Ketogenic diet foods have undoubtedly become more popular than ever in recent years. People have been following both low-carb and high-fat foods for the keto diet to get in shape quickly. But are all fats the same?
No! Some sources of fats are better for your body than the others. Among those, high-fat foods are the ones that people have been rigorously following across the globe to not only shed excess fat and weight but also to feel less stressed
Benefits of Keto Fats
1. Helps with Weight Loss
The high-fat foods you may consume during a keto diet will keep you full for a longer time and may aid in reducing hunger-stimulating hormones. According to a study, it is found that participants following a keto diet have lost weight up to 2 pounds when compared to people who followed a low-fat diet(1).
2. Reduces the Risk of Certain Types of Cancers
A study conducted in the year 2014 found that a keto diet would be apt to follow alongside chemotherapy in patients suffering from certain types of cancers. The reason is that it would create more oxidative stress in cancer cells when compared to normal ones, causing them to die(2).
[Read: Keto Diet for Vegetarians]
3. Enhances Heart Health
The healthy fats for keto, such as avocados, nuts, etc. will help in improving your heart health by reducing bad cholesterol. Based on a 2017 research, the study conducted both on animals and human beings on a keto diet showed that a few participants had experienced a significant drop in levels of bad cholesterol and a decent increase in good cholesterol(3).
4. Helps with PCOD/PCOS
Polycystic Ovary Syndrome (PCOS) is one of the prevalent hormonal disorders found in women across the globe. Even though there aren’t too many studies or reviews that were conducted on these two, however, one study conducted in 2005 found that a keto diet helped women with PCOS issues(4), such as:
- Weight loss
- Regular periods
- Levels of fasting insulin
[Read: Cure PCOS with Keto Diet]
Keto Fats That You Could Eat?
1. Fatty Fish
Fatty fish, such as salmon and tuna come from cold-water sources. These fishes are amazingly filled with two of the three essential Omega-3s (Fatty acids); DHA and EPA. Now, these crucial Omega-3 fatty acids offer a wide range of health benefits, including improving your heart and brain function.
[Read: Omega 7 Benefits Your Health]
2. Olive Oil (and Olives)
As we all know, out of all, olive oil is considered one of the best fats for ketogenic diet. This is because of the healthy fats, including vitamin E and several essential plant compounds that are known to reduce inflammation and the risk of heart diseases.
3. Nuts and Seeds
There are specific nuts that contain high amounts of healthy fats, such as peanuts and macadamia nuts. Not all nuts have the same amount of healthy fats. For example, cashew nuts have amounts of carbohydrates, whereas macadamia nuts are high in healthy fats and low in carbohydrates.
4. Whole Eggs
Whole eggs are rich in healthy fats and contain both proteins and essential vitamins. You can add boiled eggs to your breakfast for a fuller feeling.
Flaxseeds are one of the foods that contain high amounts of omega-3 fatty acids, fiber, and essential plant compounds. Some studies found that flaxseeds may help in reducing cardiovascular diseases, certain types of cancer, diabetes, and degenerative brain diseases.
[Read: Keto Egg Fast Diet]
When Should You Consume High-fat Foods For Keto?
You can include these high-fat foods in your breakfast, lunch, or dinner. Since keto is a time-restricted diet, ensure that you adhere to the regime. For better understanding, talk to your nutritionist.
What To Avoid On A Keto Diet?
There are certain types of fats that you should avoid while you are on a keto diet. Wondering why? Because not all types of fats are suitable, and, certain fats don’t help with weight loss and may also increase the risk of heart diseases.
- Artificial trans fats (Most packaged foods contain artificial trans fats)
- Processed meat, such as hot dogs, sausages, smoked meats, etc.
- Trans fats (Most fried foods contain trans fats)
Risks And Side Effects Of High-fat Foods For Keto Diet
High-fat foods for the keto diet have its share of pros and cons.
- Consuming high-fat foods for an extended period may put your health at risk.
- Problems like kidney stones, the fat build-up in the liver, etc. may occur.
- Some adverse effects include constipation, stomach upset, nausea, headache, and vomiting.
- Pregnant women, breastfeeding women, and people with eating disorders should avoid this diet.
Whether it is low-carb foods or high-fat foods for keto, it is always recommended to talk to your doctor first to avoid health issues. Even though high-fat foods are low in carbs, not all fats are considered good. Certain types of fats do more harm than good. So talk to your doctor about what suits you best. To get the most out of a keto diet, stay away from trans fats and artificial trans fats.
[Also Read: Foods for Endomorph Diet ]
1. What Kind of Butter for Keto Is the Best?
Butter is the few foods that have only fats and zero carbs. You can choose any nut butter that has higher amounts of fats than carbs.
2. How Can I Improve My Fat Intake?
You can try high fat keto meals to increase your fat intake. Apart from the ones mentioned above, you can include butter, macadamia nuts, salmon, etc.
3. What Is Lazy Keto?
Lazy keto is a popular diet around the globe. In this diet, you shouldn’t consume more than 20 grams of carbohydrates a day and also, avoid keeping track of how many micronutrients you consumed or counting calories.
4. Can You Lose Weight With Lazy Keto?
Yes, it is possible to lose weight with lazy keto. However, it may not be suitable for your body in the long-term. Kindly talk to your doctor about this.