floating Stools

woman hand flush toilet after using

Shutterstock

Dr. Ekberg points out that floating stools indicate incomplete fat digestion. This happens when your body can't properly break down and absorb dietary fat, either due to insufficient bile production or inadequate lipase enzyme levels.

Sign 4: Burping and Bloating

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Frequent burping, bloating, and indigestion might signal that you're consuming more fat than your gallbladder can effectively process, explains Dr. Ekberg. These symptoms occur when insufficient bile production leads to poor fat emulsification.

Sign 3: Right Shoulder Pain

young sporty woman shoulder pain from workout in the gymShutterstock

Dr. Ekberg describes an often-overlooked sign: pain in the right shoulder. This referred pain pattern stems from gallbladder stress and can extend from the neck down to the area between the shoulder blades. Many mistake this for ordinary muscle pain.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Sign 2: Pain Under Right Ribs

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

Pain in the right side under the rib cage might indicate gallbladder congestion from processing too much fat, Dr. Ekberg warns. While severe cases might require medical intervention, he suggests that fasting and proper supplementation can often help address these issues early.

Sign 1: Weight Loss Plateau

Food recomended on low carb diet or ketogenic dietShutterstock

Even on a ketogenic diet, consuming too much dietary fat can prevent weight loss, Dr. Ekberg explains. While ketosis indicates fat-burning, your body might be burning primarily dietary fat rather than body fat. The solution? After becoming fat-adapted, gradually reduce dietary fat intake while maintaining low carb levels, allowing your body to tap into its fat stores for energy. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

13 Clear Signs You're Actually Losing Weight

Autumn Bates autumnelle_nutrition
3 Ways Walking Targets Belly Fat Better Than Running Says Nutritionist
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Christopher Roback
By Christopher RobackFeb 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Have you ever felt frustrated stepping on the scale, wondering if your weight loss efforts are actually working? You're not alone. While the number on the scale might not budge, your body could be going through important changes that signal progress.

Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, has helped thousands achieve their weight loss goals through science-backed strategies. Through her own postpartum weight loss journey and work with clients, she's identified three distinct phases of healthy fat loss that can help you recognize when you're on the right track.

Phase 1: The Reset and Rebuild Stage

"Many people who have tried to lose weight in the past are chronically eating low calories and overexercising," Bates explains in her post. This first phase focuses on healing your metabolism and rebuilding strength. You might be in this phase if you notice these signs:

1. Experiencing persistently low energy levels

2. Having difficulty losing weight despite strict dieting

3. Struggling with poor sleep quality

4. Gaining weight easily when eating starches or treats.

During this phase, Bates recommends focusing on protein, healthy fats, and fiber while incorporating gentle movement and resistance training. "This helps signal to your body that it's not in a state of starvation and can start letting go of body fat," she notes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Phase 2: The Transformation Stage

After establishing a strong foundation, the second phase is where visible changes begin. According to Bates, "This is when the magic really happens." You'll notice these five signs:

5. Clothes fitting looser

6. Body measurements decreasing

7. Significantly increased energy levels

8. Growing physical strength

9. Steady scale progress.

"During my eight-week transformation phase, I lost about 16 pounds, with most of it being pure body fat," Bates shares. This success comes from improved metabolic flexibility and insulin sensitivity established in Phase 1.

Phase 3: The Maintenance Adjustment

The final phase requires careful attention to avoid reversing progress. "This phase tends to confuse many people because they've been eating until satisfied for so long, but suddenly feel hungrier with the same amount of food," Bates explains. Look for these signs:

10. Increased hunger despite maintaining your usual portions

11. Workouts becoming more challenging

12. Noticeably lower body fat percentage

13. Higher muscle mass relative to body weight.


RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Making Smart Adjustments

During Phase 3, Bates recommends increasing food intake strategically: "What people do better with during this phase is either high-quality sources of fat or some high-quality sources of medium to high glycemic load carbohydrates." Good options include:

Healthy Fats:

  • Avocados
  • Cheese
  • Olives
  • Nuts and seeds
  • Natural nut butters

Quality Carbohydrates:

  • Sweet potatoes
  • Quinoa
  • Buckwheat
  • Red lentil pasta
  • Properly fermented sourdough.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Avoiding Common Pitfalls

Before making adjustments, Bates advises checking if increased hunger is truly related to Phase 3 by asking:

  • Have workouts become more challenging?
  • Has stress increased?
  • Has sleep quality decreased?
  • Have you recently included more processed foods?

The answer to these questions will help determine if you need to adjust your nutrition or address other lifestyle factors first.

The Importance of Proper Nourishment

"Body recomposition, where you're losing fat while maintaining muscle mass, is much easier to sustain," Bates emphasizes. This approach nourishes the body, reduces hunger, and produces better results than simply eating less and moving more.

Remember that progress isn't always linear, and the scale doesn't tell the whole story. By understanding these three phases and their signs, you can make informed decisions about your nutrition and exercise routine, leading to sustainable, long-term results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

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Leah Groth
By Leah GrothNov 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you having trouble losing weight? Your body might be storing fat, and you don’t even know it. Ann B Schulte is a fat loss coach who works with women over 40 in hopes of “empowering them “to live their most intentional, healthiest & inspired life!” In a recent post she reveals the top three signs that your body is storing fat instead of burning it.

Your Body Is Storing Fat

She starts off by pointing out that everyone’s body is storing fat. “Your body is storing fat! It’s just science,” she writes. “⁣We spend all this time trying to do the right thing- the things we have been taught to be true. But actually, many times, those are the things that sabotage us.” Here are the signs your body is storing fat and what you can do about it. ⁣⁣

Sign 1: You Are Eating Less But Can’t Lose Weight

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The first sign is that you are eating less and less, and you can’t lose weight. “You might even be gaining,” she says. What can you do about it? Eat the “adequate amount of food in the right ratios to spike your metabolism⁣⁣⁣,” she recommends.

Sign 2: You Haven’t Made Any Changes But Are Gaining Weight

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

The next sign? “You have changed nothing in the way you eat or workout, and suddenly you are gaining weight,” she writes. “Hormones are a thing as you are getting older. You need to address hormone health and give your body proper nutrition that supports your hormones so they can thrive.”

RELATED:I'm a Fitness Expert: Here's What Really Burns More Fat After 40, Walking or HIIT

Sign 3: You Are Doing Intense Workouts, But Your Belly Fat Won’t Budge

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

The last sign? You are “consistently doing HIIT or intense cardio classes, and your belly fat won’t go away⁣⁣⁣,” she says. Surprisingly, the solution is to do less HIIT cardio. “Too much HIIT causes high cortisol, which causes belly fat. You need muscle-building strength workouts so your body burns fat in its sleep⁣⁣⁣,” she says.

Weight Loss Differs in Your 40s and 50s

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Ann regularly educates her followers about how weight loss differs as you get older. In another post she explains it “really comes down to 3 simple things.” She adds that it “doesn’t have to be hard” to “lose weight and build muscle in this phase of life.”

Your Body Needs More Food

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Her first tip? Eat more, not less. “Stop undereating and start eating UP to your body’s needs! Severe calorie restriction is out, people. And just not effective long term. Learning how to fuel your body specifically to its needs will spike your metabolism for you - yes, even in your 40s or 50s,” she says.

Rethink Your Approach to Exercise

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Next, rethink your approach to exercise. “The intense calorie burn workouts are killing you and your cortisol levels, especially as you get older. I know it feels productive, but really, ask yourself if you are getting where you want to go by doing them. Getting strategic and thoughtful about your workouts and lifting heavy weights will give you the body composition changes you have been chasing,” she says.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Don’t Avoid Carbs

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Also, make sure to eat carbs. “If you really want to ramp up fat burn and get that metabolism firing, eat carbs. But choose the right ones and eat them strategically. It will give you energy, your body will love you, and you’ll feel like yourself again,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top Nutrition MD Reveals 5 Signs You're Eating Too Much Protein

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Christopher Roback
By Christopher RobackJan 07, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

From protein shakes after workouts to extra chicken breast at dinner, you're doing everything right to build muscle and stay healthy – or are you? While counting calories and tracking macros has become second nature for many health-conscious people, the signs of protein overconsumption often go unnoticed. Dr. Eric Berg, a renowned nutrition expert with over 13 million followers and decades of clinical experience, has seen countless patients struggle with this very issue. While protein is crucial for health - from building muscle to creating antibodies - too much can strain your body's systems. Read on to discover the five warning signs that could save you from hidden health issues and help you optimize your protein intake for better results.

Sign 1: Foamy Urine Signals Kidney Stress

The first and most visible sign is foamy urine. "Normally, you don't have a lot of protein in the urine. You shouldn't have anything, maybe just this very small amount," Dr. Berg explains in his post. "Your kidneys actually filter about 180 liters of fluid every single day," processing it over and over with only 2% being excreted as urine. When protein appears in urine, it creates a distinctive foam - a clear signal your kidneys are working overtime.

Sign 2: Gout Flare-Ups From Protein Overload

Foot pain, man suffering from feet ache in home interior, podiatry conceptShutterstock

While gout often stems from liver or kidney issues, excessive protein can trigger or worsen it. "If you're adding more protein, you can get an incomplete protein breakdown and generate too much uric acid and create these gout crystals," Dr. Berg notes. This painful condition serves as a warning that your body's protein processing system is overwhelmed.

RELATED: 52-Year-Old Trainer Reveals Her Secret Moves for Perfect Abs

Sign 3: Unexplained Loss of Appetite

Unhappy young fitness lady in fitwear eating vegetable salad posing with fork at kitchen table indoor, struggling from lack of appetite, tired of diet menu and low carbs dishes. Dieting issues

A decreased appetite might seem positive for weight loss, but it can actually signal protein excess. According to Harvard Health, while protein helps with satiety, too much can disrupt your body's natural hunger signals. Dr. Berg emphasizes this appetite suppression as a key warning sign of protein overconsumption.

Sign 4: Fluid Retention and Swelling

Swollen feets because water retention in the bodyShutterstock

Watch for subtle swelling, especially in your ankles. As Dr. Berg describes, "You may see a little swelling, or even in your ankle, some pitting edema. You press into your ankle and it kind of leaves a dent in there." This fluid retention often indicates your body is struggling to process excess protein.

Sign 5: Persistent Fatigue

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

The fifth sign is counterintuitive – fatigue. While protein is essential for energy, too much forces your body to work harder at processing it, potentially leaving you feeling tired despite adequate rest.

RELATED: Nutritionist Lost 80 Pounds With These 5 Daily Habits

Finding Your Perfect Protein Balance

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The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight, according to Harvard Health. For example, a 140-pound sedentary woman needs about 53 grams daily. Dr. Berg recommends "between three to six, maybe up to eight ounces per meal" depending on factors like age, digestive system, and body size.

Smart Protein Sources Matter

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

According to the USDA National Nutrient Database, focus on quality protein sources, for example:

  • 3 ounces fish (21g protein)
  • 3 ounces poultry (19g protein)
  • 6 ounces Greek yogurt (17g protein)
  • ½ cup cottage cheese (14g protein)
  • ½ cup cooked beans (8g protein).

Special Considerations for Fasting

MALE HANDS HOLDING KNIFE AND FORK AND A CLOCK AS A FOOD PLATE ON YELLOW BACKGROUND. INTERMITTENT FASTING, KETOGENIC DIET, WEIGHT LOSS AND SLIMMING DIETS CONCEPT. HEALTHY LIFESTYLE. TOP VIEW.Shutterstock

For those practicing intermittent fasting, protein tolerance might differ. "If you're on one meal a day and you're fasting... You have 23 hours to fast, and you have so much repair going on that you could probably get away with it very easily without creating any problem with the kidney or liver," Dr. Berg explains.

The Complete Protein Picture

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Harvard Health recommends considering the complete "protein package" – including fats, carbohydrates, vitamins, and minerals that come with your protein sources. Focus on protein sources low in saturated fat and processed carbohydrates while rich in other nutrients for optimal health benefits.

RELATED: This Coach Lost 110 Pounds by Walking More and These 4 Simple Changes

Taking Action

If you recognize any of these five signs, consider tracking your protein intake and gradually adjusting it downward. Remember, the goal isn't to eliminate protein but to find your body's optimal balance. Consult with your healthcare provider to determine the right amount for your specific needs and lifestyle. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

12 Signs You’re Eating Too Much Fat

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Ferozan Mast
By Ferozan MastJul 18, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Fat is essential for health—but as with sodium, you can have too much of a good thing. “Consuming high levels of calories – regardless of the source – can lead to weight gain or being overweight,” says the American Heart Association. “Consuming high levels of saturated or trans fats can also lead to heart disease and stroke. Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still maintaining a nutritionally adequate diet.” Here are 12 signs you may have too much unhealthy fat in your diet.

Weight Gain

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Fat contains more calories per gram than carbs or protein. “Fats play an important role in our diet, and our bodies need them to function properly,” Mauricio González, MD, tells AARP. “But we need to consume fats the right way. We gain weight if we consume more calories than we burn, and it doesn’t really matter where those calories come from.”

Nonalcoholic Fatty Liver Disease

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.Shutterstock

Too much fat can cause liver issues. “One of the main health problems associated with too much fat in the GI tract is nonalcoholic fatty liver disease (NAFLD), which can develop when fat builds up in your liver,” Mahendran Jayaraj, MD, tells Orlando Health. People with NAFLD may experience inflammation and liver cell damage that can cause scarring called cirrhosis and eventually lead to liver failure.”

Diarrhea

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Consuming too much fat can negatively impact your digestion. “Too much fat in the digestive tract can also cause digestive problems like diarrhea, which happens when unabsorbed fat collects in the small intestines and colon, where water is pulled in and creates diarrhea,” Dr. Jayaraj says. “If it becomes chronic, diarrhea can lead to malnutrition because the body can’t absorb the nutrients it needs.”

Bloating and Gas

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

High-fat foods can cause bloating and gas. “Higher-fat foods such as beef, pork, and just about anything that has been fried can take a while to break down in your belly,” says the Cleveland Clinic. “That’s why you often feel stuffed for a long, long time after downing a fatty dish.”

Fatigue

tired business woman sleepy and bored from sitting at a desk for a long time and has office syndromeShutterstock

Too much fat can cause fatigue and tiredness. “Cholecystokinin (CCK) is a hormone that stimulates the digestion of fat and is released when we eat high-fat meals,” according to ZOE. “Scientists suspect that this hormone can contribute to post-meal sleepiness, explaining why we can feel sleepy even after a lower-carb, higher-fat meal.”

Depression

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Unhealthy fats can cause depression. “Fried foods are likely mood killers because they’re usually fried in unhealthy fats,” Dr. Uma Naidoo tells CNBC. “In recent years, the conversation around fat in diet has changed. Now nutritionists distinguish between ‘bad fats’ (i.e., margarine, hydrogenated oils), which are known to cause cardiovascular disease and other woes, and ‘good fats’ (i.e., avocados, olive oil) that can help benefit well-being.”

RELATED: 8 Fasting Methods to Lose Weight, According to a Doctor

High Cholesterol

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Unhealthy fats can cause high levels of “bad” LDL cholesterol. “A diet laden with trans fats increases the risk of heart disease, the leading killer of adults,” says the Mayo Clinic. “The more trans fats eaten, the greater the risk of heart and blood vessel disease.”

Poor Sleep

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Too much fat and protein can disrupt your sleep. “In one study, rats that ate a high-fat diet for eight weeks had more fragmented sleep at night and were excessively sleepy during the day,” says Johns Hopkins Medicine. “This may be because high-fat foods brought about weight gain and a decrease in sensitivity to the brain chemical orexin, which helps regulate the body’s sleep clock.”

RELATED: 16 Warning Signs You May be Eating Too Many Processed Foods

High Blood Pressure

Preparation for blood test with pretty young woman by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

Too much fat can cause high blood pressure. “Fats are very high in energy and any fats your body doesn’t use is stored as body fat,” says Blood Pressure UK. “It’s important not to eat too much fat because being overweight will raise your blood pressure and your risk of heart disease and stroke.”

Diabetes

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

Too much fat can make it difficult to manage type 2 diabetes. “Fat is very high in calories with each gram of fat providing more than twice as many calories compared to protein and carbohydrate,” says Diabetes UK. “Eating too much fat can lead to you taking in more calories than your body needs which overtime causes weight gain which can affect your diabetes control and risk of heart disease.”

Nausea

Young woman sitting on the bed with hard stomach pain.Shutterstock

Eating too much fat can cause nausea. “Experiencing nausea or sudden shifts in appetite can often be a body's cry for help, signaling that your fat intake might have gone from nourishing to excessive,” says Dr. Eric Berg, DC.

RELATED: I'm Super Fit at 54 and Here Are 5 Things I Do to Be "Fitter, Stronger, and Healthier"

Gallbladder Issues

Woman with abdominal pain in the middle above the navel. She sits on the sofa at home.Shutterstock

Too much fat can cause gallbladder issues. “Gallstones are fairly common in Western countries because our diets have more processed and fatty foods,” says David Efron, MD, chief of acute care surgery at The Johns Hopkins Hospital. “Many of us are walking around with gallstones and don’t know it. But that alone isn’t an indication that you’ll have a gallbladder attack or need it removed. Gallstones usually aren’t a problem until they cause symptoms.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Secrets From a Coach Who Lost 20 Pounds and Kept It Off

Mahtab Ekay fitbymahtab
I Lost 20 Pounds as a Coach and Here Are My 6 Secrets to Losing Weight Fast and Not Gaining It Back
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight fast without gaining it all back? According to one expert, it’s possible if you have the right tools. Mahtab Ekay is a fat loss coach and social media influencer who has lost over 20 pounds and helps others do the same. She reveals a few game-changing hacks for sustaining weight loss in a new post. “If you want to lose weight safely by summer 2025 and not gain it all back, here are 6 things you need to do,” she writes.

Start Every Meal with Veggies

Her first tip? Start every meal with veggies. “I know, I know—veggies first isn’t the most exciting, but trust me, it works! 🥦 Starting with veggies fills you up with fiber and nutrients and it will help with preventing glucose spikes and your tendency to binge later,” she says. Some tasty veggie ideas: green salad, edamame, baby carrots, or bell peppers. “Your future self will thank you!)”

Stop Snacking

Her second tip: Stop snacking. “If you’re craving something sweet, save it for dessert after your meal. 🍫 Snacking on an empty stomach can mess with your blood sugar and lead to overeating later,” she writes.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Walk It Out

You also need to start walking. “Walking is a game-changer for fat loss, and there are so many easy ways to add steps,” she says. Her suggestions? Walk your dog, play with your kids, get a walking pad for your desk, go on walking dates or hangouts, or walk while you chat on the phone.

Lift Weight

“Start lifting weights,” she continues. “Not just to burn calories—but to build muscle! The more muscle you have, the more calories you burn at rest. Plus, you’ll look toned and feel stronger!”

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

Hydrate

Tip five, “hydrate, hydrate, hydrate,” she says. “Drink half your body weight in pounds in ounces of water. Staying hydrated keeps you full, helps with digestion, and supports your energy levels. Pro tip: grab a cute water bottle to keep you on track!”

Sleep

Finally, get your sleep in. “Aim for 50 hours of sleep per week. If your schedule doesn’t allow 7 hours per night (shift workers, I see you!), just focus on getting enough over the week. 💤 Sleep is a game-changer for fat loss and mental clarity,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothMar 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

Coach Reveals the Truth About Intermittent Fasting

McKenna Olsen mckennahenrie
Woman Added 800 Calories Daily and Lost 10 Pounds Without Exercise in 90 Days
Copyright mckennahenrie/Instagram
Leah Groth
By Leah GrothMar 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Over the past few years, intermittent fasting has been one of the buzziest terms in weight loss. So, should you try it? McKenna Olsen is an influencer and health coach who recently lost 10 pounds. In a new social media post, she answers the question: Is intermittent fasting beneficial for weight loss? Here is her answer.

Why Intermittent Fasting Is Popular

“Firstly, it’s important to know WHY it’s a popular strategy,” she explains. “It’s not ‘magic’ by any means but it’s popular because it helps to put you in a calorie deficit,” she says. While time restricted eating “can be useful for those who tend to OVERconsume,” not everyone will benefit from it.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Cortisol Levels Are Higher in the Morning

Here is why. “Firstly, understand that our cortisol levels are highest in the AM,” she says, “so they are going to be exacerbated if we fast for extended periods.” Also, “if you are active in the morning, it just increases cortisol.” ⁣

Fasting Can Cause a More Rapid Decline in Hormones for Women

“Second, when it comes to hormones, women are MUCH different than men. We already deal with declining sex hormones as we age, so extreme levels of fasting CAN cause a more rapid decline. We also need to keep blood sugar levels more stable. If your body is under chronic stress, it’s going to produce more and more insulin which (based upon severity) can lead to cases like insulin resistance,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fasting Can Lead to Undereating During the Day

⁣”Not only can fasting be stressful, but also can lead to undereating during the day (especially if you have a busy life and ALREADY have a hard time eating enough), which leads to ultimately under recovering, especially for those who are active, too, which can cause a cascade of hormonal issues because exercise IS a stressor, so eating insufficient amounts due to extreme levels of fasting can wreck havoc on recovery,” she says.

It Can Also Make You More “Food Focused”

⁣”Lastly, fasting simply can make you more food focused, can sometimes cause hunger hormones to build leading you to overconsume when it does come meal time and for some, lead to an unhealthy relationship with food,” she says.

She Doesn’t Recommend It⁣

Overall, she doesn’t recommend it. “I know intermittent fasting has become a weight loss trend, but it’s mostly because it puts people in a caloric deficit to help control intake if you struggle with overeating,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Here Is What She Does Recommend⁣

“Working with so many women who have struggled with yo-yo dieting, I have found eating regular balanced meals, nourishing their bodies properly and regularly is more sustainable and healthier hormonally, for the long term,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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