Keto Diet How Much Fat Do You Need
The keto diet is all about the fat. So in an eating plan in which up to 80 percent of the calories come from fat — which shifts your body into ketosis, or a state in which you burn fat for your main source of energy (instead of carbohydrates) — it's going to be the nutrient you focus on most. But some picks are healthier than others.
"Many people boil it down too simply and think they just need to eat a lot of fat and avoid carbs, but you can quickly eat an excessive amount of unhealthy fat on the keto diet," says Kendra Whitmire, a nutritionist and dietitian with Sunshine Nutrition and Wellness in Laguna Beach, California, who practices functional and therapeutic nutrition.
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Keto's leap onto the scene as a trendy diet is unique. "There's never been a push for a high-fat diet before," says Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City. Meaning: Research on choosing fats in the context of a high-fat diet is scarce.
What's clear is that sources of unsaturated fat are still recommended over saturated fats, says Keatley, even though both are considered keto-friendly. These unsaturated fats have been shown to be anti-inflammatory and heart-healthy. That only adds to the potential anti-inflammatory properties of the diet. In a study, people following the ketogenic diet for eight weeks experienced a shift in the gut microbiome that reduced inflammation, likely due to the ketone bodies produced during ketosis, per research published in June 2020 in the journal Cell. (As a review published in January 2015 in Current Opinion in Gastroenterology notes, the gut microbiome is a collection of bacteria, microbes, and other components in the gut that may affect various bodily functions such as immunity, metabolism, and disease risk.)
That said, research is also conflicting. In a small study, published in June 2019 in the journal Obesity, switching to a keto diet was associated with higher inflammatory markers and cholesterol. More data needs to be accumulated to determine the effects that a keto diet, as well as the specific fats eaten, has on one's health.
You can eat higher-fat foods that contain protein, like bacon and sausage, but you're better off adding fat to foods, says Keatley, as it's easier to control. And bacon and sausages have a lot of calories, protein, and saturated fat. If you go off keto and continue eating these while adding carbs back in, it's likely that you'll regain the weight. What's more, consuming a lot of saturated fat, something that's easy to do when choosing these types of foods, increases your levels of blood cholesterol, boosting the risk of heart disease and stroke, according to the American Heart Association.
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Also know that while pure sources of fat, such as olive oil or coconut oil, contain 0 carbs, other sources, like nut butter or avocado, may be primarily fat but have carbohydrates that need to be counted in your total, too. Still, with new research studies, like one published in January 2020 in the journal Circulation , showing that coconut oil consumption leads to an increase in LDL ("bad") cholesterol levels (which raise your risk for heart disease and should be limited), it's more important than ever to choose the right types of fat — even on a fat-friendly diet.
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A final guideline: Even if you're on keto, portions of fat still matter, says Jill Keene, RDN, of White Plains, New York. "How much you specifically eat depends on your calorie needs and goals, but overconsuming fat can cause weight gain," she says. Also, considering that fat is your body's main fuel source on a keto diet, she advises spreading out your fats evenly throughout the day.
Many people on a keto diet count net carbs, which are total carbs minus fiber and sugar alcohols (since fiber goes through your system undigested). We take both into account here.
Consider this your guide to cutting through the fat.
Keto Diet How Much Fat Do You Need
Source: https://www.everydayhealth.com/ketogenic-diet/diet/best-worst-fats-eat-on-keto-diet/