What Fats Are Good For Ketosis?

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Saturated fats, unsaturated fats, and trans fats Watch the next lesson: https://www.khanacademy.org/science/b... Missed the previous lesson? https://www.khanacademy.org/science/b... Biology on Khan Academy: Life is beautiful! From atoms to cells, from genes to proteins, from populations to ecosystems, biology is the study of the fascinating and intricate systems that make life possible. Dive in to learn more about the many branches of biology and why they are exciting and important. Covers topics seen in a high school or first-year college biology course. About Khan Academy: Khan Academy offers practice exercises, instructional videos, and a personalized learning dashboard that empower learners to study at their own pace in and outside of the classroom. We tackle math, science, computer programming, history, art history, economics, and more. Our math missions guide learners from kindergarten to calculus using state-of-the-art, adaptive technology that identifies strengths and learning gaps. We've also partnered with institutions like NASA, The Museum of Modern Art, The California Academy of Sciences, and MIT to offer specialized content. For free. For everyone. Forever. #YouCanLearnAnything Subscribe to Khan Academy's Biology channel: https://www.youtube.com/channel/UC82q... Subscribe to Khan Academy: https://www.youtube.com/subscription_...

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 >>

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  1. razmataz1314

    Questions re fruit, veggies, ketosis (have read stickies!)

    So over the past 15 months I've been trying to lose weight. I was 6ft, 309 pounds at peak. Currently down to 215, and in order to actually start being healthy as opposed to just less fat, I want to start eating clean instead of just doing calorie deficit to lose weight.
    Whats odd in my situation is that I live on a tiny, remote tropical island. Veggies are rare here. I can get lots of extremely fresh tropical fruit though (tons of bananas, breadfruit, star fruit, tangerines, pineapple, oranges, etc.) Coconut (including homemade coconut milk and coconut oil) is also widely available. So my clean diet would basically be seafood (reef fish, yellowfin, crab, lobster), chicken, some canned or cured meats (like bacon or canned corned beef), fruit, and occasional veggies (frozen stir fry medleys, kimchi, occasional fresh leafy cabbage).
    1) Any tips regarding the relative lack of veggies, other than just trying to eat them whenever I can get my hands on them? I can get really basic (i.e. cheap random brand) daily multivitamins here but thats it.
    2) Will the prevalence of so much fruit prevent me from going into ketosis? Other than the fruit this will be a pretty low carb diet. I'm worried that I could end up at this state where I don't go into ketosis because of too much fruit-based carbs, but because of the relative lack of carbs I'm always low on glucose so constantly craving carbs, getting brain fog, etc. Or am I just fundamentally misunderstanding something here? I undestand I might get cravings for a month or so, but will the fruit in the diet make the cravings persist? I'm extremely reluctant to cut out fresh fruit as its obscenely delicious, fresh, and cheap here.
    3) Are starchy fruits (like breadfruit or starchy varieties of banana) much better than potatoes, flour, etc.?
    Hope I haven't violated any major norms in making this thread... thanks, and thanks for all the info on here which has helped me lose almost 100lbs so far.

  2. hardheart

    1. First of all, congratulations on losing nearly 100lbs. Good work.
    2. I'm not a resident expert on ketosis and low-carb but I would venture to say that if you're eating fruit everyday you won't be hitting ketosis very frequently if at all. Maybe one of the more experienced people with low-carb can speak on this.
    3. It depends how much banana vs. how much potato. Eating 10 bananas is going to be worse than eating 1 potato.
    4. Lack of veggies: You have the internet, so I assume you can get supplements. I know shipping is probably atrocious and nearly prohibitive but it may be worth exploring. Look in to getting veggie supplements. I assume since you're asking you don't have the time to grow you're own? I also understand that ocean climates can be a major pain in the ass to grow in due to the daylight hours (some parts of the equator getting 16 hours of strong light per day) and this may be the reason. I'd suggest getting some seeds and growing your own.

  3. Pitmiksovic

    razmataz1314 said: ↑
    2) Will the prevalence of so much fruit prevent me from going into ketosis? Other than the fruit this will be a pretty low carb diet. I'm worried that I could end up at this state where I don't go into ketosis because of too much fruit-based carbs, but because of the relative lack of carbs I'm always low on glucose so constantly craving carbs, getting brain fog, etc. Or am I just fundamentally misunderstanding something here? I undestand I might get cravings for a month or so, but will the fruit in the diet make the cravings persist? I'm extremely reluctant to cut out fresh fruit as its obscenely delicious, fresh, and cheap here. It depends on how much fruit. For ketosis the general range I have seen is no more than 60-100 g of carbs/day. You can do a low carb non-ketogenic diet though too by keeping carbs close to this range. It all works as long as you maintain your deficit. I would say forget about the ketosis, eat all the fruit you want while maintaining your deficit. Between the fresh seafood, the coconut and the other fruits, you've got a clean diet where as long as you maintain a deficit on, your weight loss will continue. If you enjoy the fruit that much and its cheap and widely available I see no reason to not eat it. If you can eat something delicious and still lose weight I would continue eating it.

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Ever wonder why you can't lose weight? If you stopped losing weight and you think, "why can't I lose my belly fat?" Watch this video. FREE 6 Week Challenge: https://gravitychallenges.com/home65d... Fat Loss Calculator: http://bit.ly/2O5k1TJ Lose Weight Fast Part 1: https://www.youtube.com/watch?v=E3OF-... Lose Weight Fast Part 2: https://www.youtube.com/watch?v=Z4WkS... Hey guys welcome to part 3 of how to lose weight fast if you haven't seen parts 1 and 2 yet the links are in the description. Today I want to go over exactly what you're going to do when you plateau and stop losing weight. No matter what you can be confident that your weight loss will come to a halt. It's not about if you'll stop losing weight it's a matter of when. So since this is so expected and common it doesn't mean that you're doing something wrong when you stop losing weight. It just means that adjustments may have to be made due to the fact that throughout the fat loss process things in your body are constantly changing. Before I give you the steps that you're going to take to break through a weight loss plateau let's first make sure that what you're experiencing is actually a plateau. First let me bring back a point that I made in the first video weight and fat aren't the same thing. If your weight isn't going down but your clothes fit better and you've been tracking your waist and hip measurements and they're going down too you may have put on some muscle or you might be holding a little more water. It's extremely important that you measure your progress to be successful and it's also important to use multiple methods of measurement. So if you see that your waist is getting smaller but the number on the scale isn't falling, that wouldn't be considered a weight loss plateau. Another thing that wouldn't be considered a weight loss plateau is if you weigh yourself every week and one week you don't lose weight. Many people are delusional when it comes to their beliefs about what kind of results are possible within a certain period of time. I mean i can't blame them because there's so much hype and quick fixes out there that most people really do believe that there's something wrong with them if they can't lose 5 pounds in a week. It's important that you understand that progress in Fitness in regard to both losing weight and building muscle is not linear. It's going to go up and down due to a ton of reasons many of which are completely out of your control. The problem is most people don't understand this very important fact. So what you get from most of these people that don't lose weight or maybe even worse, gain some weight for one weigh in. You get one out of two responses . Response 1 is to Crank it up. Crank the cardio way up dramatically reduce calories and stress over your weight 24/7. Response 2 is to say screw it, you tried, and the diet didn't work and now to feel better about yourself you get to binge eat which leads right back to a vicious cycle. Both response 1 and response 2 are incorrect responses. If you don't lose weight or even gain weight between one of your weekly weigh- ins the correct response is to continue doing exactly what you've been doing without stressing over it one bit for at least another week. Sometimes I would recommend waiting even longer before changing anything if you don't have a deadline or an event that you have coming up. And the reason for that is simply because sometimes your weight loss will stall and pick right back up again, I've seen it so many times before. And again the reason why people are unaccepting of this is because they have false Notions of what's possible in a given time frame. When you weigh yourself if you lose even a pound in a week then that's really really good. If you don't lose a pound but your waist goes down half an inch then that's really really good . Okay so let's say that you've waited it out you got on the scale for a second week or may be even a 3rd week and you measured yourself and still no progress. Why is this happening? Well there are number different reasons but usually the two biggest ones are that you're not tracking the amount of calories you're taking in correctly or you've already lost some weight and because you are a smaller person now, even if only by 5 pounds you now burn less calories at rest. This is why it's important to always be recalculating your BMR or your Basal metabolic rate as you lose weight. Pilots Of Stone by Audionautix is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/...) Artist: http://audionautix.com/

Can Eating Fat Help You Lose Weight? Let’s Look At The Ketogenic Diet.

Fat makes your meals more palatable and helps you feel full, so it’s no wonder the high-fat ketogenic diet is increasing in popularity. The diet has been trending for the past three years, as “keto” blogs and cookbooks continue to pop up and build an impressive fan base. This diet has been used under close supervision by physicians and dietitians since the 1920s for treating epilepsy and has shown promise in managing brain cancer. But is it useful and healthy as a strategy for weight loss? First, the basics: On the ketogenic diet, at least 70 percent of your daily calories come from fat. Five to 10 percent of your calories come from carbohydrates (20 to 50 grams a day). The rest, up to 25 percent of your daily energy, comes from protein. By contrast, the healthy diet recommended by the Institute of Medicine is 45 to 65 percent carbs, 20 to 35 percent fat and 10 to 35 percent protein. The ketogenic diet’s low-carb target can be met only by avoiding grains, dairy products, fruit, and legumes such as chickpeas and lentils. Starchy vegetables such as sweet potatoes and squash are out, and even amounts of lower-carb vegetables are limited. So what’s left to eat? Typically, egg Continue reading >>

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    I already have the PrecisionXtra made by Abbott. It will test both ketones and glucose - but not on the same strip!!
    You buy glucose strips separate and they are like other brands where you usually buy 50-100 at a time, and maybe a bit higher $$ than average glucose.
    Ketone strips are usually easier to buy online (EBay, Amazon, etc). They are usually 10 to a box and price runs $2-3 per strip - or cheaper maybe in Canada. They are a different foil pack color so you can either go by color or by the fact that glucose or Ketone are clearly printed on whichever one you are looking at. In addition, I have seen Ketone strips "cheaper" but they are closer to their expiration date. So you watch out for that.
    To my mind, the PrecisionXtra tests too high for glucose. Or else the old model I had (freestyle, also by Abbott, glucose only, a hand me down from my stepdad) was not working properly and read Low and/or I'm still in denial.
    What's that saying - there is no river in denial??
    So I have been going nuts trying to analyze the prices for the Nova Max Plus equipment, which from all appearances, will do the same as my PrecisionXtra but cheaper. Some will sell just the meter itself and I prolly don't need a new lancet specifically. EBay seems to have the cheapest just for the box of Ketone strips. So I may by the meter from Amazon or from the NovaMax website, and buy the strips from eBay. Or I may get the whiz-bang "free" meter with your choice of 2 box configurations - 2 boxes of ketone strips (total of 20 strips); 2 boxes of glucose (total 100 glucose strips); or 1 box Ketone (10) strips and 1 box of glucose (50) --- all three combos land at $39.98 or some such (and I am pretty much repeating what someone else said earlier here, or in another thread, sorry, more as confirming that I wasn't crazy since someone else had same info.)... thinking I may just do it that way, and then plan to buy replacement strips from the eBay vendors.
    Decisions decisions...
    Then I want to compare with the PrecisionXtra and see what my numbers are...
    Proverbs 31:17 She girds herself with strength,
    And strengthens her arms.

    December Minutes: 1,479






  2. RITA1956

    What is the site to get it? It's a different meter than one a diabetic uses to check for glucose level right?
    Rita--Topsham,Maine--Eastern Time
    5% Weight Loss Challenge - Rowdy Rebels
    -You can find positive or negative in any situation depending on what you're looking for.
    -Nothing can taste as good as skinny and healthy is going to feel. *Psst, my version of skinny is me in size 12 jeans.

    current weight: 223.0






  3. TRACY6659

    So I have questions about the blood testing for ketones. Are you using the standard diabetic testing supplies? The meter looks the same, but are there different types of test strips? or is it the same and there is a different reading you look for? obviously I'm confused
    * Tracy *

    current weight: 287.0






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Take Dr. Berg's Free Keto Mini-Course: http://pxlme.me/-i717vtY Dr. Berg talks about the good fats and the bad fats. GOOD FATS -Grass-fed animal fats (cheese, butter, etc.) -Olive oil -Avocado -Nut butters -Flax oi -Tahini (sesame seeds) -Wild caught fish BAD FATS -Soy -Corn -Cottonseed -Canola fat -Trans fats (hydrogenated) -Restaurant oils You need saturated fats for cellular membranes. DATA: https://chriskresser.com/new-study-pu... http://www.cnn.com/2017/04/25/health/... Dr. Eric Berg DC Bio: Dr. Berg, 52 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The New Body Type Guides, published by KB Publishing in January 2017. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been a past member of the Endocrinology Society, and has taught students as an adjunct professor at Howard University. DR. BERG'S SHOP: http://shop.drberg.com/ Follow us on FACEBOOK: fb.me/DrEricBerg Send a Message to Dr. Berg and his team: m.me/DrEricBerg TWITTER: http://twitter.com/DrBergDC DR. BERG'S VIDEO BLOG: https://www.drberg.com/blog YOUTUBE: https://www.youtube.com/user/drericbe... ABOUT DR. BERG: https://www.drberg.com/dr-eric-berg/bio DR. BERG'S STORY: https://www.drberg.com/dr-eric-berg/s... DR. BERG'S HEALTH COACHING TRAINING: https://www.drberg.com/weight-loss-coach DR. BERG'S REVIEWS: https://www.drberg.com/reviews Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of doctor or Dr. in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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 Continue reading >>

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  1. Rcroix

    Hello everyone.
    I have been on the 2:5 for about 6 months and lost about 10kg (over 20lbs) So thank you Dr Mosley!
    A lot of the reviews of the fasting lifesyle seem to suggest that it is just a way to reduce average weekly calories, but I’m sure most of you think there is more going on than simple calorie reduction.
    During the last 10 days I didn’t fast as I was on holiday traveling and found it difficult. Amazingly I did not gain any weight. This has happend on two occasions during the last 6 months.
    I think the fasting days are forcing the body to relearn how to burn fat. I’m a bit confused about the correct scientific terms for this ‘lypolysis’ is I believe the breackdown of fats (into amino acids) and ketosis the burning of
    fat as fuel.
    What ever the terminology it seems like the fasting days teach the body a long forgotten trick of switching from available glucose derived from what we just ate, to reserves stored as fat.
    I suggest that this trait applies to non fast days too, hence the lack of weigh gain during holidays.
    I used to do a bit of distance running and am quite familiar with the concept of ‘hitting the wall’. This is when a runner runs out of glucose and has to switch to fat burning (around the 18mile mark). Often that process is difficult, I have had to sit on the ground for about 3 minutes until my legs felt like they would work again.
    I’m not running now so I can’t try a quick marathon to see if the diet has helped with the switch.
    I welcome your thoughts.
    Good luck
    Perhaps Dr Mosely could weigh in on this with some scientific evidence.

  2. zec4peach

    I love science and this is why I love the 5.2 as it makes so much sense.
    Your body will go into ketosis when fasting for a short time, this is probably why some people get headaches. It will also make you very thirsty and wee a lot as your body tries to flush out the by products from fat metabolism. This is a common symptom of type 1 diabetes but obviously they go into a severe more ketoacidosis due to prolonged lack of insulin and metabolism of glucose and start burning muscle for fuel.
    It’s quite complicated stuff but if you google fasting ketosis there’s loads of interesting info online. Michaels book was lacking in any science stuff which is a shame as I think people are interested.
    I know that athletes or very fit people are more efficient at burning fat as they are used to it so yes I think the 5.2 does reset the metabolism in a similar way.
    I have managed to this this after years of cycling and find I can ride for a few hours on an empty stomach. Always need coffee though !!!

  3. Nika

    Hey Martin!
    I’m also very interested in ketosis. I tried it out a few weeks ago and didn’t eat any carbs for 1,5 week. I lost quite some weight, but felt like I couldn’t sustain it – I started feeling really weak, dizzy, couldn’t walk straight some days and all in all didn’t get the energy boosts some people boast about.
    So now I just cut carbs on my fast days and allow myself fruit and yoghurt on normal days – still prefer not to eat rice, noodles, bread and potatoes though. Sometimes a baked good or chocolate pudding as a treat, but not regularly. I do think this really contributes to my quicker than average weightloss (7kg in 3 weeks, of which most during that first 1,5 week).
    I’ve also started working out fasted. I do this after work before my only meal of the day, so after fasting for over 20 hours. I do HIIT (Insanity), which combines cardio and strength through bodyweight exercises. So far my results have been worse than when I did the program before when eating regularly, but I’m waiting to see how it goes in two weeks when I do my second fit test. My body is most likely also learning how to switch to burning fat efficiently.
    What you said about going on a holiday, this reminded me of the “carb loaders” I know. They basically cut carbs during the week, then they “carbload” on Saturday – eating everything from pizza to ribs to whatever they want. They say that it doesn’t cause them to gain weight, because the body is still in fat burning mode and the glucose from the carbs goes straight to the muscles, giving the muscles the strength to keep working out through the next week. Hence carb ‘loading’. These people are basically in ketosis 3 days a week (it usually takes the body about 3 days to go into full ketosis).
    These are all bodybuilder types though, who do mostly strength training so it doesn’t really sound like a great idea for me. I wanna be lean, not buff.
    Anyway, long post – gonna head over to the next one

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