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What Fats Are Good For Keto?

What Are Fat Bombs And Why Should You Be Eating Them?

What Are Fat Bombs And Why Should You Be Eating Them?

Fat bomb. It doesn't have the most positive of connotations, does it? Greasy takeaways, clogged-up arteries... Oh, you hadn't heard? Fat is no longer public enemy number one. In fact, recent research suggests that saturated fats like coconut oil, butter and even cream can increase our levels of good cholesterol and improve "cardiometabolic risk factors, such as ectopic fat storage, blood pressure, blood lipids (triglycerides), insulin and blood sugar". No wonder, then, that the wellness set is attempting to harness its benefits. What are fat bombs? So what, exactly, is a fat bomb? And does your mid-afternoon Twix count? I'm afraid not - boasting a mere 23.7g fat per 100g, it doesn't even come close to the 85% fat content we're aiming for. Yes, 85%. A fat bomb is similar to an energy ball or bar. However, whilst these tend to be based around carb and sugar-heavy ingredients like dates and oats, fat bombs eschew these in favour of high-fat, low-carb additions such as coconut oil, peanut butter and cream. Why should you be eating fat bombs? OK, let's get a few things straight. Trans fats are bad. Nasties formed as byproducts of the chemical processing undergone by these ‘hydrogenated oils' lower good cholesterol, raise bad cholesterol and appear to promote inflammation and weight gain. However, according to scientists, we should still be getting at least 20% of our daily calorie intake from ‘good fats'. We need fats to absorb fat soluble vitamins like vitamin A, vitamin D, vitamin E and vitamin K, and research suggests that monounsaturated fats (the kind found in avocados, peanuts and olives) can lower ‘bad' LDL cholesterol and increase ‘good' HDL cholesterol. Fats take longer to break down in the digestive tract and slow the breakdown of carbohydrates into sugar, Continue reading >>

Is It Ever A Good Idea To Eat A High-fat Diet?

Is It Ever A Good Idea To Eat A High-fat Diet?

The dieting world keeps fluctuating between its lead villains. Now that we officially hate sugar, can every meal be loaded with butter, bacon and avocado instead? When the low-fat-everything craze peaked in the late '90s, Australians did not magically become leaner and healthier. Instead, twenty years on, we have an unprecedented level of obesity on our hands. By now we have figured out that the other side of a ‘low fat’ food label should say ‘probably high sugar, will make you fat anyway’. As the case against sugar is mounting, that leaves dietary fats in an interesting situation. No longer the enemy, fatty foods are enjoying a comeback of sorts. The trend is especially prominent within circles adopting the #keto lifestyle. On social media it stands for a parade of athletic bodies, hard-boiled eggs, odd-looking smoothies and a truckload of avocados served in every way imaginable. Keto is short for ‘ketogenic diet’, a scientific approach to going (very) low carb. “The idea of a ketogenic diet is that you restrict carbohydrates to such a low level that your body is mostly using its fat, or the fat that you eat, as its energy store,” explains research scientist and nutrition expert Dr Tim Crowe. This process is called ketosis. “When it's doing that, it produces these things called ketones in your bloodstream. Everybody has ketones in their blood, but on a ketogenic diet the levels are much higher.” The ketogenic diet is actually a medical treatment for children with hard-to-treat epilepsy; when the brain starts using ketones instead of glucose as an energy source, this can also reduce the frequency of epileptic seizures. But lately ketosis is starting to become popular outside its narrow medical application. “Over the last five or ten years there's b 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 >>

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 Best Animal Fats And Plant Fats To Eat

The Best Animal Fats And Plant Fats To Eat

I like to make sure I am eating a combination of both animal fats and plant based fats during the day so that I am getting a wide variety of nutrients and fatty profiles into my diet. There are both similarities and differences between animal fats and plant fats, and there are also some types of fats that I won’t touch with a barge pole if I can help it! ‘Fat’ is a generic term used for any kind of lipid, which in an ester between fatty acids and glycerol. Both plant fats and animal fats are triglycerides, which means they are molecules that are composed of one glycerol and 3 fatty acid chains. The primary difference between plant fats and animal fats are their ratios of saturated, monounsaturated and polyunsaturated fatty acid chains. Animal fat has been vilified in the past (and still somewhat nowadays), due to the higher saturated fat content found in it. For the last 50 years or so, people thought that saturated fat was the cause of heart disease, obesity, and other diseases. But more and more people are starting to wake up to the fact that saturated fat is actually incredibly good for you and it is, in fact, sugar that is the primary cause of these things. In truth, for pretty much the entire of human history, up until the latter half of the 20th century, fatty meats and organs from animals were prized as the most nutritious and delicious part of the animal. Great Plant Fats Coconut Oil Coconut Oil is a wonderful fat that I pretty much use every day. Both for cooking, infatty teas/coffees and on my skin! It is full of medium chain fatty acids – caprylic acid, lauric acid, and capric acid. These are unlike the long chain fatty acids found in other plant-based fats because they are immediately processed by the liver (and therefore not stored as fat), anti-mic Continue reading >>

Ketogenic Diet: Is The Ultimate Low-carb Diet Good For You?

Ketogenic Diet: Is The Ultimate Low-carb Diet Good For You?

Recently, many of my patients have been asking about a ketogenic diet. Is it safe? Would you recommend it? Despite the recent hype, a ketogenic diet is not something new. In medicine, we have been using it for almost 100 years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other fad diets incorporated a similar approach for weight loss. What is a ketogenic diet? In essence, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones. Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and Continue reading >>

Best Keto Fat Sources Diet

Best Keto Fat Sources Diet

Keto Fat | Keto Diet Fat Sources | Ketogenic Fat Foods | Healthy Fat Sources Keto People often refer to fatty foods as something unhealthy and unwanted in a diet. Although fat certainly adds more flavors to our meals, many stay away from it because of its reputation in causing heart problems. However, eating fat is not always harmful to our body. In fact, the ketogenic diet promotes more intake of natural fat because of its good benefits to our health. If you are on a low-carb diet, eating natural fat is a very good way to get the calories you need. You don’t have to worry of breaking your diet as long as you are using the best keto fat sources for your keto meals. 1. Natural Oils Natural oils, including olive oil, coconut oil, sesame oil and peanut oil, are good keto fat sources that are healthy and can add different kinds of flavor to your food. If you are tired of eating dry salad or steamed food all the time, cook them instead using these natural oils to add more texture and flavor. Your fish, chicken or vegetable will never be boring again for sure. 2. Full Fat Dairy Products Cheese, milk, creamers, butter and yogurt are just some of the low-carb dairy food products that are rich in natural fat. However, make sure not to buy the fat-free or low-fat variants that are heavily promoted on the grocery stores. To maximize the nutrition that you will get for your money, choose the full fat dairy products. They are more filling, plus they also contain calcium, protein, vitamin D and other nutrients which will make the body stronger and healthier. 3. Nuts They might be small, but nuts are one of those big keto fat sources. Almonds, walnuts, cashews, pistachios, macadamia and peanuts (although technically they are legumes) are rich in healthy fats. Nuts also have protein, 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 >>

Complete Guide To Fats & Oils On A Low-carb Ketogenic Diet

Complete Guide To Fats & Oils On A Low-carb Ketogenic Diet

The main focus of the ketogenic diet is to get the macronutrient ratio right. Ideally, you should be eating 5-10% calories from carbs (net carbs), 15-30% of calories from protein and 65-75% calories from fat (or even more) in order to benefit from ketone bodies produced by your liver. So, what is the ideal fat intake on the ketogenic diet? The amount of fat varies for all individuals and depends on your goal. In general, you won't need to precisely count fat intake or calories on a ketogenic diet, because eating food naturally low in carbs will keep you sated for longer. Based on studies, proteins and fats have been shown to be the most sating nutrients, while carbohydrates the least sating. Fat provides a steady supply of energy with no insulin spikes. That's why, you won't experience any cravings or energy and mood swings. However, in some cases counting calories and keeping track of your macros make help you break through a weight loss plateau. If you want to find out your ideal fat intake, have a look at KetoDiet Buddy, a free online keto calculator we have developed for our blog. All the recipes on my blog and in KetoDiet and KetoDiet Basic include detailed nutrition data to help you track you food intake. Furthermore, the macronutrient ratio is not the only aspect you should consider. When increasing your fat intake, it's critical to understand which fats are beneficial and which may damage your health. Simply put, the type and quality of fats matter. When deciding which oils and fats you should use, follow these rules: You can download a print-friendly version of this guide here! 1. Use Saturated Fats for Cooking Saturated fats have been cursed and deemed to be really bad for our health. We've been brainwashed for the last 50 years that saturated fat and choleste 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 >>

The Importance Of Fats In A Ketogenic Diet

The Importance Of Fats In A Ketogenic Diet

There are 3 main types of fats that we see in everyday life. There’s been quite a lot of misconceptions and misinformation that has built up over the years about fats. All of these 3 fats are important to our healthy, and should always be incorporated into your diet. The way that we identify what type of fat we are eating is by the amount that is dominant in the mixture. For example, we call Olive Oil (~75% monounsaturated) a monounsaturated fat and we call butter (~60% saturated) a saturated fat. All real foods will contain a mixture of: Saturated Fats – These fats are necessary and keep your immune system healthy, your bone density normal, and your testosterone levels in check. For years they were dumped into the danger category along with trans fats, but studies have proven them to be necessary time and time again. They have also been found that they have no association with risk of heart disease. Foods that have them include meat, eggs, and butter – food that we have been eating for thousands of years. These fats will improve HDL/LDL cholesterol levels. Polyunsaturated Fats – These are usually seen in the form of vegetable oils and have been hailed as wonderful, but in fact, are normally highly processed. All of those “heart healthy” margarine spreads we see – avoid them. Studies have shown that the rising rates of heart disease are linked with liquid vegetable oils and trans fats – not saturated fats. Don’t get this confused, as fatty fish is also high in polyunsaturated fats, and these are great for you. Takeaway note is that processed polyunsaturated fats are bad (will worsen HDL/LDL cholestertol levels) and natural polyunsaturated fats are good (will improve HDL/LDL cholesterol levels). Monounsaturated Fats – These are pretty well known and a Continue reading >>

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

You may be hearing a lot about the ketogenic diet as a way to slim down while noshing on butter and heavy cream. This way of eating is suddenly hot among venture capitalists in Silicon Valley, who believe it will help them live longer and healthier, CNBC reports. Some praise the high-fat/ultra low-carb plan for helping them to lose weight and have energy all day long. Other advocates say it finally helped them to get control of their body. How does it work and could it help you? We asked Bonnie Taub-Dix, a registered dietitian nutritionist and author of “Read It Before You Eat It”; and Keri Glassman, nutritionist, registered dietitian and TODAY Tastemaker. To start with, both said they would never advise the ketogenic diet for weight loss. “Cutting out carbs is usually an invitation to overeat them at another point,” Taub-Dix said. “For a diet where you’re looking to lose weight, look good and feel good… I would not recommend a diet like this.” “For safe and effective weight loss, the carb reduction is too extreme,” Glassman added. RELATED: Read inspiring stories of ordinary people slimming down in TODAY's My Weight-Loss Journey Here’s what you need to know: What is the ketogenic diet? It’s a diet fine-tuned in the 1920s to help treat epilepsy. It does help to control seizures in some children, but it’s not recommended for adults “mostly because the restricted food choices make it hard to follow,” the Epilepsy Foundation says. The diet has just recently begun to be touted as a weight loss plan, Glassman noted. She described it as eating “mostly fat with a teeny bit of protein and carbs.” How does it work? Your body normally relies on carbohydrates for energy. It breaks them down into glucose, which is your main source of fuel. If that� 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 >>

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 >>

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