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Fats on the Keto diet: What to Choose And How to Eat

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  • Fats on the Keto diet: What to Choose And How to Eat

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    Now there are so many studies and publications in the scientific press: nutritionists, endocrinologists, and cardiologists rehabilitate fat.

    This is written by the scientific press and big respected magazines. In 2014, Time Magazine came out with a piece of butter on the cover and the headline "Eat butter. Scientists labeled fat the enemy. Why they were wrong".

    There are many publications about the fact that cholesterol is produced by the body, whether you eat foods containing it or not.

    On keto, life is beautiful in all its fat variety. Let's figure out which fats are the best and mandatory for us, and without which we will without any problems.

    One of the main misconceptions about keto is that it is a protein diet. They say that ketogenic people eat only meat all day long. A low-carb protein diet is the Dukan diet, and keto is dominated by fat: about 80% of the daily caloric intake a person gets from fats. Hence the name-high-fat diet.

    The main character of any culinary scenario on the keto diet becomes fat, and it is not a bad guy, as it has long been represented.

    The elimination of cholesterol from the diet led to terrible consequences. Eggs, oil, and fatty meat were removed from the diet, and vegetable oils rich in omega-6 fatty acids were recommended instead. And they cause inflammatory processes. And we are faced with an epidemic of heart attacks, Alzheimer's and Parkinson's diseases, and depression.



    Click on the image to see Video: Are You Using the Correct Fats on the Ketogenic Diet?




    Why are fats our friends?

    Without fat, the brain suffers and ages. This is not surprising, because it is more than half made up of fat. At the same time, the brain is not able to store them for a rainy day, like camels, so it must receive them with food – constantly and enough.

    Many vital vitamins are not digested in the body without lipids (fats in our cells). Not to mention the production of enzymes and hormones.

    Fat stabilizes the nervous system; without it, it is like exposed electrical wires. This is indicated by symptoms of fat deficiency in the diet: low concentration, chronic fatigue, and rapid fatigue, anxiety, PMS, depression.

    Fat is a cleaner " fuel” for the body than glucose, which leads to wear and tear of internal organs.

    We think faster and live longer on fat. We lose weight without hunger and recover without medication. No magic – just physiology and biochemistry.



    What fats are eaten on the keto diet?

    Paradoxically, most of us after 40 years of age begin to suffer from excess weight, eating low-fat products. Because of the fear of gaining weight, many refuse to eat fat cottage cheese, favorite cheesecakes with sour cream, butter and switch to surrogates with reduced fat content.

    On keto, such sacrifices are not necessary: butter, eggs, fatty meat broths, cheeses and cottage cheese we can continue to eat heartily, without fear that they will load the liver or other organs (fats create a load only in the presence of carbohydrates, which are minimized or absent on keto).


    Not only that, if you feel hungry between meals, it is recommended to add a little more fat to your daily menu. Fat is an amazing flavor enhancer – it makes everything taste better.


    What fats can you add to your food to stay in ketosis?
    • animal fat;
    • vegetable oil;
    • fat sauces.
    • perfect guacamole
    • sauce-appetizer of avocado

    What criteria are important when choosing fats?

    Quality. Keto fat is the main source of energy, and it is important that this “fuel” is as clean as possible. Avoid highly processed oils, they provoke inflammation in the body (fats absorb all the toxins, respectively, consuming low-quality fats, you get all their pathogens).


    Click on the image to see Video: DON'T EAT THESE FAT'S! The WORST to eat on the Keto Diet



    Smoking temperature (oils with a high smoking point are suitable for frying, baking and stewing, with a low – for light cooking – in salads, snacks).

    Proportions of omega-3 and omega-6 fatty acids. The ideal ratio is 1 to 4, and 1 to 10 is allowed: that is, for every 4-10 grams of omega-6, there should be at least 1 gram of omega-3.

    Shelf life and conditions (many vegetable oils quickly oxidize).


    The main sources of keto fat

    Butter. That is associated with the ketogenic diet, it is a mandatory minimum in the refrigerator of a keto follower. If you do not have intolerance to milk protein or lactose, it makes no sense to avoid it (and if there is, your option is ghee).

    Butter is an excellent source of carotene and vitamin A. It is rich in vitamin K2, which is important for the absorption of vitamin D. Linoleic acid in the composition controls heart health and accelerates the process of weight loss when overweight. Make sure that the fat content of the oil is at least 82.5%, otherwise, it is a spread.
    • It is suitable for both desserts and first course (the main thing is not to burn; it is better to take ghee for frying);
    • will make an excellent pair of cheese, eggs, pates, and creams;
    • universal fat with a soft taste.

    Melted butter/ghee. Another fat that is in use on the keto menu. It's the same butter - minus milk sugar and proteins.
    • due to the high smoking temperature, it is ideal for frying and heating (it releases carcinogenic elements when heated above 246 °C);
    • it has a rich taste and adds a nutty flavor to dishes;
    • does not foam;
    • it goes well with coffee;
    • stored for a long time;
    • excellent proportions of omega-3 and omega-6;
    • rich in vitamins a, D, and E.

    Coconut oil. A source of saturated fat and in particular medium-chain fatty acids (MCT) - coconut oil has as many as nine of them, and all of them have a positive effect on the body. It is coconut oil that actively launches the production of ketones. If you want to enter ketosis at the speed of light, this is your product.
    • perfectly withstands heat, so it is suitable for frying and baking;
    • thanks to the coconut flavor it rhymes well with sweet dishes;
    • as part of the coffee will provide energy, dance mood and make you forget about breakfast;
    • increases “good " HDL cholesterol;
    • reduces waist size;
    • it can be used as a massage oil or moisturizer.



    Click on the image to see Video: How To Eat More Fat With Healthy Keto High Fat Foods (Increase Fat)




    MCT (medium-chain triglycerides). A derivative of coconut oil and an instant rocket. It is not stored by the body but is immediately used by it, which gives a powerful energy impulse and provides a jump in ketosis.
    • it has no color, taste or smell;
    • not intended for heating;
    • suitable for salad dressing and as an additive to coffee;
    • it is easily digested and accelerates the metabolism;
    • helps control weight, normalizes bowel function;
    • improves performance.

    Olive oil. Rich in antioxidants. One of the healthiest vegetable fats. Reduces the risk of developing cardiovascular diseases. In the extra virgin format, it quickly oxidizes when heated, so it is suitable for ready-made dishes, sauces, and salad dressings.
    • bright olive fragrance;
    • ideal for salads and cold appetizers;
    • good proportions of omega-3 and omega-6;
    • it is best to choose cold-pressed unrefined and non-deodorized olive oil.

    Animal fats: chicken fat, lard, lard, beef, duck, goose, and interior fat. Saturated fat is the best “fuel” for keto, a source of vitamin D, and many, many essential vitamins and trace elements. Animal fats are resistant to heat and have an anti-inflammatory effect. You should not be afraid of “bad” cholesterol in this case: its connection with saturated fat has been repeatedly refuted.
    • a unique and rich taste;
    • ideal for heating and frying;
    • it works with vegetables as a natural flavor enhancer;
    • lard is a great keto snack option;
    • stored in frozen form;
    • important for maintaining lung health;
    • they are better absorbed and saturated than vegetable fats.
    • keto fats


    Keto-based fats that you can do without

    For variety on keto, you can use:

    Avocado oil is great for salads and homemade mayonnaise. Similar to olive oil, but more heat-resistant.

    Cocoa butter does not affect cholesterol, contains polyphenols that are useful for the immune system. Perfect for baking, and for cosmetic purposes.

    Nut oils are a source of monounsaturated fatty acids. Not suitable for frying, good as a dressing for salads, for preparing drinks and desserts.

    Linseed and sesame oils. Seeds are better to eat, rather than use in the form of oil: in this form, they quickly oxidize, you must observe the storage conditions of opened containers (a dark place, a certain temperature), so in the end, they can do more harm than good.



    Fats that we should avoid

    Good fats are found in avocado, olive and coconut oil, meat, fish. The bad ones are many vegetable oils that we were told were useful, such as sunflower, corn, and rapeseed. And, of course, all "butter-like" products like margarine that contain TRANS fats.

    Imagine an avocado. It is very greasy, and it is easy to get oil from it. And the corn? Or rapeseed? Their production consists of 80 processes: it is heated, processed chemically. In addition, they contain primarily not omega-3, but omega-6 fatty acids, which cause inflammation and provoke cardiovascular diseases.

    TRANS fats are a direct route to cancer and CVD. They should be avoided at all costs, they provoke inflammation in the body (on the label they are masked under different names-hydrogenated, hydrogenated, modified, and other fats).

    Choose the right fats. Discover new flavor combinations (for example, vegetables stewed in goose fat or offal cooked on chicken), and don't forget that there should be enough fats in the diet because they are the main source of energy on the ketogenic diet.



    Top signs that you eat little fat

    #1: Constant hunger
    Yes, you can say keto is partly a diet for weight loss, because it adjusts the metabolism, removes all the excess from the body, and drowns the body's fat reserves for peaceful purposes of energy supply. The paradox is that you can and should eat fat, and not count calories and measure portions. Otherwise, it doesn't work.

    If there is a shortage of fuel and, consequently, energy, the body will automatically slow down the metabolism, adapting to new energy realities. As a result, the desired weight loss will be slowed down.

    If you still want to speed up the weight loss process, try to ensure that the fat deficit is not more than 30% of your daily allowance. Then these effects can be avoided.

    Someone will say that increased appetite is associated with increased consumption of protein on the ketogenic diet because protein does not give saturation. This is a popular misconception: the main character on keto will always be fat, and protein is assigned a secondary role.


    Due to a lack of calories, you will experience a constant feeling of hunger, which will negatively affect your adherence to the diet. You will agree that if you live with a constant feeling of hunger, the risk of breaking down and abandoning the new food tradition is much higher.

    The principle of " eating to satiety” can sometimes be confusing, especially for women: etiquette dictates eating like a bird. But meals will become rare: sometimes a hearty breakfast is enough for the whole day. So, if you are hungry on keto – this is a signal to adjust the menu in favor of high-quality fats.



    #2: aching joints
    There are many causes of painful joint discomfort. However, this will always be an inflammatory process (the doctor's task is only to find where it resonates from). As you know, the keto diet itself has an anti-inflammatory effect, so as soon as your knees, lower back, or shoulders start to ache, try eating oily fish. Omega-3 fatty acids have a positive effect on the joints and even help with rheumatoid arthritis. Use your food as medicine.


    #3: greens and vegetables seem boring
    If the vegetable garnish does not cause enthusiasm, then you do not know that fat can give it new flavors. Even a baby spits on a couple of broccoli but put it out on natural grass-fed butter, and the child will sweep everything off the plate.

    You can do the same with iceberg lettuce, brussels sprouts, spinach, kale, and more. Green leafy vegetables are rich in potassium, and on keto, we need more electrolytes (they go away with the extra liquid). Don't avoid vegetables, learn to cook them with the right fat, and they will stop being bland.



    #4: low levels of "good cholesterol"
    There are several ways to increase "good cholesterol". You can go a long way and load yourself with training, limit alcohol, and try to lose weight. Or you can simply increase the amount of saturated (animal fat, coconut oil) and monounsaturated (avocado and olive) fat in the diet – the result will be the same: the oxidation of fat reserves.

    If you are already on keto, it is logical to choose the second method. Why kill yourself on a treadmill when you can eat a good steak cooked with its own fat? But remember that polyunsaturated fats (sunflower, corn, rapeseed, and most vegetable oils) work, on the contrary, not in our favor, and reduce the necessary cholesterol.



    #5: it's hard to focus
    The keto diet during the adaptation period can cause a side effect in the form of blunted consciousness as if it is difficult to collect thoughts in a bunch. In a good way, as soon as the brain gets used to the new fuel, clarity of consciousness will return with a new force.

    However, if this does not happen, and the transition period is prolonged, it is time to add fat and spur ketosis. Medium-chain triglycerides, which are found in coconut oil or MCT, will speed up this process and improve cognitive abilities by making ketones more accessible to the brain.



    #6: physics lag
    Many believe that to improve physical performance, you need to get hooked on carbohydrates or protein. This may have some effect, but not in the same way as the third macronutrient – fat (especially saturated). It's simple: with a deficit of saturated fat, there will be a deficit of testosterone, and without it, you will hardly be able to build muscle. Here's a beautiful paradox: eating fat to build muscle and burn fat deposits.


    #7: dry skin
    If the skin has become dry, do not rush to write it off on the heating season and the environment. Here we give you a painless and cheap beauty hack for all times: to make the skin elastic and young, you need to eat enough fatty food.

    It's not even about the intestinal biome: for natural hydration, you need a sebaceous secret, sebum, which we produce from fatty acids. Some of them come from the internal reserves of the body, and some – with food. Moisturizing care, designed by nature itself – and this is not an advertising cliché, but the truth.

    According to a new study conducted by the Loyola University Chicago Stritch School of Medicine, a high-fat diet minimizes the harm caused to the body by a heart attack by 50%.

    Scientists conducted an experiment. They divided the experimental mice into two groups: the first followed a normal diet, and the second received 60% of the total calories from saturated fat daily. It turned out that in mice from the second group, the effects of heart attack were half as much as in animals from the first group.

    According to Kate Jones, the lead author of the study, thanks to this discovery, people with a predisposition to heart attacks will have new hope.

    Researchers believe that fat protects the heart from the effects of an attack, activating the process of autophagy. This is an important mechanism that allows the body to quickly get rid of damaged cells and make up for the lack of nutrients.

    During a heart attack, myocardial cells die in large numbers, and if they are not "disposed" properly, the inflammatory process and other complications begin. In addition, fat has a protective effect on heart tissue, allowing it to be preserved to the maximum during a heart attack.

    The authors of the study remind that this discovery is not an indulgence for eating cheeseburgers and fat potatoes: we are only talking about products rich in saturated fat. This is good meat, butter, whole milk.

    Keto not only reduces the consequences of a heart attack but also helps to prevent it. Fats significantly reduce all risk factors for heart attack – reduce the level of triglycerides in the blood, increase the amount of" good " cholesterol, normalize blood pressure, and help get rid of excess weight.


    Let's take a concrete example: you are 40 years old, weigh 140 pounds, height 170. What menu for the day would you need?

    So, you weigh 140, divided by 2-57.5 – this is your very minimum protein per day.

    Breakfast, for example, 2 eggs, is 12 grams of protein. Add to it something from last night's dinner – a piece of meat, fish, or poultry, they should not be lean. We'll put half an avocado on your plate.

    We really welcome fermented vegetables in the morning, starting the day with live prebiotics is a great idea. So, you also need cabbage, cucumbers, tomatoes, radishes. And some carbs, like beans. And it will be a very good meal 30 minutes after waking up.

    After it, you will want to eat in 4-5 hours, not earlier.

    For lunch, you could eat soups, especially on a good bone broth and especially in winter. In summer – a large, very large bowl of green salad with quinoa or beans and meat or salmon.

    For dinner-cooked vegetables. For example, parsnips, brussels sprouts. Plus, again, a little greenery. And baked fish, poultry, or steak.

    It is important to understand whether you like a heavier lunch and a lighter dinner, or vice versa. Depending on this, change the positions.

    If a person comes home from work at 8 o'clock and goes to bed at 10 o'clock, naturally, we would recommend a salad for dinner, and at lunch – something more serious.
    Last edited by Ray Plemons; 05-13-2020, 11:54 AM.

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