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Nutrition & Diet
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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.

12 Signs You’re Eating Too Much Fat

Don’t ignore these symptoms.

Ferozan Mast
By Ferozan MastJul 18, 2024
Ferozan Mast
Writer
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
Portrait of pretty sick brown-haired girl touching abdomen.
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Ferozan Mast
By Ferozan MastJul 18, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

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

Woman struggling to squeeze into tight jeans while lying on bed at home, closeupShutterstock

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

Door handle open to toilet can see toiletShutterstock

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

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

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

Blood,Sample,Tube,With,Abnormal,High,Cholesterol,Test,ResultShutterstock

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.

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Nutrition & Diet

8 Warning Signs Your Body Needs More Fat

Lillie Kane
Copyright Lillie Kane/YouTube
Christopher Roback
By Christopher RobackFeb 04, 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.

Struggling with low energy, mood swings, or constant hunger? Your fat intake might be the missing piece. Understanding the right types and amounts of dietary fat can transform your health journey from frustrating to fulfilling. In this guide, certified nutrition health coach and metabolism specialistLillie Kane, who has helped thousands optimize their nutrition through her popular YouTube channel, shares essential insights about dietary fats and how to optimize them for better health.

Why Your Body Needs Good Fats

"Our bodies are made up of cells, and our cells are made up of fat," Lillie explains in her post. "If we consume poor quality fats, our cells reflect this and it impacts our health negatively." She emphasizes avoiding man-made, refined fats and laboratory-processed oils, which have been linked to cell damage and heart disease.

Best Sources of Healthy Fats

Lillie recommends focusing on real, whole-food sources of fat: "Eggs, steak, milk, yogurt, butter, ghee, tallow, coconuts, olives, and avocados are excellent sources." For those who tolerate nuts, she suggests macadamia, walnuts, and pistachios. Fatty fish like salmon, sardines, and mackerel provide valuable omega-3s and heart-healthy fats. Next, she explains the significant symptoms of your body's needing more fat.

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

Low Energy

"Having low energy" is a primary indicator of insufficient fat intake, Lillie warns. Since fats fuel our bodies, inadequate amounts can leave you feeling drained.

Hormonal Imbalances

"For women, having irregular menstrual cycles or even really painful period cramps" are common signs, says Lillie. "For men, this can include low testosterone and libido."

Mental Fog

"If someone's having a hard time focusing or even memory issues, this could be a sign they're low in fat," Lillie explains. The brain requires adequate fat for optimal function.

Dry Eyes

"Fat can help with lubrication," Lillie notes, making dry eyes a clear indicator of potential fat deficiency.

Constipation

According to Lillie, "dietary fat can help move our bowels through our digestive tract," making constipation a common sign of insufficient fat intake.

Persistent Hunger

Lillie identifies "persistent hunger" as a key sign of low fat intake, as fats play a crucial role in satiety.

Temperature Regulation Issue

"If someone's feeling cold all the time and they just can't seem to get warm, this could be a sign someone's low in fat," Lillie shares.

Emotional Imbalances

"Having emotional imbalances or irritability" indicates potential fat deficiency, as Lillie explains that "fats can help us balance our overall hormones and mood."

Understanding Macronutrient Basics

"Think of protein as the structure of a car, while fats and carbs are the gasoline," Lillie explains. Protein builds the body's components, while fats and carbohydrates provide energy. Fat plays a crucial role in brain function and hormone regulation.

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

The Fat Formula: Finding Your Perfect Balance

Lillie's approach starts with protein: "Begin with one gram of protein per pound of ideal body weight." From there, she recommends balancing fats and carbs to equal or exceed your protein intake in grams.RELATED:20 Superfoods for People Over 50

How Much Fat Do You Really Need?

"Most people should aim for at least 100 grams of fat daily," Lillie advises. The exact amount varies based on individual needs and symptoms. Those experiencing mood issues, menstrual irregularities, or concentration problems might benefit from increasing fat intake.

Practical Tips for Fat Implementation

For optimal fat incorporation, Lillie suggests tracking food intake for one week to understand patterns. High-protein, low-fat foods like chicken breast or shrimp need additional fat sources. She recommends using vegetables as fat vehicles, cooking them in healthy fats like bacon fat or ghee.

Personalizing Your Fat Intake

As an example, Lillie shares her personal metrics: "At 5'2" and 115 pounds, I consume 130-140 grams of protein, 130-140 grams of fat, and 80-100 grams of carbs daily." She emphasizes that these numbers should be adjusted based on individual goals and responses.Remember, optimizing your fat intake isn't about following rigid rules but finding what works best for your body. Pay attention to how you feel and adjust accordingly. Your perfect balance of fats might be different from someone else's, and that's perfectly normal. 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

Portrait of pretty sick brown-haired girl touching abdomen.
Shutterstock
Ferozan Mast
By Ferozan MastJul 18, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
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

Woman struggling to squeeze into tight jeans while lying on bed at home, closeupShutterstock

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

Door handle open to toilet can see toiletShutterstock

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

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

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

Blood,Sample,Tube,With,Abnormal,High,Cholesterol,Test,ResultShutterstock

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

13 Clear Signs You're Actually Losing Weight

Autumn Bates autumnelle_nutrition
3 Ways Walking Targets Belly Fat Better Than Running Says Nutritionist
Copyright autumnelle_nutrition/Instagram
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
✓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.

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

Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors

Dr_Sten_Ekberg1
Copyright Dr. Sten Ekberg/YouTube/Shutterstock
Christopher Roback
By Christopher RobackNov 07, 2024
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.

Ever wondered what would happen if you ate bacon, eggs, and butter every day? Most of us have been warned about the dangers of saturated fat, but what does the science actually show? Dr. Sten Ekberg, a former Olympic decathlete turned holistic health doctor, decided to find out through a controlled experiment. His unique combination of athletic achievement and medical expertise offers valuable insights for anyone interested in understanding how different diets affect our health. Read on to discover the surprising results of his 30-day high-fat diet experiment.

Why This Doctor Took a Risk With His Health

"So I decided for 30 days I was going to do a ketogenic diet. Some people might be able to do more or less, but it's net carbs that I'm referring to, which means you take the total carbs and subtract the fiber because fiber does not contribute to blood glucose or does not trigger insulin," explains Dr. Ekberg. "Then, you also eat a moderate amount of protein. You don't want to overload your body with protein because that creates a lot of nitrogen waste, and then the rest of it will come from fat. So relative to most diets and the mainstream view of things, this is going to be a very high fat diet, but it doesn't mean more fat is better," he adds.

RELATED: Nutrition Coach Found 5 Foods That Work Better Than Ozempic for Losing Weight

What Science Says About Healthy Fats

Fried,Eggs,And,Bacon,For,Breakfast,On,Wooden,Table,,TopShutterstock

According to UCLA Health expertsDr. Elizabeth Ko and Dr. Eve Glazier, "A robust body of research has revealed the wide-ranging benefits of including healthy fats in the diet. These include lowering the risk of developing heart disease, improving blood cholesterol levels, helping with blood sugar control and reducing inflammation."

Understanding Different Types of Fats

A banner for a cooking site with bacon slices fried in oil with bubbles in a grill pan close-up.Shutterstock

UCLA Health explains: "Fats are a type of lipid, which are molecules that do not dissolve in water. When someone talks about healthy fats, they're referring to lipids that, due to the specific types of chemical bonds that hold them together, remain liquid at room temperature."

RELATED: Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules

He Ate One Meal a Day

Fresh healthy salad with an alarm clock for the concept of food, time management, diet and heathy eating conceptShutterstock

"When you do a low-carb diet, you're going to get even better results if you combine it with intermittent fasting. I ate one meal a day or two meals a day over 30 days; I got anywhere from 16 to 24 hours of fasting, which means for that time period, I didn't eat any food. And when you don't eat food, that allows your insulin to drop and allows your body to burn fat because you're not putting anything new in," Dr. Ekberg says. "But even more important than just losing weight, we want to understand what's happening in the body metabolically, inflammation-wise, and disease-wise. We are moving toward degenerative disease because weight is not really that clear a marker, but with blood work, we can figure this out," he adds.

Sources of Healthy Fats You Can Try

Walnuts close-up. Healthy eating. Background image, Background of walnut halves, Walnuts sold in spice market. Walnuts Help Lower Cholesterol. Good grains eat healthy.Shutterstock

UCLA Health recommends: "Healthy fats are found in plant-based foods such as walnuts, flax seeds, chia seeds, soybeans, avocados and olives... And don't forget about fatty fish. These are an excellent source of a certain form of omega-3 fatty acid."

What a Healthy Keto Diet Actually Looks Like

Buffet table scene of take out or delivery foods. Pizza, hamburgers, fried chicken and sides. Above view on a dark wood background.Shutterstock

While bacon and eggs were staples, Dr. Ekberg emphasizes variety: "If you go from a junk food diet with lots of sugar and processed starches and seed oils and garbage foods, then switching to bacon butter and eggs and eating nothing else would be a vast improvement. But we don't want to just do better. We want to do optimal."

A Day of Meals on the Experiment

Top down view of a Greek salad bowl with separate bowls of the ingredients.Shutterstock

"I ate a lot of salads... with steak or ground beef or fish or chicken. And the only dressing I had would be extra virgin olive oil and vinegar... I had a good bit of omelets... I would put sausage and bacon. I would serve it on the side with avocado."

RELATED: Trainer Swears by This 20-Minute Standing Workout to Torch Arm Fat

The Truth About Saturated Fat Consumption

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

"This may be the biggest hurdle that keeps people from trying a low carb or ketogenic diet," Dr. Ekberg notes. "It's not the saturated fat that's the problem. It is how is the body processing it?"

What the Blood Tests Revealed

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

The results challenged conventional wisdom. "My insulin had gone from 4.8 to 5.7, first time out of the optimal range, 30 days of high fat, and I was back where I need to be in the three to four range," reports Dr. Ekberg. His triglycerides and VLDL levels also improved significantly.

How to Know if This Diet is Right for You

Fried eggs and bacon cooking in a skilletShutterstock

Dr. Ekberg notes that while effective for most, this approach isn't universal: "The vast majority, probably 95% of people are going to have fairly straightforward journey that these physiological mechanisms, these principles are going to work just fine. But then there is always the exception, the other 5%."

RELATED: Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)

Practical Tips for Including Healthy Fats

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

UCLA Health advises: "You can turn that around by cooking with vegetable oils, limiting saturated fats, avoiding trans fats and eating at least one good source of omega-3 fats each day." They add that even dark chocolate contains beneficial monounsaturated fats, though it should be consumed in moderation.

The Bottom Line on Fat Adaptation

Plate with fried eggs, bacon isolated on white backgroundShutterstock

Dr. Ekberg's final message is encouraging: "How adaptive your body is, that you can do serious damage in 10 days, but your body is very resilient. It will bounce back if you do the right things." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Signs You’re Eating Too Many Calories

Beautiful brunette little girl wearing casual striped t shirt yawning tired covering half face, eye and mouth with hand. face hurts in pain.
Shutterstock
Ferozan Mast
By Ferozan MastJul 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
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.

Is eating too many calories taking a toll on your health and wellness? “It takes about 20 minutes for your brain to send a signal to the stomach to let you know that you’re full. Overeating occurs when you continue to eat beyond this point of fullness,” research dietitian Erma Levy tells MD Anderson. Here are 15 signs and symptoms of eating too much food.

Low-Energy

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Feeling sluggish after a meal could be a sign of overeating. “Overeating makes your body work harder and redirects blood flow away from other organs to your busy digestive system,” says the Cleveland Clinic. “This can make you feel tired or sluggish. The foods we’re more likely to overeat also tend to be higher in carbohydrates, which can cause a sugar rush followed by a sugar crash.”

Heartburn

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Heartburn is a common symptom of eating too much. “To break down food, the stomach produces hydrochloric acid,” Levy explains. “If you overeat, this acid may back up into the esophagus resulting in heartburn. Consuming too much food that is high in fat, like pizza and cheeseburgers, may make you more susceptible to heartburn.”

Bloating

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Eating too much food can cause bloating. “If you get a bloated stomach after eating, it may be a digestive issue,” says the Cleveland Clinic. “It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up.”

Poor Sleep

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Eating too much can mess with your sleep. “Overeating can even impact your sleep,” Levy says. “Your circadian clock, which controls your sleep cycles, causes your sleep and hunger hormone levels to rise and fall throughout the day. Overeating can upset this rhythm, making it hard for you to sleep through the night.

Hot and Sweaty

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Eating too many calories can lead to hot flashes and feeling sweaty. Eating spicy food can have the same effect as digestion increases body temperature.

Gas

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Too many calories can cause digestive issues including gas. “Too much lower intestinal gas can be caused by eating too much of certain foods or not being able to fully digest certain foods,” says the Mayo Clinic. “It also can be from a change in the bacteria found in the colon.”

Nausea

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Nausea could be a symptom of eating too much in one sitting. “Eating too much food can cause you to feel uncomfortable and nauseated,” Jenilee Matz, MPH, tells Walgreens. “When you overeat, the stomach expands to make room for excess food. The larger stomach can put pressure on nearby organs, which can cause discomfort. It may also lead to heartburn, gas and bloating, especially if the foods you ate were high in fat because they take longer to digest.”

Type 2 Diabetes

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Eating too much can lead to type 2 diabetes. "Over the course of weeks to months to years, overeating can affect your cholesterol and could potentially impact your blood sugar management, which can put you at risk for developing type 2 diabetes and heart disease," wellness dietician Kylie Arrindell tells Houston Methodist.

RELATED: 20 Effective Techniques to Reduce Your Body Fat

Embarrassed About Food

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Feeling depressed or distressed about food could be a result of overeating. “If you overeat, you may feel embarrassed or distressed after finishing a meal,” says UPMC Healthbeat. “People who overeat may feel that they lack control over what and how much they consume. A history of failed diets also could indicate that you struggle with overeating.”

Always Feeling Full

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If you’re constantly snacking and never reach mealtimes genuinely hungry, you could be overeating. “Overeating occasionally will not make you gain weight overnight, but chronic bouts of excess eating are a different story,” Julia Zakrzewski, RD, tells Nourish. “These eating patterns can make it difficult for you to recognize your hunger and satiety cues.”

Heart Disease

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Eating more calories than you need could lead to heart disease. “If you usually eat more calories than you can burn off, you raise your risk of gaining weight and storing more body fat,” according to UPMC Healthbeat. People who are overweight or obese have a higher risk of metabolic syndrome, a group of conditions linked to heart disease.”

Food Loses Taste

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Foods that you once loved may not seem as nice anymore. “The meal no longer has the same appealing taste as your first bite,” Zakrzewski says.

RELATED: Top 5 "Healthy" Foods Bad For Your Weight Loss, Says Jillian Michaels

Belly Fat

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Excess belly fat is one of the signs of overeating. “That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though,” says the Mayo Clinic. “Research shows that belly fat carries serious health risks. People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat.”

Binge Eating

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“Frequent overeating may indicate binge eating disorder (BED),” says UPMC HealthBeat. “Common signs of BED include eating faster than normal, eating until you’re uncomfortably full, eating alone often, or consuming large amounts of food when you’re not hungry.”

RELATED:I Lost Over 130 Pounds in 13 Months Through Strength Training

Weight Gain

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If overeating is causing uncontrollable weight gain, consider seeing a professional to help understand what might be causing it. “Whatever emotions drive you to overeat, the end result is often the same,” says the Mayo Clinic. “The effect is temporary, the emotions return and you likely then bear the additional burden of guilt about setting back your weight-loss goal. This can also lead to an unhealthy cycle — your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel bad and you overeat again.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Body Changes When Stopping Ozempic

Dr. Jennifer Caudle, DO, FACOFP drjencaudle
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Christopher Roback
By Christopher RobackMar 06, 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.

Many of us have heard about the remarkable results people are experiencing with Ozempic and Wegovy for weight loss. But what happens when treatment ends? Dr. Jennifer Caudle, DO, FACOFP, known to many as Dr. Jen, is a board-certified Family Medicine physician and Associate Professor at Rowan University-School of Osteopathic Medicine who understands these concerns. Understanding these medications and their effects after discontinuation is crucial for anyone considering or currently taking them. Read on to discover the five key changes your body may experience when stopping these medications.

What Are Ozempic and Wegovy?

Before diving into what happens when you stop these medications, it's important to understand what they are. "Ozempic is FDA-approved for diabetes. Wegovy is FDA-approved to help with weight loss," Dr. Jen explains in her post. She notes that both medications contain the active ingredient semaglutide, which is why many people take Ozempic off-label for weight loss as well.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Blood Sugar Changes

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The first significant change when stopping these medications affects your glucose levels. "Your blood sugar will likely go up," says Dr. Jen. She explains this happens because these medications are designed to lower blood sugar, so removing them naturally allows levels to rise again. "Depending on who you are will determine the significance of that," Dr. Jen cautions, emphasizing that for diabetics, this change could be particularly important and might require replacement medications.

Appetite Returns

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One of the most noticeable effects of discontinuing Ozempic or Wegovy is the return of your pre-medication appetite. "Your appetite may increase when you stop these medications," warns Dr. Jen. She explains that many of her patients appreciate how these drugs reduce cravings and hunger while taking them. "If you go off the medication, your appetite very likely will return. So you've got to be prepared for that," Dr. Jen advises.

Side Effects Disappear

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There's a silver lining to stopping these medications if you've been experiencing adverse effects. "Side effects that many people say they have with these medications can be things like nausea or vomiting, diarrhea or constipation, abdominal pain, abdominal cramping," Dr. Jen lists. She points out that gastrointestinal issues are the most common, but other effects like headaches can occur as well. "Should you stop them, if you had these side effects, they're likely going to go away," Dr. Jen reassures.

RELATED:20 Possible Ozempic Side Effects

Weight Loss Benefits End

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Perhaps the biggest concern for many people is what happens to their weight after stopping. "One of the big side effects of these medications is weight loss. It's one of the reasons why so many people take these medications," acknowledges Dr. Jen. She explains that when you stop taking Ozempic or Wegovy, "the additional help that you're getting from the medications to help you with weight loss will go away too."

Will all the weight return? Dr. Jen says that's complicated: "That's going to depend on you, your body, what things you're doing to try to maintain your weight loss, how you're managing your diet, your exercise and all the other things in your life." She confirms that many people do regain weight after stopping but emphasizes that this isn't inevitable with proper maintenance strategies.

Cardiovascular Benefits Cease

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The final important change involves heart health. "There have been studies that have shown that both Ozempic and Wegovy have cardiovascular benefits," Dr. Jen points out. These medications have been shown to reduce the risk of strokes, heart attacks, and other cardiovascular issues. Unfortunately, "when you stop the medication, those benefits that these medications afford you will go away," explains Dr. Jen.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Conclusion

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Whether you're considering starting or stopping these medications, understanding these five potential changes is essential for making informed decisions about your health. Dr. Jen emphasizes that this information isn't meant to judge anyone's choice to use or discontinue these medications—rather, it's about being prepared for what might happen. As with any medication change, consult with your healthcare provider before making decisions about Ozempic or Wegovy.

Nutrition & Diet

10 Habits to Lose 10 Pounds in 2 Months

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Leah Groth
By Leah GrothMar 06, 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 shape up by spring? It might be time to incorporate some new, healthy habits into your routine. Hana Carrier is a fitness coach who helps women get into their best shape ever. In a new social media post, she reveals her strategy for losing weight fast. “Here is what I would do to lose 10 pounds before spring break as a transformation specialist for single moms,” she writes.

Get in a Calorie Deficit

“Get in reasonable caloric deficit,” she says. “Everyones deficit is different but if you go too low- you won’t be able to last for too long. Aim for 500-700 less than you maintenance calories,” she says.

Track Every Bite

The next thing you need to do is keep track of the food you are eating. “Track every bite- You would be surprised how many extra calories those bites and licks add up too,” she says.

Add Protein to Every Meal

Third, add protein to every meal. “Aim for 25-50 grams per meal. Protein will help you feel full longer and it will also help you balance those sugar crashes,” she says.

RELATED: This Is Exactly How to Lose Body Fat This Year

Add Veggies Too

She also recommends adding veggies, 2 to 3 times daily. “Veggies are a great way to feel full without racking up the calories,” she says. “Plus they are great for your health.”

Strength Training 3 to 4 Times a Week

“Strength training 3 to 4 times a week, is another key habit. “This won’t help you lose much weight quicky but it will help you build more muscle mass so you can burn more calories daily over time. Plus who does not want to look toned and strong. These workouts don’t need to be an hour long. 30-45 min is enough,” she says.

Walk 8,000 Steps Per Day

Also, get your steps in. “8K steps daily (add weighted vet to your walks when possible)- start moving more. Get a step tracker and aim for 8 K steps daily if possible,” she suggests.

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

Eat 3 to 4 Times a Day

Make sure to eat enough. She recommends three to four times a day. “You don’t need 6 meals per day. Focus on 3-4 filling meals,” she says.

Meal Prep Twice a Week

Mealing prepping will also help you achieve your goals. She recommends doing it twice a week. “Fail to prep- prep to fail. It is soo much easier when you have the right foods ready,” she says.

Stop Drinking Alcohol

Don’t drink your calories. “Stop drinking alcohol,” she suggests. “Drinking alcohol stops you from losing fat- your body takes time to metabolize the alcohol(24-48 hours) and while your body is metabolizing the alcohol, fat burning stops.”

Hydration

Her last recommends is to hydrate. “Drink 2-3 L of water. It will help you speed up your metabolism but also feel full,” 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

She Transformed Her Body in 5 Easy Steps

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Leah Groth
By Leah GrothMar 05, 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.

Are you struggling on your weight loss journey? One weight loss warrior shares her effective, step-by-step approach to her impressive transformation. Breanna Henry is a swimwear and activewear founder who lost weight and transformed her body, regularly sharing about how she did it on social media. In a new post, she offers some tips. “How to transform your body in five easy steps,” she writes in the Instagram post.

You Need to Break Your Old Habits

“HOW I FINALLY LOST THE WEIGHT AND KEPT IT OFF!!!” she continues. “Maybe ‘easy’ isn’t the word. It will be difficult to break the old habits you’ve instilled. But they’re simple rules,” she says. “My weight fluctuated for years and I always felt like I had to ‘cut’ or ‘diet.’”

These 5 Changes Helped Her Lose Weight

“Once I made these 5 changes, I’ve been able to lose the weight. Anytime it feels like I’m putting weight on, I evaluate where I’m slipping up with one of these and get back on track and I’m good to go,” she says. “It doesn’t have to be difficult and confusing. Dumb it down and get it done.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Step One: Improve Sleep

The first step is to improve sleep. “Cold temperature at night and sleep in less clothing magnesium before bed. I mask to make it dark. No phone in bed,” she continues. “Charge it in another room. Try to go to bed and wake up around the same times every day. Sunlight in your eyes, first thing in the morning.”

Step Two: Eat Regularly

Her second step has to do with nutrition. “Eat to prevent crazy glucose spikes. Eat greens first, then protein and fats, then carbs. Never eat carbs by themselves. Decrease overall sugar intake,” she says.

Step Three: Eat More Protein

Her third step? Amp up your protein intake. “Eat more protein. Eat as much meat, fish and eggs as you please,” she says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Step Four: Focus Your Diet Around Whole Foods

Step four? Most of your diet should be whole foods like meat, fish, eggs, fruit, and veggies. “Stick to the perimeter of the grocery store where things have to be refrigerated. Foods that don't have ingredient labels,” she says.

Step Five: Exercise

The final step is “balanced training,” she says. “Strength train two to three days a week. Some form of endurance training once a week, 10 to 15,000 steps per day. The remaining of exercise to be lower intensity, Pilates, yoga, something fun outdoors. Occasional HIIT workouts to challenge yourself, but not multiple times per week. Allow time for recovery. Better to train harder on fewer days. Exercise doesn't have to be the gem. It can be pickleball, roller skating, long walks with friends, run club to socialize.”

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