Best Keto Diet Fats vs. the Ones to Avoid Getting started on the keto diet can …
Best Keto Diet Fats vs. the Ones to Avoid Getting started on the keto diet can be incredibly intimidating. Not only does it require meticulous meal planning and careful carb counting to help reach ketosis but you also need to be sure to include a good amount of keto fats in your diet as well. Determining which are thebest fats for keto and how much to include can be a daunting challenge in and of itself. So which foods should you be including on your keto diet menu and which should you avoid altogether? Lets take a closer look at a few of the ingredients that should be a staple on yourketo diet food list. Questions About Keto Fats Knowing whichfats to eat on keto and how much you need to reach and stay in ketosis can be difficult. However with a bit of knowledge and some proper planning under your belt going keto can be a breeze. Here are the answers to a few of the most common questions on keto healthy fats: How much fat should I eat on a keto diet? On a traditional keto diet about 75 percent of total calories should come from fat with approximately 5 percent from carbs and 20 percent from protein. However for most people a modified keto diet can work just as well and is much more flexible and easy to follow. On a modified keto diet about 4060 percent of calories should come from fat with 2030 percent from protein and 1525 percent from carbs. Can I eat too much fat on keto diet? While following a ketogenic diet does require you to ramp up your fat intake it is definitely possible to overdo it. Fat contains more calories than protein or carbs so eating more than you need can increase your risk of weight gain. Not only that but eating too much fat means youll likely be consuming less protein and fiber which are two key nutrients that your body needs for everything from digestive health to tissue repair immune function and beyond. What happens if you dont eat enough fat on keto? Not meeting your goals for fat intake from time to time is unlikely to have much of an effect on your diet or your bodys ability to stay in ketosis as long as youre still cutting carbs and getting enough protein each day. However consistently not getting enoughhealthy fats on keto can start to seriously slow your progress over time. This is because fat is very satiating and can help keep you feeling full to curb cravings and hunger. Not eating enough fats can also decrease your total energy intake making it more difficult to provide your body with the energy that it needs to function and thrive. How do you get fat on keto? Just as important as getting the right amount of fat in your diet is ensuring that its coming from nutrient-rich sources. Be sure to get yourhealthy fats for keto from minimally processed whole food sources as part of a well-rounded healthy diet. Try drizzling oils and fats over roasted veggies or salads addinghealthy keto fats to your morning cup of coffee or incorporating high-fat foods into your main meals a few times every week. What are good fats for ketosis? So what are some good fats for keto that you should consider adding to your daily diet? Keep reading for a few of the top picks to help you stay in ketosis. Best Healthy Fats for Keto 1. Coconut Oil Coconut oil tops the keto fats list thanks to its content of medium-chain fatty acids which are easy to digest and able to supply the cells with a quick boost of energy. Not only that but this healthy fat and its components have also been shown to bump up brain function relieve inflammation and decrease hunger in both animal models and human studies alike. 2. Extra-Virgin Olive Oil Rich in monounsaturated fats olive oil consumption has been linked to improved heart health thanks to its ability to fight free radicals reduce inflammation and lower blood pressure. Plus according to animal and in vitro studies certain compounds found in olive oil can also decrease plaque build-up in the brain to prevent Alzheimers disease while alsoblocking the growth of cancer cells in the body. 3. Grass-Fed Butter Although butter has long been villified as an unhealthy artery-clogging ingredient more and more research is beginning to prove just the opposite. Grass-fed butter in particular is loaded with conjugated-linoleic acid a compound that has been shown to help boost fat-burning and aid in weight loss. Butter is also rich in several micronutrients and beneficial fatty acids including butyrate and arachidonic acid. 4. Avocado Avocados are a great source of healthy fats packingaround 21 grams of total fat into a single cup. However their fat content is just one component to consider when it comes to their stellar nutrient profile. In fact this superstar ingredient also contains a good amount of fiber vitamin C potassium vitamin K folate and pantothenic acid as well. 5. Salmon Salmon and other fatty fish varieties such as sardines anchovies and tuna are a great source of omega-3 fatty acids which is an anti-inflammatory fat that has been associated with a long list of benefits. Specifically getting enough omega-3s in your diet has been shown to play an integral role in healthy aging heart health fetal development and dementia. 6. MCT Oil MCTs or medium-chain triglycerides are a type of fat that are often lacking in the modern diet. But while foods like coconut oil palm oil and full-fat dairy can supply a hearty dose of these essential fatty acids a more concentrated form of MCT oil is also available as a supplement. According to one review out of Brazil MCT oil may help speed up metabolism increase satiety and enhance weight loss to keep you looking trim. 7. Ghee Ghee is a fat that is produced by heating butter to remove the milk solids and water resulting in a final product with a nuttier flavor and higher smoke point. In addition to being free of lactose and casein ghee is high in many key fat-soluble vitamins as well as butyrate a short-chain fatty acid involved in gut health. Studies also alsoshow that butyrate can reduce inflammation and improve insulin sensitivity to support better . health. Worst Fats for Keto Although there are plenty ofketo good fats to choose from not all fats are created equal. In fact some types of fat can actually clog your arteries and crank up your risk of heart disease while bringing little to the plate apart from extra calories. Trans fats in particular are a form of hydrogenated fat that have been tied to a slew of adverse side effects especially when it comes to heart health. This sneaky type of fat is most commonly found in processed foods so steer clear of unhealthy high-fat foods such as: Pre-packaged cakes cookies and pies Microwave popcorn Biscuits Frosting Crackers Cream-filled candies Margarine Frozen dinners Donuts Fried foods Shortening French fries Ice cream Dairy-free coffee creamers Pudding Final Thoughts Knowing which keto fats to eat and how much can be challenging but its totally manageable with proper planning and preparation. Ideally aim for healthy keto diet fats to make up at least 4060 percent of total calories with protein and carbs comprising 2030 percent and 1525 percent respectively. Additionally steer clear of trans fats from processed foods such as baked goods convenience meals fried foods and margarine. Instead include a few of the topgood fats for keto diet such coconut oil extra-virgin olive oil grass-fed butter avocado salmon MCT oil and ghee. Read Next:50 Keto Recipes High in Healthy Fats Low in Carbs The post Best Keto Diet Fats vs. the Ones to Avoid appeared first on Dr. Axe.
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