What Are Good Fats on a Ketogenic Diet - Good Fats List. Eating the right (healthy) fats is very important, especially on a ketogenic/low carb diet where fat makes up ~7. All the important facts and supporting studies are included further down in this article but here’s what you need to know about good and bad fats in a nutshell: Good Fats. Saturated Fats = Good. Found in red meat, butter, ghee, lard, cream, eggs, coconut oil (MCTs) or palm oil. Monounsaturated Fats = Good. Found in extra virgin olive oil, avocados, avocado oil and macadamia nut oil. Natural Trans Fats = Good. Found in meat from grass- fed animals and dairy products. Check out this comprehensive ketogenic diet food list (including a PDF you can download) and find out what you should be eating on the ketogenic diet. Low-carb, Keto and Paleo recipes plus free guides and diet plans to help you achieve your goals on the ketogenic diet. Lose Fat Diet 911: Ketosis for Dummies Learn the right way to lose fat fast with a no-carb 'keto' diet. A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. Welcome to Eat Keto, home of fantastic Ketogenic diet recipes and advice. The ketogenic diet (keto) is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. This is a detailed beginner's guide. A ketogenic diet, which calls for minimizing carbohydrates and replacing them with healthy fats, can help in cancer treatment. Ketogenic Diet 7-Day Meal Plan. A lot of people have been asking me what a good keto diet menu would look like. I'm happy to share this 7-Day Ketosis menu with you. The Ketogenic Diet - An overview. It is not only used as a healthy lifestyle. Keto-adaptation results in marked changes in how we construct and maintain.Natural Polyunsaturated Fats = Good (specifically Omega- 3)Bad Fats. Processed Polyunsaturated Fats = Bad. Avoid vegetable and seed oils including: Canola, Soybean, Corn, Sesame, Grapeseed, Peanut, Sunflower. Processed Trans Fats = Bad. Avoid processed foods, fast foods, margarine and commercially baked goods. IMPORTANT: Most of your daily fat intake should consist of saturated and monounsaturated fats. Fat is identified by the amount that’s dominant in the mixture. Extra Virgin Olive Oil is about 7. Butter is about 6. Below is a breakdown of each type of fat so you can start eating the right fats immediately. Saturated Fatty Acids (SFAs)Saturated Fats Don’t Increase Chances of Heart Disease. Saturated fats are great! Although the government has condemned saturated fats to fat hell, real scientists (not corrupt “scientists”) have done actual studies with extremely conclusive results (2. Saturated Fats Increase Concentrations of Larger LDLCholesterol is extremely important to us. It is used to make hormones like testosterone and cortisol and is absolutely vital to our well- being. Low Density Lipoprotein (LDL) serves as a taxi for cholesterol and takes it around our body through our blood. LDL consists of about four different sizes: large, intermediate, small and very small. Saturated fats will improve your HDL/LDL ratio (the closer to 1: 1 the better). Recommended? Yes. Found in: Red meat, Butter, Ghee, Lard, Cream, Eggs, Coconut oil (MCTs), Cocoa Butter, Palm oil. Monounsaturated Fatty Acids (MUFAs)Recommended? Yes. Found in: Extra virgin olive oil, Avocados, Avocado oil, Macadamia nut oil, Lard & Bacon fat, Goose Fat. Polyunsaturated Fatty Acids (PUFAs)Processed PUFAs (e. They contain mostly Omega- 6 fatty acids and we normally consume an abundant amount. Healthy PUFAs that come from natural sources like fish, fish oil, flaxseed and chia seeds are good and contain high amounts of Omega- 3 fatty acids. We should aim to have a 1: 1 ratio of Omega- 6 to Omega 3. Recommended? Only from natural sources. Found in: Fish, Fish oil, Flaxseed, Chia seeds. Trans Fatty Acids (TFAs)TFAs are notorious for being the most unhealthy form of fat available to us. This is mostly true. Hydrogenation: a process which helps stabilize polyunsaturated oils to keep them from becoming rancid. These hydrogenated fats are used mostly in processed foods, fast foods, margarine and commercially baked goods. Don’t eat this type of fat or these foods. Processed TFAs cause coronary heart diseases and are associated with a multitude of long- term health problems like obesity, depression and breast cancer. Natural TFAs: Can be found in dairy fat and grass- fed animals (they will have higher levels than grain- fed animals). This type of trans fat is actually good for us and provides protection against cancer, reduction of obesity and hypertension, and many other beneficial biological effects. Recommended? Only from natural sources. Found in: Dairy fat, Grass- fed animals. It’s important to eat lots of fat (especially on keto), but the right kind of fat. Foods that are naturally high in fat are best like meat, fish, dairy and nuts. Olive oil and avocado oil are best for cold use and light cooking. Butter (including ghee), bacon fat and coconut oil are best for high- heat cooking. You can get many of the recommended products below. Proven Health Benefits of Low- Carb and Ketogenic Diets. Low- carb diets have been controversial for decades. They were originally demonized by fat- phobic health professionals and the media. People believed that these diets would raise cholesterol and cause heart disease because of the high fat content. However. Low- Carb Diets Kill Your Appetite (in a Good Way)Hunger is the single worst side effect of dieting. It is one of the main reasons why many people feel miserable and eventually give up on their diets. One of the best things about eating low- carb is that it leads to an automatic reduction in appetite (1). The studies consistently show that when people cut carbs and eat more protein and fat, they end up eating much fewer calories. In fact. Bottom Line: When people cut carbs, their appetite tends to go down and they often end up eating much fewer calories without trying. Low- Carb Diets Lead to More Weight Loss. Cutting carbs is one of the simplest and most effective ways to lose weight. Studies show that people on low- carb diets lose more weight, faster, than people on low- fat diets. Because they lower insulin levels, the kidneys start shedding excess sodium, leading to rapid weight loss in the first week or two (3, 4). In studies comparing low- carb and low- fat diets, the low- carbers sometimes lose 2- 3 times as much weight, without being hungry (5, 6). Low- carb diets appear to be particularly effective for up to 6 months, but after that the weight starts creeping back up because people give up on the diet and start eating the same old stuff (7). It is much more appropriate to think of low- carb as a lifestyle, NOT a diet. The only way to succeed in the long- term is to stick to it. However, some people may be able to add in healthier carbs after they have reached their goal weight. Bottom Line: Almost without exception, low- carb diets lead to more weight loss than the diets they are compared to, especially in the first 6 months. A Greater Proportion of The Fat Lost Comes From The Abdominal Cavity. Not all fat in the body is the same. It’s where that fat is stored that determines how it will affect our health and risk of disease. Most importantly, we have subcutaneous fat (under the skin) and then we have visceral fat (in the abdominal cavity). Visceral fat is fat that tends to lodge around the organs. Having a lot of fat in that area can drive inflammation, insulin resistance and is believed to be a leading driver of the metabolic dysfunction that is so common in Western countries today (8). Low- carb diets are very effective at reducing the harmful abdominal fat. Not only do they cause more fat loss than low- fat diets, an even greater proportion of that fat is coming from the abdominal cavity (9). Over time, this should lead to a drastically reduced risk of heart disease and type 2 diabetes. Bottom Line: A large percentage of the fat lost on low- carb diets tends to come from the harmful fat in the abdominal cavity that is known to cause serious metabolic problems. Triglycerides Tend to go Way Down. Triglycerides are fat molecules. It is well known that fasting triglycerides, how much we have of them in the blood after an overnight fast, are a strong heart disease risk factor (1. Perhaps counter intuitively, the main driver of elevated triglycerides is carbohydrate consumption, especially the simple sugar fructose (1. When people cut carbs, they tend to have a very dramatic reduction in blood triglycerides (1. Compare this to low- fat diets, which can cause triglycerides to go up in many cases (1. Bottom Line: Low- carb diets are very effective at lowering blood triglycerides, which are fat molecules in the blood and a well known risk factor for heart disease. Increased Levels of HDL (the “good”) Cholesterol. High Density Lipoprotein (HDL) is often called the “good” cholesterol. It’s actually wrong to call it “cholesterol”. The higher it is, the greater your risk of heart disease is (2. By lowering triglycerides and raising HDL levels, low- carb diets lead to a major improvement in this ratio. Bottom Line: Low- carb diets tend to be high in fat, which leads to an impressive increase in blood levels of HDL, often referred to as the “good” cholesterol. Reduced Blood Sugar and Insulin Levels, With a Major Improvement in Type 2 Diabetes. When we eat carbs, they are broken down into simple sugars (mostly glucose) in the digestive tract. From there, they enter the bloodstream and elevate blood sugar levels. Because high blood sugars are toxic, the body responds with a hormone called insulin, which tells the cells to bring the glucose into the cells and to start burning or storing it. For people who are healthy, the quick insulin response tends to minimize the blood sugar “spike” in order to prevent it from harming us. However. They have what is called insulin resistance, which means that the cells don’t “see” the insulin and therefore it is harder for the body to bring the blood sugar into the cells (2. This can lead to a disease called type 2 diabetes, when the body fails to secrete enough insulin to lower the blood sugar after meals. This disease is very common today, afflicting about 3. There is actually a very simple solution to this problem. Both blood sugars and insulin go way down (3. According to Dr. Eric Westman, who has treated many diabetics using a low- carb approach, he needs to reduce their insulin dosage by 5. In one study in type 2 diabetics, 9. If you are currently on blood sugar lowering medication, then talk to your doctor before making changes to your carbohydrate intake, because your dosage may need to be adjusted in order to prevent hypoglycemia. Bottom Line: The best way to lower blood sugar and insulin levels is to reduce carbohydrate consumption. This is also a very effective way to treat and possibly even reverse type II diabetes. Blood Pressure Tends to go Down. Having elevated blood pressure (hypertension) is an important risk factor for many diseases. This includes heart disease, stroke, kidney failure and many others. Low- carb diets are an effective way to reduce blood pressure, which should lead to a reduced risk of these diseases and help you live longer (3. Bottom Line: Studies show that reducing carbs leads to a significant reduction in blood pressure, which should lead to a reduced risk of many common diseases. Low- Carb Diets Are The Most Effective Treatment Known Against Metabolic Syndrome. The metabolic syndrome is a medical condition that is highly associated with the risk of diabetes and heart disease. It is actually a collection of symptoms: Abdominal obesity. Elevated blood pressure. Elevated fasting blood sugar levels. High triglycerides. Low HDL levels. The good news is. Low- Carb Diets Improve The Pattern of LDL Cholesterol. Low Density Lipoprotein (LDL) is often referred to as the “bad” cholesterol (again, it is actually a protein). It is known that people who have high LDL are much more likely to have heart attacks (3. However. Not all of them are equal. In this regard, the size of the particles is important. People who have mostly small particles have a high risk of heart disease, while people who have mostly large particles have a low risk (4. It turns out that low- carb diets actually turn the LDL particles from small to large, while reducing the number of LDL particles floating around in the bloodstream (4. Bottom Line: When you eat a low- carb diet, your LDL particles change from small (bad) LDL to large LDL – which is benign. Cutting carbs may also reduce the number of LDL particles floating around in the bloodstream. Low- Carb Diets Are Therapeutic For Several Brain Disorders. It is often claimed that glucose is necessary for the brain. That’s why the liver produces glucose out of protein if we don’t eat any carbs. But a large part of the brain can also burn ketones, which are formed during starvation or when carbohydrate intake is very low. This is the mechanism behind the ketogenic diet, which has been used for decades to treat epilepsy in children who don’t respond to drug treatment (4. In many cases, this diet can cure children of epilepsy. In one study, over half of children on a ketogenic diet had a greater than 5. Very low- carb/ketogenic diets are now being studied for other brain disorders as well, including Alzheimer’s disease and Parkinson’s disease (4. Take Home Message. Few things are as well established in nutrition science as the immense health benefits of low- carb and ketogenic diets.
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