As an initial step, it is recommended to switch out processed seed oils (canola, safflower, vegetable and corn oils) with olive oil instead. Also try to minimize your consumption of fried foods and fatty meats such as bacon cheeseburgers.
Diets that contain up to 80% of calories from fat require smart choices in order to remain satisfied and promote fat loss. Choose from unsaturated sources (nuts, seeds and avocados) as well as fatty fish as well as saturated sources such as lard, butter and olive oil for optimal fat-burning effects.
Saturated Fats
Saturated fats are an integral component of a nutritious diet and especially key on a ketogenic diet as they contribute to maintaining ketosis state. Unfortunately, current guidelines advise limiting saturated fats in favor of unsaturated ones due to concerns that saturated fats increase your risk for cardiovascular disease and coronary heart disease by raising cholesterol levels and contributing to plaque buildup in your arteries.
Recent research has reevaluated the role of saturated fats in our health. Some scientists even recommend that we increase consumption of butter, coconut oil and meat as forms of saturated fats are beneficial to overall wellbeing. It’s best to choose high-quality food sources when selecting sources rich with nutrients containing healthy lipids like these!
Grass-fed butter is one of the go-to choices when it comes to keto dieters because of its wide array of nutrients. For example, grass-fed butter provides essential fat-soluble vitamins A and E and the beneficial CLA (conjugated linoleic acid) found within it that has been shown to protect against cancer while improving heart health. Furthermore, grass-fed butter boasts butyrate levels which helps protect your colon health as well as improved metabolic wellbeing.
Nuts and seed butters make an excellent keto snack, packed full of essential proteins, fiber, and omega-3 fatty acid alpha-linolenic acid (ALA). Choose unsweetened varieties to reduce carb intake; these versatile treats can be mixed into smoothies, energy bites or used as sauces or marinades for fish or veggie noodles.
Fatty fish such as salmon are an excellent source of omega-3 fatty acids and other essential nutrients, while medium-chain triglycerides (MCTs), have been linked to faster and more sustainable ketosis transition.
Other fatty fish options to eat healthily include trout, sardines and anchovies. You can also find omega-3 fatty acids in plant-based foods like walnuts and flax seeds.
By adding healthy fats to your diet, you can achieve the ideal balance of monounsaturated and polyunsaturated fatty acids – helping maintain “normal” blood sugar levels while decreasing risk for heart disease and other chronic illnesses.
To maximize the health benefits of fats, it’s best to opt for high quality organic cold-pressed oils over their GMO counterparts like canola or corn oil that often contain high levels of omega-6 fatty acids that may aggravate inflammation. When cooking and baking with healthy fats such as these alternatives you will also get additional vitamins, minerals and phytochemicals than conventionally processed vegetable oils can provide.