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Weight loss have been a burning topic in the health and fitness industry for many decades now. Numerous techniques have come which tend to guarantee an efficient weight loss over a certain period of time. But, in the recent days, there has been a training regimen which has guaranteed and showed the most optimistic results of all of its predecessors and it is known as ketogenic diet.
To be precise, our body is an engine and it needs fuel to run, which comes from the food and the carbohydrates in it that are used as a fuel and generate energy for our daily needs. However, if all of the carbohydrates do not get consumed during the entire cycle of the day, some of it gets stored in the body as fats, which further leads to weight gain.
So, lets imagine such situation where we can shift the entire process of burning the energy from carbohydrates to fats, so that the fats become the main driving force of our body. Well, this is how ketogenic diet works, where the intake of carbohydrates is limited and the body is shifted towards the fats as the main source of energy.
So, are all fats good in a Keto Diet?
Even though good fats for keto diet are required, you should still pay attention to what kinds of fats to eat on keto diet. Since saturated fats do not break down into further components, they tend to stick to the body and lead to an increase in the body weight, unlike the unsaturated fats.
What are the good fats for Keto Diet to produce optimum results?
Although the ketogenic diet has shown excellent results over the past couple of years, it should be kept in mind that there is a fine line between the healthy fats for keto diet and ones which are unhealthy for the body. So, in this article, we are going to discuss about some of the best high fat foods for keto:
Although it being a fruit, avocado is a rich source of monounsaturated fatty acids which are quite good for the overall condition of our cardiac system. Apart from this, they also have a large chunk of fibers which help to improve our digestive health. Speaking about macros, one regular sized avocado contains approximately 320 calories, out of which 4 grams come from protein, 18 grams from carbohydrates, 30 grams from fats and some 15 grams from fibers.
Olives and olive oil are the other most useful fats to eat on keto diet. Since, both of them are good sources of monounsaturated fatty acids, they help to fill the stomach without enhancing any amount of cholesterol in the body. Apart from this, olive oil is a great option for using in salad dressings, sautéing, finishing oil on steaks and meats, as well as cooking various vegetables. To be precise, one spoon of olive oil contains approximately 120 calories, out of which 13.5 grams comprise of fats, including a mere 2 grams of saturated fats.
Similar to the olive oil, the avocado oil is an interesting option for the keto admirers, since 1 tablespoon of avocado oil offers just 130 calories, out of which 14 grams are of monounsaturated fats and there is no trace of carbohydrates in it. Apart from this, avocado oil is quite popular among the masses courtesy of its high smoke point,which allows it to endure higher temperatures and becomes an ideal option for barbecues and smoked meats.
Nuts and Nut Butter
Nuts are a great source of monounsaturated fats and proteins, but, on the other hand, they also have considerable traces of carbohydrates. Hence, it is said that one should not fill up their stomach with nuts during a keto diet and should maintain a strict amount of nuts for daily consumption. Speaking about stats, an ounce of almond nutsoffer about 170 calories, out of which 6 grams consist of proteins, 6 grams carbohydrates and the rest offer monounsaturated fats and fibers.
Chia Seeds and Flaxseed
Chia seeds and flax seeds are one of the most recommended high fat source food items according to various nutritionists and gastrointestinal doctors. This is because apart from healthy fatty acids, the Chia seeds and flax seeds consist of high amounts of Omega 3 and due to the enhanced amount of Omega 3, the risks related to obesity and diabetes get reduced to a greater extent. Speaking about the macros, an ounce of Chia seeds and flax seeds consist of approximately 170 calories, of which 6 grams come from protein, 15 grams come from healthy fats, 10 grams consist of carbohydrates and the rest consist of fibers.
So, to conclude, it would be much appropriate to state that ketogenic diet is, indeed, an efficient and fast method to reduce some unwanted fats from your metabolism. But, as a saying goes, “Excess of anything may lead to worse effects”; on similar grounds, you should always consider a nutritionist before commencing the keto regimen to determine your goals and other good fats for keto diet, so as to prevent any further health hazards.