Can olive oil replace coconut oil in a ketogenic diet. What are the main differences between olive oil and coconut oil. How to incorporate extra virgin olive oil into a ketogenic diet. What are the 7 essential pantry staples for a successful keto diet.

Understanding the Ketogenic Diet: Principles and Benefits

The ketogenic diet, also known as keto or low carb-high fat diet, has gained significant popularity in recent years. This dietary approach aims to shift the body’s primary energy source from carbohydrates to fats, inducing a state called ketosis. But what exactly is ketosis, and why has this diet become so widespread?

Ketosis occurs when the body produces ketone bodies from fat to use as energy instead of glucose from carbohydrates. To achieve this state, individuals following a ketogenic diet typically consume around 70% of their daily calories from fat, while drastically reducing carbohydrate intake to approximately 20 grams per day.

Historical Context and Modern Applications

Interestingly, the ketogenic diet isn’t a new concept. It has been used since the 1920s as a treatment for epilepsy, particularly before the development of modern medications. In recent years, researchers and health professionals have explored its potential benefits for various conditions:

• Weight loss
• Type 2 diabetes management
• Adult and childhood intractable epilepsy
• Potential adjunct to medical oncology treatments

While evidence supporting its use for improving athletic performance is less conclusive, many athletes and fitness enthusiasts have incorporated ketogenic principles into their nutrition plans.

Olive Oil vs. Coconut Oil: A Keto Showdown

When it comes to increasing fat intake on a ketogenic diet, coconut oil has long been a popular choice. However, olive oil, particularly extra virgin olive oil (EVOO), is emerging as a worthy contender. How do these two oils compare in terms of nutritional profile and health benefits?

Coconut Oil: The Keto Favorite

Coconut oil has been widely promoted in ketogenic circles due to its high content of medium-chain triglycerides (MCTs). Approximately 54% of coconut oil consists of MCTs, which are easily absorbed and less likely to be stored as fat compared to other fatty acids. This property makes coconut oil an efficient source of energy for those following a ketogenic diet.

Olive Oil: The Mediterranean Marvel

Olive oil, on the other hand, boasts a different nutritional profile:

• Rich in monounsaturated fats
• Contains 36 polyphenolic compounds
• High in vitamin E

The abundance of polyphenols and antioxidants in extra virgin olive oil contributes to its numerous health benefits, including reduced risk of cardiovascular disease, improved management of type 2 diabetes, and potential mood-stabilizing effects.

Comparative Health Benefits

While coconut oil is high in saturated fats (82% compared to olive oil’s 14%), olive oil’s monounsaturated fat content and bioactive compounds make it a superior choice for overall health. Systematic reviews have shown that replacing saturated fats with polyunsaturated and monounsaturated fats, such as those found in olive oil, may reduce cardiovascular risk by approximately 30%.

Can Olive Oil Replace Coconut Oil in a Ketogenic Diet?

The short answer is yes, olive oil can indeed replace coconut oil in a ketogenic diet. In fact, given its overall health benefits, extra virgin olive oil may be the preferable option for many individuals following a ketogenic lifestyle.

Studies on the Ketogenic Mediterranean Diet with Phytoextracts (KEMEPHY), which uses olive oil as the primary fat source, have shown promising results. Participants achieved weight loss without increasing LDL cholesterol or triglyceride levels, while also experiencing reductions in blood pressure and improvements in fasting blood sugar levels.

It’s worth noting that some studies suggest the higher MCT content in coconut oil may lead to slightly increased weight loss. However, the comprehensive health benefits of extra virgin olive oil make it a compelling choice for those looking to optimize their ketogenic diet.

Incorporating Extra Virgin Olive Oil into Your Ketogenic Diet

Extra virgin olive oil is incredibly versatile and can be easily integrated into a ketogenic meal plan. Here are some practical ways to increase your EVOO intake:

1. Use it as a base for homemade salad dressings
2. Drizzle over cooked vegetables or meat dishes
3. Use for low-heat cooking methods like sautéing
4. Add to smoothies for a boost of healthy fats
5. Use as a dip for low-carb vegetables

Remember, while olive oil is a healthy addition to your diet, it’s still calorie-dense. Be mindful of portion sizes to ensure you’re staying within your desired caloric range.

7 Essential Keto Diet Pantry Staples

While olive oil and coconut oil are important components of a ketogenic diet, there are several other pantry staples that can help ensure success on this eating plan. Let’s explore seven key items to keep on hand:

1. Extra Virgin Olive Oil

As discussed, EVOO is a versatile and healthy fat source rich in monounsaturated fats and polyphenols. It’s perfect for cooking, dressings, and as a finishing oil.

2. Coconut Oil

Despite the advantages of olive oil, coconut oil still has its place in a keto pantry. Its high MCT content can be beneficial for quick energy and potentially aiding ketosis.

3. Nuts and Seeds

Almonds, macadamia nuts, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats, fiber, and minerals. They make for convenient snacks and can be incorporated into various recipes.

4. Avocados

Rich in monounsaturated fats and fiber, avocados are a keto-friendly fruit that can be used in both sweet and savory dishes.

5. Eggs

Eggs are a versatile protein source that also provide healthy fats. They’re easy to prepare and can be used in numerous keto recipes.

6. Butter and Ghee

These dairy fats are staples in many keto kitchens, offering rich flavor and a good source of fat-soluble vitamins.

7. Low-Carb Vegetables

While not technically a pantry item, having a variety of low-carb vegetables on hand is crucial for a balanced keto diet. Options like spinach, kale, broccoli, and cauliflower provide essential nutrients and fiber.

Optimizing Your Keto Diet with Smart Fat Choices

While the ketogenic diet emphasizes high fat intake, it’s crucial to focus on the quality of fats consumed. How can you ensure you’re making the best choices for your health while maintaining ketosis?

Balancing Saturated and Unsaturated Fats

A well-formulated ketogenic diet should include a mix of saturated and unsaturated fats. While saturated fats from sources like coconut oil and butter can be part of a healthy keto diet, it’s important to include plenty of unsaturated fats as well. Extra virgin olive oil, avocados, and fatty fish are excellent sources of heart-healthy monounsaturated and polyunsaturated fats.

The Role of Omega-3 Fatty Acids

Omega-3 fatty acids play a crucial role in overall health, particularly in reducing inflammation and supporting brain function. On a ketogenic diet, it’s important to include sources of omega-3s such as fatty fish (salmon, mackerel, sardines), chia seeds, and flaxseeds. If you’re not regularly consuming these foods, consider a high-quality fish oil or algae-based omega-3 supplement.

Potential Challenges and Solutions in a Ketogenic Lifestyle

While the ketogenic diet can offer numerous benefits, it’s not without its challenges. What are some common obstacles faced by those following a keto lifestyle, and how can they be overcome?

The “Keto Flu”

Many people experience flu-like symptoms when first transitioning to a ketogenic diet. This “keto flu” can include headaches, fatigue, and irritability. To mitigate these symptoms:

• Stay well-hydrated
• Increase your intake of electrolytes (sodium, potassium, magnesium)
• Gradually reduce carbohydrate intake instead of making a drastic change

Nutrient Deficiencies

A poorly planned ketogenic diet may lead to nutrient deficiencies. To prevent this:

• Include a variety of low-carb vegetables in your diet
• Consider a high-quality multivitamin supplement
• Pay attention to micronutrient-rich foods like organ meats, eggs, and leafy greens

Social Challenges

Following a ketogenic diet can be challenging in social situations. Some strategies to navigate this include:

• Planning ahead and bringing keto-friendly dishes to gatherings
• Focusing on protein and vegetable options when dining out
• Communicating your dietary needs with friends and family

The Future of Ketogenic Research: What’s on the Horizon?

As interest in the ketogenic diet continues to grow, so does the body of research surrounding it. What are some exciting areas of study that may shape our understanding of the keto diet in the coming years?

Ketogenic Diets and Neurological Health

While the ketogenic diet has long been used to treat epilepsy, researchers are exploring its potential benefits for other neurological conditions. Current areas of study include:

• Alzheimer’s disease
• Parkinson’s disease
• Traumatic brain injury
• Migraines

Metabolic Health and Longevity

Some researchers are investigating whether the metabolic changes induced by a ketogenic diet could have implications for aging and longevity. Studies are looking at the diet’s effects on:

• Cellular senescence
• Mitochondrial function
• Oxidative stress

Personalized Nutrition and Keto

As our understanding of genetics and individual metabolic differences grows, there’s increasing interest in how the ketogenic diet might be tailored to individual needs. Future research may help identify:

• Genetic factors that influence response to a ketogenic diet
• Optimal macronutrient ratios for different individuals
• Potential biomarkers for predicting success on a ketogenic diet

As research in these areas progresses, it may lead to more targeted and effective applications of ketogenic principles in both medical and general health contexts.

Can I use olive oil instead of coconut oil in the ketogenic diet?

The ketogenic (also known as keto, or low carb-high fat) diet has been growing in popularity as a way to help with anything from weight loss to athletic performance.  One food that has become synonymous with the ketogenic diet is coconut oil. In this article, we’ll answer the question “Can I use olive oil instead of coconut oil in the ketogenic diet?”

Why would I follow a ketogenic diet?

Far from being a new invention, the ketogenic diet has been around from the 1920s as a treatment of epilepsy¹ before the development of medications.

In recent years, the ketogenic diet has been used for a range of medical conditions. An increasing body of evidence supports the use of this diet in the portfolio of resources to help weight loss^2,3, type 2 diabetes⁴, adult and childhood intractable epilepsy⁵ and potentially has a use alongside medical oncology treatments⁶. Although current evidence to support the use of ketogenic diets to improve athletic performance is less clear^,8.

What is the ketogenic diet?

The principle of the ketogenic diet is that it promotes the use of fat as an energy source for the body instead of carbohydrates. Carbohydrates are the favoured energy source for the body, but when fat is converted to ketone bodies, these can be used for energy instead. It’s the change in energy source and the production of ketone bodies that are thought to be some of the reasons for the health effects of the ketogenic diet⁹.

A diet that creates ketone bodies is high in fat and low in carbohydrate and protein. For the body to use ketones as the energy source, carbohydrate intake must be around or below 20g daily, with a fat intake of around 70 per cent of energy intake.

Extra fat has to be added to the diet to achieve such a high daily intake. This is where coconut oil has been promoted to fill the fat gap.

What’s the difference between olive oil and coconut oil?

Coconut oil is a popular fat used by people following a ketogenic diet. The reason for this is that coconut oil is a rich source of medium-chain triglycerides (MCT), containing around 54 per cent¹⁰.  Choosing MCT fats in a ketogenic diet is thought to help produce ketones as they are easily absorbed and less likely to be stored as fat than other fatty acids¹¹.

You can read more about the differences between coconut oil and olive oil in this article. https://olivewellnessinstitute.org/article/how-does-olive-oil-compare-with-coconut-oil/

Olive oil

• Mainly monounsaturated fats
• 36 polyphenolic compounds¹²
• High in vitamin E¹³

Coconut oil

• Mainly MCT’s and saturated fats
• 6 polyphenolic compounds¹⁴
• Low in vitamin E

The health benefits of olive oil versus coconut oil

Results of research has shown that 25-50ml of extra virgin olive oil a day can help reduce cardiovascular disease risk factors, prevent or reduce type 2 diabetes, reduce obesity, prevent mood disorders and reverse fatty liver. (find out more about the health benefits of extra virgin olive oil here, including references https://olivewellnessinstitute.org/extra-virgin-olive-oil/health-benefits-of-extra-virgin-olive-oil/ ). It is the polyphenolic compounds and antioxidants (such as vitamin E) found in extra virgin olive oil that are thought to be responsible for the health benefits¹⁵.

Coconut oil on the other hand is high in saturated fats (82% saturated fat compared with 14 per cent for olive oil)¹⁶. Results of systematic reviews have indicated that reducing dietary saturated fat and replacing it with polyunsaturated and monounsaturated fat (for example extra virgin olive oil) may reduce cardiovascular risk by around 30%¹⁶. Coconut oil is also lacking in the bioactive compounds that make olive oil such a super food.

Can I use olive oil instead of coconut oil in the ketogenic diet?

There’s nothing in the rule book that says coconut oil is the only fat to use in a ketogenic diet.

Results from small studies where olive oil has been the primary fat used in a Ketogenic Mediterranean Diet with Phytoextracts (KEMEPHY) showed that weight loss could be achieved without raising LDL cholesterol, triglyceride levels, while reducing blood pressure and improving fasting blood sugar levels.^17,18 However other studies have found the higher amounts of MCT in coconut oil may result in slightly increased weight loss¹¹.

So, can you use olive oil instead of coconut oil in the ketogenic diet? The answer is yes. You can use olive oil instead of coconut oil in a ketogenic diet. In fact, given the overall health benefits of extra virgin olive oil, it may be the better option to choose.

How to incorporate extra virgin olive oil into your ketogenic diet

Extra virgin olive oil is incredibly versatile and can be easily used in a ketogenic diet.

• Use extra virgin olive oil as a dressing on vegetables (cooked or raw)
• Add a tablespoon of extra virgin olive oil to a smoothie or shake
• Choose extra virgin olive oil as your primary cooking oil
• Replace coconut oil in your bliss balls or energy bites with extra virgin olive oil
• Olive oil swaps out for coconut oil in most keto recipes, except fat bombs where the hardness of the coconut oil still makes a better product.

References

1. Kossoff EH, McGrogan JR. Worldwide use of the ketogenic diet. Epilepsia. 2005 Feb;46(2):280-9.
2. Castellana M, Conte E, Cignarelli A, Perrini S, Giustina A, Giovanella L, Giorgino F, Trimboli P. Efficacy and safety of very low calorie ketogenic diet (VLCKD) in patients with overweight and obesity: A systematic review and meta-analysis. Reviews in Endocrine and Metabolic Disorders. 2020 Mar;21(1):5-16.
3. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. 2013 Oct;110(7):1178-87.
4. Meng Y, Bai H, Wang S, Li Z, Wang Q, Chen L. Efficacy of low carbohydrate diet for type 2 diabetes mellitus management: a systematic review and meta-analysis of randomized controlled trials. Diabetes research and clinical practice. 2017 Sep 1;131:124-31.
5. Liu H, Yang Y, Wang Y, Tang H, Zhang F, Zhang Y, Zhao Y. Ketogenic diet for treatment of intractable epilepsy in adults: a meta‐analysis of observational studies. Epilepsia Open. 2018 Mar;3(1):9-17.
6. Klement RJ, Brehm N, Sweeney RA. Ketogenic diets in medical oncology: a systematic review with focus on clinical outcomes. Medical Oncology. 2020 Feb 1;37(2):14.
7. Kang J, Ratamess NA, Faigenbaum AD, Bush JA. Ergogenic Properties of Ketogenic Diets in Normal-Weight Individuals: A Systematic Review. Journal of the American College of Nutrition. 2020 Feb 10:1-1.
8. Murphy NE, Carrigan CT, Margolis LM. High-Fat Ketogenic Diets and Physical Performance: A Systematic Review. Advances in Nutrition. 2020 Aug 31.
9. Freeman JM, Kossoff EH, Hartman AL. The ketogenic diet: one decade later. Pediatrics. 2007 Mar 1;119(3):535-43.
10. USA FoodData Central accessed October 2020 https://fdc.nal.usda.gov/fdc-app.html#/food-details/789034/nutrients
11. Mumme K, Stonehouse W. Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics. 2015 Feb 1;115(2):249-63.
12. Cicerale S, Lucas L, Keast R. Biological Activities of Phenolic Compounds Present in Virgin Olive Oil. Int J Mol Sci. 2010;11:458-79.
13. Food Standards Australia New Zealand. NUTTAB 2010 [Available from: http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/Pages/default.aspx
14. Marina AM, Man YB, Nazimah SA, Amin I. Antioxidant capacity and phenolic acids of virgin coconut oil. Int J Food Sci Nutr. 2009;60 Suppl 2:114-23.
15. Jimenez-Lopez C, Carpena M, Lourenço-Lopes C, Gallardo-Gomez M, Lorenzo JM, Barba FJ, Prieto MA, Simal-Gandara J. Bioactive compounds and quality of extra virgin olive oil. Foods. 2020 Aug;9(8):1014.
16. Sacks FM, Lichtenstein AH, Wu JH, Appel LJ, Creager MA, Kris-Etherton PM, Miller M, Rimm EB, Rudel LL, Robinson JG, Stone NJ. Dietary fats and cardiovascular disease: a presidential advisory from the American Heart Association. Circulation. 2017 Jul 18;136(3):e1-23.
17. Pérez-Guisado J, Muñoz-Serrano A, Alonso-Moraga Á. Spanish Ketogenic Mediterranean Diet: a healthy cardiovascular diet for weight loss. Nutrition Journal. 2008 Dec 1;7(1):30.
18. Paoli A, Cenci L, Grimaldi KA. Effect of ketogenic Mediterranean diet with phytoextracts and low carbohydrates/high-protein meals on weight, cardiovascular risk factors, body composition and diet compliance in Italian council employees. Nutrition journal. 2011 Dec 1;10(1):112.

The Virginity Lie: How to Find Real Extra Virgin Olive Oil

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Quick Summary tl;dr

EVOO is a healthy because it’s rich in the monounsaturated fat, oleic acid, and contains antioxidant molecules called polyphenols.

Up to 80% of commercial EVOOs in the United States and United Kingdom are not actually extra virgin.

To pick out true EVOO you should (i) buy metal or dark glass bottles, (ii) buy oil that was “pressed,” “crushed,” or “harvested” within the last 18 months, and (iii) expect to pay at least $10 per bottle. The oil should also give you a peppery sting in the back of your throat when sipped.

What is Extra Virgin Olive Oil (EVOO)?

Extra virgin olive oil (EVOO) is among the world’s healthiest fat sources. It’s not only the richest source (~75%) of the super fatty acid, oleic acid, but it’s also overflowing with healthy antioxidants and polyphenols. What’s more, its intake is believed to help maintain a healthy weight ( 1), reduce oxidative stress ( 2) and inflammation ( 3), and protect against all manner of diseases, from heart disease ( 3,  4) to diabetes ( 5) to Alzheimer’s disease ( 6,  7,  8,  9,  10). Hippocrates, the father of modern medicine, even wrote that he was able to treat 60 health conditions using EVOO.

The label “extra virgin” is supposed to indicate that the olive oil is of the highest quality. It’s supposed to mean that the olives were picked and then immediately (within hours) cold-pressed in order to retain the antioxidants and polyphenols and in order to prevent the fermentation of the fruit and acidification of its oil. However, most EVOO is a lie!

The Lie About Extra Virgin Olive Oil

In a 2007 article for the New Yorker (and his subsequent book Extra Virginity: The Sublime and Scandalous World of Olive Oil), author Tom Mueller revealed that most EVOO is fake!

Countless other sources have since confirmed that, astonishingly, up to 80% of EVOO on the market isn’t extra virgin. Worse, some fake EVOO has been treated with chemicals, solvents, and heat to cover up the rancid taste, or even mixed with filler oils like canola oil.

That means, unless you go out of your way to avoid the big brands and actively hunt for the real stuff, you’ve probably been deceived. Since olive oil that is not extra virgin possesses inferior nutritional quality — it’s more likely to be oxidized and has fewer anti-inflammatory polyphenols — this fraud may be negatively impacting your health.

Looking at the Bottle: How To choose The Right Extra Virgin Olive Oil

The first step in discriminating true quality EVOO from fakes is looking at the bottle.

1. Only buy bottles that are dark glass or metal

This is because the oil gets oxidized by light and plastics can dissolve into the oil itself. So, if you see a bottle that is plastic, or even light glass, leave it and move on.

2. Look for “pressed,” “crushed,” or “harvest” date

Just because an EVOO is in the correct container, doesn’t mean it’s the real thing. The second step in finding true EVOO is to look for a “pressed,” “crushed,” or “harvest” date (don’t trust only a “best by” date). Good suppliers will tell you exactly when the olives were pressed to get the oil because they know that olive oil should be consumed within 18 months of being bottled.

3. Price matters

The third, and last, easy/necessary step is to look at the price. Real EVOO is expensive to produce; so, you should expect the good stuff to cost in the range of $10 to $40 per bottle. Sorry, but you get what you pay for when it comes to EVOO.

Beyond these three must-take steps, there are several other things to look for:

4. Bottles packaged with inert gas are better

Fourth, try to find a bottle that is packaged with nitrogen or some inert gas on top of the oil (this is quite rare, but a surefire way to know you have a great product). This packaging technique displaces the oxygen that leads to the gradual oxidization, and decrease in quality, of the oil as it sits in storage.

5. The more information the better

Fifth, if you can find a bottle that tells you the story of the oil (type of olive, country of origin, etc.) or instructions on how to do a sensory evaluation of olive oil, then you’ve probably found the brand you’re looking for.

While you don’t want a transparent bottle, you do want a transparent supplier who is confident enough to share the details about how their product was produced and how you can test it for yourself.

Evaluating the Taste & Oleocanthal

To really determine if an EVOO is truly extra virgin or a fake, you have to smell and taste it!

Start by dispensing about a tablespoon into a ceramic or plastic lid or cup. Swirl it around a bit to get the oil on the walls of the container and increase its surface area. Then cover the lid or cup with your hand and count to 20. This will trap the fragrances.

Take a whiff. It should smell fruity and strong. You can’t miss it (especially if you have a big Italian nose like me).

Now for the taste. Drink it all up! It should taste fruity, bitter, and pungent, not musty or fusty. Most telling of all, it should have a peppery kick! In fact, top-tier EVOO is sometimes referred to by experts as “two-cough” olive oil because it has such a strong peppery taste that it makes you cough, not once, but twice!

What’s With This Cough Thing?

It all comes down to a substance in EVOO called “oleocanthal. ” Oleocanthal is not only a super healthy anti-inflammatory polyphenol ( 11), it’s also an ideal litmus test for good quality oil.

Although there are about 36 different polyphenols in EVOO ( 12), oleocanthal is the only one that causes a peppery taste, and specifically in the oropharyngeal region (back of the throat). This is because the oropharyngeal region is enriched in TRPA1 ( 13) receptors, to which oleocanthal can bind, causing just enough irritation to make you taste pepper and, perhaps, cough.

(As cool health asides, oleocanthal may reduce the risk of certain cancers, inflammatory diseases, and brain diseases by reducing inflammation, stabilizing heat shock proteins, and preventing the buildup of amyloid and phospho-tau proteins.)

So, if you really want to know you’re getting super high-quality, super healthy, extra EVOO, search for that peppery kick in the back of your throat!

Reputable Seals of Approval

The above tips and tricks should enable you to find the real thing — true EVOO! But, if you still lack confidence, you can also look for the Extra Virgin Alliance (EVA) or California Olive Oil Council (COOC) seals of approval.

Either of these seals indicate that an EVOO has passed a series of chemical analyses and a professional sensory evaluation, i.e., it’s real. Having said that, not all real EVOOs have these seals. Furthermore, these seals don’t allow you to rank the best olive oils among each other. Yep, even among real EVOOs some are more “virgin” than others. So, if you really want the best of the best, you’re going to have to put the oil to the test.

Up to 80% of commercial EVOO is not actually extra virgin. Buy oil in metal or dark glass bottles that was pressed or harvested within the last 18 months. It should give you a peppery sting in the back of your throat when sipped.

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Is Olive Oil Keto? Guide to Choosing the Best Keto Fats| KETO-MOJO

Rejoice! Now that you’re on a high-fat, low-carb diet, you can emphatically say, “Pass the butter” or “Extra salad dressing, please!”—even if your goal is weight loss.

In fact, butters and oils—both of which are predominantly fat—are an important part of keto cuisine and its health benefits. But they’re not all created equal; some oils are good tools for helping you stay in ketosis; you’ll want to make these healthy fats a regular part of your diet. Others you’ll want to avoid. Today we share basics on what you need to know about these ingredients/condiments.

It’s not hard to transition from using all kinds of cooking fats to just those that are keto-friendly. In fact, if you cook at all, you probably already have some perfect options in your kitchen. Take a look at the following keto-friendly choices, and reach for them when you need to cook, make a dressing, or finish a dish with a drizzle of oil or a smear of butter.

Butter

It’s a big thumbs up for butter, especially grass-fed butter, on the ketogenic diet as it contains only trace amounts of carbs per serving whether it’s salted or unsalted. Like other fatty dairy products, butter is rich in conjugated linoleic acid (CLA), the fatty acid that may promote fat loss. Grass-fed butter contains five times more CLA than butter from grain-fed cows and is much higher in Omega-3 fatty acids and vitamin K2. Use it for cooking keto meals or baking keto recipes or in your bulletproof coffee, or spread it generously when you need more fat macros. The classic French snack of radishes with butter and flaky salt? Totally keto and delicious! 

Butter Nutritional Information: 1 Tbsp: 102 Calories, 12g Fat, 0g Carbs, 0.1g Protein

Clarified Butter and Ghee

Clarified butter and ghee are essentially butter with the milk solids removed; they’re comprised almost exclusively of fat, most of which is saturated fat.

Clarified butter is made by heating butter, removing it from the heat after the butterfat and milk solids separate, then skimming away and discarding the milk solids. Ghee, the Hindi word for “fat,” is butter that’s been cooked a bit longer to allow the milk solids to caramelize and produce a deeper golden color and distinct nutty flavor before they’re skimmed and discarded. In both instances, what’s left is pure butterfat, which can be enjoyed and used the same way you’d use butter. Because ghee separates milk from fat, this butter substitute is lactose-free, making it better than butter if you have allergies or sensitivities to dairy products.

Since both clarified butter and ghee don’t contain easily-spoiling liquid and milk components, they have longer shelf lives, which is part of the reason they’re staples in hot countries. Plus, they have much higher smoke points than butter, which makes them awesome for cooking.

Store-bought ghee can be expensive and is less common in grocery stores, so many ketonians make it at home. The recipe is easy. See for yourself here.  

Clarified Butter and Ghee Nutritional Information: 1 Tbsp: 112 Calories, 13g Fat, 0g Net Carbs, 7.9g Protein

Coconut Oil

Coconut oil has unique properties that make it a rockstar for keto cooking. Specifically, it’s rich in medium-chain triglycerides (MCTs; at about 50%), which can increase ketone production and may increase metabolic rate and promote the loss of weight and belly fat. It’s solid when at room temperature like other mostly saturated fats (like butter), and can be substituted in equal amounts for any nut, seed, or vegetable oil; however, when substituting coconut oil for a solid fat, such as butter or lard, use 25% less coconut oil than the recipe calls for. Want to try a recipe using coconut oil for frying? Try our tasty recipe for Keto Koconut Chicken Tenders!

Coconut Oil Nutritional Information: 1 Tbsp: 121 Calories, 13g Fat, 0g Net Carbs, 0g Protein

Avocado Oil

Avocado oil is simply oil pressed from avocados. High in monounsaturated fats, it’s very healthy, as 70% of it is oleic acid. Add that it has mild flavor and a high smoke point (the point at which the oil begins to burn and its smell and taste is altered) and you can understand why it’s a staple in keto cooking. Use this versatile oil in dressings, marinades, and sautes as well as in recipes for homemade mayonnaise.

Avocado Oil Nutritional Information: 1 Tbsp: 124 Calories, 14g Fat, 0g Net Carbs, 0g Protein

MCT Oil

MCTs, short for medium chain triglycerides or medium chain fatty acids, are fats most often derived from coconut oil, palm oil, or a mixture of the two. They come in liquid form and are colorless, odorless, and stay liquid at room temperature, making it the perfect fat to add to food, smoothies, and coffee for extra energy. Because the oil is quickly and easily converted by the liver into ketones it is a darling of keto cooking. But, it should be used with care and gradually increased over time, as excess consumption may cause a stomachache and diarrhea.

With a relatively low smoke point and reason for moderation, MCT oil is ideal for use in salad dressings and in relatively low-temperature baking. With its neutral flavor, it can be paired with a wide range of ingredients and flavors. Chocolate Peanut Butter Fat Bombs use MCT oil and are awesome, so give ‘em a try!

MCT Oil Nutritional Information: 1 Tbsp: 121 Calories, 13g Fat, 0g Net Carbs, 0g Protein

Extra-Virgin Olive Oil

Versatile and multifunctional, Extra-Virgin Olive Oil (EVOO) is a cold-pressed, heart-healthy oil that contains oleic acid along with many anti-oxidants. Cooking with EVOO has never been easier (or tastier)–try drizzling it over salad with a few hard boiled eggs for protein, stirring it into a hearty stew or soup for added flavor, saute veggies with it, or simply use it as a delicious addition to a sliced avocado, sliced tomato, or other keto snacks.

Extra-Virgin Olive Oil Nutritional Information: 1 Tbsp: 120 Calories, 14g Fat, 0g Net Carbs, 0g Protein

Lard

It may be less commonly used in today’s everyday cooking, but lard, or rendered pork fat, is a great choice on the keto diet. It functions similarly to butter, providing flavor, crispness, flakiness and tenderness to baked goods, but has a much stronger flavor. Lard can also be used for sautéing, making sauces such as Bernaise, and used to make dips such as bacon mayonnaise.

Lard Nutritional Information:1 Tbsp: 115 Calories, 13g Fat, 0g Net Carbs, 0g Protein

Tallow

Tallow is rendered animal fat, usually from beef. It’s comprised of 50% saturated fat, 42% monounsaturated fat, and only 4% polyunsaturated fat and is great for high-heat cooking. Store-bought tallow can be expensive, and is often hydrogenated, so if you’re inclined, you can easily make your own. If you buy it, seek tallow made from grass-fed cows; it contains 300 to 500 percent more conjugated linoleic acid (CLA) than that of corn fed animals, and CLA is has awesome anti-inflammatory, autoimmune-boosting properties!

Tallow Nutritional Information:1 Tbsp: 115 Calories, 13g Fat, 0g Net Carbs, 0g Protein

Duck Fat

When you hear the term “duck fat” you may think it’s a gourmet ingredient used only in fancy French restaurants. But duck fat doesn’t have to be reserved for special occasions or elegant preparations. Made from one single ingredient, the natural fat from ducks, it’s usually rendered and filtered to make sure the fat is pure, providing outstanding flavor to just about any dish, from green vegetables to grass-fed steaks.

Duck Fat Nutritional Information: 1 Tbsp: 113 calories, 13g Fat, 0g Net Carbs, 0g Protein

Oils to Avoid

Oils that go through intense processing generally include processed trans fats that may be damaging to overall health. Thus, we recommend avoiding the following oils:

• Peanut
• Grapeseed
• Hazelnut
• Sesame
• Soybean
• Sunflower
• Safflower
• Canola

Mojo On!

Now that you’re armed with better knowledge of which fats to cook with, try using them when you sauté, fry, or bake. Before you know it, you’ll be easily cooking keto!

Keto Fats and Sauces – The Best and the Worst – Diet Doctor

Many foods taste better with a little something — a buttery sauce, a spicy dip, a flavorful relish, a savory marinade. And a keto diet allows plenty of room for enough fat to enjoy every meal.

What fats, oils, sauces, and dips can you add to your food and stay keto? What’s best for your health?

Here’s a simple guide, with the lowest-carb (keto) choices to the left:

The numbers are the average amount of net carbs per 100 grams (3.5 ounces). To the left, in the green zone, are choices with less than 5 grams of carbs. Choices in the red zone, to the right, have a lot more carbs and likely need to be avoided even in small amounts to stay in ketosis. See our best tips for getting into ketosis

Carbs list

Butter: 0 grams of net carbs
Olive oil: 0 grams of net carbs
Coconut oil: 0 grams of net carbs
Mayonnaise: 1 gram of net carbs
Tabasco: 2 grams of net carbs
Aioli: 2 grams of net carbs
Bernaise: 2 grams of net carbs
Mustard: 2 grams of net carbs, 4 grams of fiber, 6 grams of total carbs
Heavy cream: 3 grams of net carbs
Vinaigrette: 3 grams of net carbs
Guacamole: 3 grams of net carbs, 7 grams of fiber, 10 grams of total carbs
Cream cheese: 4 grams of net carbs
Soy sauce: 4 grams of net carbs
Salsa: 6 grams of net carbs, 1.5 grams of fiber, 7.5 grams of total carbs
Pesto: 8 grams of net carbs, 2 grams of fiber, 10 grams of total carbs
Tomato sauce: 15 grams of net carbs, 4 grams of fiber, 20 grams of total carbs
Ketchup: 26 grams of net carbs
BBQ sauce: 40 grams of net carbs
Maple syrup: 68 grams of net carbs
Jam: 69 grams of net carbs

Beware: Read all labels. Manufacturers often add sugar to many products.
Carb amounts can differ among brands, so make sure to check. Learn how to use the nutrition facts label

See all the 61 different names for sugar or sweeteners in products

Condiment clash

In a keto contest between mustard and ketchup, who wins? Mustard, hands down. Ketchup is full of sugar; mustard often has little or (occasionally) none.

But again, read labels carefully as some mustard brands do sneak in sweeteners.

*For example, traditional Dijon mustard has 2 carbs while some “honey” mustard brands may have 10 grams or more.

Barbecue basics

Feasting on tasty baby back ribs or a seared steak fresh off a hot grill is one of the great pleasures for many on the keto diet. However, beware of store-bought barbecue sauces, which are often high in sugar. Eat them with full knowledge of their carb hit, or try instead a savory, sugar-free rub or just season with salt, pepper, and powdered or minced garlic.

See our low-carb & keto BBQ guide

Fat is fab!

Most of us start out understandably fat phobic after 40 years of being encouraged to eat low fat.

On keto, you don’t need to fear the fat. Eat the butter, leave the skin on your chicken, and eat the entire egg — yolk and all. Drizzle on olive oil. Fat tastes great, it satisfies, and it helps make your keto diet sustainable.

How much to eat? If you are hungry between meals, consider eating a bit more protein and fiber first, and then, if needed, consider adding more calories from fat. See our guide on how to eat more fat

A word about oils

What about vegetable, nut and seed oils? This is a bit more complicated. Natural oils that have been around for thousands of years are generally safe and should be embraced on a keto diet.

Feel free to use pure olive oil, ghee, avocado oil, almond oil, peanut oil, sesame oil, fish oil — anything for which it is easy to extract the oil with simple pressing, grinding, churning or low heat separating.

We do recommend minimizing the use of industrial seed or vegetable oils created within the past 60 years, such as corn oil, soy oil, safflower oil, sunflower oil, and cottonseed oil. These oils are created by chemical extraction and high heat industrial processes. Since it’s not clear what kind of effects this might have on health, we feel that sticking with traditional, less processed fats makes sense.

Learn more here: Vegetable oils: are they healthy?

Are Olives Keto Friendly? – Ketogenic.com

What’s the deal with olives on keto? Are these colorful little balls of goodness a keto compliant choice? The answer is a resounding yes! Olives are generally quite high in fat and low in carbohydrates. The main kind of fat found in olive oil and olives is monounsaturated fatty acids — a natural healthy dietary fat.

So how can you incorporate olives in your ketogenic diet? What about olive oil?

Benefits of Olives and Olive Oil

Olive oil is made from the olive tree and olive oil has been used historically for many reasons, including for medicine, soap, and skincare. To make olive oil, olives are harvested, washed, crushed, and processed to release the delicious, fatty oil. Check out our articles on using oils on keto.

Olives and olive oil provide many health benefits. For example, virgin olive oil contains a range of phenolic compounds that have an anti-inflammatory effect. Some of the compounds in olive oil, such as oleocanthal, have similar anti-inflammatory properties to ibuprofen, without the problematic side effects [1].

Olives and olive oil are packed with nutrients and vitamins like E and K. Regular consumption of olive oil is also associated with increased longevity. Olive oil has been shown to help prevent certain cardiovascular risk factors, including diabetes and obesity. Specific components of olive oil might have antithrombotic, antihypertensive, and anticarcinogenic actions [2,3].

How Do You Like Your Olives?

You might be wondering how to incorporate olives and olive oil into your ketogenic diet. Olives make a great high fat, low carb snack, or a great addition to a dish. You could top your salad or pizza with your favorite kinds of olives. Olives work well with keto zucchini pasta dishes, like this one. If you really feel like taking it up a notch, add olives to this comforting keto ricotta parmigiano gnocci dish.

You might choose to make a side dish with olives as the star. Olives pair nicely with many keto-friendly foods and flavorings, such as garlic, cheeses, anchovies, and artichokes.

Maybe it’s the weekend, a holiday, or just the perfect night to treat yourself with a little glass or two of wine to go with your delightful cheese, olive, and ham platter.

Olive oil is best used in dressings, dips, sauces, cooking at low temperatures, or for light sautéing. For frying or cooking at higher temperatures, other oils, such as coconut oil, ghee, or duck fat work best.

Are You Enjoying Olives on Keto?

How do you eat olives on your keto diet? What are your favorite types of olives? Are you more of a kalamata keto king or queen or a green olive guy or gal?

References

1.   Lucas, L., Russell, A., & Keast, R. (2011). Molecular mechanisms of inflammation. Anti-inflammatory benefits of virgin olive oil and the phenolic compound oleocanthal. Current Pharmaceutical Design, 17(8), 754-768. https://doi.org/10.2174/138161211795428911
2.   Buckland, G., & Gonzalez, C. A. (2015). The role of olive oil in disease prevention: a focus on the recent epidemiological evidence from cohort studies and dietary intervention trials. British Journal of Nutrition, 113(S2), 94-101. https://doi.org/10.1017/S0007114514003936
3.   Kiritsakis, A., & Shahidi, F. (2017). Olives and olive oil as functional foods: Bioactivity, chemistry, and processing. John Wiley & Sons Ltd.

KETO Certified EVOO » Keto Certified

Description

California Olive Ranch Story

Farming Olives since 1998

Founded in 1998, we were the first company to take American olive oil to a whole new level. While olives have grown in California for hundreds of years, we’ve pioneered new ways of cultivating and harvesting olives in order to make our extra virgin olive oil premium and affordable. We’ve developed our own ranches and helped family farmers throughout Northern California develop previously unusable farm acreage into olive orchards while using sustainable production methods every step of the way. In 2016, we started developing long-term relationships with top-notch olive farmers across the globe. We proudly partner with the best extra virgin olive oil producers in Chile, Argentina and Portugal. Our California Olive Ranch partners share our values of sustainable farming practices, premium production methods and impeccable storage. All of our extra virgin olive oils are certified by Applied Sensory, Non-GMO verified, vegan and keto friendly as well as one of the only Whole 30 oils in their program.

California Olive Ranch Values

Be a Pioneer

We’re transforming the olive oil industry and showing that when it comes to purity and quality, not all olive oils are created equal. We do it by growing on California ranches, finding innovative ways to plant, grow and harvest olives, sourcing high-quality extra virgin olive oils from premium producers around the world and encouraging standards across the olive oil industry.

Break Down Silos

We love what we do – and how we do it– from the care we put into creating and blending our extra virgin olive oil to the kindness we show our customers, consumers employees and farm families. Our passion pushes us to continually extend an olive branch to our partners and approach our business with transparency. We partner with like-minded premium partners around the world whose shared focus is crafting high quality at an approachable price.

Never Stop Growing

We stand for quality, education, sustainability and transparency. We’ll continue to invest resources into the latest farming techniques, sustainable farming practices and top-notch production facilities and methods. We not only invest in our own advancement but share our learnings with our farming partners across the globe.

California Olive Ranch is KETO Certified by the Paleo Foundation.

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Why You Shouldn’t Drink Oil On Keto To Hit Your Fat Macros

When I first started my ketogenic diet, I stuck to my macros and percentages to the gram, even if that meant adding in a little bit of oil or butter to hit them. 

Naturally, I wondered if this was a smart move because it wasn’t as if I was hungry and wanted to drink or drench my food in oil.

Should you drink oil on keto? When fat loss is your goal, it’s ok to eat under your fat macros every once in a while, you’ll even speed up fat loss by doing so. Maintaining a metabolic state of ketosis isn’t predicated by how much fat you eat, but by how much you restrict your carbohydrates to.

In this article, I’ll go over why you should or shouldn’t drink oil on keto, which oils you may want to include if doing so, what happens if you don’t eat enough fat on keto, and how to speed up your ketosis.

Drinking Oil On Keto, Yay, Or Nay?

I had the same question as you once upon a time. I wondered how I would increase my fat intake to hit my numbers and make sure I had enough fat each day.

Once I dove deep into the research about ketogenic diets, fat loss, performance, and everything in between, I realized it might not be necessary for most individuals.

There is a time and a place where you may need to drink a bit of oil to get in enough calories, but this doesn’t apply for 99 percent of the people reading this article. 

Unless you are an athlete, such as an ultra-endurance runner, drinking oil on keto may be unnecessary and can slow your progress. 

If fat loss is your goal, you may want to skip on drinking olive oil and most other oils. 

I’ll explain why in just a sec, but make sure you keep an open mind to what you’re about to hear as it may go against what your friend or other said guru told you. 

How To Increase Fat Intake On Keto

You may be wondering if you should drink olive oil or any other oils on keto to increase your fat intake on keto. 

But first, ask yourself WHY you need to increase your fat intake.

Is it because you were told you need to hit a certain number or percentage of fats every day? 

The truth is, the ONLY requirement to achieve and maintain a state of ketosis is carbohydrate restriction, and NOT a high fat intake. 

Meaning, you could get into ketosis and stay there even if you ate almost no fat at all. 

 The more fat you eat in your diet, the less fat from your body is used for energy.  

I’m not suggesting that you eat no fat at all, but if you’re short on your macros some days, I’m merely stating there’s no need to seek ways to increase your fat intake. 

What Happens If You Don’t Eat Enough Fat On Keto?

A ketogenic diet is labeled a “high fat” diet only as a “side effect” of restricting carbohydrates. 

What’s that mean, you ask?

There are three primary macronutrients that you consume each day (protein, carbs, and fat). Carbohydrates and fats are what your body uses for energy during high and low-intensity activities. 

Since protein is a relatively fixed number, when you eliminate carbohydrates, something has to make up the difference in calories. 

Yepp, FAT! 

Therefore, the fat intake will act almost like a lever that we can pull up or down based on our goals (fat loss or muscle gain) while following a ketogenic diet.

Don’t get me wrong; fat is important in the diet. Fats provide the body with energy, help with the absorption of fat-soluble vitamins, and act as structural elements of cell walls. 1https://www.ncbi.nlm.nih.gov/pubmed/21229418

Fats in the diet also helps to delay gastric emptying and reduce the insulin response of carbohydrates in the diet, which leads to fewer insulin spikes, decreased hunger and increased satiety. 2https://www.ncbi.nlm.nih.gov/pubmed/16537685

 Outside of the essential fats which you’re likely getting from the seafood, meat, and dairy you’re enjoying while on a ketogenic diet, there’s almost no drawback to eating less fat. 

Unless you consider faster weight loss a drawback… because that’s what happens when you don’t eat enough fat on keto. 

How You Can Speed Up Ketosis

The only reason you may not want to go too low in fats is due to the importance fat plays on your health and digestion, but that number is probably a lot less than what you’re already consuming.

Now, when I refer to how you can speed up ketosis, what I mean is how you can speed up weight loss.

After all, that’s your primary goal. 

As I stated previously, protein is a relatively constant number, and with carbohydrates already restricted, fat will act as a lever that we pull up or down depending on your goal (weight loss vs. weight gain).

First and foremost, when it comes to weight loss, calories STILL matter. 

Therefore, one of the easiest ways to speed up weight loss is by decreasing your fat intake. The calories per gram of each macronutrient and TEF is as follows:

• Fat = 9 calories per gram, and has a TEF of 0-3%
• Carbohydrates = 4 calories per gram, and has a TEF of 5-10%
• Protein = 4 calories per gram, and has a TEF of 20-30%

Fat is more than double the number of calories per gram compared to protein or carbohydrates, and it’s the least thermogenic as well. 3https://www.ncbi.nlm.nih.gov/pubmed/31021710 4https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/

The thermic effect of food

It takes a certain amount of energy (calories) to digest, absorb, and metabolize your food. Each macronutrient varies in the energy required for digestion. This process is known as the thermic effect of food (TEF) or diet-induced thermogenesis (DIT). 5https://www.ncbi.nlm.nih.gov/pubmed/4025189 6https://www.ncbi.nlm.nih.gov/pubmed/6357848

After digestion, for the same 100 calories, you’ll be left with the following:

• Fat = 97 – 100 calories
• Carbohydrates = 90 – 95 calories
• Protein = 70 – 80 calories

Simple manipulations in your macronutrients will net you fewer calories. Fat has the lowest TEF and the most amount of calories per gram compared to the other macronutrients.

How I Would Set Up Macros For Maximum Fat Loss

So we’ve established drinking oil on keto may not be necessary, but what should you do? 

First, here’s how I would set up your calories and macros. 

 Without knowing you personally or your metabolism, when it comes to weight loss, I find most people fall in the range of between 10 – 12 calories per pound to achieve a reasonable amount of weight loss ~1-2 lbs/week. 

For a starting point of how many calories to eat, you would take your bodyweight and multiply it by 10 – 12. For a 150 pound individual, this would mean they would consume 1500 – 1800 calories per day if their goal were weight loss.

Next, I would set protein intake at 1 gram per pound of lean body mass (total body weight – fat weight). To make it easier, you would consume 1 gram per pound of DESIRED bodyweight. 

Meaning, if you were 150 pounds by wanted to get down to 130, then you would eat AT MINIMUM 130 grams of protein per day. 

Since carbohydrates are restricted, that’s an easy number to calculate. Most individuals fall between 20 and 50 grams of net carbs per day, so let’s say 30 grams to make it easy. 

The remaining calories could then be filled with fat and tapered up or down depending on progress. 

Sample based on the above based

A 150-pound individual who’s desired end body weight is 130 pounds.

1. Calories: 150 x 12 = 1800 calories
2. Protein: 130 grams = 130 x 4 calories = 520 calories
3. Carbohydrates: 30 grams = 30 x 4 calories = 120 calories
4. Fat: Total calories – protein calories – carbohydrates calories
5. 1800 – 520 – 120 = 1160 calories / 9 calories per gram = 129 grams of fat

Our example would eat 1800 calories with 130 grams of protein, 30 grams of carbs, and 129 grams of fat. 

If I was setting this up for a client and they preferred less fat and more protein, they could increase their protein intake by ~2 grams for every 1 gram of fat less they eat per day.

 In addition, if they wanted to keep protein intake the same but were going to fall short of fat intake for the day, that would be perfectly fine.  

I wouldn’t have them chug oil or add extra fats to their meals to “hit their macros.” Falling short on their fat once in a while is not going to be detrimental to their diet; if anything, it will accelerate it. 

What Oil To “Drink” On Keto If Any

 If you’re a stickler for hitting your exact numbers despite what I’ve said, if I were to recommend any oil to hit your fat intake, it would be MCT Oil. 

Studies show that MCT’s are more satiating than other fats. 7https://www.ncbi.nlm.nih.gov/books/NBK53550/ In this study, a breakfast high in MCT’s resulted in lower energy intake at lunch almost 4 hours later. 8https://www.ncbi.nlm.nih.gov/pubmed/12634436 And another study showed people naturally ate less at dinner after a high MCT lunch was consumed. 9https://www.ncbi.nlm.nih.gov/pubmed/11684530

Also, MCT oil, in combination with a very low-calorie diet, resulted in more satiety and a higher rate of weight loss in these studies. 10https://www.ncbi.nlm.nih.gov/pubmed/11571605 11https://www.ncbi.nlm.nih.gov/pubmed/18326600

The other added benefit of MCT oil is due to their shorter chain length; they travel straight from the gut to the liver and can be converted to ketones for use as an immediate source of energy. 12https://www.ncbi.nlm.nih.gov/pubmed/18296368 13https://www.ncbi.nlm.nih.gov/pubmed/27080715

Besides, since MCT oil is processed differently, it may have a higher thermic effect compared to other fats, which only yield a 0-3% increase in metabolism, leading to more calories burned. 14https://www.ncbi.nlm.nih.gov/pubmed/7072620

Now, fair warning, if you haven’t had MCT oil, you may want to start slowly and increase the amount as your body becomes accustomed to it.

Too much MCT oil too soon may lead to upset stomach and frequent trips to the bathroom for specific individuals.

MCT Oil I recommend:

If you want to take it up a notch, and can spare a few more dollars, I would recommend C8 Oil. MCT oil is further extracted to leave the C8 fatty acid (caprylic acid), which is even more easily converted into ketones than MCT oil alone.

C8 Oil I would recommend:

The Takeaway

There’s a good chance that you’re getting more than sufficient amounts of fat while following a ketogenic diet without drinking oil.

If you find yourself falling short on your fat intake now and then, you can rest knowing there are no adverse effects to eating less fat unless you consider faster weight loss negative.

However, if you are a stickler for hitting your numbers accurately, I would recommend using MCT oil over something like olive oil or butter due to its effect on satiety, metabolism, and increased ketone production.

Just make sure you start small with one teaspoon at a time, then gradually work your way up to prevent gastric upset.

Olive oil and the ketogenic diet .. Articles of the company “Olivagift LLC”

The modern society associates completeness with social failure and insufficient literacy in important life issues. Excess weight is also associated with a person’s emotional state. For example, among women of normal weight, depression is observed half as often.
But, even more importantly, being overweight reduces the average life expectancy from the age of forty. Doctors encourage that even losing 10% of excess weight has a very beneficial effect on the objective indicators of the body.

Numerous studies have shown that obesity leads to chronic inflammation in adipose tissues of the body
and that this can lead to systemic inflammation in
throughout the body, leading to insulin resistance (non-sensitivity) and diabetes.

Over time, the disease causes serious disorders on the part of almost all organs and
systems of our body. As a rule, the vessels, nerves, kidneys, and heart become the weak link.
Diabetes mellitus can disrupt the work of the whole organism, provoke disability and
death.

Studies on diabetes, obesity, weight loss, and cholesterol have shown that the ketogenic diet
can have a positive impact on the solution of the problem , provided that it is strictly followed and
allows olive oil to be a systematic part of the daily lifestyle.

The Ketogenic Diet (Keto Diet) improves health through metabolic switching in
the primary cellular fuel source to which the body and brain adapt.

The keto diet is a fatty diet.
When BJU (Proteins, fats, carbohydrates) in dishes reaches the following ratios
(70% fats, 15% proteins, 5% carbohydrates). Under this scenario, metabolism switches from
carbohydrate-based fuels (glucose from starch and sugar) to
fat-based fuel, producing fat metabolism products called ketones that promote
positive changes in cells, resulting in improved overall health. …

Ketosis is simply a normal metabolic pathway in which cells in the body and brain use
ketones for energy instead of relying solely on sugar (carbohydrates).

The regulation boils down not only to eating the right amount of fat and being mindful of your
carbohydrate intake, but also to the types of fat you consume. These are fatty foods –
broths, lard, fatty meat.

And from vegetable oils we choose the right oils that do not cause an inflammatory effect in the body.This is olive and coconut oil.

Read more in the article:

The ketogenic diet has wider applications beyond diabetes, which can treat
diseases such as autism, epilepsy, cancer and Alzheimer’s disease.
Whether you are on a ketogenic diet or not, it is important to consume healthy fats on a regular basis,
including olive oil.
You will be interested to know that research proves that Extra Virgin Olive Oil
is the best and safest oil to use for frying and stewing in
kitchens.
Our company Olivagift, in order to save your money, offers olive oil,
premium, with low acidity in a large container. YOU can successfully use quality
butter for all your keto foods.
There are two options on the site, from different manufacturers ( E. Sole 2 liters and Les Sorts 2 liters ).
The ratio of price to quality is the most profitable that is on the market in the Russian Federation, among extra class oils.
Read more in the article:

The best oil on the keto diet

Following a ketogenic diet does not mean that you have to swallow fat in spoons, however, depending on the amount of fat you consumed before starting it, you will probably need to increase it to meet your calorie needs and make the diet stable and easy …

One thing that’s extremely important is the quality of the fats you eat – you need to reduce your use of highly processed, inflammatory fats and instead focus on healthy alternatives.

Points to consider when choosing fats and oils:

• Smoke Point – fats with a low smoke point (eg olive oil) should be used mainly for salads; for cooking and baking, it is best to use fats that are hotter (like coconut oil).
• Food Profile (especially their ratio of Omega 3 to Omega 6 and the specific fatty acids they contain)
• How to store them and how long can they be stored without rancidity

Avocado oil

One of the best oils you can eat, regardless of diet. It is similar to olive, but more heat resistant, making it a good choice for cooking.

Avocado oil is rich in oleic acid (monounsaturated omega-9 fatty acid), which is beneficial for the heart and cardiovascular system.It also lowers triglycerides and LDL (“bad”) cholesterol while raising HDL (“good”) cholesterol, thereby improving the blood lipid profile. What’s more, the oil has antioxidant properties and may help fight arthritis.

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Ask an expert

You can use it for salads, cooking or even homemade mayonnaise.

Olive oil

Extra virgin olive oil has long been known as one of the healthiest fats due to its high monounsaturated fat content (78%) and antioxidant content.

It has been used for centuries in the Mediterranean, where olive oil has been linked to the prevention of heart disease.

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Ask an expert

Great for salads. Not recommended for frying or baking as it has a relatively low smoke point.

Coconut oil

A highly controversial product – many people adore it and many avoid, ironically for the same reason, saturated fat.

As research from past years has shown, you really don’t need to be afraid of saturated fat and especially the medium chain fatty acids found in coconut oil .

Moreover, this oil increases HDL (“good”) cholesterol and reduces waist size in patients with heart disease.

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Ask an Expert

You can use coconut oil for cooking, baking, or even apply it to your skin as a moisturizer.

MCT Oil

MCT Oil or Medium Chain Triglycerides is a type of fat that your body uses instantly instead of storing it.Many people in the keto community love it very much as MCTs will give you a boost of energy and help in the production of ketone ketones.

Read Also:
Best MCT Oil – KetoDieto Rating

MCT oil is naturally found in coconut oil and animal fats, although the percentage of MCT is relatively low. Coconut oil contains about 55% -62%, but it is best to use pure MCT oil.

You can learn more about MCT oil in our article .

Ghee (ghee)

Made from butter that has been heated and filtered to remove milk proteins and sugars. For people with a sensitivity to dairy products (either lactose or casein), ghee can be a great alternative to oils.

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Ask an Expert

Ghee has a higher smoke point than regular butter and can therefore be used for high temperature cooking.It has a specific flavor that some people find special, but which you can easily get used to.

Read also:
Homemade ghee

Butter

Another great choice for keto, which doesn’t make sense to avoid (if you have a dairy intolerance, go for ghee).

Is a good source of vitamin A and carotene, and butter made from grass-fed cows contains vitamin K2, which is essential for the absorption of vitamin D.It also contains naturally occurring CLA (Conjugated Linoleic Acid) to promote heart health and faster fat loss in overweight people.

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Ask an Expert

You can use oil for cooking or baking. When cooking with butter, you have to be careful not to burn it out.

Lard

Lard, or pork fat, is a very good source of vitamin D, so if you have bacon fat, don’t throw it away, but save it until next time you cook it.There is no reason to be afraid of lard, as the link between saturated fat and high LDL (“bad”) cholesterol has been repeatedly debunked.

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Ask an expert

You can use lard in the same way as butter and keep it in the refrigerator.

Macadamia oil

Contains very few Omega-6 fatty acids, which is great news if you are trying to improve the ratio of Omega-3 to Omega-6 in your diet, and also means that it has a long shelf life and low oxidation rates.

See also:
Macadamia nuts: benefits and harms

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Asking an expert

Relatively temperature resistant, so you can use it for light cooking. Has a light, slightly nutty flavor that goes well with salads.

Cocoa butter

Cocoa butter is mainly composed of saturated acids and about 30% monounsaturated fat with a low polyunsaturated fat content.It does not affect LDL cholesterol, but is mainly used in cosmetics, so finding it in its pure form at a good price can be challenging. The polyphenols in cocoa butter will have a positive effect on your immune system and heart health.

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Ask an expert

It will taste and aroma of cocoa, so this butter is great for desserts.

Table KBZHU of fats and oils on keto

What oil do you use on keto?

What type of oil / fat do you most often use in your keto recipes? You have 3 answers)

Ghee ghee

11

214

Avocado oil

10

46

From macadamia nuts

16

11

Article author

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Articles written

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90,000 7 steps into ketosis

Minimum Steps to Achieve Ketosis Fast:

1. Limit your carbohydrate intake.

The main obvious step, without it nothing will work. Reduce consumption to 20 grams of carbohydrates per day to start with. This allows the body to use up all its stores of glucose and begin the transition to processing fat for energy.

2. Add coconut oil to the diet.

It contains MCTs (Medium Chain Triglycerides), which are very easily absorbed by the body and immediately converted into ketones.There is no need to buy MCT oil, because it is 70-80% coconut and has the same effect.

You can start with one teaspoon in the morning every day and go up to 3 teaspoons within a week.

3. Add physical. load.

There are a lot of studies that support the increase in ketosis with regular exercise. It has also been found that ketone levels increase significantly when exercised before meals.

One clarification, it is not advisable to do this in the first couple of weeks of starting a low-carb diet.

4. Increase your intake of healthy fats.

Introduce healthy fats to your diet and your ketone levels will rise. The Keto Diet isn’t just about reducing your carbohydrate intake, it’s also about eating more fat.

Let me remind you healthy fats – extra virgin oil, coconut oil, avocado oil, butter, lard. There are also a lot of fat-rich foods (avocado, cheese, eggs, dark chocolate, fish, nuts, etc.)

One of the strongest ways to speed up your entry into ketosis is to stop eating for a few hours, preferably 12 to 16 hours a day.There is an article on this site about intermittent fasting. There is also “fat starvation”, when food intake is maintained, but the amount of calories is sharply limited and they are all taken only from fat.

6. Control your protein intake.

It is necessary to consume protein, 1 g of protein per 1 kg of desired weight is recommended. You can not both underestimate this value (this leads to a loss of muscle mass, because the body will maintain blood sugar levels by processing its own protein in the form of muscles), and overestimate (this will lead to excess production of glucose from protein and bring you out of ketosis) …The minimum consumption is considered to be 0.55 – 0.77 grams per 1 kg of the desired weight.

7. Instrumentally measure the level of ketones.

And make adjustments to your diet and lifestyle as needed. Especially at the beginning of the keto diet , it is important to clearly know how the body reacts to certain actions, what happens to the level of ketones. In a few weeks, you will understand which actions enhance ketosis and which ones violate it.

90,000 Frequently Asked Questions About The Keto Diet

What is the keto diet?

The ketogenic or keto diet is a low-carb diet with moderate protein intake and high fat intake.On it, the liver begins to stably produce ketone bodies (ketones) from fat. Ketones are a source of energy for the cells of the body, primarily the brain. This condition is called ketosis.

What is ketosis?

Ketosis is a condition when the concentration of ketones in the blood exceeds 0.5 mmol / L. Typically, to achieve ketosis, you need to consume consistently less than 20 grams of carbs per day. But this figure is a difference for different people.

In ketosis, most cells in the body, including the brain, feed on ketones or fatty acids, not glucose.

Blood ketone levels on a keto diet

The goal of the ketogenic diet is to be in ketosis. Ketosis is defined as a blood level of 0.5 mmol / L ketones or higher. The optimal range is considered to be 0.5-3 mmol / L.

Blood sugar levels on the keto diet

Blood sugar (glucose) levels on keto should be in the normal range, that is, 4-7 mmol / L.

How to measure ketone levels at home?

Ketosis starts at 0.5 mmol / L of ketones in the blood.To measure ketones directly in the blood, glucometers with a ketone measurement function are used. For example, Abbott Freestyle Optium or Keto Mojo.

Ketones can also be measured indirectly by their content in urine and exhaled air.

Urine ketone levels and how to measure them

This test measures ketones in the blood indirectly by their content in the urine. At a concentration of 1.5-4.0 mmol / L of ketones in urine, you can be considered ketosis. This test is quantitatively imprecise and is influenced by the amount of fluid you drink and the degree of adaptation to ketosis.

Exhaled ketone levels

This test measures ketones in the blood indirectly – by their content in the exhaled air. Special analyzers are used for this, for example, Ketonix. Their main advantage is reusability. But the data differ on the accuracy. Therefore, it is also best used to understand if you are in ketosis or not, but not for an accurate quantitative assessment.

What foods are eaten on a ketogenic diet?

Meat, fish, eggs, oil, vegetables with a low starch content, herbaceous plants (lettuce, spinach, kale), dairy products, nuts, and much more.

What foods are eliminated on the keto diet?

Sugar (in drinks too), flour products, cereals and cereals (corn, buckwheat, rice, oats), vegetables with a high starch content (potatoes, beets). So the limit is observed in the region of 20 grams of carbohydrates per day.

Can I eat fruits and berries on keto?

Fruit on keto is not worth eating, they have a lot of sugar. Berries can be used in limited quantities, such as 1-2 handfuls of blueberries or raspberries per day.

Can you eat sweets on a keto diet?

Habitual sweets and pastries are prohibited because of flour and sugar.However, sweeteners such as stevia or erythritol can be used if desired. They can be added to drinks or made desserts with them.

On keto, it is allowed to eat dark chocolate (more than 75% cocoa) and some berries.

Can buckwheat be on a keto diet?

On a keto diet, buckwheat, like other cereals, is excluded.

What vegetables can you eat on a keto diet?

On keto, you can eat vegetables that grow above the ground: cucumbers, tomatoes, peppers, broccoli, cabbage, zucchini, eggplants.All green leafy vegetables are healthy as well.

Root vegetables, for example, potatoes or beets, are undesirable for keto.

Why can’t you eat sugar and starch on keto?

Sugar and starch are carbohydrates. When ingested with food, they increase the levels of glucose and insulin in the blood. This stops ketosis. The daily carbohydrate limit on a ketogenic diet is 20 grams.

Can You Eat Complex Carbs on Keto?

“Complex” carbohydrates usually mean large molecules like starch.They are absorbed a little longer than simple sugars. They’re probably better than table sugar, but they’re still full of glucose, just in longer chains. All of the complex carbs eaten on keto come from low-carb vegetables.

Should you eat a lot of fat on keto?

Eating a lot of fat on keto is optional. Ketosis comes from reducing carbs, not increasing fat. Fat is the main source of calories in keto, but if you don’t need a lot of calories, you can avoid eating a lot of fat.

What to drink on a ketogenic diet?

On a ketogenic diet, it is advisable to drink a lot of water, but focus on your own feelings and feelings of thirst.

Tea and coffee are also allowed without restrictions (no sugar, of course). You can add cream to them.

Is alcohol allowed on the keto diet?

Strong alcohol is allowed on a ketogenic diet, as it has little effect on ketosis. Low-carb options: vodka, whiskey, brandy, tequila, dry martini, brut champagne, dry red and white wines.

Should I Cut Salt on a Keto Diet?

No. Table salt is a source of sodium, an essential mineral. Your body loses water and electrolytes more quickly when you switch to a low-carb diet than with a high-carb diet. Therefore, you need to consume a sufficient amount of salt, about 5 grams per day, which, generally speaking, is a lot.

Is muscle mass being lost on a ketogenic diet?

With enough fat, protein and salt consumed, muscle mass is not lost and can be built up.

How to gain weight on a keto diet?

To gain muscle mass on a ketogenic diet, you need to eat enough protein (at least 2 grams per 1 kg of body weight), eat your fill, and engage in strength training.

What is the difference between LCHF and ketogenic diets?

The ketogenic diet is a special case of LCHF, where carbohydrates should be no more than 20 grams per day in order to maintain the level of ketones in the blood above 0.5 mmol / liter. LCHF has no well-defined parameters.

What fats should you use on a low-carb diet?

Monounsaturated fat (main sources: olive oil, avocado, meat) and saturated fat (meat, butter, coconut oil).In fatty beef and lard, both are present in abundance. Saturated fats are also the most useful for frying, as they are more stable when heated than all others, especially polyunsaturated fats (such as sunflower oil).

Which fats should not be used on a low-carb diet?

Sunflower oil, soybean oil and other oils that are sources of large amounts of polyunsaturated fats. These fats, when fried or heated, are more susceptible to oxidation than saturated or monounsaturated fats.They also usually contain much higher omega-6 acids than omega-3 acids, which contributes to inflammatory processes in the body.

Is the ketogenic diet safe?

Ketosis is normal for a healthy person. With a full-fledged continuous diet on a ketogenic diet, deficiencies of vital amino acids, fatty acids, vitamins and minerals are not observed.

A study in people with GLUT1 deficiency has shown no negative effects of the keto diet for 10 years.

Which diseases are treated with the ketogenic diet?

Initially, the ketogenic diet has been shown to be an effective treatment for epilepsy. Today it is used in the treatment of obesity, type 2 diabetes, hepatic steatosis, Alzheimer’s disease, cancer, and multiple sclerosis.

Usually the diet is used in conjunction with other treatments. Consult your doctor.

How to quickly enter ketosis?

The fastest way to enter ketosis is by fasting.But cutting your carbohydrate intake to 20 grams per day and below doesn’t work much slower. Exercise can also help.

How long does it take to enter ketosis?

It usually takes 24-48 hours to enter ketosis. It depends on the liver’s glycogen stores.

Side Effects of the Keto Diet

The possible side effects of the keto diet are not life threatening and are easily relieved. They usually occur in the first week, and are caused by a change in the metabolic regime for fats or a change in water-salt metabolism.Symptoms include headaches, weakness, muscle cramps, pulse changes, irritability, and slight dullness of perception. They are called the “keto cold” or “keto flu”.

What is the keto flu and how is it treated?

The keto flu is a deterioration in well-being that can occur when switching to a keto diet. It is probably caused by the fact that the body is not used to eating ketones. Symptoms usually resolve on their own after 1-2 days. To alleviate the condition, you need to drink more water and consume more salt, and also eat your fill.

Cholesterol on the keto diet

Cholesterol levels when switching to keto behave differently from person to person. You can expect an increase in both “bad” and “good” cholesterol, as well as a decrease in triglycerides in the blood. This is an improvement in the lipid profile.

90,000 7 Tips to Start Your KETOSIS | Without Complexes

It happens that you eat, eat Fats and seem to follow a keto diet, but the weight is worth it or does not go away at all. In this article, I have compiled the knowledge gained by KETO and identified seven ways to start KETO:

1) REDUCE CARBOHYDRATE CONSUMPTION

In general, you need to give up carbohydrates, minimizing consumption from 5% to 10% of your daily intake.Optimally, your carbohydrate intake should be between 20-30 grams per day. I’ve completely abandoned cereals, flour products and potatoes.

Making the right choice!

Making the right choice!

⠀ 2) ADD A LITTLE COCONUT OIL TO YOUR DIET

Coconut oil contains MCTs (Medium Chain Triglycerides) fats that help increase ketosis. The liver can easily absorb and convert MCTs to ketones immediately. Start with one teaspoon a day, then work up to two tablespoons a day for a week.I liked this information myself. I will finish the article and run for oil.

⠀

Coconut oil can be taken both on yourself and in yourself

Coconut oil can be taken both on yourself and in yourself

3) INCREASE YOUR PHYSICAL ACTIVITY

Be active! During exercise, the body first uses up its glycogen stores. Your liver is then forced to work hard to produce more ketones to power your body as there will be no glycogen or carbohydrates to use to replenish them.I introduced training in the second week of the keto diet. And you don’t have to go to the gym, fitness club. Do you have a phone? So download sports applications on it and practice using them. I also sometimes take videos of exercises on Instagram. ⠀

1,2,3,4 Legs wider, Hands apart!

1,2,3,4 Legs wider, Hands apart!

My fitness apps on my phone

My fitness apps on my phone

4) INCREASE YOUR HEALTHY FAT CONSUMPTION

Eating a high fat diet increases ketone levels and helps you reach ketosis.The classic keto diet contains 85 to 90% fat, while the weight loss keto diet contains 70% fat per day. It is important to consume healthy vegetable and animal fats such as olive oil, coconut oil, butter, ground beef, chicken broth, etc.

Eat healthy fats and you will definitely lose weight

Eat healthy fats and be sure to lose weight

5) KEEP INTERIOR FASTING

Intermittent fasting fits perfectly with the keto menu.Just keep in mind that you must control the hours of food intake and be sure to eat your daily calorie intake. Skip breakfast. Have a hearty lunch and dinner.

⠀

No snacks!

No snacks!

6) KEEP A MODERATE PROTEIN CONSUMPTION

Maintain a moderate protein intake to maximize ketone production. Reducing your protein intake too dramatically will negatively affect your body. The body needs certain amino acids in order to function properly and maintain muscle mass in the presence of a lack of carbohydrates.Eating more food than the optimal intake can suppress ketone production.

Be careful with protein!

Be careful with protein!

7) DRINK MORE WATER. ⠀

Water is our everything!

Water is our everything!

Share your experience and give your best recommendations on how you went into ketosis! I will read it with pleasure.

The Complete Beginner’s Guide to Keto

The ketogenic diet (or keto for short) is a low-carb, high-fat diet that offers many health benefits.

Many studies show that this type of diet can help you lose weight and improve your health.

Ketogenic diets may even help diabetes, cancer, epilepsy, and Alzheimer’s.

Here’s a complete beginner’s guide to the keto diet.

What is the ketogenic diet?

Keto Basics

The ketogenic diet is a very low carb, high fat diet that is very similar to the Atkins and low carb diet.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbohydrates puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also converts fat into ketones in the liver, which can supply the brain with energy.

A ketogenic diet can cause significant decreases in blood sugar and insulin levels. This, along with the increased ketone content, has several health benefits.

Summary: The keto diet is a low carb, high fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism from carbohydrates to fats and ketones.

Different types of ketogenic diets

There are several options for the ketogenic diet, including:

• The Standard Ketogenic Diet (SKD): is a very low carb, moderate protein, and high fat diet.It usually contains 70% fat, 20% protein, and only 10% carbohydrates.
• Cyclic Ketogenic Diet (CKD): This diet includes high carb refeeding periods such as 5 ketogenic days followed by 2 high carb days.
• Target Ketogenic Diet (TKD): This diet allows you to add carbohydrates during exercise.
• High Protein Ketogenic Diet: This is similar to the standard ketogenic diet but includes more protein.The ratio is often 60% fat, 35% protein, and 5% carbohydrates.

However, only the standard ketogenic diet and the high protein ketogenic diet have been thoroughly studied. Cyclic or targeted ketogenic diets are more advanced methods and are mostly used by bodybuilders or athletes.

The information in this article mainly pertains to the standard ketogenic diet (SKD), although many of the same principles apply to other versions as well.

Summary: There are several options for the keto diet.The standard version (SKD) is the most studied and most recommended.

What is ketosis?

Ketosis is a metabolic condition in which your body uses fat as fuel instead of carbohydrates.

This happens when you significantly reduce your carbohydrate intake by limiting your intake of glucose (sugar), which is the main source of energy for your cells.

We offer you: How much water should you drink per day?

The ketogenic diet is the most effective way to enter ketosis.Typically, this includes limiting your carbohydrate intake to about 20-50 grams per day and adding fats such as meat, fish, eggs, nuts, and healthy oils.

It is also important to reduce your protein intake. This is because protein can be converted to glucose when consumed in large quantities, which can slow your transition to ketosis.

Practicing intermittent fasting can also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves restricting food intake to about 8 hours a day and fasting for the remaining 16 hours.

Blood, urine, and breath tests are available that can help determine if you are in ketosis by measuring the amount of ketones your body makes.

Certain symptoms may also indicate that you are in ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.

Summary: Ketosis is a metabolic state in which your body uses fat for fuel instead of carbohydrates.Diet changes and intermittent fasting can help you enter ketosis faster. Certain tests and symptoms can also help determine if you’ve entered ketosis.

The ketogenic diet can help you lose weight

The ketogenic diet is an effective way to lose weight and reduce your risk factors for disease.

Research shows that a ketogenic diet can be as effective for weight loss as a low-fat diet.

What’s more, the diet is so satisfying that you can lose weight without counting calories and tracking your food intake.

One review of 13 studies found that after being very low in carbohydrates, the ketogenic diet was slightly more effective for long-term weight loss than the low-fat diet. The keto diet lost an average of 2 pounds (0.9 kg) more than the low-fat diet.

Moreover, it also led to a decrease in diastolic blood pressure and triglyceride levels.

Another study in 34 older adults found that those who followed the ketogenic diet for 8 weeks lost almost five times more total body fat than those who followed the low-fat diet.

Elevated ketones, lower blood sugar, and increased insulin sensitivity may also play a key role.

Summary: The ketogenic diet can help you lose a little more weight than a low fat diet. This often happens with less hunger.

Ketogenic diets for diabetes and prediabetes

Diabetes is characterized by metabolic changes, high blood sugar and impaired insulin function.

The ketogenic diet can help you lose excess fat, which is closely associated with type 2 diabetes, prediabetes and metabolic syndrome.

One earlier study found that a ketogenic diet improved insulin sensitivity by as much as 75%.

A small study in women with type 2 diabetes also showed that following a ketogenic diet for 90 days significantly reduced hemoglobin A1C levels, which is a measure of long-term blood sugar control.

Another study of 349 people with type 2 diabetes found that those on the ketogenic diet lost an average of 26.2 lbs (11.9 kg) over 2 years. This is an important benefit when you consider the link between weight and type 2 diabetes.

What’s more, they also experienced improved blood sugar control, and the use of certain blood sugar medications decreased among participants throughout the study.

Summary: The ketogenic diet can increase insulin sensitivity and induce fat loss, with significant health benefits for people with type 2 diabetes or prediabetes.

Other Health Benefits of Keto

The ketogenic diet originated as a treatment for neurological diseases such as epilepsy.

Studies have shown that diet is beneficial for a wide variety of health conditions .:

• Heart disease. The ketogenic diet can help improve risk factors such as body fat, HDL (good) cholesterol, blood pressure, and blood sugar.
• Cancer. Diet is currently viewed as a complementary cancer treatment because it may help slow tumor growth.
• Alzheimer’s disease. The keto diet may help reduce the symptoms of Alzheimer’s and slow its progression.
• Epilepsy. Research has shown that a ketogenic diet can significantly reduce the number of seizures in children with epilepsy.
• Parkinson’s disease. Although more research is needed, one study found that diet helped improve symptoms of Parkinson’s disease.
• Polycystic ovary syndrome. The ketogenic diet may help lower insulin levels, which may play a key role in polycystic ovary syndrome.
• Brain injuries. Several studies show that diet can improve the results of traumatic brain injury.

However, keep in mind that research in many of these areas is far from conclusive.

Summary: The ketogenic diet can provide many health benefits, especially in metabolic, neurological, or insulin-related diseases.

Foods to avoid

Any food high in carbohydrates should be limited.

Here is a list of foods that need to be reduced or eliminated from the ketogenic diet:

• Sugary foods: sodas, fruit juices, smoothies, cakes, ice cream, candy, etc.
• Cereals or starches: wheat-based products, rice, pasta, cereals, etc.
• Fruit: All fruits except small portions of berries such as strawberries.
• Beans or legumes: peas, beans, lentils, chickpeas, etc.
• Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
• Low fat or dietetic foods: low fat mayonnaise, salad dressings and condiments.
• Certain condiments or sauces: BBQ sauce, honey mustard, teriyaki sauce, ketchup, etc.
• Unhealthy fats: processed vegetable oils, mayonnaise, etc.D.
• Alcohol: beer, wine, liquor, cocktails.
• Sugar-free diet foods: sweets, syrups, puddings, sweeteners, desserts, etc. Sugar-free.

Summary: Avoid carbohydrate-based foods such as grains, sugar, legumes, rice, potatoes, candy, juices, and even most fruits.

Food to Eat

You should base most of your meals on these foods.:

• Meat: red meat, steak, ham, sausage, bacon, chicken and turkey.
• Fatty fish: salmon, trout, tuna and mackerel.
• Eggs: whole pasture or omega-3 eggs.
• Butter and cream: grass-fed butter and heavy cream
• Cheese: unprocessed cheeses such as cheddar, goat, butter, blue or mozzarella.
• Nuts & Seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.D.
• Healthy oils: Extra-grade olive oil, coconut oil and avocado oil
• Avocado: Whole avocado or freshly made guacamole
• Low carbohydrate vegetables: Green vegetables, tomatoes, onions, peppers and td
• Seasonings: salt, pepper, herbs and spices.

It is best to base your diet on whole foods with one ingredient.

Suggestions: How to Make Cashew Milk

Summary: Most of your diet is based on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and lots of low-carb vegetables.

Sample 1 Week Keto Meal Plan

To help you get started, here is a sample 1 week ketogenic meal plan:

Monday

• Breakfast: Vegetable and Egg Tomato Cupcakes.
• Lunch: chicken salad with olive oil, feta cheese, olives and garnish.
• Lunch: Salmon with asparagus, cooked in butter

Tuesday

• Breakfast: omelet with egg, tomatoes, basil and spinach.
• Lunch: Almond milk, peanut butter, spinach, cocoa powder and stevia milkshake (more keto smoothies here) with strawberry chunks.
• Lunch: Tacos with cheese and salsa

Wednesday

• Breakfast: pudding with nut milk and chia, sprinkled with coconut and blackberries.
• Lunch: Avocado Shrimp Salad.
• Lunch: Pork Chops with Parmesan, Broccoli and Salad

Thursday

• Breakfast: Omelette with avocado, salsa, pepper, onion and spices.
• Lunch: Handful of nuts and celery sticks with guacamole and salsa.
• Lunch: Chicken stuffed with pesto and cream cheese and grilled zucchini

Friday

• Breakfast: Greek yogurt without sugar, whole milk yogurt with peanut butter, cocoa powder and berries.
• Lunch: Tacos with beef salad and chopped bell peppers.
• Lunch: Loaded cauliflower and mixed vegetables

Saturday

• Breakfast: syrniki with blueberries and grilled mushroom garnish.
• Lunch: Zucchini and beetroot noodle salad.
• Lunch: White fish cooked in coconut oil with cabbage and toasted pine nuts

Sunday

• Breakfast: scrambled eggs with mushrooms
• Lunch: Low carb chicken with sesame seeds and broccoli.
• Lunch: Spaghetti with Zucchini Bolognese

Always try to alternate vegetables and meat for a long time, as each type provides different nutrients and health benefits.

Summary: On a ketogenic diet, you can eat a variety of delicious and nutritious meals. These are not all meat and fats. Vegetables are an important part of the diet.

Healthy Keto Snacks

If you’re hungry between meals, here are some healthy keto-approved snacks:

• Fatty Meat or Fish
• Cheese
• Handful of Nuts or Seeds
• Keto Sushi Bites
• olives
• one or two hard-boiled or stuffed eggs
• keto-friendly snack bars
• 90% dark chocolate
• full fat greek yogurt mixed with nut butter and cocoa powder
• bell peppers and guacamole
• strawberries and plain cottage cheese
• celery with salsa and guacamole
• beef jerky
• smaller portions of leftover food

Summary: great snacks for the keto diet include chunks of meat, cheese, olives, boiled eggs, nuts, raw vegetables, and dark chocolate.

Keto Tips and Tricks

While getting started on a ketogenic diet can be tricky, there are some tips and tricks you can use to make it easier.

1. Start by looking at food labels and checking the grams of fat, carbs, and fiber to determine how your favorite foods might fit into your diet.
2. Planning your meals in advance can also be helpful and can save you extra time during the week.
3. Many websites, food blogs, apps, and cookbooks also offer keto friendly recipes and food ideas that you can use to create your own menu.
4. In addition, some food delivery services even offer keto-friendly options for a quick and convenient way to enjoy keto food at home.
5. Choose healthy frozen keto meals when you are short on time
6. When going to social events or visiting family and friends, you may also consider bringing your own food, which can make curbing your cravings much easier and sticking to your meal plan …

Summary: Reading food labels, planning meals, and bringing your own foods to visit with family and friends can make your ketogenic diet much easier.

Tips for eating out on a ketogenic diet

Many restaurant meals can be made keto-friendly.

Most restaurants offer meat or fish dishes. Order this and replace any high carb meal with extra vegetables.

Egg dishes such as scrambled eggs or eggs and bacon are also great options.

Another favorite is the bun-free hamburgers. You can also substitute vegetables for fries. Add more avocado, cheese, bacon, or eggs.

In Mexican restaurants you can taste any meat with the addition of cheese, guacamole, salsa and sour cream.

For dessert, ask for mixed cheeseboard or berries with cream.

Summary: When eating out, choose a dish based on meat, fish or eggs.Order extra vegetables instead of carbs or starches and eat cheese for dessert.

Side Effects and How to Minimize Them

While the ketogenic diet is generally safe for most healthy people, there may be some initial side effects as your body adapts.

There is some anecdotal evidence of these effects, often referred to as the keto flu. Based on the reports of some on the meal plan, it usually ends within a few days.

Reported symptoms of the keto flu include diarrhea, constipation and vomiting. Other less common symptoms include:

• poor energy and mental function
• increased hunger
• sleep problems
• nausea
• digestive discomfort
• decreased performance

during the first few weeks. This can teach your body to burn more fat before you completely eliminate carbs.

The ketogenic diet can also alter your body’s water and mineral balance, so adding salt to your food or taking mineral supplements can help. Talk to your doctor about your nutritional needs.

At least in the beginning, it is important to eat until you are full and not to restrict too many calories. Typically, a ketogenic diet results in weight loss without intentionally limiting calories.

Summary: Many of the side effects of the ketogenic diet can be limited.Making your diet easier and taking mineral supplements can help.

Risks of the keto diet

Prolonged adherence to the keto diet can have some negative consequences, including the following risks:

• Low blood protein
• Excess liver fat
• Kidney stones
• Micronutrient deficiencies

A type of medication called sodium glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes may increase the risk of diabetic ketoacidosis, a dangerous condition that increases blood acidity.Anyone taking this medication should avoid the keto diet.

More research is underway to determine the long-term safety of the keto diet. Tell your doctor about your nutritional plan so that he can make his own choices.

Summary: There are some side effects of the keto diet that you should talk to your doctor about if you plan to stay on the diet for a long time.

Supplements for the ketogenic diet

While no supplements are required, some may be helpful.

• MCT oil. MCT oil added to drinks or yogurt provides energy and helps increase ketone levels.
• Minerals. The addition of salt and other minerals can be important at start-up due to shifts in water and mineral balance.
• Caffeine. Caffeine is beneficial for energy, weight loss and performance.
• Exogenous ketones. This supplement may help increase ketone levels in the body.
• Creatine. Creatine has many health and performance benefits. It can help if you combine a ketogenic diet with exercise.
• Serum. Use 1/2 scoop of whey protein in shakes or yogurt to increase your daily protein intake.

Summary: Some supplements may be helpful in a ketogenic diet. These include exogenous ketones, MCT oil, and minerals.

Frequently Asked Questions

Here are answers to some of the most common questions about the ketogenic diet.

Can I ever eat carbohydrates again?

yes. However, initially, it is important to significantly reduce your carbohydrate intake. After the first 2-3 months, you can eat carbs on special occasions – just return to your diet immediately afterwards.

Will I lose muscle?

There is a risk of losing muscle mass with any diet.However, protein intake and high ketone levels can help minimize muscle loss, especially if you are lifting weights.

Can I build muscle on a ketogenic diet?

Yes, but it may not work as well as on a moderate carbohydrate diet.

How much protein can I eat?

Protein should be kept in moderation, as very high intake can lead to a sharp jump in insulin levels and a decrease in ketones. The upper limit is probably around 35% of the total calories consumed.

What if I am constantly tired, weak or tired?

You may not be in full ketosis or are not using fats and ketones effectively. To counter this, reduce your carbohydrate intake and return to the points above. Supplements like MCT oil or ketones can help as well.

My urine smells like a fruity odor. Why is this?

Don’t be alarmed. It is simply due to the release of byproducts that form during ketosis.

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My breath smells.What can I do?

This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.

I have heard that ketosis is extremely dangerous. This is true?

People often confuse ketosis with ketoacidosis.