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The ketogenic style of eating is still trendy and its momentum doesn’t seem to be slowing down.  In fact, 6.5 million people are searching the term “keto diet” on a monthly basis.

At Low Fat Low Carb, we are passionate about supporting you no matter what diet you follow.  We aim to ensure that you’re filling your plate with whole and healthy foods.  So what’s healthy when you’re trying to eat an extremely high-fat diet? You want to be careful to avoid eating foods, just for their fat content without paying attention to the types of fat you are eating.  Saturated fat, although an important part of a healthy diet, can still run the risk of increasing your cardiovascular disease. In fact, studies have shown that ketogenic dieters who eat predominantly saturated fat, have increased LDL (bad) cholesterol while their triglycerides and HDL levels remained the same as prior to their dietary changes.  Even their blood glucose levels stayed the same. Insulin sensitivity and cholesterol levels were only influenced when keto dieters increased their polyunsaturated fats.

Not sure of the difference?  Saturated fat is the one that is solid at room temperature.  Bacon grease, butter, coconut oil, red meat and the fat found in several kinds of cheese are an example of this.  Although they are necessary for healthy hormones, we still believe they need to be limited to a maximum of 20% of calories unless you have a health history that suggests otherwise. Polyunsaturated fats are liquid at room temperature and do not respond well to high heat.  Things like olive oil, flax seeds, walnuts, sesame seeds/oil, and avocados are some healthy examples of polyunsaturated fats.  When these fats are cooked at high temperatures, they can change their chemical structure and cause more inflammation in the body, so use caution here.

We know that a lot of your nutrition comes from veggies and some fruits.  These are generally considered carbohydrates and therefore tend to be less desirable for those on a keto plan.  

LFLC is here to help.  Here are 5 foods that are high in healthy fats AND nutrition.  

 

TEXT VERSION:

You’ve heard low carb is a healthier way of eating and you want to increase your fat intake so that you’re feeling satiated after meals.  Maybe you’re on a keto diet and you’re not sure anymore which fats are actually beneficial to your body. Here are 5 Fatty Foods that will add nutrition and keep you on track for weight loss.

1 – Avocados

Of course, avocados top the list of superfood nutrition and healthy fats.  Containing both poly- and monounsaturated fats, avocados are also high in protein, fiber, potassium and an important antioxidant that fights off cancer cells.  You can easily eat one a day and feel great about it!

2 – Coconut

We love everything coconut.  Coconut butter, coconut oil, coconut milk, coconut jerky, coconut flakes, coconut aminos – seriously! This healthy, fatty fruit is available in so many different ways.  Not only is it high in medium-chain fatty acids (MCT – which lowers cholesterol and boosts energy), it can fight off viruses, bacteria, fungi, and any other nasty invader.  Add one cup of coconut milk with one tablespoon of coconut oil to your morning smoothie for a slow energy fuel.

3 – Nuts & Seeds

Nuts are loaded with nutrients, antioxidants, fiber and healthy, you guessed it, fat.  Top of our list are walnuts, almonds, Brazil nuts, macadamia nuts, chia seed, flaxseed, hempseed, sesame and pumpkin seeds.  One or two ¼ cup servings of these seeds (or their butter) are plenty to keep you on your high fat plan.

4 – Eggs

Whole eggs, once believed to be too fatty, are now at the top of the list for whole food nutrition.  Not only does the yolk provide over 6g of healthy fat, it contains choline which can help protect your brain from damage.  In addition, egg yolk has all the fat-soluble vitamins (A,D,E,K), iron, calcium and the group of stress-reducing B vitamins.  One egg per day is a great start to adding more fatty nutrition to your daily intake.

5 – Olives

Olives, the basis of the Mediterranean diet, are a great source of monounsaturated fats.  Considering that olives contain up to 85% fat from calories, they are also high in antioxidants, vitamin E, fiber, iron, and copper.  Look for them in glass jars and rinse well before eating as they tend to be high in sodium (from their marinade).  One high-fat serving is roughly 10 olives.

Let us know what you think of these 5 new and inspiring ideas.  Or, visit our website for more delicious recipes that can support your body while providing you healthy fats and whole foods!

www.lowfatlowcarb.com

 

RESOURCES

https://academic.oup.com/jcem/article/89/4/1641/2844241


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