Overeating On Keto: The Macros & Consequences (Explained)

Ever since I started the Keto Diet, one of the best things I loved about it is that it makes you forget the feeling of hunger most of your day. You just no longer live to eat. You, instead, start eating to stay alive.

For most cases, you no longer need to count your calories, because you know you’re not going over the limit.

That’s a significant shift in your lifestyle because it also results in food taking less space in your day and requires you to spend a much smaller amount of time thinking about it and preparing it.

That being said, it has been becoming easier and easier in the last couple of years to eat a lot on the Keto Diet. Especially after all the foods and recipes that were once forbidden on Keto, that have now found their way into the diet with alternative ingredients, which makes the end result Keto-friendly but has a much more considerable amount of both fat and calories.

Eating these pleasure foods is really good for you if it’s helping you commit more to the diet, and avoid constant cheating on it. In small amounts, you can feel like you’re not forbidding yourself of all the delicious food you love. It helps you make Keto more sustainable.

But there’s an ugly side of this that happens when you overdo it. And, as I’ve already said, it’s easier for you to overdo it because one bite of a Keto-friendly food almost always has a bigger calorie amount than the same regular food.

So What Happens When You Go Over Your Calorie Limit on Keto?

If you overate protein and exercised, you might gain muscle weight. If you overate fat or carbs, you’ll likely gain fat weight. You might also experience a plateau or getting kicked out of ketosis, all depending on the macros you overate, your metabolism rate, your lifestyle, among other variables.

What we’ll be discussing today are the 6 different results that can occur when going overboard with calories on Keto. These are not all bad scenarios; there are some good ones there too because not everybody on Keto is doing it to lose weight.

With no further a due, let’s dive into them.

1- Get Kicked Out Of Ketosis

When does this happen:

This especially happens when the bigger amount of calories you’re consuming is coming from Carbs or Protein.

It makes sense for carbs to be causing this, but protein, too, when eaten in large amounts, can be converted to glucose. This is done through a process called gluconeogenesis, which is a biological process your body goes through to convert amino acids into glucose. It can happen when you overeat protein, without it being put into use.

This may result in getting you off the Ketosis state you worked hard to get into.

For whom is this good:

I can’t see anyone saying yay for this, unless you’re done with the diet for some reason and want to do something else. So you no longer need to be in Ketosis.

If this is not good for you, how to prevent it:

We can prevent getting kicked out of it after a high-carb or high-protein day by limiting our carb intake the following few days and keeping our protein intake moderate.

Intermittent Fasting is another amazing way to help you stay in Ketosis or bounce back into it fast.

2- Gain Fat Weight

When does this happen:

This is a result of your overeating and not doing things that increase your metabolic rate (e.g. exercise, intermittent fasting …etc.)

For whom is this good:

If you’re underweight and doing Keto with the aim of putting a couple of layers of Fat and\or muscle, you’re on the right track! Just don’t overdo it and don’t do it with unhealthy foods. Resistance training is critical here, too, to stimulate the muscles to grow.

If this is not good for you, how to prevent it: 

You should calculate the number of calories you need on a daily basis, and then you can 1) commit to them if you want to maintain your current weight, or 2) stay 300-500 calories below it if you want to lose weight (dependant on your current weight)

3- Gain Muscle weight

When does this happen:

It happens when you’re eating above your caloric needs, eating more protein than required, and exercising (Especially resistance training.)

For whom is this good:

This is perfect for those who are in the Keto diet to stay healthy and build more muscle. There are some tips that helps you do it more effectively, such as integrating Intermittent Fasting to increase GH hormones and increasing your carb amount to meet the maximum limit (but not exceed it!). Plus, knowing what kind of carbs you should be eating and when to eat them.

If this is not good for you, how to prevent it:

If you only want to maintain your current weight and not put on any more weight, you should commit to your daily caloric limit and not overeat protein.

4-Lose Fat Weight

When does this happen:

I know you’re all wondering “HOW IS THAT POSSIBLE?!”. Well, let me explain.

There are two parts of the equation of losing weight you can work on. 

The first, the obvious one, is to decrease your caloric intake below your daily needs. The second one, that most people ignore, is to make your body require more calories.

If you went with the second approach and made your body go from needing, for example, 2500 Calories per day to 2700, and you eat 2600 (which is above the aforementioned 2500) you’ll lose weight over time.

My two favorite ways to do this are 20:4 Intermittent Fasting and HIIT exercises. These can, especially when done together, skyrocket your metabolic rate and calorie needs.

For whom is this good:

This is amazing news for those with hyperactive lifestyles. I was in that category in college. I had to walk between home, university, hospitals, and the library so much so that I knew I was increasing my caloric needs by at least a few hundred calories, not to mention going to the gym 5 nights a week.

Moreover, for someone with this kind of hyperactive life, 20:4 Intermittent Fasting is extremely easy and convenient. 20:4 also helped me make the walks and movements during the day burn more calories because I was in a fasting state.

If this is not good for you, how to prevent it:

If you feel like you’re in a very good shape that you no longer want to lose or gain any additional weight, you should calculate your caloric needs and strive to meet them. If you were to add any additional settings to your lifestyle (such as exercising, intermittent fasting …etc.) that alter those needs, you should adjust your intake accordingly.

5-Lose Muscle Weight

When does this happen:

This is a result of not doing enough exercise or not eating enough protein. So when you’re not challenging your muscles regularly or nurturing them with the right kind and amount of food, they will start to shrink.

For whom is this good:

Unless you’re a bodybuilder that is no longer interested or able to stay in the game any longer, I do not suggest going after this scenario for anyone. Having adequate muscle mass is crucial for so many better reasons than the nice look of six abs. It fortifies your bones, decreases the potential of developing numerous diseases and so much more.

If this is not good for you, how to prevent it:

As you can guess from the reasons that cause it, you can prevent it by doing enough resistance training and eating enough protein. Intermittent Fasting can play an important role here as well, as it can raise the GH levels that will preserve your muscle mass, even with a smaller protein intake.

6- Psychological Impact of Overeating

When does this happen:

Overeating can sometimes have psychological consequences. Feelings of guilt, shame, or frustration might arise after overindulging, which can impact one’s motivation and commitment to the keto lifestyle.

For whom is this good:

It’s challenging to find a positive spin on negative emotions. However, for some, these feelings might serve as a wakeup call or motivation to recommit to their dietary goals more firmly.

If this is not good for you, how to prevent it:

It’s essential to understand that all of us have off days and making a mistake doesn’t mean failure.

Instead of focusing on the guilt, try to understand what triggered the overeating, and create strategies to prevent it in the future. It might also be helpful to join a keto community or group where members can share their experiences, challenges, and solutions. This provides a support system and makes individuals feel less isolated in their journey.

9- Fluctuations in Energy Levels

When does this happen:

Overeating on a keto diet, especially if those extra calories come from fats, can lead to significant fluctuations in energy levels. Initially, there might be a surge of energy due to the high caloric intake, but this could be followed by a crash or feelings of lethargy.

For whom is this good:

For those who are looking for a short-term energy boost, such as endurance athletes or individuals with a high energy expenditure on a particular day, this might be beneficial. However, the subsequent crash might not be ideal for sustained energy.

If this is not good for you, how to prevent it:

To avoid energy crashes after overeating, it’s essential to spread out calorie intake throughout the day. If you realize you’ve overeaten, consider engaging in some light physical activity like walking to help stabilize energy levels.

Also, ensure you’re getting a balanced mix of fats, proteins, and fiber to maintain steady energy. And when you need that boost, some MCT oil (or coconut oil) is often your best bet. Thank me later.

7-Feel As You’ve Plateaued

When does this happen:

It happens when you know (or feel) what your body is asking for, and you’re giving it just that.

For whom is this good news:

This can be the goal for many people following the Keto Diet, wanting to reap its many health benefits that actually don’t have anything to do with weight loss. They are at peace with their bodies, and for some other reason want to commit to the diet.

If this is not good for you, how to prevent it:

If, on the other hand, you are looking forward to some kind of change and not seeing it anymore, then what you should be doing relies heavily on what you want to achieve.

I made sure to leave this piece for last because by now you must have gotten the feel of how things work regarding keto and fat vs. muscle weight loss\gain and can draw your own conclusions when it comes to what you should do.

Calories in Keto-Friendly Foods

You should know by now which bucket you fall in based on the many variables we already discussed. But you might be wondering whether or not you ate too many calories in the first place. That’s why I have a compiled multiple tables of the most popular keto-friendly foods, each with its caloric content to give you a better idea of your intakes and to help you plan better for future meals.

FoodServing SizeCalories
Beef (grounded, 85% lean)100g250
Chicken Breast1 cup (140g)0g
EggsOne Large, Boiled Egg (50g)0.6g
Cottage Cheese1 ounce (28g)0.8g
Ricotta Cheese1/4 cup (25g)0.75g
Milk1 cup (240 ml.)12g
Almond Milk1 cup (240 ml.)1g
Mozzarella Cheese100g3.1g
Black Beans100g12.9g


FoodServing SizeCalories
Almonds1 ounce (28g)165
Almond flour1/4 cup (25g)150
Brazil nuts1 ounce (28g)185
Cashews1 ounce (28g)150
Macadamias1 ounce (28g)207
Hazelnuts1 ounce (28g)220
Pecans1 ounce (28g)201
Pistachios1 ounce (28g)150
Walnuts1 ounce (28g)190


FoodServing SizeCalories
Chia seeds1/4 cup (30g)145
Pumpkin seeds 1/4 cup (30g)180
Sesame seeds2 tablespoons (18g)103
Sunflower seeds1/4 cup (30g)160
Hemp seeds1/4 cup (30g)155

Nut and Seed Butter:

FoodServing SizeCalories
Coconut butter1 tablespoon (16g)105
Almond butter1 tablespoon (16g)98
Cashew butter1 tablespoon (16g)94
Macadamia butter1 tablespoon (14g)97
Sunflower seed butter1 tablespoon (16g)99
Tahini1 tablespoon (15g)89

Coconut products:

FoodServing SizeCalories
Coconut Oil1 tablespoon (14g)120
Coconut butter1 tablespoon (16g)105
Shredded Coconut 1/4 cup (20g)71


FoodServing SizeCalories
Coconut Oil1 tablespoon (14g)120
Olive oil1 tablespoon (14g)120
Flaxseed oil1 tablespoon (14g)120
Sesame seed oil1 tablespoon (14g)120
MCT oil1 tablespoon (15g)130


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Nabeel Kallas

I'm a medical doctor with a lot of passion for Keto & Intermittent Fasting. They have completely changed my life and I am beyond honored to help you experience that same change. I'm ready when you are. Read more here.

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