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What Fats Are Good For Ketosis?

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 >>

Can Eating Mostly Fat Help You Lose Weight?

Can Eating Mostly Fat Help You Lose Weight?

Every January, fat's in the crosshairs of health columnists, fitness magazines, and desperate Americans. This year, PopSci looks at the macronutrient beyond its most negative associations. What’s fat good for? How do we get it to go where we want it to? Where does it wander when it’s lost? This, my friends, is Fat Month. The ketogenic diet didn’t start as a weight-loss method. It was a treatment for epileptic kids—one of the few that worked, especially for those who had already tried traditional medications. But odds are the only people you’ll hear talking about it today are those looking to drop a few pounds without giving up butter. Keto, as it’s known among dieters, is based around getting most of your calories from fat, some from protein, and almost none from carbohydrates. It’s like a more extreme form of Atkins, except keto actually came first. It became an epilepsy treatment back in the 1920s, whereas the weight-loss paper that inspired Dr. Atkins to establish his low-carb diet wasn’t published until 1958. The idea of eating fat in order to lose fat is obviously appealing. Oils and fats are filling and soothing, so prospective dieters feel they might not have to sacrifice as much. And everyone knows that carbs are the devil anyway, right? If it started as a medically-prescribed diet, surely it must be healthy. But like your opinion on most fad diets, your thoughts on keto are probably based on vague notions sourced from the nightly news. Food trends tend to skyrocket to fame and fall from grace before science ever has a chance to weigh in. But you should want to see solid research before you commit to a whole new way of eating. In honor of PopSci’s Fat Month, let’s do a quick refresher on what keto really is—and whether it works. What is the 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 >>

Eating Fat To Lose Weight? The Ketogenic Diet Is High-fat And Low-carb

Eating Fat To Lose Weight? The Ketogenic Diet Is High-fat And Low-carb

But he didn’t start dropping the pounds until a friend who had lost a lot of weight suggested he try a ketogenic diet. Gross switched to the high-fat, ultra-low-carb diet and lost 70 pounds in seven months. And he’s kept at it for five years. Though online searches about ketogenic diets started spiking last year, the diet was created in the 1920s as a way to treat epilepsy. When you’re on a keto diet and you’re in what’s called ketosis, a metabolic process forces the body to burn stored fat because there’s not enough glucose for energy. Fans of the keto diet say they have more energy and better focus. The diet, however, is restrictive and can be difficult to maintain. A group of local nutrition experts say the diet is safe, but they were split over whether they would recommend it for everyone. Burning fat How does the diet work? Our bodies break down carbohydrates when we eat. Those carbs are turned into glucose that fuels our cells, giving us energy. Eating keto A difficult start Continue reading >>

What Are Good Fats On A Low Carb Diet?

What Are Good Fats On A Low Carb Diet?

Not all fats are created equal. Eating the right (healthy) fats is very important, especially on a ketogenic/low carb diet where fat makes up ~70% of your daily caloric intake. All the important facts and supporting studies are included further down in this article but here’s what you need to know about good and bad fats in a nutshell: Good Fats Saturated Fats = Good Found in red meat, butter, ghee, lard, cream, eggs, coconut oil (MCTs) or palm oil Monounsaturated Fats = Good Found in extra virgin olive oil, avocados, avocado oil and macadamia nut oil Natural Trans Fats = Good Found in meat from grass-fed animals and dairy products Bad Fats Processed Polyunsaturated Fats = Bad Avoid vegetable and seed oils including: Canola, Soybean, Corn, Sesame, Grapeseed, Peanut, Sunflower Processed Trans Fats = Bad Avoid processed foods, fast foods, margarine and commercially baked goods. IMPORTANT: Most of your daily fat intake should consist of saturated and monounsaturated fats. Fat is identified by the amount that’s dominant in the mixture. Extra Virgin Olive Oil is about 73% monounsaturated fat so it is considered monounsaturated. Butter is about 65% saturated and thus a saturated fat. Below is a breakdown of each type of fat so you can start eating the right fats immediately. Saturated Fatty Acids (SFAs) Saturated Fats Don’t Increase Chances of Heart Disease Saturated fats are great! Although the government has condemned saturated fats to fat hell, there have been many studies with extremely conclusive results (21 studies with a total of 347,747 subjects) showing that there is no significant evidence of saturated fat increasing risk of heart disease in any way.2 Saturated Fats Increase Concentrations of Larger LDL Cholesterol is extremely important to us. It is used to m 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 >>

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 >>

Comprehensive Food List For The Keto Diet

Comprehensive Food List For The Keto Diet

In this post you’ll get a full Keto Food list to better help you manage your ketosis plan. Approved Keto Fats The very basis of the keto diet is to encourage your body to use fat as its primary fuel source instead of carbohydrates. This means that quality sources of fats including oils, nuts and seeds should make up most of your caloric intake. Although we’re typically told to avoid eating too much fat, it’s actually a vital nutrient that’s needed by your body to keep every cell in your body healthy. Including more of the right types of fats in your diet is also a great way to promote an efficient metabolism that delivers an even source of energy throughout the day without sudden hunger pangs or cravings. It also increases satiety and makes you feel full for longer while boosting the amount of stored fat that your body burns throughout the day for effective weight loss and healthy weight management. When it comes to including fats in your keto diet, it’s vital that they’re from the right sources. Natural sources of saturated fats, monounsaturated fats and polyunsaturated fats will help your body to enter and stay in ketosis (fat burning mode). To ensure you’re getting enough of these, focus your diet on meats and nuts and use healthy oils and butters to cook with. Try to make sure that you’re getting a good balance of omega 3 to omega 6 fatty acids by including fatty fish as well. Processed fats, i.e. chemically altered trans fats are very damaging to your body and should always be avoided. Keto Approved Meats and Protein In addition to fats, meat is a staple of the ketogenic diet. They’re low in carbohydrates, higher in fats and contain quality protein which aids to maintain lean muscle mass on a low-carb diet. Most fresh meats are also rich in B vita Continue reading >>

What To Know About The Ketogenic Diet

What To Know About The Ketogenic Diet

The ketogenic diet, described as “Atkins on steroids” for its focus on foods high in fat and protein and low in carbohydrates, is growing in popularity but some nutritionists warn it may not live up to the hype. The diet’s proponents say that it is the best way to lose weight without feeling hungry and that it increases energy levels. Celebrities including Kim Kardashian and Adriana Lima and athletes from LeBron James to Tim Tebow have all reportedly followed some form of low carb diets. “Absolutely this diet works,” New York-based registered dietitian nutritionist Maya Feller told ABC News. “It is going to give people weight loss.” The ketogenic, keto for short, diet was developed in the 1920s after it was noticed that after fasting, epileptics would experience a marked reduction in their seizures. The diet is designed to get your body into a state called ketosis where your body is so low on carbohydrates it starts burning fat for fuel. Ketosis is also what the body does when fasting. Keto dieters drastically cut carbohydrates to about 10 percent of their daily diet, which in some cases can be just 20 grams of carbohydrates per day. That amount of carbohydrates is equivalent to one slice of white bread per day, according to Feller. Nutritionists also stress that followers of a keto diet should get their fat intake from healthy fats like olive oils and nuts. Samantha Kafedzic, 31, has lost 17 pounds since starting on a keto diet four weeks ago. Kafedzic, who admits she now eats “very different” meals from her daughter, said she feels better overall in addition to the weight loss. “I have more energy with this one running around,” Kafedzic said, pointing to her daughter. “My workouts are so much better. I definitely have more stamina.” The key t Continue reading >>

The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating

The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating

The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>

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

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

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

22 Foods To Eat On A Ketogenic Diet

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 >>

Best Foods To Eat On The Keto Diet

Best Foods To Eat On The Keto Diet

Best Foods to Eat on the Keto Diet The keto diet is all about enjoying high fat, moderate protein, and low carb foods which promotes weight loss and other benefits to health. However, it’s no secret that changing dietary lifestyle takes time and planning. Knowing the best foods to eat on the keto diet will ensure you are prepared, allowing for a smoother transition and faster results. Therefore if you are wondering how to get started, let’s look at the best foods to eat on the keto diet. #1 Best Foods to Eat In summary on the keto diet you should be tailoring your meal plans around the following foods: Healthy fats Protein Non-starchy veggies Some fruits Most full-fat dairy There is a stigma attached to fats which makes most people avoid them, but you don’t need to be afraid on the keto diet. Healthy fats are your top priority and form the highest percentage of your daily intake. Why? One simple reason, the keto diet works better with a greater fat content which means you are more likely to stay in or hit ketosis. And don’t forget, fat is also satiating which means you will feel fuller for longer. Let’s take a look at the best foods to help you obtain your daily fat quotas: By adding these natural fats and oils into your cooking, you will boost your fats and ensure ketosis kicks in and stays constant. Butter Ghee Nut and seed oils (coconut, sesame, flaxseed, almond, peanut etc) Olive oil Avocado oil Animal fats (goose, duck, lard, etc) Cocoa butter MCT oil Nuts and seeds are great for a healthy keto friendly snack; however, the carb values do vary so keep portion control in mind. Here are the best nuts and seeds for the keto diet: Pecans Brazils Macadamia Walnuts Sunflower seeds Fatty fish are a good source of healthy omega fatty acids without the added worry 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 >>

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 >>

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