Where To Buy High
You can find some fantastic meats at your local butchers or fishmongers. Strike up a conversation with them and find out where they source their meats from.
There are also various websites that will ship you grass-fed beef, free-range chicken, wild-caught fish, and sugar-free bacon! Here are 2 of our favorite websites for buying quality Keto meats:
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Which Fats And Oils Should I Eat On A Ketogenic Diet
On a well-formulated ketogenic diet where 70-80% of your daily energy comes from fat, the majority of your dietary fat should be from sources of monounsaturates and saturates. Hereâs a table of the best fats and oils to consume on a ketogenic diet:
We only need about one teaspoon each of omega-6 and omega-3 fats each day to meet our essential fatty acid needs. Too much omega-6 in particular is not well-tolerated by our digestive tract. The older âhigh linoleicâ versions of safflower and sunflower oil are 65-75% omega-6, so if even one third of your daily energy needs came from one of these oils, that 600 kcal would contain 8 teaspoons of omega-6 fat. Thatâs way too much, and way out of balance with a normal omega-3 fat intake. High omega-6 oils such as corn, soybean, cottonseed, peanut, and the older versions of safflower and sunflower are good sources of essential omega-6 fatty acids if one is consuming a low fat diet. In that case, most of your daily energy comes from carbohydrates and fat is just a sliver of your daily energy use.
Olive oil is pretty close to ideal in its fatty acid composition. Other good fat sources are high oleic safflower and sunflower oils, plus lard and canola oil.
What Are Some High Fat Low Protein Foods
If you are looking for some high fat low protein foods for your keto diet, they are the same as the ones mentioned above. Your diet should consist of avocados, cheese, eggs, nuts, chia, hemp and flax seeds, olive oil and even dark chocolate. Not only are they rich in healthy fats, but they also have vitamins, minerals and antioxidants that are great for your heart and general health .
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Extra Virgin Olive Oil
A staple in the Mediterranean diet, olive oil is a healthy fat food loaded with good-for-you monounsaturated fats. It also contains vitamin E and vitamin K, two powerful antioxidants that will help to protect you from oxidative stress and free radicals.
One study found that healthy consumption of this heart-healthy fat can contribute to lower incidences of coronary heart disease and prostate and colon cancers.
To preserve all the goodness of olive oil, consuming it raw as a salad dressing is the best option. Cooking unsaturated fats leads to oxidation and to the loss of important nutrients and properties.
Best Fats To Eat On A Keto Diet
What are the best fats to eat on a keto diet? Fats are your friends on the keto diet. Incorporating natural fats into your meal plan is what the keto diet is all about. Be aware that bad fats must be avoided at all costs on the Keto diet. These include processed trans fats and polyunsaturated fats. Hydrogenated and partially hydrogenated oils. Processed vegetable oils include cottonseed, sunflower, safflower, soybean, and canola oils. These are often used in cookies, crackers and pre-prepared foods, especially fast food. They are extremely bad for your health!
Below you will find a list of the best fats to eat on a keto diet:
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Olives And Extra Virgin Olive Oil
Olives are a great source of monounsaturated fat known as oleic acid.
This same fat is also found in high amounts in unrefined cold-pressed oil from olives.
Regular intake of oleic acid has been linked with a lower risk of developing heart disease and reduced inflammation .
Almost all of the calories in fresh olives come from their high-fat content, making them a great keto-friendly snack.
Use cold-pressed oil as a dressing for salads, mixed it in with fresh vegetables, or as part of a marinade for meat.
Full List Of Ketogenic Diet Foods
Fats and Oils
Most of your calories should be sourced from fats while on a ketogenic diet. That said, you always have the choice of what you find palatable and what you dont want to eat. You can mix and come up with many different ways to make your food more scrumptious, such as adding dressings, sauces, or using more butter than you did before.
While the body needs fats, too much of it can be dangerous especially if you get them from the wrong sources. In a ketogenic diet, there are several types you should consume, but this shouldnt make things hard since most foods are usually a combination of different kinds of fats. Below is a brief overview to give you a better idea.
- Trans Fats. Avoid this as much as possible. These are hydrogenated fats that have been chemically processed in order to prolong the shelf life of many foods. An example of a food high in trans fats is margarine, which if consumed too much can cause heart problems.
- Polyunsaturated Fats. There are two types of these: the processed and the natural. Processed polyunsaturated fats are found in margarine spreads, while natural polyunsaturated fats are sourced from fatty fish and animal protein.
- Monounsaturated Fats. You can find these in macadamia nuts, avocado, and olives.
- Saturated Fats. You can find these in lard, coconut oil, ghee, and butter.
Below are some food choices rich in oils and fats that are beneficial to the ketogenic diet:
- MCT oil
- Non-hydrogenated animal fat
- Fatty fish
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Keto Food Pyramid: What To Eat And What To Avoid In A Keto Diet
If you want to start your transition to the ketogenic diet plan and have no idea what to eat and what to avoid, then its for the best that you follow a proper layout of the keto food pyramid.
The keto food pyramid, like the one shown in the image above, is an illustration of all the types of keto-friendly foods that we should eat in specific quantities and proportions while following the ketogenic diet.
To be more specific, the ketogenic diet largely focuses on eating:
- 5-10% calories from net carbs
- 20-30% calories from proteins
- 65-75% of calories from healthy fats
If you look closely at the keto food pyramid, there arent any grains included. What is more, here are some foods that you can eat freely, whereas you need to consume other foods in limited proportions.
In this post, we have listed the categories of foods that you should eat as well as the ones you should avoid. Lets start with the ones that you can eat in large proportions, eventually coming to the ones that can be consumed minimally or avoided all at once.
Be Strategic About Polyunsaturated Fats
These fats fall into two categories: omega-6 and omega-3. Both types play important roles in cell signaling and are essential for health, but the ratio is important. As a November 2018 paper in Open Heart points out, reducing intake from omega-6 fats while boosting omega-3s creates a more favorable level of stress in the body. A little stress is OK, but a lot of stress is not!
Limit Omega-6 Fatty Acids
Omega-6 fats promote inflammation that has beneficial effects for the body, such as blood clotting, but it can quickly become too much of a good thing. Omega-6s break down into arachidonic acid, a fatty acid that is thought to increase inflammatory markers in the body and contribute to plaque on the arteries, which can lead to heart disease.
- Soybean, corn and vegetable oil
- Meat and dairy from non-grass-fed cows
Corn, soybean and vegetable oils are common ingredients in processed foods and commonly used in restaurants, so it’s easy to accidentally meet your body’s omega-6 requirement without even trying. That’s why it’s important to read labels and avoid products containing omega-6-rich oils never cook with corn, soybean or vegetable oils and choose meat and dairy sourced from grass-fed animals .
Get More Omega-3 Fatty Acids
Omega-3s exist in vegan food sources such as nuts and chia, flax and hemp seeds, but this form of omega-3 is less beneficial for the body. The really powerful omega-3s are found in:
- Grass-fed meat or dairy
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Intermittent Fasting & Keto
Some people on a keto diet choose to also practice intermittent fasting to speed up weight loss or when trying to reverse type 2 diabetes.
Intermittent fasting involves cycling between periods of fasting and eating. When eating a keto diet, many people feel hungry less often. And since we advise eating only when you are hungry, this means that you might naturally begin to eat fewer meals a day or you may deliberately plan fewer meals to match your reduced appetite. For some people, this could mean eating two meals a day . For others, this could mean eating once a day, which is often referred to as OMAD, meaning one meal a day.
Want to learn more about the potential benefits of intermittent fasting or need information on how to get started? Read our full guide to intermittent fasting >
Final Conclusion On How Many Fats Are You Supposed To Eat On The Keto Diet
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Healthy Polyunsaturated Fats For Keto
Polyunsaturated fats are important for a whole host of reasons, and can be split into two major classes:
Both are essential fatty acids, meaning your body cannot produce them and they need to be sourced from your diet.
While both types of fat are needed, its important to maintain a healthy balance between the two. Consuming an excess of Omega-6s in relation to Omega-3s may promote inflammation and poor health outcomes .
Ideally, were aiming for a 1:1 ratio, but in the standard western diet, the ratio is often more than 16:1 Omega-6:Omega-3 .
Why Should You Opt For Healthy Fats On Keto
When you look up keto diet recipes online and on YouTube, you are likely to find people heaping insane amounts of cheese, cream, butter and other no so healthy fat options in their daily food options. While there is no doubt that these foods are delicious, using healthy fats for keto is much better for your overall health.
As we stated above, some saturated fats are okay on your diet but consuming too much of them can cause cholesterol to build up in your body.
High cholesterol puts you at a higher risk of heart disease. You develop fatty deposits in your blood vessels which grow overtime eventually making it difficult for enough blood to flow through your arteries. This blockage can lead to a blood clot leading to a life-threatening or even fatal heart attacks or stroke .
Weight gain while keto has been praised for its effects on weight loss, consistently opting for high calorie high fat foods can lead to weight gain. Remember that consuming too much of this macronutrient can even prevent ketosis.
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What Is The Keto Flu
That’s a phrase used to describe symptoms some people experience during the first four to seven days on the keto diet. You may feel exhausted, irritable and have a bad case of brain fog, or inability to focus. Dieters also report feeling nauseous, dizzy and achy.
The keto flu happens when your body switches from using carbohydrates as its primary energy source to processing fats instead, which don’t break down as easily. It’s a period of adjustment. It’s not harmful, and after the phase passes you’ll feel better.
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Fatty Acid Chain Length
- Short-chain fatty acids have 5 or fewer carbons. Short-chain fatty acids are present in small amounts in butter and cream.
- Medium-chain fatty acids have 6-12 carbons. Examples of foods that contain medium-chain fatty acids include coconut oil and MCT oil. Butter and cream also contain a small amount of MCTs.
- Long-chain fatty acids have 13 or more carbons. Most of the fats in food are made up of long-chain fatty acids. Examples of foods that contain long-chain fatty acids include meat, poultry, fish, dairy, nuts, seeds, avocado and olives.
You can read more about what fats to eat here.
Greek Yoghurt And Nuts Smoothie
Another snacking option that can keep you full for longer can be a nut smoothie. Healthy nuts like almonds, walnuts and cashews are rich in fats and can be a perfect addition to your smoothie. In order to make the smoothie protein-rich you can add Greek yoghurt. This yoghurt is rich in protein and can help maintain your gut health.
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