Keto Diet: Less Fat, Same Results?

The keto diet is a very low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and eating a high amount of fats and a moderate amount of protein to allow your body to enter a state of ketosis. Ketosis is when your body breaks down stored fat for energy instead of glucose.

On the keto diet, 70% to 80% of your daily calories should come from fats. However, if you're not getting enough fat from your diet and you're not eating many carbs, then you're not getting enough calories. Even if you're trying to lose weight, your body needs enough calories and energy to function. If you're not eating enough, your metabolism could slow down because your body doesn't have the necessary energy to maintain it.

The keto diet is built on being low in carbs and high in fats, with the principle of replacing carbs with fats. But what happens if you don't get enough fat when you're on keto?

If you don't eat enough fat on keto, you will feel hungrier. When you're hungry, you're more likely to eat any available food. The more you snack, the more calories you will eat, and you could end up eating more than you really need. Also, if you're eating the wrong foods, you'll miss out on the benefits of healthy fats from the right foods.

Fats are needed for energy

Fats are an essential part of our diet and provide numerous benefits to our bodies. Fats are needed for energy and support various bodily functions. Here are some reasons why fats are necessary for energy:

• Energy Source: Fats are one of the three main types of macronutrients, along with carbohydrates and proteins, that provide our bodies with energy. Fats yield 9 calories per gram, which is more than twice the amount provided by proteins or carbohydrates. This makes fats the most energy-efficient form of food.
• Slow-Release Energy: While carbohydrates are the quickest source of energy, fats are the slowest, providing a steady and prolonged release of energy. This is particularly beneficial for endurance athletes as it helps improve endurance capacity.
• Energy Storage: The body stores excess energy from fats in the form of adipose tissue (body fat). This stored fat serves as a backup energy supply and is utilized when there isn't enough energy coming from food.
• Cell Function and Development: Fats are essential for cell function and development. They are needed for the growth and maintenance of cells, including developing and maintaining cell membranes.
• Hormone Production: Fats play a crucial role in hormone production and synthesis. They are used by the body to synthesize hormones and other substances necessary for bodily functions.
• Nutrient Absorption: Consuming dietary fats helps our bodies absorb certain nutrients more effectively. For example, fat-soluble vitamins A, D, E, and K require the presence of fats to be properly absorbed.

While fats are essential for energy and provide multiple health benefits, it is important to consume them in moderation and choose healthy fats, such as monounsaturated and polyunsaturated fats, while limiting unhealthy fats like saturated and trans fats.

Eating healthy fats delivers multiple benefits

Benefits of Eating Healthy Fats

• Support Optimal Cholesterol Levels: Studies show that healthy fats like omega-3 fatty acids (found in fatty fish) are great for maintaining healthy cholesterol levels. Consuming these fats might help maintain healthy cholesterol levels and improve heart health.
• Promote a Healthy Body Composition: Eating foods rich in healthy fats can help promote fat loss, making it an excellent diet alternative for people who find it hard to comply with a high-carb, low-fat diet.
• Support Healthy Inflammatory Pathways: Diets rich in foods that contain high monounsaturated fatty acids, like the Mediterranean diet, have been shown to improve healthy inflammation and coagulation markers. Healthy fats can help benefit inflammation pathways.
• Optimize Brain Function: Good fats like omega-3 fatty acids play an important part in brain development and improving mood. They also have the potential to improve neuroregenerative mechanisms in the brain.
• Maintain Healthy Blood Sugar Levels: Some studies indicate that polyunsaturated fat is essential in fostering glycemic control, helping maintain healthy blood sugar levels in people with insulin resistance.
• Improve Sleep: Consumption of essential fatty acids is known to have beneficial effects on the brain and may improve sleep. Studies show that children who take daily omega-3 supplements experience fewer sleep disturbances.
• Promote Healthy Skin: Healthy skin requires essential fatty acids. Omega-6 and omega-3 polyunsaturated fats cause the rise of eicosanoids, which affects your skin's inflammatory response.

Types of Healthy Fats

Monounsaturated fats and polyunsaturated fats are considered "good fats" because they are beneficial for your heart, your cholesterol, and your overall health. These include:

• Monounsaturated fats: Plant-based oils like olive oil and sesame oil, nuts (e.g., peanuts and cashews), and seeds (e.g., pumpkin seeds and sesame seeds).
• Polyunsaturated fats: Nuts (e.g., walnuts and pine nuts), fatty fish (e.g., salmon and trout), and soybean and safflower oil.

What fats should you avoid?

When following a keto diet, it is important to choose the right types of fats since it will be your primary energy source. Here are some fats that you should avoid:

Artificial Trans Fats

Trans fats are made by adding a hydrogen atom to unsaturated fat, resulting in a fat that is solid at room temperature. Trans fats are found in partially hydrogenated oils, vegetable shortening, microwave popcorn, store-bought dough, and deep-fried foods. They have adverse effects on health, including increasing the risk for cardiovascular disease and type 2 diabetes.

Highly Processed Fats

Fats that undergo high temperatures can be harmful as they undergo oxidative damage, forming free radicals. Processed oils tend to have high levels of omega-6 fatty acids, which can be dangerous if consumed in excess and increase the risk of heart disease and other chronic illnesses. Examples of highly processed fats include vegetable oil (canola, corn, or seed oils) and margarine.

Fats with Added Preservatives or Other Chemicals

Some fats like margarine and vegetable oil contain synthetic preservatives to prolong their shelf life. Manufacturers add synthetic antioxidants like artificial BHA, BHT, and TBHQ to protect the oil from oxidation. While the FDA considers these additives safe in limited quantities, some studies link them to cancer.

Fats Made From GMO Seeds

Genetically modified organisms (GMOs) are plants or living organisms whose genetics are artificially manipulated to boost yields or achieve other properties. There is a lack of conclusive evidence about the potential harms of GMO foods, but seeds like corn, rapeseed, and soybeans are often genetically engineered, and the fats made from these GMO seeds are more likely to contain glyphosate, which has been linked to gut health problems and cancer.

Seed and Vegetable Oils

Seed and vegetable oils are highly processed industrial foods that are cheap and found everywhere, from takeout to high-end restaurants. Common varieties with high PUFA content include grapeseed oil, sunflower oil, safflower oil, corn oil, walnut oil, cottonseed oil, soybean oil, sesame oil, and peanut oil.

Consequences of not eating enough fats on keto

The ketogenic diet is a high-fat, low-carb diet that has gained popularity as a proven way to lose weight. The ultimate goal of the diet is to put your body into a state of ketosis, where it burns fat for energy instead of glucose. While on keto, 75% of your calories should come from healthy fats, 20% from protein, and 5% from carbs.

However, one common mistake people make is not eating enough fat. This can lead to several negative consequences that may prevent you from reaching your diet goals. Here are some of the potential consequences of not eating enough fat on keto:

• Increased hunger and appetite: When you don't eat enough fat, your body goes into survival mode, causing you to feel hungrier. This can lead to increased caloric intake and make fat loss more difficult.
• Nutritional deficiencies: Healthy fats provide essential nutrients that your body needs to function properly. By not eating enough fat, you may miss out on these benefits and put yourself at risk for deficiencies.
• Slower metabolism: When you don't consume enough calories from fat, your body may not have enough fuel to sustain its normal functions. This can lead to a decrease in metabolism and make weight loss more challenging.
• Fatigue and decreased energy: Fat is the body's primary source of fuel on keto. Not consuming enough of it can leave you feeling tired and lethargic throughout the day.
• Diarrhea and digestive issues: Consuming too much protein without enough fat can lead to digestive issues, such as diarrhea. This is because fat is necessary for the production of bile, an essential digestive fluid.
• Gallstones: Long-term consumption of too little fat can dry up your bile, leading to the formation of gallstones.
• Weight gain: When you don't eat enough fat, your body may start storing more fat, making weight loss more difficult. This is because your body prioritizes storing fat when it feels it is not getting enough.
• Increased cravings: Not consuming enough fat can lead to increased cravings for high-carb and high-fat foods, making it harder to stick to the keto diet.
• Poor sleep: Not getting enough fat can disrupt your sleep schedule, leading to increased cravings and hunger the next day.

To avoid these consequences, it is important to ensure you are consuming enough healthy fats on the keto diet. This includes foods such as avocado, nuts, fatty fish, and oils like coconut oil and olive oil. Remember, fat is fuel on keto, so make sure you are giving your body enough to function optimally.

How to get enough fats on keto

The keto diet is a high-fat, low-carb, moderate-protein diet. It is important to eat enough fat on keto because fat is what provides energy in the absence of carbs. However, not all fats are created equal. Here are some tips to get enough of the right fats on keto:

• Eat eggs. Eggs are the perfect keto food, with about 65% fat, 35% protein, minimal carbs, and a good amount of essential nutrients.
• Favour fatty cuts of meat. Examples include ribeye, chuck roast, and lamb leg.
• Cook vegetables in fats like coconut oil or butter. You can also use generous portions of olive oil as a salad dressing.
• Take MCT oil. MCT oil is a coconut-derived fat that goes straight to your liver for ketone production. Start with small amounts, as larger amounts can have a laxative effect.
• Make fat bombs. These are keto-friendly snacks that are high in fat and low in carbs.
• Use a macro tracker. This is the only way to truly know if you're getting enough fat on keto.

Healthy Fats to Eat on Keto

• Avocados and avocado oil. Avocados are an excellent source of heart-healthy fats, fiber, and essential vitamins and minerals.
• Nuts and seeds. Examples include pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts.
• Nut and seed butters. Examples include sunflower butter and almond butter.
• Flax seeds. Flax seeds are rich in omega-3 fats, fiber, and health-promoting plant compounds.
• Hemp hearts. Hemp hearts are a complete plant-based protein source that contain all nine essential amino acids, as well as various vitamins and minerals, including vitamin E, calcium, iron, and potassium.
• Chia seeds. Chia seeds are rich in healthy fats and fiber. They also contain plant compounds that may reduce inflammation and prevent chronic conditions.
• Olives and cold-pressed olive oil. Olives and olive oil are loaded with heart-healthy fats and various plant compounds that reduce inflammation and your risk of chronic conditions.
• Coconuts and unrefined coconut oil. Coconuts and coconut oil are popular on keto because they offer a natural source of medium-chain triglycerides (MCTs), a type of fat that your body can easily absorb and use.
• Cacao nibs. Cacao nibs are a form of unsweetened, unprocessed raw chocolate. They are rich in fat and fiber.
• Full-fat Greek yogurt. Though it contains some carbs, full-fat Greek yogurt can be a healthy addition to a ketogenic diet. It is a great source of beneficial bacteria known as probiotics, which promote healthy digestive function.
• Fatty fish. Examples include salmon, tuna, anchovies, and sardines. These are rich in high-quality protein and heart-healthy omega-3 fats. Certain types like salmon also provide vitamin D.
• Butter. Butter is carb-free and about 80% fat. Current research indicates that there is only a small or neutral association between butter intake and heart disease and stroke risk.
• Cheese. Cheese is a good high-fat, low-carb option on keto. Examples include Brie, Parmesan, feta, and Gruyère.

Fats to Limit on Keto

• Artificial trans fats. These are known for significantly increasing heart disease risk and should be avoided. They are found in highly refined oils and commercially prepared processed foods.
• Processed meats. Examples include deli meat, sausages, salami, hot dogs, and cured and smoked meats. These are frequently advertised as keto-friendly, but several studies have found an association between high intake of processed meats and an increased risk of cancers of the digestive tract.
• Deep-fried foods. Fried foods tend to be high in trans fats, which can increase your risk of heart disease. Certain types of highly refined oils used for frying, such as corn oil, often contain small amounts of trans fats.

Frequently asked questions