diabetestalk.net

What Fats Are Good For Keto?

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 >>

30 Ways To Eat More Fat

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 >>

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 >>

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 >>

12 Healthy High-fat Foods Perfect For Nutritional Ketosis

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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

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 >>

The Best Fats To Eat When You’re Keto

The Best Fats To Eat When You’re Keto

A keto shopping list of the best fats to eat when you’re keto. Each of these best fats are rated on their smoke point so you can AVOID free radical damage and the risks associated with it, including immune disorders, neurodegenerative diseases, cardiovascular disease, cancer, and more. There are so many oils out there that it can be dizzying to try and figure out which ones to use, why, when, how, etc. If the wrong oil is used for the job – say you’re sauteing oil with a smoke point of 177°C or 350°F, you’re going to burn the HECK out of your food. I’m sure all of us at one point has burnt our food because we chose the wrong oil for the job. My first couple of months with keto had its fair share of burnt things. Over the years, I’ve developed a list of my favorite keto oils for cooking, light finishing, and salad dressings so that my food no longer burns… at least not because I used the wrong oil. Today’s video runs you through a definitive list of every safe keto oil, their smoke points, and how I like to use them. So…if you’re as clueless as I was about what oils to use, and when, or you’re unsure of which oils are the best for your health, it’s a must-watch. Then next week, I’ll be running through the oils we should be using sparingly and ones to never, ever consume. Or, at least avoid as much as possible. Did you know MCT oil also comes in powdered form? Ya! In its powdered state, it's much easier to use, travel with, and incorporate into your favorite recipes. Plus, if you've experienced digestive issues with MCT oil before, MCT oil powder is a lot gentler on the gut. Check out my favorite brand of MCT oil powder here. Are the fats you use on the list? For video transcript PDF, scroll down. Your Mini Guide & Transcript A 5-10 page PDF wi 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 >>

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 >>

More in ketosis