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What Are Healthy Fats For Ketosis

Without Seeking To Induce Ketosis, Is Drinking Bulletproof-style Coffee A Healthy Source Of Fat?

Without Seeking To Induce Ketosis, Is Drinking Bulletproof-style Coffee A Healthy Source Of Fat?

I wouldn't say bulletproof-style coffee is a healthy source of fat. I wouldn't say it's a healthy anything really. A cup of bulletproof coffee is over 400 calories, 1g of protein, about 50g of fat, of which majority of that is saturated fat, and very little essential nutrients. On the other hand, you can have a double shot latte (to get the caffeine hit), and with the other 300 calories, you can have 60g of cashew nuts. From that you'll get 26g of fats, of which 14g is monosaturated, 11g of protein, 18g of carbohydrates, and a bunch of essential nutrients to boot. For your healthy fats, stick to mixed nuts (excluding peanuts), avocados, olive oil, salmon and so on. Continue reading >>

Keto Diet: The Do's And Don't's Of This High-fat, Low-carb Nutrition Plan

Keto Diet: The Do's And Don't's Of This High-fat, Low-carb Nutrition Plan

I'm often asked about popular diets, so this week and next I'm covering two popular diets - the Keto Diet this week, and Whole30 next week - including the pros, cons and my take for each. I am not advocating or recommending that we all follow these programs. While these diets - or components of these diets - may be beneficial to some, my recommendation for the majority of the population is to keep it simple, streamlined, wholesome - less about hard rules with lists of do's and don't's, and more about the key fundamentals: limit added sugars and white carbs. Emphasize lean proteins. Tons of vegetables, some fruits (mostly berries), and more of an emphasis on plant based fats when possible. Find what works for your individual lifestyle, taste preferences, budget and schedule. If you do choose to try one or some of these popular diets, use it as an opportunity to help break and replace not-so-good habits, and to educate yourself and learn more about how you may respond to certain foods and ingredients so that you can make lasting behavioral changes that can stick around long after you're "off" of a particular diet plan. *** "I'm going keto." I'm hearing this more and more often. And odds are you've heard someone talk about "going keto," you've considered it yourself, or at the very least, you've seen "keto-friendly" products and recipes in stores, magazines, and social media. Keto is a high-fat, low-carbohydrate diet, with limited protein allowed as well. As with many of these diets, healthful food selections within each of those food categories is what determines whether the diet is healthful. The keto diet's origins "Keto" is short for "ketogenic" and is a type of diet that has been used for 100-plus years for children with uncontrolled seizures. Approximately half of th Continue reading >>

Eating Fat To Lose Weight? The Ketogenic Diet Is High-fat And Low-carb

Eating Fat To Lose Weight? The Ketogenic Diet Is High-fat And Low-carb

But he didn’t start dropping the pounds until a friend who had lost a lot of weight suggested he try a ketogenic diet. Gross switched to the high-fat, ultra-low-carb diet and lost 70 pounds in seven months. And he’s kept at it for five years. Though online searches about ketogenic diets started spiking last year, the diet was created in the 1920s as a way to treat epilepsy. When you’re on a keto diet and you’re in what’s called ketosis, a metabolic process forces the body to burn stored fat because there’s not enough glucose for energy. Fans of the keto diet say they have more energy and better focus. The diet, however, is restrictive and can be difficult to maintain. A group of local nutrition experts say the diet is safe, but they were split over whether they would recommend it for everyone. Burning fat How does the diet work? Our bodies break down carbohydrates when we eat. Those carbs are turned into glucose that fuels our cells, giving us energy. Eating keto A difficult start Continue reading >>

The Top 10 Ways To Eat More Fat

The Top 10 Ways To Eat More Fat

Flavorful, full-fat ingredients topped with creamy, satisfying sauces… Low-carb and keto eating can be decadent! Fat is an amazing flavor enhancer – it makes everything taste better. And if you eat enough fat, it’s filling, too. Get ready for a new, luscious take on deliciousness! Remember that a low-carb diet needs to be higher in fat, to make it satisfying. Don’t fear fat (natural fat is good for you). Don’t stay hungry. Add enough fat to feel satisfied after eating. This can sometimes be a challenge for people who are not used to eating natural fat. Here are the top 10 tips on how to eat more fat – plus tips on HOW much fat you should aim for. 1. Start with whole, full-fat ingredients Say goodbye to low-fat and fat-free products. Say good riddance to Egg Beaters, artificial creamers, and reduced-fat peanut butter. Banish any item labeled ‘light’ or ‘lite’ from your pantry and refrigerator. Forget nonfat and low-fat dairy. (If your grocery store doesn’t carry plain, full-fat yogurt, buy the plain low-fat version and add back the fat by stirring in heavy cream, sour cream, or crème fraiche.) Rethink your grocery list and stock your refrigerator and pantry with real whole food, including fat-rich options like avocados and eggs. Try to add natural fat rather than avoid it. Fatty cuts of meat can be more flavorful, tender and inexpensive than leaner cuts. Salmon and sardines contain plenty of healthy fats and are a terrific addition, too. Invite these delicious items back onto your plate. 2. Cook with fat No more limp steamed vegetables or dry chicken breasts. Cook your vegetables, meat, fish, and eggs in tasty natural fats like butter. Or the other ones listed under point 3, below. Use as much as you need. 3. Use different fats for different flavor Continue reading >>

10 Keto Recipes That Are Full Of Fat (and That's A Good Thing)

10 Keto Recipes That Are Full Of Fat (and That's A Good Thing)

First it was gluten-free, then it was Paleo, and now it's all about that keto life. Haven't heard of it yet? We're still getting our feet wet when it comes to this trendy way of eating, so we asked Mark Sisson, keto and health expert behind Mark's Daily Apple, bestselling author of The Primal Blueprint, and founder of Primal Kitchen, to be our featured foodie this week. He's sharing 10 of his favorite keto recipes and why he thinks eating a million avocados per day a high-fat, low-carb diet is good for your health. What Is Keto? Let's get straight to the point. "A ketogenic diet is under 10 percent energy (calories) from carbohydrates, 15-25 percent from protein, and the rest from fat," says Sisson. So yeah, that means we can eat about 75 percent avocados, right? We know what you're thinking: another low-carb diet? But Sisson breaks down the science so it makes sense: When we decrease our carb intake, the way we process fat changes. For fats to turn into energy (you know, so our bodies can function), they need to bind with a compound called oxaloacetate that comes from carbs. When we aren't eating any carbs, we don’t have enough of that compound to pair with fat. So what do our bodies do to prevent us from accumulating fat? The liver converts the “extra” fatty acids to ketones—an alternative fuel source that can be used by the muscles and the brain. This is ketosis. And why the keto diet is all the rage, because eating fat can help burn fat. Sisson shares a few more benefits of the keto diet: Can't remember where you parked your car in the grocery store lot? Keto diets are believed to improve cognitive function for anyone having difficulty with memory loss. Avid runner or cyclist? Eating a keto-friendly diet may improve energy efficiency and increase the amount Continue reading >>

The Worst Fats To Eat When You’re Keto (or Any Time)

The Worst Fats To Eat When You’re Keto (or Any Time)

The oils you should never eat. Oils that cause inflammation, digestive conditions, and more. Smoke points, omega 6 to 3 ratios and why I choose not to consume vegan spreads. Ever. Many of us, myself included, have been duped by the food and “nutrition” industry to eat oils and fats that are not good for us. I used to think grapeseed oil was a healthy oil for baking. This is wrong. I used to think that canola oil, regardless of the way it was processed, was REALLY bad. I used to think that sesame oil added healthy flavor to dishes, I couldn’t have been farther from the truth. There was a time where vegan spreads were the only fat I consumed. And don’t even get me started on “healthy omega oils”. I spent two solid weeks digging into the research behind common oils – they’re polyunsaturated content, processing methods, omega ratios, and more, and have rated each and every common oil to decode marketing gimmicks and uncover the truth. If you’re struggling with inflammation, unhealthy oils could be the culprit. Signs of inflammation include but are not limited to aches, pains, fatigue, weight imbalances, itchy skin, red skin, autoimmune conditions, multiple food allergies/sensitivities, multiple infections, high blood glucose, digestive issues (gas, diarrhea, bloating, or constipation), acne, eczema, psoriasis, puffy eyes or face, gum disease, brain fog, anxiousness, erectile dysfunction, and more. For video transcript PDF, scroll down. Your Mini Guide & Transcript A 5-10 page PDF with the transcript for this video, resources, and exclusive steps to taking your fat burning to the next level. Download to your device and access anytime. Simply click the button above, enter your details, and the guide will be delivered to your inbox! Get the mini guide & trans Continue reading >>

Keto Diet Food List, Including The Best Vs. Worst Keto Foods

Keto Diet Food List, Including The Best Vs. Worst Keto Foods

Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet or keto diet has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science. The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain — including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. Yet that’s not a problem with what’s on the keto diet food list. Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic diet takes an entirely different approach to weight loss and health improvements. It works because it changes the very “fuel source” that the body uses to stay energized — namely, from burning glucose (or sugar) to dietary fat, courtesy of keto recipes and the keto diet food list items, including high-fat, low-carb foods. What Can You Eat On a Ketogenic Diet? Here are some examples of high-fat low-carb foods on the keto diet food list you can expect to eat lots of if you’re following the ketogenic diet: High amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every ketogenic recipe because fat is what provides energy and prevents hunger, weakness and fatigue. All sorts of non-starchy vegetables. What vegetables can you eat on a ketogenic diet without worrying about increasing your carb intak Continue reading >>

What Will Happen If I Don't Eat Carbs For 3 Weeks?

What Will Happen If I Don't Eat Carbs For 3 Weeks?

In 2012, I wanted to lose weight extremely fast. I had been weight lifting for about a year and I had put on some muscle as well as some fat due to poor dieting choices. This is a photo from 2015 but it’s similar to what I looked like in 2012. Not majorly overweight, but chubby. So, I decided to try and find the shortest way possible to get ‘shredded’. I wanted to look like Zyzz (below). I read somewhere online that to lose body fat, Zyzz would go on a ketogenic diet. I Googled some more and found details about what a ketogenic diet was. After minimal research I discovered that many people had lost weight using a similar approach. I was excited, I had found the method I was going to use to lose weight. My searching told me that a ketogenic diet involved eating practically 0 carbs. So I cut every single source of carbohydrates out of my diet. I said so long to my beloved sweet potato, rice, bread, fruit, everything. I also was led to believe that fat was evil when trying to lose weight, so I cut all of what I knew were sources of fat out of my diet too. So now nuts were gone, milk, cheese, oils. What was even left? A diet of minimal fats or carbohydrates… So my food sources at this stage was practically meat and green vegetables. More specifically chicken and broccoli. No sauce. Nothing else. Every meal. This meal looks 10x better than what I was having. See that sauce on the chicken? Not on my meals. I went extreme. I would tell myself, “It’s only four weeks.” What happened next? I felt terrible. I had little to no energy. My daily existence was fuelled by caffeine and pre-workout supplements (more caffeine). I was not doing a proper ketogenic diet at all… I didn’t understand it at the time. I was eating lean meats and green vegetables, how could I be Continue reading >>

What Is It Like To Not Follow The 3 Meals A Day Protocol?

What Is It Like To Not Follow The 3 Meals A Day Protocol?

I fast every day for 20 hours, followed by a 4 hour feasting window. I've been doing this for the better part of the last 20 years. By "better" part I mean that I AM better, healthier, more active, alert and happier when I do it. Intermittent fasting is a way for me to control a very troubled relationship with food. When I eat more frequently I think about food all the time. I struggle with cravings and constant snacking. I feel hungry all day long, even if I just ate. I'm always thinking about the next meal. [Note: This has been true regardless of whether I have followed a "healthy" diet or not.] With IF I don't have a problem with hunger or cravings. I don't have mood swings or drastic shifts of energy. I don't feel "brain fog" or mental dullness. It's helped me to develop self-control and discipline, as well as to free up a nice amount of time to do other things. Many people are skeptical. "Fasting" for many people triggers notions of starvation and malnutrition. Fasting is not starvation, nor is it a diet. It's simply an extended period of time between meals. Fasting frees your body to actually burn some of the fat it's been storing since glycogen is temporarily on hold. Fasting improves mortality, insulin resistance, cholesterol and a number of health markers. Fasting reduces the risk of chronic disease such as obesity and diabetes. It regulates mood, energy and sleep patterns. Fasting gives your digestive system a chance to rest. Fasting provides an opportunity to truly enjoy and spend time over a good, quality meal each day. When you only eat once, you enjoy the hell out of it! Continue reading >>

Get Thin By Eating More Fat. Is The Keto Diet Too Good To Be True?

Get Thin By Eating More Fat. Is The Keto Diet Too Good To Be True?

The ketogenic diet is an invitation to eat eggs, cheese, bacon and butter while attempting to lose weight. It allows you to pack the fat onto your plate with the promise of inches disappearing from your hips, waist and thighs. It encourages you to ignore calories. Yes, you read that right. According to Body Building magazine, you’ll eat 70 to 75 percent of your calories as fats on the Keto diet, 15 to 20 percent as protein, and the remaining 5 to 10 percent as carbohydrates. The Keto Diet Blog recommends: Eating all the fats you like, including butter, duck fat and lard. Protein can include beef, pork, lamb, eggs, fish and chicken. You’ll eat only 30 grams of net carbs (that’s carbohydrate grams minus fiber grams), which could include green leafy vegetables like kale and bok choy, cauliflower, mushrooms, avocados, peppers and asparagus. Berries like raspberries, blueberries and blackberries are fine. Breads, cookies, cake, rice, potatoes, pasta, and anything containing sugar or corn syrup are strictly off limits. This Chicken with Rosemary Butter Sauce from Taste of Home has Keto just right. How the Keto Diet Works According to a study in Frontiers in Psychology, after three or four days on the diet, your body recognizes that it can’t make enough energy from carbohydrates in food, so it starts using the fat stored in your cells. The process is called ketosis: Your liver is making ketone bodies, which are then used to make energy. When your body begins using fats instead of sugars for energy, your brain registers an “aha” moment. You now have a more efficient fat-burning metabolism. The Science Behind Keto The ketogenic diet dates back to 1920, when it was first used to help reduce epileptic seizures in children. It’s still used for that purpose, according Continue reading >>

What Are Good Fats On A Low Carb Diet?

What Are Good Fats On A Low Carb Diet?

Not all fats are created equal. Eating the right (healthy) fats is very important, especially on a ketogenic/low carb diet where fat makes up ~70% of your daily caloric intake. 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 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 73% monounsaturated fat so it is considered monounsaturated. Butter is about 65% saturated and thus a saturated fat. 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, there have been many studies with extremely conclusive results (21 studies with a total of 347,747 subjects) showing that there is no significant evidence of saturated fat increasing risk of heart disease in any way.2 Saturated Fats Increase Concentrations of Larger LDL Cholesterol is extremely important to us. It is used to m Continue reading >>

A Beginner’s Guide To The Ketogenic Diet: An Effective Way Of Optimizing Your Health

A Beginner’s Guide To The Ketogenic Diet: An Effective Way Of Optimizing Your Health

Many Americans suffer from various chronic diseases such as diabetes and obesity, and the main culprit is usually the food they eat. The standard American diet contains excessive amounts of protein and carbohydrates, neither of which is good for your health because it eventually causes you to develop insulin and leptin resistance. As a result, you gain excess weight, develop inflammation and become prone to cellular damage. To avoid this problem, significant changes in your diet are necessary, and the best way is inducing your body into a state of nutritional ketosis, a condition where your body burns fat as its primary fuel instead of sugar. In order to reach nutritional ketosis, you must follow a ketogenic diet. But what exactly is a ketogenic diet? This guide will tell you everything you need to know about a ketogenic diet – how you can apply it to your lifestyle and what positives you can reap from it. The Various Benefits of the Ketogenic Diet A ketogenic diet is a dietary approach that focuses on minimal carbohydrates, moderate amounts of protein and high healthy fat consumption — the three keys to achieving nutritional ketosis. In fact, it’s what I recommend for most people who would like to optimize their health. There are many reasons why you should try a ketogenic diet. It can be very beneficial for people suffering from chronic conditions, or for people who would simply like to be healthier than their current state. You’ll be excited to know that a ketogenic diet can help with the following: • Weight loss If you’re trying to lose weight, then a ketogenic diet is one of the best ways to do it, because it helps access your body fat so that it can be shed. Obese people in particular can benefit from this method. In one study, obese test subjects were Continue reading >>

Understanding A High-fat Ketogenic Diet—and Is It Right For You?

Understanding A High-fat Ketogenic Diet—and Is It Right For You?

While food trends come and go, high-fat diets—lauded for their weight-loss potential and brain-function benefits—have proven to have some staying power. Functional medicine M.D. Sara Gottfried contributes frequently to goop on the topic of weight-loss resistance. She’s spent the past two years rigorously studying the ketogenic diet—high-fat, low-carb, moderate-protein. Named for ketones, which Gottfried explains are “the energy source made by the body when there’s not enough carbohydrates to be burned for energy demand,” the goal of the diet is to get the body to burn fat instead of sugar. Gottfried recommends the keto diet (as it’s commonly called) to help with a range of brain and focus issues—she finds ketones to be “very efficient fuel for the brain”; she also says it works well for some patients (not all) who want to lose weight but have trouble kicking sugar cravings. We talked to her about who the keto diet is right for (and whom, or when, it isn’t); the nutritional ins and outs of mastering it; and which keto-friendly meals are healthy for practically everyone, regardless of what diet we do (or don’t) practice. A Q&A with Sara Gottfried, M.D. Q What is ketosis? A In most circles, ketosis refers to nutritional ketosis, an optimized state in which you burn fat instead of sugar. Nutritional ketosis has been used to treat epilepsy since the 1920’s and its popularity for mental acuity and weight loss has surged recently. More technically, ketosis refers to a metabolic state in which most of your body’s energy comes from ketones in the blood, as opposed to glycolysis, in which energy supply comes from blood glucose. Ketones are the energy source made by the body (in the liver) when there’s not enough carbohydrates to be burned for energ Continue reading >>

Good Fats Vs Bad Fats On The Ketogenic Diet

Good Fats Vs Bad Fats On The Ketogenic Diet

Since they make up around 70% of macros on the ketogenic diet, fats are obviously important. However, the type of fat is really important too, and there can be some confusion about what’s best to consume. Here’s a breakdown of what fats you should include and which you should avoid when going keto. GOOD FATS ON KETO The fats that get the green light when it comes to the keto diet—and good health in general—can be broken down into four categories: saturated fats, monounsaturated fats (MUFAs), polyunsaturated fats (PUFAs), and naturally-occurring trans fats. The truth is that all fats contain a mixture of these types, but the one that’s dominant is how we categorize them. Now, we’ll break down each fat type when eating a ketogenic diet more thoroughly so you can recognize them in your own food choices. Healthy Keto Saturated Fats For years and years, saturated fats were seen as harmful for heart health and we were recommended to reduce them as much as possible. However, recent studies have debunked this, showing no significant link between saturated fats, which humans have been eating for thousands of years, and the risk of heart disease. In fact, there are many benefits of including healthy saturated fats in the diet. Plus, one type of saturated fat includes medium-chain triglycerides (MCTs), which are mostly found in coconut oil (and in small amounts in butter and palm oil) and can be digested by the body very easily. When eaten, they’re passed directly to the liver to be used immediately for energy. MCTs are great for fat loss and athletic performance. Health benefits of saturated fats on keto can include: Improved HDL and LDL cholesterol levels Maintenance of bone density Boosting of immune system health Support in creation of important hormones like cor Continue reading >>

The 'eat This Not That' Guide To The Keto Diet

The 'eat This Not That' Guide To The Keto Diet

The ketogenic diet can be dizzyingly complicated. You want to load up on fats and protein, and keep your carb intake low—but all fats and proteins aren’t alike, and there are some veggies higher in carbohydrates than others. Oh, and fruit is pretty much banned. But don’t worry: We’ve put together the best and worst of each category so you can go keto with confidence. Fats Eat this: Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done Saturated fats including coconut oil, ghee, grass-fed butter, duck fat, tallow, and lard—all essential for a healthy immune system, dense bones, and proper testosterone levels. Monounsaturated fats like olive, avocado, macadamia, and almond oils, which boost heart health and provide vitamin E—important for vision and a strong immune system. Polyunsaturated omega-3s such as wild-caught salmon, sardines, and sustainably harvested seafood—to prevent heart disease and stroke and reduce blood pressure. Medium-chain triglycerides, fatty acids that are easily absorbed and used for energy. Linked to weight loss, MCTs increase satiety and rev-up metabolism. Not that: Refined fats and oils like sunflower, canola, soybean, grapeseed, and corn oils, which have been processed at high Continue reading >>

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