It is possible that upon starting a ketogenic diet, you will think that it is a free-for-all with fat and that all forms are equal, but this would be a huge mistake.
Once deemed the villain in the diet world in any form, thought makers now recognize fat as an essential and valuable nutrient—even a boon to weight loss, aiding in sustained feelings of fullness and satiety—but attention to quality and portions is key to optimizing results.
The weight-loss consensus has returned to its ancient, more paleolithic roots—adding a twist in modern times by boosting fat in the diet by adding a dollop of grass-fed butter to #coffee.
The Return of Fats
In place of the old, outdated rule that fat makes you fat, dieters can eat bacon and butter again, among other formerly forbidden diet foods, while releasing unwanted weight quickly by following a low-carb, high-fat #ketogenic diet.
Fat Sources Matter
Butter may be back on the menu, but diversifying among polyunsaturated, monounsaturated, and saturated fats is essential to a well-rounded keto diet.
A diet high in quality fats offers increased energy without slumps, better concentration, and sustained stamina for low-to-medium-impact, steady-state activities, like pilates or long-distance jogging.
Add the following fat sources to your, low-carb, high-fat, keto meal plan for increased satiety and optimal mind-body performance:
Avocado Oil
Avocado oil is ideal for a range of culinary purposes, from salad dressings to cooking at high temperatures without concern for #toxicity.
Moreover, avocado oil is a favorite among many Keto followers due to its healthy fat content. In addition, since it contains monounsaturated fatty acids and anti-inflammatory properties, this oil is regarded as heart-healthy.
Aside from being high in oleic acid, avocado oil also contains omega-9 fatty acids, which, according to scientists, improve blood flow to muscles during exercise and stimulate enzymes that transport fat for use as energy whenever needed.
Olive Oil
Followers of a Mediterranean diet make sure they always have access to the best quality olive oil. The perfect addition to sourdough artisan bread, EVOO is also excellent drizzled over grilled asparagus or a lavish salad of dark leafy greens and flavorful bell peppers.
However, olive oil is especially beneficial while following a keto diet as it's high in healthy monounsaturated fats and nutrients, elements that health experts note is a better source of fatty acids when committing to consuming fat as your primary macronutrient.
Furthermore, studies comparing MCT oil to olive oil show the latter provides incredible health benefits for reducing the risk of strokes, heart attacks, and elevated #LDL levels. While MCT oil provides an instant surge of energy, it might be best utilized strategically and with restraint.
Grapeseed Oil
Grapeseed oil is high in vitamin E, which has strong antioxidant properties and prevents the damage caused by free radicals in the body. These antioxidant properties help prevent certain diseases, including heart disease and cancer.
Olive oil and grapeseed oil both contain the same amount of calories, as well as the same amount of fat per serving. However, while olive oil is rich in monounsaturated fats, grapeseed oil provides a higher amount of polyunsaturated fats and vitamin E.
However, it's essential to source varieties of this oil wisely, taking care to avoid brands containing toxic compounds like Polycyclic Aromatic Hydrocarbons (PAHs), which can cause harmful and lasting cellular damage and found to increase the risk of certain cancers.
Coconut Oil
Coconut oil is a saturated fat containing medium-chain triglycerides or MCTs that provide the body with premium, fast-acting energy that's easily assimilated by the body and is unique in its ability to cross the blood-brain barrier—boosting focus, concentration, and stamina.
A ketogenic #diet relies on depleting the body's #glycogen (glucose) stores to switch from running on #fat and #ketones for fuel, and the immediate fuel offered by coconut oil doesn't need to be broken down like other oils; it delivers an instant boost of energy—supporting the body's transition to a state of metabolic ketosis.
Moreover, coconut oil contains 50% lauric acid, which suppresses the hunger hormone #ghrelin, causing you to feel satiated more quickly, and you stop eating when you feel full.
Ghee
Ghee is like butter's older, more sophisticated sister. This liquid gold adds nuanced buttery, nutty notes to sweet and savory dishes. Plus, with a higher concentration of butyric and other fatty acids than butter, it is one of the best keto choices available.
Furthermore, ghee is a fabulous fat option on keto as it has a high smoke point to accommodate cooking at elevated heat without becoming toxic. And it's the perfect pantry option to keep well-stocked as it is shelf-stable for long-term storage.
Also, ghee seems to be a great alternative to oil for those who are lactose intolerant. It's also packed with vitamins A and E and the powerful antioxidants K2 and CLA (Conjugated Linoleic Acid) that increase circulation and support a full range of motion.
MCT Oil
MCT Oil assists the body in burning fat for fuel and depleting glycogen stores. The body can use this medium-chain triglyceride right away as an energy source.
Moreover, #MCT oil supports neurologic function and general brain function, helping those suffering from conditions like epilepsy, while increasing thermogenesis to boost metabolism.
Butter
There is no denying that butter simply makes everything better. However, its benefits are even more remarkable when added to your low-carb, high-fat ketogenic diet.
Far better than hydrogenated options like margarine, real butter, preferably grass-fed butter, is a fantastic keto fat source. Butter is incredibly satisfying and helps you feel fuller with a denser serving, so you may find yourself eating fewer calories when it's incorporated into your daily meal plan.
Also, aside from delivering bone-building calcium, butter has several nutrients that may help reduce #obesity risk.
The best way to ensure heart health is to include a range of #polyunsaturated and #monounsaturated fats along with grass-fed butter to ensure nyou're consuming a balanced spectrum of fats.
Tallow
Not only does fat not make you fat, unique and helpful options like grass-fed #tallow release the hormone glucagon, which triggers your body to burn stored, specifically potentially damaging to use for #fuel—which aids in more rapid and sustained weight loss.
Furthermore, tallow, another form of liquid gold, imparts an extraordinary flavor to foods, ideal for searing a steak or salmon filet. Besides, tallow is an excellent source of fat on a ketogenic diet since it contains zero carbs and is high in vitamins A, D, E, K, and B1!
Fats to Avoid
As much as we have access to a beautiful variety of fats on #keto, there are a few we should steer clear of to thrive on a low-carb diet. So, keep the options described above well-stocked at home and consider passing on these suggestions:
Trans fat: Margarine, made from partially hydrogenated fats, is associated with adverse health effects, including endocrine disruption that is particularly harmful to metabolism.
Too Much Saturated Fat (e.g., butter and cream, etc.): Heavy cream, #butter, and other #dairy foods are permissible on a keto diet, but consuming them in excess may influence cholesterol levels, could cause bloating, and may detract from your other efforts to support optimal heart health.
Coconut oil: You can meet your daily fat macros more quickly by adding fats like coconut oil to your keto diet, as it contains no carbs. Despite this, it is best to diversify your fat sources to receive the maximum benefits without overdoing it on saturated fats.
Cheese: Atop burgers, mac & cheese, or as the star of a grilled sandwich, cheese is a delightful addition often enjoyed on a low-carb, high-fat diet.
In excess, however, cheese's high fat, cholesterol, and calorie content can cause digestive upset, as well as increased triglyceride levels, and negatively impact weight loss; therefore, monitor dairy macros closely to manage intake and health outcomes.
The Takeaway
Keto meal plans that include fish rich in omega-3 fatty acids, ghee, and zero-carb oils are excellent choices for reducing carbs and increasing fats.
However, the keto diet's primary focus is limiting #carbohydrates rather than consuming excessive amounts of fat. Having a feeling of fullness is your body's signal of satiety, so there is no need to obsess over eating enough fat.
Focus on diversifying fat sources to round out your diet's profile, and use the highest quality and cold-pressed options, when available, to avoid added chemicals present in highly processed varieties.
Fats are our friends, but it is also imperative that we establish our relationship with food wisely to build a solid foundation for our health. Choosing your fats carefully and consuming them according to your requirements will ensure optimal health.
Resources
Brown-Borg, H. M. (2017). Disentangling high fat, low carb, and Healthy Aging. Cell Metabolism, 26(3), 458–459. https://doi.org/10.1016/j.cmet.2017.08.020
Low-carb diet beats low-fat for HDL-cholesterol levels. (2010). SciVee. https://doi.org/10.4016/20185.01
Spajić, D. G. (2020). Strategies to achieve a healthy diet and Health: Reduction of trans fat and saturated fatty acids. Agri-Food Industry Strategies for Healthy Diets and Sustainability, 103–121. https://doi.org/10.1016/b978-0-12-817226-1.00004-7
Heart health, fat consumption and low-density lipoprotein cholesterol. (2022). Research Outreach, (128). https://doi.org/10.32907/ro-128-2255884945
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