Healthy Fats for Ketogenic Diet | What to Eat and to Avoid?

There are many individuals who are interested in starting the Ketogenic Diet. They want to lose all extra pounds stored in their body and the best way to make it possible is by increasing the fat content in their diet, so their body will go into ketosis and burn all stored fats quickly. They are aware of all the rules and regulations they have to follow, in order to maintain Ketogenic Diet, as well as they are committed to maintaining the diet plan until they will get the results they want.

However, a common mistake most individuals make is they are not aware of the type of fats they should be consuming while following the Ketogenic Diet. There are two types of fats, good fat, and bad fat. If you will consume bad fats, instead of losing weight, you will start gaining it. It is dangerous for your body. To help you out. Here we have the list of healthy fats you should be consuming while following Ketogenic Diet plan.

Saturated Fats

Saturated fats are good for health because they will not increase the risk of heart diseases. No doubt that authorities have been claiming that saturated fats are not good for health but it has been shown in various studies that saturated fats have not negative effects on heart’s health. It will not increase the risk of any cardiac disorders.

Cholesterol is very important for our health. However, it is essential that we maintain the balance between good and bad cholesterol in our body. No doubt LDL is known as bad cholesterol but without it, maintenance of normal body functions will be tough. It is important that you maintain the balanced level of LDL in your body with the help of saturated fats. There are different sizes of LDL known as

• Very small
• Small
• Intermediate
• Large

The very small and small particles of LDL can easily penetrate into the arteries and become the cause of obstruction in vessels. However, the other two sizes of LDL are large enough that they cannot penetrate arteries and they are good for our health.

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It is proven in studies that saturated fats have a higher concentration of large molecules which means that they are not dangerous for your body. The biggest attraction of saturated fats is that it will enhance the concentration of HDL in your body. It is the good cholesterol that will remove the small LDL particles from arteries and protect vessels from obstructions. It will help maintain the HDL/LDL ratio in your system.

You can find saturated fats in;

• Butter
• Red meat
• Lard
• Ghee
• Eggs
• Cream
• Cocoa butter
• Coconut oil

Monounsaturated Fatty Acids

A lot of studies have supported the evidence that monounsaturated fats are healthy fats because they provide the following benefits.

• Increase HDL
• Lower blood pressure
• Reduce belly fats
• Protect skin from UV rays
• Reduce insulin resistance

You can consume these fats from;

• Avocados
• Extra virgin olive oil
• Macadamia nut oil
• Avocado oil
• Bacon fat
• Lard
• Goose fat

Polyunsaturated Fatty Acids

There are two Polyunsaturated fatty acids processed and healthy fats. The processed fats have to go through the entire processing in which certain solvents, chemicals, bleach and more agents are added to the oil. They mostly consist of omega 6 fatty acids that are easily available in different food items. It is better that you avoid consuming processes Polyunsaturated fatty acid.

The healthy Polyunsaturated fatty acid comes from all natural sources like;

• Fish oil
• Fish
• Chia seeds
• Flaxseeds

They have a high concentration of omega 3 fatty acids that are good for our health. It is important that you maintain 1:1 of omega 6 and omega 3 in your body.

Trans Fatty Acids

We have always known that trans fats and the unhealthiest type of fats available because they have to go through the entire process of hydrogenation. The hydrogenated fats have to go through the processing and that is why they are not the type of fats you should be consuming. They are not good for your health.

However, there are natural Trans fatty acids available as well that are produced on the meat of grass-fed animals and dairy products. They provide protection against cancer, reduce hypertension and obesity. Natural Trans fatty acids have many benefits for the body. It will help you to maintain your health.

How to Include Fats in your Diet?

The biggest issue most individuals have to deal with when they have to start Ketogenic Diet is that how they can include fats in their diet. Here we have a few tips that will allow you to include fats in your diet.

• Start with the ingredients that have full fats. You can consume the whole vegetable or fruits that have a high concentration of healthy fats.
• Cook in fats, you can use healthy oils or butter to cook your meal.
• Use different types of fats while cooking to change the flavor of your meal.
• Look for the low carb recipes. It will allow you to include something new in your meal.
• Use butter, oil dressing or fatty sauces for the dressing of your salads or other food items
• You can use high-fat food item for garnishing of your meals
• Make sure that the snacks you have having have healthy fats.
• Blend fats into coffee and tea
• Make sure to add cheese to your meal.

Fatty Food Items for Ketogenic Diet

Here we have the list of fatty food items that you should consume while following Ketogenic Diet.

1. Eggs

Truth be told, the vast majority of the valuable supplements in the egg are found in its yolk, including 13 fundamental vitamins and minerals and the eye-ensuring cancer prevention agents known as lutein and zeaxanthin. They are additionally extraordinary compared to other wellsprings of choline, a vitamin-like fundamental supplement and methyl benefactor associated with numerous indispensable physiological procedures.

Despite the fact that egg yolks are high in cholesterol, devouring them doesn’t bring blood cholesterol to step up in a great many people. Eggs have even been appeared to change the state of LDL in a way that lessens the danger of coronary illness. Egg utilization has likewise been found to expand the sentiment of completion and keep glucose levels steady, prompting lower calorie admissions for up to 24 hours. This could imply that eggs are the weight reduction boosting superfood you’ve been sitting tight for.

Over that, one vast egg contains under 1 gram of carbs and less than 6 grams of protein, making it the ideal keto-accommodating wellbeing nourishment.

2. Olive Oil

Virgin olive oil and olives contain various wellbeing advancing mixes. A standout amongst the most considered mixes is a phenolic element called oleocanthal. The Oleocanthal has comparable calming properties like ibuprofen, due to which virgin olive oil is an extraordinary addition to the eating regimen for any individual who needs to lessen agony and irritation.

3. Meat

We normally catch wind of how meat, poultry, and fish are a great protein source, however, did you realize that they contain fundamental supplements that can’t be found in plant nourishments? For instance, vitamin B12, an exceedingly absorbable type of iron, taurine, creatine, carnosine, and DHA all convey tremendous medical advantages, however, they must be found in creature items.

Red meat and poultry are pressed with B vitamins and a few minerals, including potassium, zinc, and selenium. They likewise contain shifting levels of taurine, creatine, carnosine, and an effectively absorbable type of iron.

4. Dairy

High-fat dairy likewise contains excellent protein, vitamins, minerals, and conjugated linoleic corrosive (the unsaturated fat that has been found to advance fat misfortune). The mix of these supplements is basic for keeping up quality and capacity as we age. By including only 7 ounces of ricotta cheddar to their day by day eat fewer carbs, for instance, the more seasoned members of an ongoing report could expand their bulk and muscle quality. At the end of the day, request additional cheddar, kindly

There is no should be shoddy with the cheddar, cream, and margarine on the ketogenic abstain from food either. Because of the low-carb substance of high-fat dairy, you can escape by utilizing a sensible sum in every supper without worrying about getting excessively numerous carbs.

Bottom Line

You have to assure that you stay committed while following the Ketogenic Diet. That is the only way you will get the positive results you want. The duration in which your body will show results might vary from person to person. You have to assure that you maintain everything properly.

Sources:

• https://draxe.com/hub/keto-diet/ketogenic-diet-food-list/
• https://www.perfectketo.com/healthy-fat-foods/
• https://www.tasteaholics.com/keto-diet/what-are-good-fats-on-a-low-carb-diet/
• https://www.dietdoctor.com/low-carb/how-to-eat-more-fat
• https://www.healthline.com/nutrition/ketogenic-diet-foods
• https://www.haber365.com.tr/saglik-haberleri/saglikli-yag-secmenin-puf-noktalari-h67460.html