The keto diet is the latest trend among people for its promising results in weight loss. This is a high-fat, moderate-protein, and low-carb diet in which 55-60% of daily calories come from fats, whereas only 5-10% of the calorie source is carbs. Additionally, we can also say that the keto diet puts our bodies in a state of ketosis. This is where the body starts burning fat for energy when they are low on carbohydrates.
Fats are the main nutrient in the diet, and not all fats are created equal. The type of fats you consume can either make or break your keto diet.
Back then, fats were considered unhealthy. In recent years, people have realized that not all fats are toxic; some are even helpful for the body to function properly.
Why do we need fats?
The right amount of fat helps your body in a number of ways. It helps you to
Stay warm
Have energy
Provide essential fatty acids like Omega-3 and Omega-6 which our bodies can’t synthesize
In the production of certain hormones
Helps with the absorption of certain vitamins like A, D, and E
Types of fats
Monounsaturated fats
Polyunsaturated fats
Saturated fats
Trans fats
Healthy fats
Monounsaturated fats
When it comes to healthy fats while on the keto diet or those that are not monounsaturated, they are on the top list. It is considered effective for lowering blood pressure and cholesterol levels, and also for reducing weight. But only in a small amount.
Sources
Peanut butter, Almonds, Cashews, Hazelnuts, Peanuts, Pistachios, Olive oil, Olives, Canola oil, and Avocados
Polyunsaturated fats
Have these fats in very small amounts. There are two types of polyunsaturated fats: Omega-3 and Omega-6. You should limit the intake of Omega-6 as it can increase blood pressure and blood clots thus raising cardiac issues. Omega-3 is anti-inflammatory and healthy for the heart.
Sources
Oily fish like Kippers, Salmon, Rapeseed oil, Corn Oil, Sunflower oil, and some nuts like Walnuts, Pine nuts, Sesame seeds, and Sunflower seeds.
Unhealthy fats
Saturated fats
Reduce how often you eat them by swapping them for unsaturated fats. They can increase your cholesterol levels, but they do not cause heart problems.
Sources
Processed meats like hamburgers, ham, sausages, bacon, and cheese like cheddar, whole milk, butter, lard, ghee, palm oil, and coconut oil.
Trans fats
Limit them to as few as you can. They should be a complete no-no when it comes to a keto diet. They are not suitable for health as they raise your cholesterol level and cause heart-related issues.
Sources
Fried foods, Biscuits, Pies, Cookies, Pastries,