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What Are Healthy Fats For Ketosis

Diets Decoded: The Ketogenic Diet

Diets Decoded: The Ketogenic Diet

Is the ketogenic diet healthy? We’re going to let you in on a little secret. Most popular healthy diets that are touted for weight loss—from Paleo to Mediterranean and vegetarian—share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. (Again, we’re talking about the ones that fall somewhere on the healthy spectrum, not unhealthy fad diets like, ahem, the Grapefruit Diet.) However, each proposes a slightly different path that leads to fulfilling those principles. In this column, we’ll be breaking them down for you one by one so you can figure out which (if any!) is right for you. We’ll quickly explain the facts and then provide quick, actionable tips on how to follow the diet as part of a Nutritious Life. The Ketogenic Diet: What It Is The ketogenic diet is like Atkins amplified. Instead of just low-carb, it’s “almost no carb” and lots of fat. It’s been around for a long time but has recently gotten a lot of attention. Originally developed to treat children with epilepsy, the ketogenic diet restricts carb intake to as low as two to four percent of calories, with a 4:1 ratio of fat to carbs and protein combined. (For comparison, standard diets contain about 45 to 65 percent of calories from carbs; we generally recommend sticking to the lower end of that spectrum and avoiding refined carbs.) The goal of eating this way is to move the body into a state called ketosis. During ketosis, instead of breaking down carbs (there are none!) into glucose for fuel, the liver converts fat into ketone bodies, which become the body’s primary source of energy. Advocates s Continue reading >>

My Favorite Healthy Keto Fats

My Favorite Healthy Keto Fats

Want to look in my pantry? During the last few weeks we had a look at how too many calories and too much protein can look like. If you ever wondered what foods are good and bad for a Ketogenic or low carb diet this new series is for you! Today we will start to have a look at making substitutions that will change those health-damaging, fat-accumulating, sickness-causing foods into delicious Healing Foods that are right for a person who can not handle carbs. (PS you can refer to the Carb Intolerance Q&A page for that). Today we will start with having a look at the very base of the keto diet: Fat! IMPORTANT: Not all keto fats are created equal: The bad, the good and …the UGLY! Knowing what fats to use is of vital importance! Using the wrong kind of oil or fat can do more harm than good. Oxidized and damaged fats use can lead to arteriosclerosis, rheumatoid arthritis, cancer, damage to the digestive system and more problems! Why are some fats bad for you: Chemically processed (bleached, deodorized, hydrogenated etc) contain loads of harmful substances. Using the wrong oil with high heat can make it rancid and very toxic. Some oils are full of Omega 6, which in excessive amounts disrupt the 3’s and 6’s balance and cause inflammation in the body. Are made with GMO seeds! NEVER use these oils, because of the reasons listed above: Canola oil Peanut oil Corn Oil Soybean Oil Sunflower Oil Cottonseed Oil Rice Bran Oil Of course avoid ALL TRANS FATS like the plague! (that includes Margarine and “buttery spreads”. You can read the nasty process to make margarine HERE) The delicate flowers! There are few seed oils with a very low smoke point (the temperature where they start becoming toxic) which are great if used cold. Those oils should be bought “expeller pressed”, wh 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 >>

7 Health Benefits Of Silicon Valley's Favorite Diet — A High-fat Fad That Has Techies Eating Bacon And Butter

7 Health Benefits Of Silicon Valley's Favorite Diet — A High-fat Fad That Has Techies Eating Bacon And Butter

The ketogenic or "keto" diet has been called the holy grail of good health and weight loss by some doctors and bloggers. On the flip side, it's a nutritionist's nightmare. The keto diet goes against conventional wisdom on health eating. It encourages eating lots of fat and limits carbohydrates to no more than 50 grams a day, the rough equivalent of a plain bagel or a cup of white rice. By comparison, dietary guidelines laid out by the US Department of Agriculture recommend consuming between 225 and 325 grams of fluffy, white carbs a day. Tech workers from internet entrepreneur Kevin Rose to podcaster Tim Ferriss swear by the keto diet. Some supporters of the diet say it gives them a mental edge in the workplace. Here's why health nuts in Silicon Valley are saying yes to fat. The keto diet reorganizes the building blocks of the food pyramid. It cuts down carbs to between 20 and 50 grams a day, depending on a person's medical history and insulin sensitivity. There are about 30 grams in an apple, for comparison. On the diet, healthy fats account for roughly 80% of a person's daily calories, while protein makes up about 20%. On average, Americans get about 50% of their calories from carbs, 30% from fat, and 15% from protein, according to the Centers for Disease Control and Prevention. The keto diet is like Atkins on steroids. It turns the body into a fat-burning machine. Shutterstock/El Nariz The human body breaks down carbohydrates into glucose, which is used for energy or stored as glycogen in liver and muscle tissue. But the body has a plan-B fuel supply. When carbs go missing from a person's diet, the body uses up its glucose reserves and then breaks down stored fat into fatty acids. When fatty acids reach the liver, they're converted into an organic substance called ke 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 >>

Good Fats And Bad Fats

Good Fats And Bad Fats

As I explained in this article, a ketogenic diet is a very high fat diet. But, as with anything, there are good and bad choices when it comes to the kinds of fat you should eat. Essentially, the good fats are saturated and monounsaturated. They have the greatest healthy impact on body fat, cholesterol, blood triglycerides, and joint and brain health. The bad fats are trans fats and most vegetable oils. I’ll make it easier. Good fats Avocados Beef and pork fats (lard, tallow, bacon fat, etc.) Butter Cheese (cheddar, colby, feta, mozzarella, swiss, provolone, ricotta, etc…not American or Velveeta) Coconut oil Cream cheese Greek yogurt Heavy whipping cream Sour cream Olive oil Nuts (almonds, macadamia, brazil, hazelnut, pistachios, walnuts, pecans) Bad fats Any other vegetable oils (corn, vegetable, safflower, canola) Margarine Vegetable shortening Any other not on the good fats list Stick with the good list and you’ll never go wrong. 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 Biggest Misconception About Keto, Debunked By A Doctor

The Biggest Misconception About Keto, Debunked By A Doctor

The keto diet is still hotly contested, but clinical nutritionist Dr. Josh Axe, DNM, DC, CNC chalks a lot of that up to one giant misconception: "It's not just butter and bacon." Though it is a very high-fat diet (up to 80 percent of your calories come from fat!), Dr. Axe noted that most people don't understand how to eat healthy with that macronutrient distribution (and thus end up defaulting to butter and bacon). While grass-fed butter is still a good fat source, he also recommends seeking healthy fats from natural sources like avocados and nuts. And while salad isn't the first thing to come to mind when you think "keto diet," Dr. Axe suggests "loading up on vegetables and water," while eating "some meat." He especially noted that vegetables, herbs, and greens are of the utmost importance, and are often neglected on the diet. He told POPSUGAR that he emphasizes the importance of alkaline foods while in ketosis. "I have my clients on the ketogenic diet eat things like bone broth, mixes of veggie juice powder, or organic super green powder, veggies without sugar, celery, cucumber, spinach, turmeric . . . lots of cilantro and parsley. These are all really, really alkaline." This is to balance the acidity and the pH of your body while in ketosis so you can sustain the diet for a few months in a healthy way. Image Source: POPSUGAR Photography / Anna Monette Roberts 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 >>

Ketogenic Diet Food List: Everything You Need To Know

Ketogenic Diet Food List: Everything You Need To Know

Not sure what to eat on a ketogenic diet? Here’s a quick food list for you to reference. Below you’ll find a brief overview of what you can eat. Scroll further down to see more details on each section. Being on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. We’ve put together this ketogenic diet food list to help people out there make decisions on what they are eating and shopping for. Below you can find a quick visual guide to what to eat on a ketogenic diet. Let’s go over some of the commonly identifiable items that people use on keto: All of the food above sticks to the strict 5% carbohydrate allowance that we use on keto. In general, you can eat from the following food groups: Fats & Oils. Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil. Protein. Try to stick with organic, pasture-raised and grass-fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Remember that too much protein on a ketogenic diet is not a good thing. Vegetables. Fresh or frozen doesn’t matter. Stick with above ground vegetables, leaning toward leafy/green items. Dairy. Most dairy is fine, but make sure to buy full-fat dairy items. Harder cheeses typically have fewer carbs. Nuts and Seeds. In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds. Beverages. Stay simple and stick to mostly water. You can flavor it if needed with stevia-based flavorings or lemon/lime juice. If you scroll down, you can see in-depth breakdowns of each section along with some ideas on what types of food to eat! If you’r Continue reading >>

The Best Fats To Eat On The Keto Diet

The Best Fats To Eat On The Keto Diet

Eating healthy fats, the correct way is extremely important in order to maintain a healthy lifestyle, but it’s even more important when looking to maintain a ketogenic or a low carb diet, where your fat intake should make up around 70%-80% of your daily caloric intake. Trying out a new diet can be extremely frustrating at times, especially if you’re not exactly certain why you’re not seeing results. However, participating in a proper diet can lead to a healthier and happier lifestyle. Being successful on the keto diet is mainly determined by one simple fact: how much fat you’re consuming. Eating enough fat on the keto diet helps to keep you satiated for a longer period of time (versus carbohydrates), as well as the fight against your cravings. The ketogenic diet is a great resource for people to use if they’re looking to produce more ketones. However, being successful on the ketogenic diet requires that you consume a lot of fat because ketosis works by changing your metabolism by using a fat as an energy source, instead of carbohydrates. When cutting back on your carbohydrate intake, you’re going to want to look to fuel your body with fat instead of carbohydrates. You should be looking to eat enough fat at your meals that you aren’t feeling hungry for at least four hours after eating. Look to feel satisfied and not overly stuffed, but make sure that you really pay attention to your body and work to find this balance. You should understand that not all fats are good fats, so even on the keto diet, you can still eat bad fats. Good fats are saturated fats, monounsaturated fats, natural trans fats, and natural polyunsaturated fats. Thankfully, the list of bad fats is much shorter and easier to keep track of; bad fats include processed polyunsaturated fats and Continue reading >>

Healthiest High Fat Foods

Healthiest High Fat Foods

Let’s be honest: eating lots of fat is one of the best things about your low carb diet. This isn’t a gimmick. It’s hard science. Find the foods, grab some recipes and add more healthy fats to your plan. 14 high fat low carb foods and health benefits Easy high fat keto recipes and food combinations Real-Life HFLC meal plan Fat is Your New Skinny If you want to bust a plateau or lose more fat than ever before, stop depriving yourself. Start eating these healthy high fat low carb foods. Saturated fat is traditionally forbidden in most diets, but it actually helps a low carb diet. Healthy fat increases your HDL (good) cholesterol, which helps remove plaque from your artery walls. In turn, decreasing your risk of heart disease. Eating more fat keeps you fuller, longer: the key to reducing your daily calories without feeling deprived. Increasing your fat intake accelerates your fat burning. How to Increase the Fat Don’t be afraid to eat healthy, high fats! With the absence of carbs, fat is your body’s primary fuel source. But pushing fat levels even higher while cutting carbs makes a big difference in the amount of fat you’ll burn. We are all unique. Low carb dieters require varying levels of fat, protein and carbs to meet different weight loss goals. During ketosis, the fat levels are very high. See how you respond to various foods. Simply adjust the recipe ingredients to adjust the percentage of fat. 14 High Fat Foods Perfect for Ketosis Coconut oil is a healthy source of saturated fat. Coconut oil is an immediate source of energy and isn’t stored as fat. Adding this quality fat to your diet helps you burn more fat in ketosis. It’s high lauric acid content boosts your metabolism, and helps support healthy thyroid functioning. Coconut oil helps skin heal fast Continue reading >>

Goodbye Carbs, Hello High Fats: The Atkins Diet Is Back, And This Time It's Called Keto

Goodbye Carbs, Hello High Fats: The Atkins Diet Is Back, And This Time It's Called Keto

Carbs, the saint or the sinner? It's the part of our food that gives us fast energy when we most need it – but cutting out the carbs has long been seen as a quick way to lose that blubber around your belly. The keto diet is the latest low-carb craze to hit the active scene. In truth, it's been around for a while – decades, in fact, and has been used in the treatment of children with epilepsy – but the term is now finding a mainstream health following. On the plus side, it offers fast weight loss, and on the minus side ... well, according to Australian nutritionist Susie Burrell, writing for news.com earlier this week, there really isn't much on the minus side. "There is no evidence to show that keto diets are damaging to the body," she wrote. The keto (short for ketogenic) diet works when your body produces ketones from broken down fats in the liver for energy, rather than relying on insulin to convert carbohydrates. The body enters a state of ketosis – in layman's terms, just think of it as using fat rather than sugar for energy. Chief Executive of X-Pert Health, Dr Trudi Deacon describes these ketones as "a natural fuel for the body." "Ketones are an excellent source of energy, especially for the brain," explains Dr Deacon. "The only time they are harmful is when they are produced in abundance by people with Type 1 diabetes, where you have insufficient insulin and high blood glucose levels – known as diabetic ketoacidosis (DKA)." If you think you’ve heard of all this before, perhaps under the name ‘the Atkins diet’, then you’d be right – to an extent. Hannah Sutter, founder of the Natural Low Carb Kitchen has been following the keto diet since 2000 and insists that whether it’s the Dukan diet, the real food revolution or the Atkins diet, they all Continue reading >>

What Is Ketosis And The Ketogenic Diet?

What Is Ketosis And The Ketogenic Diet?

Eating Keto 101 Ketosis is a metabolic state where your liver produces raised levels of "ketones" through healthy fats. Typically, glucose is the primary fuel source of the body and brain, but it can be replaced by these ketones. In this state of ketosis, your body optimizes fat as fuel and can lead to many health benefits. Because the fat is coming from high quality sources, it also leads to improved lipid labs (triglycerides, LDL, HDL, and more). Although fasting is the quickest way to get to ketosis - it's certainly not sustainable. Instead, followers of the keto diet find a balance of what to eat (and when) to keep their body constantly producing ketones. This lifestyle - the ketogenic diet - is a balance of losing weight and performing efficiently. A strict ketogenic diet is not for everyone. We recommend consulting with a doctor to make sure this restriction is for you. The Keto Plan Though there are various definitions of a Keto diet, the general guidelines are as follows: Very low carb intake Medium level of protein High levels of high quality fat as a major fuel source At Factor 75, we have our own Nutritional Philosophy, based on cutting edge research and feedback from our advisory board. Though we aren't strictly Keto, we do provide some excellent Keto meals options. Though we aren't strictly Keto, we do provide some excellent Keto meal options. At Factor 75, the definition of Keto that guides us in creating our Keto meals is: High Quality Fats 60 - 80% Carbs at or under 20g of carbs Protein 20 - 35% Low Glycemic Carbs 5 - 15% Less than 20 grams of net carbs per meal This ratio - and no added sugars - burns fat. Keto Benefits Research has shown that adherence to a Ketogenic diet can: A few of Factor 75's favorite Ketogenic foods: Explore Other Healthy Eating Continue reading >>

Why Your Diet Should Include More Fat

Why Your Diet Should Include More Fat

Think back to the '80s and '90s when buying anything that didn't don a low-fat label was simply taboo. Back then, butter and egg yolks topped the "do not eat" list, while refined carbs and packaged foods weren't given a second thought. But times have definitely changed. These days, experts tout fat as a must-have macro and full-fat products, like whole milk, avocado, ghee and coconut oil, join the ranks of superfoods. Yet, some people still question what kinds of fat they should eat and exactly how it affects the body. That's why we called on Mark Hyman, MD, author of the "Eat Fat, Get Thin Cookbook," to help us wipe clean the greasy mess of info and lay down the facts on fat. Reality: Even though this myth is the basis for low-fat diets and food products, it's far from the truth. Eating fat won't make you fat. Completely eliminating or limiting fat from your diet can actually make you gain weight, often because it leaves you feeling so deprived. Conversely, some studies have found that fatty foods can aid in weight loss. "The problem with most diets is that they lack the key ingredient that makes food taste good and cuts your hunger," says Dr. Hyman. And you guessed it, that's fat. "Healthy fats are the best source of energy for your body, and they keep your metabolism and fat-burning mechanisms running as they're meant to," Dr. Hyman explains. Research supports this, showing that a low-fat diet could slow down metabolism. So now you have permission to enjoy a spoonful of nut butter with an apple before your next workout or a satiating piece of steak for dinner every once in a while. Reality: Not so fast. While saturated fat has long been known as public health enemy number one, recent research proves it's not so scary. Of course, you shouldn't always opt for a meal fu Continue reading >>

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