Eat Fat, Don't Get Fat!

One of the first negative comments I often hear about Keto is "Well, I don't want all that FAT clogging up MY arteries!" It makes me want to cry for them, and I die a little inside at how thoroughly the American public (and probably other countries too, but I'll stick to my own experiences to stay out of trouble) have been duped into believing the "low-fat is good" movement.  To sum up my previous posts about why I oppose this school of thought:  

• 1) The beginning of the "Low-fat Revolution" also marks the beginning of the American obesity epidemic.  

• 2) The majority of previously higher fat foods that have had the fats removed, now host added sugars.

• 3) The links between proper fat consumption and heart disease have been debunked.

In truth, fat is so very, very good for you!  Among other things, fat supplies essential fatty acids (linoleic acid and alpha-linolenic acid) that your body needs but cannot manufacture on its own.  Fat is necessary for the body's absorption of Vitamins A, D, E, and K.  These are known as fat-soluable vitamins, meaning the molecules need to adhere to fat molecules for delivery to the body's systems.  Fat is essential for maintaining skin health, vision acuity, and brain development.

Here's the clincher.  It is a HUGE mistake to associate dietary fat with body fat.  Since carbohydrates are the fuel that gets stored as body fat, you can get fat eating almost no dietary fat at all!  Dietary fat is a macronutrient that provides energy for your body and is consumed in the foods you eat. Body fat is made up of stored glycogen when the body has more glucose than it can use.  One really has very little to do with the other.

Keto is really all about fat. If you follow the recommended ratios, that means that 75 % of what you eat is going to be fat.  With that kind of a high proportion, you do want to make sure the fats you eat are good quality fats.  Not all fats are created equal, but fat is general is NOT bad!  Let's keep that clear.  Now that we've opened that door, what should you eat?

BEST CHOICES
The list below is ranked sort of in order of value.  I've put the three dairy products at the end because of certain allergies and sensitivities in some people.  Dairy products do tend to cause more inflammation that other forms of fat in some people.  This is all a part of getting to know your body and your food. (See Hello, Food!).

Avocado - The avocado, technically a fruit, is a great way to add truly heart-healthy fatty acids in your diet.  They are also packed with fiber to maintain digestive health. Half of an avocado contains 161 calories, 2 grams of protein, 15 grams of fat, 9 grams of total carbs (and 7 grams of fiber - bringing net carbs to 2g).  Avocados are extremely versatile and easy to incorporate into your diet.

Avocado Oil - Like the full fruit, the avocado oil provides essential fatty acids (which, by the way also act as anti-inflammatories). Avocado oil has a smoke point of ~500F degrees, so it is a good choice for cooking meats, frying foods, and other higher temp stove-top uses.  Because of it's delicate flavor, it is also a nice finishing oil.  If I can only have one, this is my first choice.  One tbsp of avocado oil has 124 calories, 14 g of fat, and zero carbs.

Coconut Oil - Coconut oil is a good way to get not only esssential fats, but part of the fat in coconut oil is made up of medium-chain triglycerides (MCT), fatty acids that the body metabolizes quicker and which are responsible for improved energy levels, mental clarity, and overall nutrient absorption. 1 tbsp has 121 calories, 13 g of fat (11 g are saturated fat), and 0 carbohydrates.

Olive Oil - Olive oil is great for low heat uses like sauteing, it is excellent in dressings, or for drizzling over cooked meats or vegetables as a finishing oil. One (tbsp) equals 119 calories and 13.5 g of fat, only 2 g of which are saturated fat, and zero carbs.

Nuts and Nut Butters - Nuts are a healthy source of unsaturated fats, but they also contain some carbs, so look carefully at the label to know exactly what you’re getting per serving (including serving size). This is especially true of the nut butters, many of which may have added sugars so be careful with this one.  Nuts also provide some protein, making them a good choice to add to your meals (still trying to keep from snacking here!).

Seeds (Chia, Flax, etc.) - Adding chia or flax seeds to your dishes offers a nice dose of Omega-3 fatty acids.  These seeds also add bulk and fiber to muffins, Keto breads, soups, and sauces.  You can get whole or ground chia seeds and they can be used either way, but I tend to prefer ground.  With the flax seeds, unless you are planning to grind them yourself, you want to get the ground fax seeds.  Grinding them releases the Omega-3's so your body can absorb it. An ounce of chia seeds 138 calories, 5 g of protein, 9 g of fat, 12 g of carbs, BUT a whopping 10 g of fiber, so only 2 net carbs.  1 tbsp of ground flaxseed has 37 calories, 1 g of protein, 3 g of fat, 2 g of carbs, and 2 g of fiber (basically 0 net carbs).


Cheese - Do I even need to tell you why you should eat cheese? I mean, unless you're lactose intolerant, you probably already eat enough cheese (is there such a concept?).  By the way, "cheese" does not come in a can or a jar, and watch for little words like cheese food, cheese product, etc.  Cheese is cheese and if it's not cheese, it's just cheesy (sorry...).  Look for good medium and hard cheeses made with cream from grass-fed cattle. 

Cream - Unlike it's other counterpart, milk, cream has no carbs.  Milk naturally contains lactose, which is part of the reason why is it more carby than cream, but it also tends to contain added sugars.  Cream, on the other hand, is rich in fats and adds a fullness to dishes and improves satiety (how long you'll feel satiated).
1 tbsp has 50 calories, 5 g of fat, and may have up to ½ g of carbs, depending on the brand.

Butter - Butter is amazing for adding flavor to everything (including my morning coffee).  Butter, made from the milk of grass-fed cows, is loaded with vitamin K2, an element that helps decalcify your arteries naturally.  Butter gets its name from Butyrate, a healthy, anti-inflammatory acid.  Grass-fed butter contains the ideal ratio of Omega 6:Omega 3 fatty acids (2:1).  This is important because fatty acids make up the membrane of each of our cells, so the proper ratio helps each cell membrane function properly and also helps with reducing inflammation.  

Inflammation = pain.

So in summary, what it all adds up to is, fats do NOT make you fat.  Having an adequate supply of dietary fat in your diet will actually PREVENT your body from storing excess glycogen in the form of fat.  Your body wants fat for fuel.  It can and will burn sugars, but really prefers to burn fat, that's why it converts it's excess sugars to Fat for later burning, not the other way around. 

Fats provide heart, brain, and artery protection in the form of medium and short chain triglycerides, omega 3's for nutrient absorption and cell function, and they improve the natural taste of your foods plus provide improved satiety levels so you snack less between meals.  So, adding fats to your diet really is the way to lose fat!


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Have a blessed day!