Keto Diet: Eating Fat To Burn Fat

The keto diet is a low-carb, high-fat diet that aims to force the body to use a different type of fuel. Instead of relying on sugar (glucose) from carbohydrates, the keto diet relies on ketone bodies – a type of fuel that the liver produces from stored fat. This metabolic state is called ketosis.

To achieve ketosis, 70-80% of your daily calories should come from fats, with the remaining calories coming from protein (20-25%) and carbohydrates (5-10%). Eating enough fat is essential on the keto diet because it helps you stay in ketosis for longer, and consequently, burn more stored fat.

Keto is a low-carb, high-fat diet

Keto: A Low-Carb, High-Fat Diet

The ketogenic (keto) diet is a low-carb, high-fat diet that aims to force the body to use a different type of fuel. Instead of relying on sugar (glucose) from carbohydrates, keto involves getting 70-80% of your calories from fat, 20-25% from protein, and 5-10% from carbohydrates. This shift in metabolism away from carbs and towards fat and ketones is called ketosis.

When you drastically reduce your carbohydrate intake, your body breaks down stored fat to ensure it gets the energy it needs. This breakdown of fat helps you lose weight.

What to Eat on Keto

The keto diet involves eating plenty of healthy fats, such as:

• Avocado and avocado oil
• Nuts, seeds, and their butters
• Olives and olive oil
• Coconuts and unrefined coconut oil
• Oily fish (e.g. tuna, salmon, anchovies)
• Full-fat Greek yogurt, cheese, butter, and whole eggs
• Fatty meats (e.g. beef, lamb, pork, bacon)

Benefits of Keto

The keto diet has been shown to have numerous health benefits, including:

• Weight loss
• Improved metabolic health
• Lower risk of certain diseases (e.g. diabetes, cancer, epilepsy, Alzheimer's)
• Improved blood sugar management

Potential Risks of Keto

While keto can be beneficial, it may also have some negative effects, including:

• Micronutrient deficiencies
• Liver problems
• Kidney problems
• Constipation
• Fuzzy thinking and mood swings
• Increased "bad" LDL cholesterol

70% of calories should come from fat

The keto diet is a high-fat, low-carb, moderate-protein diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for fuel instead of glucose.

On the keto diet, 70-80% of your daily calories should come from fat. This means that on a 2,000-calorie diet, you would be consuming around 156 grams of fat per day. However, the exact ratio depends on your particular needs, as different people's calorie needs differ by age, activity level, gender, and other factors.

• Use high-fat toppings and garnishes, such as nuts, seeds, cheese, avocado, and cured meats, to add more fat to your meals.
• Add oil, dressing, or melted butter to your salads or sandwiches.
• Put creamer, whipped cream, whole milk, or butter into your coffee or tea.
• Choose full-fat foods instead of low-fat options, such as cheese, milk, yogurt, fatty fish like tuna and salmon, and fatty fruits like avocados.
• Use fat to cook your meals. Healthy oils like olive oil, butter, and peanut oil can add flavour to your food while also boosting your fat intake.
• Eat "real food" snacks that are high in fat and low in carbs, such as nuts, meats, cheeses, hard-boiled eggs, and fat bombs (snacks that are low in carbs and high in fat).
• Choose fat bombs or high-fat desserts, such as whipped cream with berries, if you're craving something sweet.
• Avocados are a great source of healthy fats and can be added to salads, guacamole, or even chocolate mousse or brownies.

Fat is needed for energy

Fat is an essential part of the keto diet, and not just because it tastes good. When you're on a low-carb diet, you need to replace the calories you'd usually get from carbs with fat-rich foods. This is because fat is needed for energy.

On the keto diet, 70-80% of your daily calories should come from fat. This is because when you drastically reduce your carbohydrate intake, you need to make sure your body still produces enough energy. Even if you're trying to lose weight, your body needs enough calories and energy to function. If you don't eat enough, your metabolism could slow down because your body doesn't have the necessary energy to maintain it.

When you don't eat enough fat on keto, you will feel hungrier. This means you're more likely to eat whatever food is available, which could lead to eating more than you need.

There are several ways to increase your fat intake on keto. For example, you can use high-fat toppings and garnishes such as nuts, seeds, cheese, avocado, and cured meats. You can also add fat to drinks, especially hot drinks like coffee or tea.

It's important to note that not all fats are created equal. When increasing your fat intake, it's best to focus on unsaturated fats, with some saturated fats in moderation. Trans fats, on the other hand, should be avoided as much as possible.

Eating healthy fats delivers multiple benefits

The keto diet is a low-carb, high-fat diet. It is designed to put your body into a state of ketosis, where it burns fat for energy instead of glucose. This is achieved by drastically reducing your carbohydrate intake and replacing it with fat.

When following a keto diet, it is important to remember that not all fats are created equal. Some sources of fat are better for you than others, and it is crucial to choose the most wholesome options to reach your health goals.

• Healthy fats can help lower your low-density lipoprotein levels, which is the "bad" cholesterol in your body.
• They provide your body with essential nutrients and support overall health. For example, fatty fish like salmon are rich in high-quality protein and heart-healthy omega-3 fats, and certain types also provide a good dose of vitamin D.
• Healthy fats can help reduce your risk of heart disease. Avocados and their oil, for instance, are excellent sources of heart-healthy fats and are known to support heart health.
• Healthy fats can aid in weight loss. The keto diet is an effective way to lose weight, and eating healthy fats helps you stay full and provides enough calories for your body to function correctly.
• Healthy fats can help improve your overall health and reduce the risk of certain diseases. For example, studies have shown that the keto diet may have benefits against diabetes, cancer, epilepsy, and Alzheimer's disease.
• Healthy fats can be a good source of plant-based protein and fiber. For example, nuts and seeds are great additions to a keto diet as they provide healthy fats, plant-based protein, and fiber.

Some of the best sources of healthy fats to include in your keto diet are:

• Avocados and avocado oil
• Nuts and seeds (and their butters)
• Olives and olive oil
• Coconuts and unrefined coconut oil
• Fatty fish like salmon, tuna, and anchovies
• Full-fat Greek yogurt
• Eggs
• Butter
• Cheese

Not eating enough fat will make you hungrier

The keto diet is a low-carb, high-fat diet that aims to force the body into using a different type of fuel. Instead of relying on sugar (glucose) from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. This shift in the body's metabolism from carbs to fat and ketones is known as ketosis.

When following a keto diet, it is essential to consume enough fat. This is because fats play a crucial role in providing energy and keeping you feeling full. If you don't eat enough fat, you may experience increased hunger. Here's why:

Fats Are Needed for Energy: On a keto diet, a significant portion of your calories should come from fats. If you're not consuming enough fat and you're limiting your carbohydrate intake, you may not be getting enough calories. Even if your goal is weight loss, your body still needs a sufficient amount of calories and energy to function optimally. Not getting enough calories can lead to a slowdown in your metabolism as your body doesn't have the necessary energy to maintain its normal metabolic rate.

Fats Promote Satiety: Fats play a significant role in satiety, or how full and satisfied you feel after a meal. This is because fats slow down gastric emptying, which means it takes longer for your stomach to empty its contents into the intestines and for digestion to occur. As a result, you stay feeling fuller for a more extended period. When you omit fat from your diet, you are more likely to feel hungry soon after eating.

Consequences of Not Eating Enough Fat on Keto: When you don't consume enough fat on a keto diet, you will likely experience increased hunger. This can lead to more frequent snacking and potentially consuming more calories than you need. Additionally, if you're not eating enough healthy fats, you'll miss out on their nutritional benefits, such as lowering your low-density lipoprotein (LDL) level, which is the "bad" cholesterol.

To ensure you're getting enough fat on a keto diet, aim for around 60-80% of your daily calories from fats. Include healthy fats such as polyunsaturated and monounsaturated fats, found in foods like avocado, nuts, seeds, olive oil, and fatty fish like tuna.

Frequently asked questions