The Best and Worst Fats to Eat

This lifestyle is built on consuming  65% of the daily macros from fat. So many newbies think that they should eat any fatty food as long as they don’t contain carbohydrates. 

But the truth is, not all fats are created equal.
The truth is, as we talked about in the how to get enough fat is that all fats are not created equally. 

In fact, many fats used in restaurants, fast food chains, and in processed foods at the food market contain unhealthy fats that can do more harm than good to your health. 


So we have created a very useful list you can refer to when you are shopping for the health Keto-friendly fatty meals.

In this Keto Beginners Series, you’ll learn everything you need to know the difference between good fats and bad fats.

The Good Fats to Eat on Keto are!

These few types of fats should make up the majority of your calories on keto. 

We are looking for healthy fat sources that include saturated fats, monounsaturated fats (MUFAs), and some polyunsaturated fats (PUFAs).


We must stick to food that contains the fat mentioned above it is the best way to be successful living in the Keto lifestyle. 

Monounsaturated fats have been shown to improve insulin sensitivity, decrease the risk of heart disease, and even lower blood pressure.

Polyunsaturated fats should be consumed with a little more caution. Some PUFAs, such as Omega-3 fatty acids, are vital to brain health and should be part of any healthy diet. However, when PUFAs such as vegetable oil is heated or oxidized, they can form harmful compounds such as free radicals, which have been shown to increase inflammation in the body. This means you should never use PUFAs for cooking, and these fats should always be eaten cold, and never eaten if at all rancid. 

But what about saturated fats? Aren’t they unhealthy? We have been told they are our whole lives.

Studies have Change the Way we think about Saturated fats.

For decades we were been taught that saturated fats — from foods like red meat — were bad for our health. But new research suggests the complete opposite. 

Saturated fats may actually be good for us and come with tons of benefits. These may include:

Improved good to bad cholesterol ratio (HDL to LDL)
Healthier immune system functioning
Increased bone density
Improved hormone regulation
Improved “good” cholesterol levels
The Best Fats To Consume Are?

Here is a list of our recommended, healthy fat sources to eat in large amounts on keto:

Sources of healthy saturated fats include:

Eggs
Coconut oil or MCTs (medium chain triglycerides)
Grass-fed butter
Fatty cuts of red meat like NY strip steak, porterhouse, and t-bone
Lard
Palm oil
Sources of healthy monounsaturated fats (MUFAs) include:

Lard
Bacon with no nitrates
Olive oil
Avocado oil
Macadamia nuts
Fatty fish
Chia seeds
Healthy polyunsaturated fats (PUFAs) include:

Extra virgin olive oil
Nuts
Avocado and avocado oil
Sunflower seeds
Nuts
Fish such as salmon, tuna, mackerel, and trout
Note: Naturally-occurring trans fats including grass-fed animal foods and grass-fed dairy products like butter are perfectly fine to consume.

Now the Fats To Avoid!

Now that you understand the good fats to consume, let ’s go over fat sources you should avoid.

Unhealthy fat sources to avoid include processed trans fats and vegetable oils. 

Trans fats are typically used as a cheap substitute for natural, shelf-stable saturated fats. This means you must be very careful when purchasing packaged foods that may contain processed trans fats. Additionally, many restaurants will use processed trans fats to fry their foods, so try to be extremely cautious when you’re going out to eat.


Vegetable oils contain large amounts of omega-6 fatty acids, which when not balanced with sufficient omega-3s, can result in negative health effects, such as inflammation. 

Avoid these unhealthy fat sources:

Corn oil
Canola oil
Grapeseed oil
Peanut oil
Rapeseed oil
Safflower oil
Soybean oil
Sunflower oil
Margarine
Vegetable shortening
Stick to Natural Fatty Sources at the Right Ratio

Now that you understand the difference between good fats and bad fats on keto, you can make much better decisions when it comes to planning out your meals for the week. 

As long as you stick to the natural fat sources listed above, you’ll start experiencing the benefits of ketosis without the potentially negative effects of unhealthy fats.

 

5 Best Ways To Get Enough Fat On Keto

I bet you have a tough time getting your head around how to get the correct amount of fat on this new Keto diet?

New or old to this diet the consumption of healthy fats should be top on the list of your daily goals. 

Now that you are tracking your macros you may be finding it difficult to get enough fat. Well, here are 5 great way to solve that problem.

In this Keto Beginners Series, we’ve come up with a great list of my favorite ways to get more fats into your keto diet plan!

You Need The Correct amount of Fats to Truly Adapt to the Ketogenic Diet

High fat intake is the primary objective for getting your body to become keto-adapted. When you first start the ketogenic diet, you’ll need to replace the calories that previously came from carbs with healthy fat sources. As you start the Keto diet we need to replace the calories that came from cabs with healthy fats. 

For many people, getting the increased amounts of fat can be difficult, as it may take some time for your taste buds to get used to the change to high-fat foods. But remember, eating enough fat will help you avoid hunger during this phase of the diet.

How Power up Fat Intake on Keto

As promised here are the 5 best way to increase your fat intake:

#1. Turn Hot Beverages into Full-Fat Drinks deliciousness!

 “bulletproof coffee” 

Adding a healthy source of fat into a hot beverage is a great way to increase your fat intake.

The most popular version — known as bulletproof coffee — involves adding a tablespoon of coconut or MCT oil, a tablespoon of grass-fed butter, and stevia. Then, blend it all together to create a  keto-friendly coffee!

You can also do this with green tea, matcha tea, yerba mate, or even sugar-free hot chocolate. Make sure to add a fat source such as MCT oil or powder, coconut oil, cocoa butter, ghee, coconut oil, or grass-fed butter.

This is a great way to start you’re morning: Great source of healthy fat in a quick and easy. 

#2. Use Full-Fat Ingredients (no fat-free for us)

Forget about getting any foods that are “low-fat” or “fat-free”. These food products usually use sugar rather than fat and that is all bad for your ketogenic lifestyle. 

No nonfat yogurt for us it is full-fat yogurt all the way, and start adding fatty food sources into your grocery list, like as heavy cream, sour cream, and avocados.

#3. Add Fats to All Your Veggies

It’s too common for beginners to avoid eating veggies on keto because they’re afraid they’ll go over their daily carb intake. If you stay with to low-carb vegetable options and adding a fat source, it is a great way to ensure that you maintain a solid keto macro ratio.

Here are a few low-carb veggies to choose from:

Brussels sprouts
Zucchini
Broccoli
Cucumber
Cauliflower
Celery
Spinach
Kale
Mushrooms
Asparagus
Cabbage
Then, you can add a healthy fat source such as:

Ghee
Grass-fed butter
Extra virgin olive oil or avocado oil
Unrefined coconut oil
Macadamia nut oil
Full-fat salad dressings (blue cheese is my go to)
Don’t be afraid to add some low-carb flavorings to your keto veggie meal, such as jalapenos, apple cider vinegar, coconut aminos, ginger, garlic, cilantro, and coconut aminos.

#4. Fat Bombs!

This is a tasty craving killing option. Not only do the task like cheating they up your healthy fat intake for the day.

The general guidelines for creating fat bombs is to:

Add a base of fats, including coconut oil, grass-fed butter, ghee, cacao butter, nut butter, or coconut cream, then include some flavor such as cacao powder, vanilla extract, cayenne, or cinnamon
Follow this up with a zero-calorie sweetener or protein powder
Mix them together and store it in the freezer to have a readily available ketogenic-friendly snack whenever those cravings creep up on you!
#5. Stick to Fatty Cuts of Red Meat

A large part of your ketogenic diet should come from fatty cuts of meat. Instead of eating skinless chicken breast or turkey slices — which contain very little amounts of fat — consume fatty meats, including:

NY Strip Steak
Porterhouse
Ribeye
Salmon and other fatty fish
Grass-fed beef
Nitrate-free bacon
Nitrate-free sausage
Nitrate-free chorizo
Chicken thighs
T-bone Steak
Don’t be afraid to cook these in butter. Fattier cuts of meat will help you maintain the proper ketogenic macronutrient ratio ensure essential fat-soluble vitamins and minerals are a part of your diet.

Note: Try to stay away from processed meats such as pepperoni, salami, and other canned or lunch meats, as they often contain nitrates, which should be avoided. Nitrate-free versions are generally fine.

So we have taken the problem of not getting enough fat and give you 5 great to get what you need. 

Find your go-to meals that satisfy the macro’s needed and to crush any cravings you may come up against. If you need a snack to have fat bombs on hand. If it is salty, I use baba ganoush. There is a keto recipe for every craving and taste. 

 

What are Macronutrients?

The keto diet can be a very simple and easy way to find success with your nutrition goals once you’ve had the lingo down. 

First, we need to have a general understanding of nutrition including macronutrients. 

To get the full benefits of keto, you must restrict certain macros while increasing others.

 The goal of this post is to give beginners a solid understanding of macronutrients, what ones to enjoy and what ones to avoid in the ketogenic lifestyle.  

So let’s get started with what a macro or Macronutrient is!

What are Macronutrients?

Macronutrients are molecules our bodies use to create energy, rebuild your organs, and enable your metabolism to function. They are found in all foods in different amounts, which are measured in grams.

The three main macronutrients all foods are composed of are:

Proteins – 4 calories per gram
Carbohydrates – 4 calories per gram
Fats – 9 calories per gram
How to calculate Macros for Weight Loss

Before we go into the macronutrient ratio for the ketogenic diet, it’s important that you understand how weight loss works, no matter what nutrition protocol you’re following. 

It is important to first know how macronutrients for weight loss works before we look at the ratios needed to be successful on the keto diet. 

To lose weight, your body must burn more calories per day than you are eating (caloric deficit)

You need to have a calorie deficit of about 3500 calories to reduce 1 pound of body weight. So in terms of a deficit needed per day, you would divide 3500 by 7 days in the week. This equals 500 calories per day.

For example: If your body needs 2,100 calories to maintain your current weight, consuming 1,600 calories per day (a 500 calorie deficit) will result in 1 pound of weight loss per week. You can use many online macro calculators online to make to help with what your body needs to maintain current weight. 

What are the Macros needed to achieve Keto?

 To successfully reach a state of Keto your diet would have low amounts of carbohydrates, moderate protein, and high fat intake.

This means you must keep carbohydrates down to a minimum while consuming healthy fats and proteins for the bulk of your diet. 

This is what the standard  ketogenic diet macronutrient ratios look like:

Carbohydrates – 10% or less of total calories
Fats – 65% to 75% of total calories
Protein – 25% to 35% of total calories
With the ratios above in mind, you can now allocate your macros based on your calorie allowance goal. 

 To Calculate and track your macros is the fastest way to use Keto to lose weight, don’t leave anything to guesswork. With is approach you will turn your body into a fat burning machine. 

Let’s go over each macronutrient and how they should be thought about on keto:

Carbohydrates

This is the macro you will watch the most. Most people on keto should stay under 30g net carbohydrates per day. 

Net carbohydrates = total carbohydrates – fiber – sugar alcohols

How to calculate Carbs: If your total calorie allowance calories are 2,000, 5% of carbs means you should only consume 25g per day. This is calculated by multiplying 5% by 2,000 = 100. Then divide 100 by 4, because there are 4 calories per gram of carbs.

Protein

Protein should come mostly from animal meats, eggs, full-fat dairy, and other whole food sources. 

How to calculate: If your total calorie allowance is 2,000, 25% of protein means you should consume 125g of protein. This is calculated by multiplying 25% by 2,000 = 500. Then divide 500 by 4 because there are 4 calories per gram of protein.

Fats

Fats will be the majority of your macro consumption on the keto diet. It’s important that you consume healthy sources of fat (good fates) and avoid vegetable oils and processed fats.

How to calculate: If your total calorie allowance is 2,000, 70% of fats means you should consume 155g of fats. This is calculated by multiplying 70% by 2,000 = 1,400. Then divide 1,400 by 9 because there are 9 calories per gram of protein.

The Key to making good Macro choices

Read labels and search out all hidden carbs. In future posts, we will answer some of the questions about these hidden carbs. 

 

 

 

Keto for beginners! Time to get started.

Keto for beginners! There are many

Keto for beginners, we need health fats to make this diet work.
Keto for beginners, let’s get started.

diet skeptics out there. After all, the idea of eating more fat and fewer carbs goes completely against everything we have been taught about nutrition. Consuming a big portion of carbohydrates was always encouraged for a “well-balanced diet”.

But thanks to modern science, we have discovered that following a low carb, high-fat lifestyle may actually be the most effective weight loss regimen in existence, and the best diet for overall health and wellbeing. In this article, we’re going to dive deep into why following a ketogenic diet can help you drop fat faster than ever while feeling great all the while.

What is the Ketogenic Diet?

The ketogenic diet is a low carbohydrate, moderate protein, a high-fat diet that was initially prescribed to children with epilepsy back in the 1920s. But it wasn’t until the past couple of decades that scientists started researching the weight loss and mental clarity benefits that come with restricting carbohydrates.

Successfully following a keto diet means you must eliminate most carbohydrates from your diet and replace them with healthy fats and protein. It’s important that your fat comes from the right sources, as not all fat is created equal.

How Does Keto Work?

There are two main energy sources that your body can run on, glucose (from carbohydrates and, to a lesser extent, protein) or ketones (from fats). 

The only way to use ketones as a primary fuel source is by restricting carbohydrates and increasing healthy fat intake. By doing so, you enter a fat burning mode also known as ketosis. This is because glucose takes priority for energy if it is present in high enough amounts in your body. When you highly restrict carbs in your diet, you use fats — both dietary and stored body fat — for energy instead. 

Ketones are molecules that can supply the brain and body with energy. In fact, many parts of your body prefer this fuel source over glucose. Not only do you receive the benefits of weight loss by becoming a fat-burner, but you’ll begin to experience mental clarity and improved mood, among other benefits. 

For example, the ketogenic diet may also decrease insulin levels and lower insulin sensitivity. High insulin levels contribute to weight gain and certain metabolic diseases such as type 2 diabetes.

Aren’t Fats Bad for Your Health?

There is a common misconception that eating fats make you fat and unhealthy. However, advice from nutritionists and researchers in the past failed to mention that there are good fats and bad fats.

Additionally, we were conditioned to think that saturated fats cause heart disease. Recent studies have debunked this and have demonstrated that saturated fats are actually healthy for you 

In fact, many parts of our bodies actually prefer to run on fats rather than carbohydrates. Ketones have been shown to help your mitochondria produce more energy and supply the brain with a more efficient energy source.

Good fats to consume on keto include saturated, monounsaturated and certain polyunsaturated fats such as:

Butter
Red meat
Cream
Coconut oil
Eggs
Palm oil
Olive oil
Macadamia oil
Lard
Avocados
Walnuts
Fatty fish


Conversely, unhealthy fats such as vegetable oils and certain polyunsaturated fats can increase the risk of heart disease, harm your gut health, and increase LDL “bad” cholesterol.

Avoid consuming unhealthy vegetable oils including:

Cottonseed oil
Sunflower oil
Safflower oil
Soybean oil
Canola oil
Corn oil
Margarine
Vegetable shortening


Studies Show that Keto is the Most Effective Weight Loss Diet

Scientific literature has suggested that adopting a ketogenic lifestyle may be the most effective diet for weight loss. 

One randomized control study looked into the effects of keto in conjunction with a Crossfit training routine to see determine its efficacy. The results found that the participants who followed a ketogenic diet experienced a significant decrease in body fat percentage, body weight, and overall fat mass compared to the group who consumed more carbohydrates 

Following a low carb, high-fat lifestyle helps you preserve muscle mass and improve various markers of metabolic disease such as inflammation, high blood pressure, and obesity 

5 Reasons Why Keto is the Best Diet for Weight Loss

There are various changes that occur in your body when you enter a state of ketosis, all of which allow you to burn fat more efficiently and lose weight faster. Here’s why the keto diet is the most effective weight loss protocol:

#1) Appetite Suppression

Think back to a time where you tried to a diet that required calorie restriction and low fat intake. Chances are, you felt very hungry and ended up binge eating soon after.

The ketogenic diet helps you feel satiated because it positively alters your hunger hormones, ghrelin, and leptin 

#2) Higher Protein Intake

A standard ketogenic diet is higher in protein compared to the standard American diet. Contrary to popular opinion in the keto community, higher protein intake is actually good for you and will help you lose weight. 

Protein is known as the most filling macro out of the three (protein, carbohydrates, fats). Higher protein consumption will help you stay fuller for longer periods of time.

#3) Protects Muscle Mass

Being in a state of ketosis prevents your body from breaking down muscle for energy. When compared to standard, carbohydrate-rich diets, the ketogenic diet spares muscle when calories are under maintenance level.

#4) Ability to burn fat fast.

When you restrict carbohydrates and increase your fat intake, you’re driving your metabolism to burn fats for energy. This means your body uses both fat intake and stored fat as a fuel source, which results in fast weight loss.

#5) Increased  Energy Levels

We have all eaten a carb heavy meal with great energy for an hour or so after till that crash soon after. If you don’t have more food (carbs) you get hangry. This comes from spikes of blood sugar.

Ketones provide an even spike-less energy source with no mid-day crashes.

The Ketogenic Diet Will Help You Reach Your Weight Loss Goals Faster.

While other diets may work to help you lose weight, it usually comes with negative consequences. Low fat, calorie restricted diets can lead to excessive cheat days due to the lack of tasty satisfying foods. 

Conclusion

 

With the information, you have just learned you are moving from Keto for beginners to Ready to succeed in your Keto life.  If you need more information or meal ideas please check out @brentbowseronline