Brenda Khan
The keto diet is a low-carbohydrate, high-fat eating plan that has been used to treat specific medical conditions, including epilepsy in children. It is also gaining attention as a potential weight-loss strategy. The diet aims to force the body to use fat as its main energy source instead of glucose, a process called ketosis. On the keto diet, about 70-80% of daily calories should come from fat, with a moderate intake of protein making up 10-20%, and only 5-10% from carbohydrates. While the keto diet allows for a high intake of fat, it's important to choose the right types of fat. Healthy fats such as avocado, olive oil, nuts, and fatty fish like salmon are recommended, while saturated fats and artificial trans fats should be limited. The keto diet can be challenging to sustain due to its restrictive nature, and it's important to consult a doctor before starting any new diet, especially for those with medical conditions.
| Characteristics | Values |
|---|---|
| Percentage of daily calories from fat | 70-80% |
| Types of fat | Unsaturated fats (nuts, seeds, avocados, tofu, olive oil, fatty fish like salmon, eggs, etc.), saturated fats (oils, lard, butter, coconut oil, etc.) |
| Benefits | Weight loss, improved health parameters (insulin resistance, high blood pressure, cholesterol, and triglycerides), reduced food cravings, decreased appetite-stimulating hormones, hunger-reducing role of ketone bodies, increased calorie expenditure |
| Risks | High in saturated fat, associated with increased "bad" LDL cholesterol and heart disease, nutrient deficiency (selenium, magnesium, phosphorus, vitamins B and C), liver and kidney problems, higher inflammatory markers |
| Foods to avoid | Artificial trans fats, processed meats, fried foods, frozen foods with high trans fat content (sausages, hot dogs, hamburger patties) |
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What You'll Learn
Healthy fats to eat on keto
The keto diet is a low-carb, high-fat diet that makes your body burn fat for energy instead of sugar from carbs. The diet is designed to force your body to use fat as its main energy supply instead of glucose, a process called ketosis.
When following a ketogenic diet, it is important to choose the right types of fats to maximise health benefits. Good fats to include in your keto diet are:
- Avocados and avocado oil
- Nuts, including almonds, walnuts, pistachios, pecans, cashews, and Brazil nuts
- Seeds, including chia seeds, flax seeds, pumpkin seeds, and hemp hearts
- Olives and olive oil
- Fatty fish like salmon, tuna, anchovies, and sardines
- Eggs
- Full-fat Greek yoghurt
- MCT oil
- Coconut oil
- Sunflower seed oil
It is important to note that not all fats are good for you, and some types of fats, like trans fats, can lead to health issues. It is also recommended to eat high-quality carbohydrates like whole grains and fibre, and to focus on whole foods that give you better nutrition.
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Fats to avoid on keto
The ketogenic diet is a high-fat, very-low-carb diet. It is advertised as a weight-loss diet, but it is actually a medical diet that comes with serious risks. It is important to note that not all fats are created equal, and some sources of fat are better for you than others.
When following a keto diet, it is recommended to focus on eating whole, minimally processed foods as much as possible. Fried foods tend to be high in trans fats, which can increase your risk of heart disease. Frequent consumption of fried foods could lead to detrimental health effects over time. Therefore, it is recommended to keep your intake of fried foods to a minimum.
Some fats that should be avoided on a keto diet include ultra-processed oils, meats, and fried foods. It is also important to limit the intake of saturated fats, as they can increase your levels of LDL cholesterol, which is linked to heart disease. Foods that contain high levels of saturated fats include bacon, sausages, butter, cheese, and beef.
Instead, it is recommended to focus on healthy fat sources like avocados, olive oil, nuts, fatty fish like salmon, and full-fat Greek yogurt.
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How much fat to eat on keto
The keto diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. On the keto diet, you eat so few carbohydrates that your body can't rely on glucose for energy. Instead, your body switches over to using fat for energy, a process called ketosis.
The keto diet is different from other low-carb diets because it centres on fat, which supplies as much as 90% of daily calories. Typically, 70% to 80% of calories come from fat, 15% to 20% from protein, and 5% from carbohydrates. In a daily 2,000-calorie diet, this might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.
It is important to note that the keto diet is associated with an increased risk of "bad" LDL cholesterol, which is linked to heart disease. Therefore, it is recommended that saturated fats be limited to no more than 7% of daily calories. Some healthy unsaturated fats that can be included in the keto diet are nuts (such as almonds, walnuts, and pistachios), seeds, avocados, tofu, olive oil, and fatty fish like salmon and tuna.
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Why you need to eat fat on keto
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It is designed to force the body to use fat as its main energy source instead of glucose, a process called ketosis. On the keto diet, you eat so few carbohydrates that your body can't rely on glucose for energy. Therefore, your body switches over to using fat for energy instead.
The keto diet is advertised as a weight-loss solution, but it is actually a medical diet that comes with serious risks. It is so restrictive that it is difficult to sustain over time. It is recommended that those following the keto diet eat fat at every meal. In a daily 2,000-calorie diet, this might look like 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein. However, the exact ratio depends on your particular needs.
Some healthy unsaturated fats that are allowed on the keto diet include nuts (such as almonds, walnuts, pistachios, and pecans), seeds, avocados, tofu, and olive oil. Oily fish such as salmon, tuna, anchovies, and sardines are also great additions to a keto diet as they are rich in heart-healthy omega-3 fats.
It is important to note that the keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. Therefore, it is recommended that saturated fats are kept to no more than 7% of your daily calories.
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Risks of eating fat on keto
The keto diet is a low-carbohydrate, high-fat diet that causes weight loss and provides numerous health benefits. However, there are some risks associated with eating fat on a keto diet. Firstly, it is important to distinguish between healthy unsaturated fats and saturated fats. While unsaturated fats such as nuts, seeds, avocados, and olive oil are allowed on the keto diet, saturated fats from oils, lard, butter, and animal proteins like bacon are encouraged in high amounts. Consuming a lot of saturated fat can increase LDL cholesterol levels, which can boost the risk of heart disease and stroke, according to the American Heart Association.
Additionally, there are concerns about the long-term effects of a keto diet on the brain. Dr. Jaramillo notes that while there is a clear benefit from losing body mass initially with this diet, there are unanswered questions about the long-term effects on the brain when switching from glucose to ketones as the main fuel source. Furthermore, the keto diet may not be appropriate for everyone, especially those with certain underlying conditions such as kidney disease, cardiovascular disease, autoimmune diseases, or osteoporosis.
Another risk of eating fat on a keto diet is the potential for weight regain once the diet is stopped. Dr. Ring notes that without careful planning, some people may experience weight regain once they stop the keto diet and resume a normal diet. This is because the keto diet allows people to eat high-fat foods that they may not have been consuming previously, and if they continue eating these high-fat foods while reintroducing carbohydrates, they are likely to regain weight.
Lastly, the keto diet can also change the water and mineral balance in the body, which can lead to dehydration and a loss of electrolytes. This can potentially stress the kidneys and make underlying conditions worse. Therefore, it is important to add extra salt to meals or take mineral supplements while on the keto diet. Overall, while the keto diet may provide weight loss and health benefits, it is important to be aware of the risks associated with eating high amounts of fat and to consult with a healthcare professional before starting any new diet.
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Frequently asked questions
The keto diet is a low-carbohydrate, fat-rich eating plan that has been used to treat specific medical conditions. It involves getting about 70-80% of your daily calories from fat, 15-20% from protein, and 5% from carbohydrates.
Foods that are high in fat and low in carbohydrates are recommended on the keto diet. Some examples include fatty fish like salmon, tuna, and sardines; nuts like almonds, walnuts, and pistachios; seeds like chia seeds and flaxseeds; avocados; eggs; and oils like olive oil, avocado oil, and coconut oil.
Yes, the keto diet is associated with an increased risk of heart disease due to its high content of saturated fat. It may also lead to nutrient deficiencies, liver problems, and kidney problems. It is recommended that you consult with your doctor before starting any new diet, especially if you have a medical condition.
The keto diet has been shown to produce short-term weight loss and improve health parameters associated with excess weight, such as insulin resistance, high blood pressure, and elevated cholesterol and triglyceride levels. It has also been used to treat medical conditions such as epilepsy, cancer, diabetes, polycystic ovary syndrome, and Alzheimer's disease.
