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 >>
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 >>
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 >>
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 >>
22 Foods To Eat On A Ketogenic Diet
A ketogenic diet is a low-carb, moderate-protein and high-fat nutrition plan. This article addresses some of the best foods to eat on a ketogenic diet. Following a ketogenic diet has been effectively shown to improve cardiovascular health, regulate the endocrine system, stabilize blood glucose levels, support weight loss, improve insulin sensitivity in people with type-2 diabetes and even treat neurological dysfunction (8, 9). Additionally, a ketogenic diet can improve your energy, cognitive acceleration and overall daily performance. Most people feel their best when in a state of mild-ketosis. One of the big challenges, is that most people have been raised on higher carb comfort foods. So rather than focusing on what foods you will miss, shift your energy to all the great foods you can enjoy. Here are 22 foods to eat on a ketogenic diet that you will LOVE! 1. Lemons & Limes: Most citrus fruits are packed with sugar. Lemons and limes however offer you the pleasure of a low-glycemic fruit to enjoy regularly and are rich in anti-inflammatory nutrients like citric acid, vitamin C and bioflavonoids. (1) Citric acid helps stabilize blood sugar levels and combat the inflammatory effects of sugar while also serving as an alkalizing agents for the body. Lemons and limes are some of the best foods you can use daily to help detoxify the gastrointestinal tract because of their natural antiseptic properties. Add a fresh squeeze of lemon or lime to your water throughout the day and use in many food preparations such as meat marinades and dressings. 2. Herbs: Herbs pact some of the most powerful antioxidants. Bitter herbs like ginger, turmeric, and parsley stimulate digestive function by improving gut health. They support enzyme and bile secretion from the liver as well as the gallbl Continue reading >>
12 Healthy High-fat Foods Perfect For Nutritional Ketosis
Jimmy Moore Achieves Nutritional Ketosis with High Fat Foods In my two previous CarbSmart columns, I explained what the difference is between the relatively new concept of nutritional ketosis and the traditional Atkins diet and the 5 low-carb mistakes I feel I was making that nutritional ketosis has helped fix. As many of you know, I’ve been doing my own experiment of this concept for over five months and counting (read my updates for Day 1-30, Day 31-60, Day 61-90, Day 91-120 and Day 121-150) and it’s produced some pretty remarkable weight loss and health improvement results so far as I’ve lost over 50 pounds while enjoying robust energy, mental clarity, stable d blood sugars, complete satiety, zero cravings and counterintuitive results in the gym. It’s been an amazing ride so far and I look forward to continuing this journey in the months to come. But the most popular question I’ve received from people about this by far has been “What the heck are the high-fat foods you’re eating?” It’s a fantastic question as I have consistently been over 2.0 millimolar blood ketone levels for most of this experiment. I have been reluctant to share my exact menus – they are what’s working for me. Some people may not need to eat a ketosis diet foods list exactly like me to experience the results that I have; others of you may need to be even more strict. The best thing for you to do is test to see how you respond to various foods and adjust accordingly. We are all different and require varying levels of fat, protein and carbohydrate for our specific metabolic needs. If you are like me and are metabolic deranged, it may be necessary to cut your carbohydrate intake down to the bare minimum, and reduce protein as well. One of the major keys to my success with nutrit Continue reading >>
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 >>
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 >>
30 Ways To Eat More Fat
Are you eating enough fat? If you are on a ketogenic diet, like Keto or Atkins Induction, you must eat fat to get thin. Fat is wonderful. Fat adds joy to food. You can indulge in fantastically rich and scrumptious meals while losing weight. Easy, right? But we’ve been brainwashed by decades of misguided anti-fat propaganda. Habits are hard to reverse. So you might unconsciously eat less fat than you need. How much fat is enough? On ketogenic diets, about 70-80% of all calories should come from fat. That’s huge compared to how much fat people get on “standard” diets, let alone on low-fat diets. Here’s a list of ways to get more fat, so that your ketosis is firing on all cylinders. Download printable list >> 1. Choose fatty cuts of red meat General public shuns fatty cuts of meat because of the low-fat BS. Good news for us – lower demand means cheaper prices. Supermarkets often trim fat from meat. Find a butcher – either locally or online – and ask them for untrimmed cuts. Choose pasture-raised grass-fed red meat over grain-fed, for better taste and nutrient quality. Examples of fatty meat cuts are pork belly, pork ribs, lamb neck, untrimmed lamb chops, beef short ribs, rib eye steak and sirloin steak. 2. Opt for poultry legs and wings, plus duck breasts Chicken drumsticks and wings have more fat than breast meat. Roast, slow-cook or fry them for a perfect high-fat meal. Duck breasts have a nice layer of fat under the skin. Many recipes call for scoring the skin to drain some of the fat. Skip this step to retain all the fatty goodness. Duck legs are fantastic when slow-cooked. Obviously, forget the standard diet advice of discarding poultry skin. On Keto, skin is the best part! RECIPE: Pan-fried duck breast with low-carb veggies 3. Eat oily fish for a hit Continue reading >>
16 Foods To Eat On A Ketogenic Diet
The ketogenic diet has become quite popular recently. Studies have found that this very low-carb, high-fat diet is effective for weight loss, diabetes and epilepsy (1, 2, 3). There's also early evidence to show that it may be beneficial for certain cancers, Alzheimer's disease and other diseases, too. A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating. Here are 16 healthy foods to eat on a ketogenic diet. Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free (4). However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do (5). While these shellfish can still be included on a ketogenic diet, it's important to account for these carbs when you're trying to stay within a narrow range. Here are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish (6, 7, 8, 9, 10): Clams: 5 grams Mussels: 7 grams Octopus: 4 grams Oysters: 4 grams Squid: 3 grams Salmon, sardines, mackerel and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people (11). In addition, frequent fish intake has been linked to a decreased risk of disease and improved mental health (12, 13). Aim to consume at least two servings of seafood weekly. Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3s. Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. Vegeta Continue reading >>
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 >>
Ketogenic Dieting 101: How To Use Fat As Fuel
Eating fat to burn fat sounds contradictory, if not nuts, right? The world is full of people who are fat because of high-fat diets, so why would a fit person want to follow suit? I'm not talking about stuffing your face full of peanut butter cups. I'm talking about following a ketogenic diet—or, put simply, a high-fat, moderate-protein, carbohydrate-restricted diet designed to make the body burn fat for fuel. Bodybuilders, fitness enthusiasts, and researchers alike have found that such diets are an effective fat-loss tool. In fact, studies have shown that ketogenic diets induce numerous favorable metabolic and physiological changes, including weight loss, less oxidative stress, improved body composition, reduced inflammation, and increased insulin sensitivity.[1-4] That being said, what does the science surrounding ketogenic diets have to say about individuals looking to run faster or farther, jump higher, or improve other aspects of sports performance? Shouldn't athletes be swilling Gatorade before, during, and after their events instead of adopting a high-fat, restricted-carbohydrate diet? Not necessarily. Ketogenic diets have become increasingly popular among athletes ranging from Olympic competitors to endurance runners, with good reason. Let's take a closer look at the science. What Exactly Is A Ketogenic Diet, Anyway? Ketogenic diets are very high-fat, moderate-protein, carbohydrate-restricted diets.[5] The exact breakdown of the diet varies between individuals, but a general profile may reflect 70-75 percent fat, 15-20 percent protein, and only 5-10 percent carbohydrate. So, you're probably thinking, all I need to do then is watch out for the carbs, right? Not exactly. Ketogenic diets are not the same as high-protein, carbohydrate-restricted diets. I often hear Continue reading >>
Why The High Fat, Low Carb 'keto Diet' Fails The Comment Sense Test
Renae Gilley used to be a size 22. Through diet and exercise she is now a size 10 and doesn't plan to look back. She was pre-diabetic and needed to make changes in her life. Two years later she works out nearly every day and keeps diabetes at bay. Michael Clevenger, CJ Last week I discussed the Keto diet, high in fat and very low in carbs, and why it’s not a good choice. A much better choice is a healthy well-balanced diet loaded with complex carbs (fruits, vegetables and whole grains), protein and modest fat intake. Going hand in hand with a healthy diet is daily exercise. When it comes to comparing diets, like comparing the Keto Diet with a healthy and well-balanced diet, it’s best to examine scientific data. Both diets can help reduce weight, which in turn helps lower blood pressure and serum cholesterol. Does that mean both diets are equally good for you? No. With the Keto Diet, kidney stones and accelerated osteoporosis arising from keto-acidosis can occur, along with a host of side effects, including lack of energy, trouble with the bowels, loss of mental acuity, loss of salt which can disrupt electrolyte balance and lead to muscle cramping, etc. But, there is much more to the story, and evidence continually mounts against using a high fat, low carb diet long term. HEART DISEASE A recent interview in the Nutrition Action Newsletter with Dr. Frank Sacks, an internationally respected researcher from Harvard, provided an update on the impact of dietary saturated fat on heart disease risk. Regarding the totality of evidence to date, according to Sacks: “The evidence that saturated fat causes atherosclerosis and heart disease is compelling. Saturated fat increases LDL… and LDL is a cause of heart disease. It’s not a risk factor. It’s a direct absolute cause Continue reading >>
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 >>
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 >>
