What are the healthiest fats to consume on a ketogenic diet. How can you incorporate more beneficial fats into your keto meal plan. Which fats should you avoid on keto and why. What is the ideal fat intake for maintaining ketosis.

The Importance of Fat Selection on the Ketogenic Diet

The ketogenic diet, renowned for its high-fat, low-carbohydrate approach, has gained significant popularity in recent years. However, not all fats are created equal when it comes to health and nutritional benefits. Understanding which fats to embrace and which to avoid is crucial for anyone following or considering a keto lifestyle.

On a ketogenic diet, 55-60% of daily caloric intake should come from fat. For someone consuming 2,000 calories per day, this translates to approximately 122-133 grams of fat. But what types of fat should make up this substantial portion of your diet?

Healthful Fats to Prioritize on Keto

Unsaturated fats have been shown to have positive impacts on health, including a lower risk of mortality. Here are some of the best sources of healthy fats for keto dieters:

• Avocados and avocado oil
• Nuts (walnuts, macadamias, almonds, Brazil nuts)
• Seeds (flax, pumpkin)
• Oily fish (salmon, tuna, anchovies, sardines)
• Olives and olive oil

These foods not only provide the necessary fat content for ketosis but also offer additional health benefits. For instance, oily fish is rich in omega-3 fatty acids, which have anti-inflammatory properties and support heart and brain health.

The Coconut Oil Conundrum

Despite being a source of saturated fat, coconut oil has shown some promising health benefits. A 2018 study revealed that coconut oil increased high-density lipoprotein (HDL) or “good” cholesterol more effectively than olive oil and butter. HDL cholesterol plays a crucial role in protecting against heart disease.

Fats to Limit or Avoid on the Keto Diet

While the keto diet is high in fat, certain types of fat should be consumed in moderation or avoided altogether:

Trans Fats: The Keto Nemesis

Trans fats, primarily found in processed foods, have been banned by the FDA due to their negative health impacts. They raise levels of low-density lipoprotein (LDL) or “bad” cholesterol while lowering good cholesterol, increasing the risk of heart disease. Before the ban, trans fats were commonly found in:

• Fried foods
• Microwave popcorn
• Frozen pizzas
• Baked goods
• Ready-to-use frosting
• Coffee creamers

It’s worth noting that small amounts of naturally occurring trans fats in animal products are generally not considered harmful.

Navigating Meat Consumption on Keto

While many keto dieters rely on meat to meet their fat and protein requirements, certain precautions should be taken:

1. Opt for fresh cuts over processed meats
2. Choose cooking methods like steaming, boiling, or stewing over grilling or barbecuing
3. Prefer grass-fed over grain-fed meat
4. Incorporate more white meat (chicken, turkey) into your diet

A 2019 study found that individuals consuming one serving of beef daily had three times the levels of a chemical linked to heart disease compared to those who ate primarily white meat or plant-based protein.

Strategies for Increasing Healthy Fat Intake on Keto

For those new to the keto diet, reaching the required fat intake can be challenging. Here are some practical strategies to incorporate more healthy fats into your daily meals:

Fat-Infused Beverages

Add butter or coconut oil to hot drinks such as coffee, matcha, green tea, or hot chocolate. This not only increases your fat intake but can also enhance the flavor of your beverages.

Vegetable Vehicles for Fat

Use low-carbohydrate vegetables as a vehicle for high-fat dressings or dips. For example, pair broccoli, zucchini, or celery with avocado-based dips or olive oil dressings. This creates a nutrient-dense, high-fat snack or side dish.

Fat Bombs: Keto’s Secret Weapon

Fat bombs are ball-shaped snacks high in fat and low in carbohydrates. They typically contain coconut or nut butter as a base and can be prepared in advance and frozen for convenient consumption.

Embracing Oily Fish

Incorporate more oily fish like salmon or tuna into your diet. These fish not only provide essential omega-3 fatty acids but also contribute significantly to your daily fat intake.

The Role of Saturated Fats in Keto

The debate surrounding saturated fats continues in the scientific community. While the Dietary Guidelines for Americans 2015-2020 recommend limiting saturated fat sources like red meat, butter, and dairy due to their association with heart disease, recent research has presented a more nuanced view.

A 2016 meta-analysis suggested that butter has only a small association with mortality, cardiovascular disease, and diabetes. This finding challenges the long-held belief that all saturated fats are inherently harmful.

However, it’s important to note that the keto diet’s high fat content doesn’t give carte blanche to consume unlimited amounts of saturated fat. Balance is key, and prioritizing unsaturated fats while moderating saturated fat intake is generally recommended.

Practical Tips for Optimizing Fat Intake on Keto

Implementing a high-fat diet can be daunting at first. Here are some practical tips to help you optimize your fat intake on the ketogenic diet:

Meal Planning

Carefully plan your meals to ensure you’re meeting your fat requirements without exceeding your carbohydrate limit. This can help prevent the common pitfall of under-consuming fat, which can hinder ketosis.

Diversify Your Fat Sources

Don’t rely on a single type of fat. Incorporate a variety of healthy fats into your diet to ensure you’re getting a broad spectrum of nutrients. This could include a mix of animal-based fats (like those from grass-fed beef or eggs) and plant-based fats (like avocados or nuts).

Quality Over Quantity

While quantity is important for reaching ketosis, the quality of fats you consume is equally crucial. Opt for high-quality, minimally processed fats whenever possible. For instance, choose extra virgin olive oil over refined vegetable oils.

Listen to Your Body

Pay attention to how different fats make you feel. Some people may find they digest certain fats better than others. Adjust your fat sources based on what works best for your body.

Potential Risks and Considerations

While the ketogenic diet can be effective for weight loss and managing certain health conditions, it’s not without potential risks:

Cardiovascular Health

The high fat content of the keto diet, particularly if it includes large amounts of saturated fat, may raise concerns about cardiovascular health. Regular health check-ups and lipid panel tests are advisable for those on a long-term keto diet.

Nutrient Deficiencies

The restrictive nature of the keto diet can potentially lead to nutrient deficiencies, particularly in vitamins and minerals typically found in higher-carb foods. Careful planning and potentially supplementation may be necessary to prevent these deficiencies.

Keto Flu

Some people experience the “keto flu” when transitioning to a ketogenic diet. Symptoms can include headache, fatigue, nausea, and irritability. Ensuring adequate hydration and electrolyte balance can help mitigate these symptoms.

The Future of Fat in Ketogenic Nutrition

As research in nutrition and metabolism continues to evolve, our understanding of fats and their role in the ketogenic diet is likely to become more nuanced. Current trends suggest a move towards a more personalized approach to nutrition, recognizing that individual responses to different types of fats can vary.

Emerging research is also exploring the potential benefits of specific types of fats, such as medium-chain triglycerides (MCTs), in enhancing ketosis and providing other health benefits. As our knowledge grows, the recommendations for fat consumption on the keto diet may be refined further.

It’s crucial for those following a ketogenic diet to stay informed about the latest research and recommendations. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance on optimizing fat intake for individual health goals and needs.

In conclusion, while fat is a cornerstone of the ketogenic diet, the type and quality of fats consumed play a crucial role in overall health outcomes. By prioritizing healthy fats, moderating potentially harmful ones, and staying informed about nutritional research, keto dieters can optimize their fat intake for both ketosis and long-term health.

Healthy fats for keto and how to use them

The ketogenic, or keto, diet is high in fat and low in carbohydrates. However, some types of fat bring health risks, including heart disease. Healthful fats for keto include olive oil, avocado oil, nuts, and seeds.

People on the keto diet need to get 55%–60% of their daily calories from fat in order to stay in ketosis. This means that a person consuming 2,000 calories per day needs approximately 122–133 grams (g) of fat daily.

In this article, we will look at the more healthful fats to include in the diet and which ones to limit.

Share on PinterestOily fish, nuts, seeds, avocados, and olive oil contain healthful fats for people following the keto diet.

Many researchers still debate the health risks and benefits of different fats.

The Dietary Guidelines for Americans 2015–2020 recommend limiting sources of saturated fat, such as red meat, butter, and dairy, due to their links with heart disease.

However, a 2016 meta-analysis indicates that butter has only a small association with mortality, cardiovascular disease, and diabetes.

What is clear is that unsaturated fat has a positive impact on health. In 2016, researchers investigated a large population study that had followed people for three decades. They found that consuming higher amounts of unsaturated fat was associated with a lower risk of mortality.

According to Harvard School of Health, foods that contain unsaturated fat include:

• avocados and avocado oil
• nuts, such as walnuts, macadamias, almonds, and Brazil nuts
• seeds, such as flax and pumpkin seeds
• oily fish, such as salmon, tuna, anchovies, and sardines
• olives and olive oil

These are all healthful sources of fat for people following the keto diet.

Despite being a source of saturated fat, coconut oil also has some health benefits. A 2018 study showed that coconut oil increased high-density lipoprotein (HDL), or good, cholesterol compared to olive oil and butter. This type of cholesterol can protect against heart disease.

Trans fats

Most trans fats in the Standard American diet come from hydrogenation, which turns oils into solids and prevents them from going rancid. This is how manufacturers used to make margarine.

However, in 2015 the Food and Drug Administration (FDA) banned manufacturers from adding trans fats to food products because they have no health benefits and raise levels of low-density lipoprotein (LDL), or bad, cholesterol in the blood while lowering good cholesterol. This can increase the risk of heart disease.

Previously, manufacturers in the United States added trans fats to many processed foods. According to the Centers for Disease Control and Prevention (CDC), foods included:

• fried foods
• snacks, such as microwave popcorn
• frozen pizzas
• baked goods
• ready-to-use frosting
• coffee creamers

Trans fats do occur naturally in small amounts in animal fats. They have been in the food chain ever since people started domesticating animals for food. There is little evidence that naturally occurring trans fats are harmful.

Some meat products

Many people on a keto diet aim to reach their fat and protein ratios by consuming meat products. However, aside from the potential risks of saturated fat, some meat products have downsides.

According to a 2018 analysis, cooking meats at high temperatures can produce carcinogens, which are compounds linked to cancer. Additionally, processed meats, such as bacon, sausages, and ham, may contain even higher levels of potential carcinogens.

When eating meat on the keto diet, it is best to:

• eat cuts of fresh meat rather than processed meat
• steam, boil, or stew meat rather than grilling or barbecuing
• choose grass-fed meat over grain-fed, as a 2010 study found it contains more omega-3
• eat white meat, such as chicken and turkey

A 2019 study indicated that people who ate 1 serving of beef daily had three times the levels of a chemical linked to heart disease than people who ate lots of white meat or plant-based protein.

Someone starting a keto diet may struggle to eat the required amount of fat. Meal planning can help ensure a person gets enough fat each day.

A person can include more fat in their diet by:

• Adding fats to hot drinks: Someone can add butter or coconut oil to hot drinks such as coffee, matcha, green tea, or hot chocolate.
• Using vegetables as a vehicle: Adding a high fat dressing or dip to low carbohydrate vegetables, such as broccoli, zucchini, or celery, can create a high fat snack or side dish. Salad dressings that contain olive or avocado oil can also add flavor to a low carbohydrate salad.
• Making fat bombs: Fat bombs are ball-shaped snacks that are high in fat and low in carbohydrates. There are lots of recipes for fat bombs online that contain coconut or nut butter as a base. A person can freeze fat bombs and eat them when needed.
• Eating oily fish: Oily fish such as salmon or tuna contains more healthful fats than white fish, such as cod or haddock.
• Choosing fatty cuts of meat: Some cuts of meat contain more fat than others. Eating poultry with the skin left on is a way of increasing a meal’s fat content.
• Eating fatty snacks: Olives, boiled eggs, nuts, and avocados are portable snacks that contain fat. A person can pack these in a bag and eat them on the go.

If someone does not consume enough fat on the keto diet, they may not stay in ketosis.

A 2020 article on the keto diet states that a low carbohydrate diet can positively affect people with:

• metabolic syndrome
• type 2 diabetes
• obesity

People with these conditions who are following the keto diet may see improvements in blood glucose levels, insulin sensitivity, and blood pressure. They may also lose weight, which can help someone with obesity reach a moderate weight.

However, the keto diet can have some short term adverse effects. When someone first transitions to the keto diet, they may experience what some people call “keto flu.” A person may experience symptoms such as fatigue, nausea, and dizziness. These symptoms usually resolve in a few days or weeks.

There is not much evidence on the long term impact of the keto diet. However, someone following the keto diet for an extended period may experience:

• vitamin and mineral deficiencies
• kidney stones
• fatty liver disease
• hypoproteinemia, or abnormally low levels of protein in the blood

A keto diet may also lead to an increase in bad cholesterol.

People with type 1 diabetes should not try the keto diet due to the risk of ketoacidosis. Ketoacidosis occurs when excessive ketones produce a dangerous level of acid in the blood.

People with healthy levels of insulin are unlikely to experience ketoacidosis. However, people who do not have diabetes but follow an extremely low carbohydrate diet for an extended period can develop the condition, but this is rare.

The 2020 article advises that people follow a keto diet for a maximum of 6–12 months before gradually transitioning back to a diet that includes more carbohydrates.

Healthful fats for the keto diet include oily fish, olive oil, avocado oil, nuts, nut butters, and seeds. A person following this diet may wish to eat more white meat than red meat and avoid processed meat products.

By planning meals ahead of time and including more healthful fats in snacks, with vegetables, salads, and hot drinks, a person can reach the requirements for ketosis. It is also a good idea to check the nutrition facts panel on food labels.

Because there is not much evidence on the long term effects of the keto diet, researchers recommend transitioning off this diet after 6–12 months.

Healthy fats for keto and how to use them

The ketogenic, or keto, diet is high in fat and low in carbohydrates. However, some types of fat bring health risks, including heart disease. Healthful fats for keto include olive oil, avocado oil, nuts, and seeds.

People on the keto diet need to get 55%–60% of their daily calories from fat in order to stay in ketosis. This means that a person consuming 2,000 calories per day needs approximately 122–133 grams (g) of fat daily.

In this article, we will look at the more healthful fats to include in the diet and which ones to limit.

Share on PinterestOily fish, nuts, seeds, avocados, and olive oil contain healthful fats for people following the keto diet.

Many researchers still debate the health risks and benefits of different fats.

The Dietary Guidelines for Americans 2015–2020 recommend limiting sources of saturated fat, such as red meat, butter, and dairy, due to their links with heart disease.

However, a 2016 meta-analysis indicates that butter has only a small association with mortality, cardiovascular disease, and diabetes.

What is clear is that unsaturated fat has a positive impact on health. In 2016, researchers investigated a large population study that had followed people for three decades. They found that consuming higher amounts of unsaturated fat was associated with a lower risk of mortality.

According to Harvard School of Health, foods that contain unsaturated fat include:

• avocados and avocado oil
• nuts, such as walnuts, macadamias, almonds, and Brazil nuts
• seeds, such as flax and pumpkin seeds
• oily fish, such as salmon, tuna, anchovies, and sardines
• olives and olive oil

These are all healthful sources of fat for people following the keto diet.

Despite being a source of saturated fat, coconut oil also has some health benefits. A 2018 study showed that coconut oil increased high-density lipoprotein (HDL), or good, cholesterol compared to olive oil and butter. This type of cholesterol can protect against heart disease.

Trans fats

Most trans fats in the Standard American diet come from hydrogenation, which turns oils into solids and prevents them from going rancid. This is how manufacturers used to make margarine.

However, in 2015 the Food and Drug Administration (FDA) banned manufacturers from adding trans fats to food products because they have no health benefits and raise levels of low-density lipoprotein (LDL), or bad, cholesterol in the blood while lowering good cholesterol. This can increase the risk of heart disease.

Previously, manufacturers in the United States added trans fats to many processed foods. According to the Centers for Disease Control and Prevention (CDC), foods included:

• fried foods
• snacks, such as microwave popcorn
• frozen pizzas
• baked goods
• ready-to-use frosting
• coffee creamers

Trans fats do occur naturally in small amounts in animal fats. They have been in the food chain ever since people started domesticating animals for food. There is little evidence that naturally occurring trans fats are harmful.

Some meat products

Many people on a keto diet aim to reach their fat and protein ratios by consuming meat products. However, aside from the potential risks of saturated fat, some meat products have downsides.

According to a 2018 analysis, cooking meats at high temperatures can produce carcinogens, which are compounds linked to cancer. Additionally, processed meats, such as bacon, sausages, and ham, may contain even higher levels of potential carcinogens.

When eating meat on the keto diet, it is best to:

• eat cuts of fresh meat rather than processed meat
• steam, boil, or stew meat rather than grilling or barbecuing
• choose grass-fed meat over grain-fed, as a 2010 study found it contains more omega-3
• eat white meat, such as chicken and turkey

A 2019 study indicated that people who ate 1 serving of beef daily had three times the levels of a chemical linked to heart disease than people who ate lots of white meat or plant-based protein.

Someone starting a keto diet may struggle to eat the required amount of fat. Meal planning can help ensure a person gets enough fat each day.

A person can include more fat in their diet by:

• Adding fats to hot drinks: Someone can add butter or coconut oil to hot drinks such as coffee, matcha, green tea, or hot chocolate.
• Using vegetables as a vehicle: Adding a high fat dressing or dip to low carbohydrate vegetables, such as broccoli, zucchini, or celery, can create a high fat snack or side dish. Salad dressings that contain olive or avocado oil can also add flavor to a low carbohydrate salad.
• Making fat bombs: Fat bombs are ball-shaped snacks that are high in fat and low in carbohydrates. There are lots of recipes for fat bombs online that contain coconut or nut butter as a base. A person can freeze fat bombs and eat them when needed.
• Eating oily fish: Oily fish such as salmon or tuna contains more healthful fats than white fish, such as cod or haddock.
• Choosing fatty cuts of meat: Some cuts of meat contain more fat than others. Eating poultry with the skin left on is a way of increasing a meal’s fat content.
• Eating fatty snacks: Olives, boiled eggs, nuts, and avocados are portable snacks that contain fat. A person can pack these in a bag and eat them on the go.

If someone does not consume enough fat on the keto diet, they may not stay in ketosis.

A 2020 article on the keto diet states that a low carbohydrate diet can positively affect people with:

• metabolic syndrome
• type 2 diabetes
• obesity

People with these conditions who are following the keto diet may see improvements in blood glucose levels, insulin sensitivity, and blood pressure. They may also lose weight, which can help someone with obesity reach a moderate weight.

However, the keto diet can have some short term adverse effects. When someone first transitions to the keto diet, they may experience what some people call “keto flu.” A person may experience symptoms such as fatigue, nausea, and dizziness. These symptoms usually resolve in a few days or weeks.

There is not much evidence on the long term impact of the keto diet. However, someone following the keto diet for an extended period may experience:

• vitamin and mineral deficiencies
• kidney stones
• fatty liver disease
• hypoproteinemia, or abnormally low levels of protein in the blood

A keto diet may also lead to an increase in bad cholesterol.

People with type 1 diabetes should not try the keto diet due to the risk of ketoacidosis. Ketoacidosis occurs when excessive ketones produce a dangerous level of acid in the blood.

People with healthy levels of insulin are unlikely to experience ketoacidosis. However, people who do not have diabetes but follow an extremely low carbohydrate diet for an extended period can develop the condition, but this is rare.

The 2020 article advises that people follow a keto diet for a maximum of 6–12 months before gradually transitioning back to a diet that includes more carbohydrates.

Healthful fats for the keto diet include oily fish, olive oil, avocado oil, nuts, nut butters, and seeds. A person following this diet may wish to eat more white meat than red meat and avoid processed meat products.

By planning meals ahead of time and including more healthful fats in snacks, with vegetables, salads, and hot drinks, a person can reach the requirements for ketosis. It is also a good idea to check the nutrition facts panel on food labels.

Because there is not much evidence on the long term effects of the keto diet, researchers recommend transitioning off this diet after 6–12 months.

Good fats: what you need to know about the keto diet (plus three recipes)

Contrary to popular belief, a high fat diet can lead not only to significant weight loss, but also to the improvement of the body. This is how the popular high-fat diets, keto and LCHF, work. Olesya Tereshchenko, a nutritionist, health coach, ideological inspirer and creator of the Garden City Lecture Hall, talks about their main principles and benefits.

The Keto Diet

The ketogenic diet (or keto diet) is a strict low-carbohydrate diet where the body uses ketones produced from fat in the liver instead of glucose produced from carbohydrates as an alternative fuel for the body.

During the keto diet, the body enters a special metabolic state – ketosis – due to a strong reduction in carbohydrates (up to 5%), a moderate amount of protein (25%) and a high fat content (70%) ( read also : “Why practice protein-carbohydrate alternation).

The benefits of this diet are weight loss (decrease in fat stores), blood sugar stabilization, increased mental performance, increased energy, feeling full, improved skin condition (acne). The keto diet has also been shown to help treat epilepsy, Alzheimer’s disease, type 2 diabetes, and other conditions.

Exclude from the diet:

All refined products (industrial production), all grains (wheat, oats, corn, rice, etc.), all types of sugar (honey, maple syrup, agaves, Jerusalem artichoke syrup, etc.), fruits (apples, bananas, oranges, etc.), as well as starchy vegetables (potatoes, sweet potatoes, carrots, beets, etc.), legumes, pasta, etc.

What you can eat:

organ meats, ground (non-starchy) vegetables, large amounts of leafy greens, high-fat dairy, nuts, avocados, unsweetened berries, sweeteners (stevia and erythritol) and other healthy fats (coconut oil, lard, olive oil, avocado oil, etc.).

To get into ketosis, stop worrying about eating too much fat: it’s your fuel now! Drink more water (at least 2 liters), stop snacking (try to stick to 2-3 meals a day), do not forget about sports, try not to eat after 7 pm. When buying products, always read the labels – they may contain hidden carbohydrates that will prevent you from entering ketosis. With any discomfort, it is better to suspend a sharp reduction in carbohydrates. The main thing is to listen to your body.

Low Carb High Fat (LCHF)

LCHF is also a high fat, low carb diet, but less restrictive than keto. Low Carb High Fat means limiting carbohydrate intake to 20-100 grams per day and increasing fat and protein in the diet.

The LCHF diet is based on whole foods: fish, meat, eggs, low-carb vegetables, and nuts; the ban includes processed foods, as well as foods with added sugar and starch (pasta, bread, rice, potatoes) ( see also : “Sugar detox in 10 days: how and why to give up sugar”).

LCHF differs from the keto diet in more relaxed requirements (in the case of keto, experts recommend limiting yourself to 5 g of carbohydrates per day).

Why LCHF?

First, it’s a quick and safe way to lose weight: thanks to the high fat content in your diet, you don’t feel hungry due to increased insulin sensitivity.

Second, the carbohydrate-restricted diet has proven effective in neurological conditions such as Alzheimer’s disease. This type of diet is also believed to prevent cognitive decline and dementia.

The LCHF diet has a positive effect on heart and vascular diseases: with such a diet, the level of sugar and “bad” cholesterol in the blood decreases, and blood pressure stabilizes. This diet is recommended for people with diabetes (under the supervision of an understanding doctor).

Exclude from the diet:

• all grains (bread, pasta, cereals)

• sweeteners (sugar, honey, agave syrup, maple and other syrups)

• starchy vegetables (potatoes, sweet potatoes, beets, peas, pumpkin)

• fruits should be limited

• alcoholic beverages (beer, cocktails, wine)

  900 60

• fat-free products

• processed products cost limit (or rather exclude)

What you can eat:

• eggs – a real LCHF superfood

• oils (especially olive, coconut, avocado)

• fish (prefer fatty varieties: salmon, sardines, trout)

• meat and poultry (red meat, chicken, turkey, game) butter, cream, yogurt) . If you have no contraindications.

• non-starchy vegetables (broccoli, cauliflower, peppers, mushrooms)

• avocados

• berries (blueberries, blackberries, raspberries, strawberries)

• nuts (almonds, hazelnuts, macadamia, pumpkin seeds, hemp seeds)

Recipes from Garden City (LCHF, Keto)

Chicken Kar ri with coconut milk

Ingredients:

• Chicken fillet – 470 g

• Leek or onion – 80 g

900 57

Coconut milk – 110 g

• Olive oil – 35 g

• Curry – 1 g

• Turmeric – 1 g

• Salt – 1.5 g

90 141 Cooking method:

• Chicken fillet cut into cubes and fry in a pan, add the onion and fry for another 5 minutes.

• Add coconut milk, mix thoroughly.

• Add curry, turmeric and salt. Simmer another 5 minutes.

keto quiche with chicken and broccoli

Dough ingredients:

Filling ingredients:

Cooking method:

• Time preheat the oven to 175°C;

• Mix together the flaxseed meal and the rest of the dough ingredients to form a crust.

• Lay in a thin layer in a baking dish.

• Pre-bake the pie base for 10-15 minutes.

• Boil chicken fillet, cool and cut into cubes.

• Boil broccoli for 3 minutes, cool and divide into florets.

• Mix broccoli and chicken breast in a bowl, add eggs and other ingredients.

• Pour into the pre-baked dough and bake in the oven at 150 degrees for 35 minutes.

Walnut Bun

Ingredients:

• Butter – 50 g

• Egg – 250 g

• Cream cheese – 100 g

• Peanut flour – 300 g

• Psyllium – 24 g

• Baking powder – 8 g

• Salt – 2 g

• Walnut – 64 g 142

  • Mix butter, egg, cheese in a bowl and beat with a blender.

  • Mix dry ingredients in a separate bowl. Combine both masses and knead a homogeneous dough.

  • Place in a pastry bag. Form balls of 74 g on top, spreading them over a silicone mold, sprinkle with chopped walnuts.

  • Bake in the oven at 180 degrees for 14 minutes.

  You will need

  About the expert:

  Nutritionist, health coach, ideological inspirer and creator of the Garden City Lecture Hall.

  Personal website

  Photo: Getty Images, press service archives

  Fats on a keto diet – the correct ratio of fats, do’s and don’ts from fat

  The keto diet is becoming more and more popular every day. Eat fats on a keto diet and lose weight? How can you not agree to this? Indeed, a huge number of people around the world have already appreciated all the advantages of the keto diet. Weight loss, more energy, no hunger, muscle preservation and the fight against sugar addiction.

  Contents

  • 1 Why does fat on a keto diet help you lose weight?
  • 2 How much fat do you need to lose weight on keto?
  • 3 Do’s and Don’ts of Fats on the Ketogenic Diet
    • 3.1 List of High Fat Foods for the Keto Diet
    • 3.2 List of Fats to Limit on the Keto Diet weave well fried pork, bacon, sausages and buttercream. But, unfortunately, when starting a keto diet, we do not always understand that not all fats are equally useful and it is worth knowing which fats on a keto diet will benefit our body, and which ones will only slow down the path to the result.

      To begin with, fats are made up of fatty acids and glycerol. Now we will not talk about glycerin, but let’s talk about fatty acids. They are saturated and unsaturated. Due to their more complex structure, unsaturated fatty acids are considered more beneficial for our body. The most famous of them are Omega-3 (fatty sea fish, flax and sesame seeds), Omega-6 (vegetable oils and nuts) and Omega-9 (avocados, olive oil, peanuts). The latter are not indispensable for our body, but Omega-3 and Omega-6 are the ones that should be included in your diet.

      Sometimes people, not knowing the difference in fatty acids, begin to overeat on peanut butter, which, although it contains a large amount of fat, but these fats are Omega-6. An excess of Omega-6 in the absence of Omega-3 will lead to an imbalance of fatty acids. An excess of Omega-6 acids in our body provokes inflammation, problems with the cardiovascular system, obesity and diabetes. Also, the lack of Omega-3 negatively affects the functioning of the nervous and reproductive systems, the condition of the skin, hair and nails.

      Therefore, we will not deny that fats are an integral part of the human diet.

      Why does fat on a keto diet help you lose weight?

      Let’s start by explaining why eating so much fat (up to 75%) helps us lose and maintain weight.

      Let’s start with the obvious fact – carbohydrates have always been considered the main source of energy for humans. Of course, given how quickly the body breaks down sugars, which are carbohydrates, they are the easiest way to get energy. At the same time, carbohydrates activate the synthesis of the hormone insulin, which is directly related to the accumulation of fat in the body. Thus, frequent spikes in insulin contribute to weight gain. The keto diet helps keep insulin levels under control by reducing the amount of carbohydrates in the diet.

      The keto diet is based on the concept of ketosis. Ketosis is a process during which the body uses ketones rather than glucose from carbohydrate foods for energy. Ketones are formed in our body during the breakdown of fat cells. That is, when the body stops using carbohydrates for energy and insulin stores are depleted, our body begins to use the fats accumulated in the body. So it turns out that on a keto diet, our body is rebuilt to receive energy from fats, first, those present in the body, and later those that will be ingested with food.

      In addition, the keto diet reduces appetite. This is followed by long breaks in meals, which turns on the process of autophagy. This process starts after a certain fasting period. Autophagy helps cells get rid of unnecessary structures and molecules – that is, they renew themselves. It is worth clarifying that you do not force yourself to starve, the body independently controls this process and simply does not require more food.

      Of course, it takes time to switch to another way of obtaining energy, on average from a couple of days to two weeks. But after that, you can easily get rid of fat, while maintaining muscle mass.

      How much fat do you need to lose weight on keto?

      Fats on the keto diet make up the bulk of the diet. And this is how much? The amount of fat on a keto diet is in the range of 65-75% of the total diet, 20-30% of proteins and 5-10% of carbohydrates. If the main goal is weight loss, then it is worth shifting the diet towards proteins.

      Although counting calories is not considered an important part of following a keto diet, it is a good start for a beginner. In addition to the fact that at the start you will need to count the number of calories, it is worth calculating the amount of fat, since it is unlikely that without experience we will be able to correctly determine the amount of fat, protein and carbohydrates that you consume per day by eye.

      In general, calculating fat on a keto diet is not difficult. Take, for example, a girl of 25 years old, 170 cm tall and weighing 72 kg. Her daily caloric expenditure averages 1,800 kcal with low activity levels. This means that to reduce weight, 1170 kcal must be obtained from fats, 540 kcal from proteins and 90 kcal from carbohydrates.

      Knowing these data, you can enter all the food in any calorie counter, which will help you to monitor the balance of nutrients at the start. It will also help you understand in the future, without any programs, how much and what foods you need to eat.

      Many beginners often see a lack of fat on the keto diet. Either from the fear that you can get better from fats, or from the attitude that you can lose weight only on a large amount of proteins. But the keto diet works on a different principle, so at first it’s still worth watching to the amount of fat on the keto diet.

      Keeping track of the amount of fat in the diet will help the feeling of hunger. With enough fat on a keto diet, you will not feel hungry for a long time, from 5 to 12 (night) hours.

      What fats are allowed and not allowed on a ketogenic diet

      Sausages, mayonnaise salads, vegetables fried in sunflower oil and sausages. Yummy! This is what most people imagine when they are told that they can eat a lot of fat. But not every high-fat food on a keto diet will be good and healthy. After all, the harm of processed foods (such as sausages, fast food meat and salted roasted nuts) has long been known. And although these products contain a large amount of fat, in general, they will definitely not bring benefits to the body. But they can bring harm.

      Despite this, high-fat foods are more than enough for a keto diet. These include both animal and vegetable products. So anyone who wants to try the keto diet will find products to their liking. Also, do not forget that a huge number of dishes can be prepared from acceptable products. You won’t be bored!

      Below is a list of high fat foods for the keto diet. This list will help you understand which foods are the most high in fat and which are the best to eat on a keto diet.

      List of high-fat foods for the keto diet

      • Meat, fish: all types of fatty meat, poultry, bacon, fatty fish (trout, salmon, mackerel, tuna, herring, halibut, sea bass, flounder), bag , anchovies seafood (shrimp, mussels, squid, octopus, lobster, oysters, crabs), caviar, eggs, lard, offal.
      • Dairy products: cream, full-fat cheese, butter, full-fat cottage cheese, and yogurt.
      • Oils and sauces: olive oil, coconut oil, ghee, avocado oil, walnut oil, soy sauce, homemade natural mayonnaise, oily salad dressings, mustard.
      • Nuts and seeds: Macadamia, pecan, Brazil nuts, walnuts, almonds, hazelnuts, pine nuts, peanuts, pistachios, sesame seeds, chia seeds, pumpkin seeds, sunflower seeds, sugar-free nut butters.
      • Vegetables: Whole leafy greens (parsley, cilantro, dill, chives, arugula), whole leafy greens (spinach, lettuce, iceberg lettuce, kale), cruciferous vegetables (broccoli, white and red cabbage, cauliflower, kohlrabi, Brussels sprouts ), eggplants, tomatoes, zucchini, olives, asparagus, sweet peppers, radishes, mushrooms, limited quantities of potatoes, sweet potatoes, pumpkins, turnips, beets, celery root.
      • Fruits and berries: lemon, coconut pulp, grapefruit, lime, blueberry, raspberry, blackberry, strawberry, cranberry, blueberry.
      • Beverages: water, unsweetened coffee, unsweetened tea, mineral water, broth, almond and coconut milk.
      • Other: seaweed, kimchi, sauerkraut, pickled and pickled cucumbers, vinegars, pickled vegetables, cocoa powder, gelatin, almond and coconut flour, tofu, tempeh.

      And now the best news is that you can eat chocolate on a keto diet! Chocolate contains a large amount of healthy cocoa butter. Of course, in addition to cocoa, milk chocolate also contains sugar. But dark chocolate lovers will love it. Chocolate should be chosen bitter from 72% cocoa and eat a couple of slices a day. But chocolate can also be tweaked and made even more ketogenic by melting and whipping with heavy cream.

      A list of fats that should be limited on a keto diet

      Trans fats are considered the main enemy of keto diet adherents, due to their direct negative effect on the cardiovascular system. Trans fats have been banned in Europe and should be phased out in the US by 2022. As for some vegetable oils, there is still no unequivocal opinion. Some doctors and scientists believe that processed oils (corn, canola and soybean oils) have a negative effect on the body due to their high content of omega-6 acids.

      It is worth remembering that not all fats are suitable for cooking, since their combustion temperature (the temperature at which carcinogens begin to be released) is different.