Keto is a low carb – high fat diet. There are so many ways to get your necessary fats, but first a little about why we need them. Keto is about teaching our bodies to burn fats instead of carbs for energy. Fats not only serve as fuel for your body, but they keep you full longer so you will eat less food over all. Keep in mind that fat is 9 calories per gram, while protein and carbs are 4 calories per gram, so the calories do add up faster.
Calories still count with keto, but most people will naturally eat less while on keto.
Carbs are a limit – Don’t go over your limit (20 net for most people)
Protein is a goal – You really should meet your protein macro every day, your muscles and organs need it. There are different ideas of what the minimums are. About half of your goal weight is one theory or 0.4 grams per pound. You can use a macro calculator to find suggested numbers for you. Favorite Calculator
Fats are a lever – This means you can use the fats to feel satiated and provide energy, but if you feel good and not hungry…don’t force the fats. You will find the perfect ratio that works for you when your body is happy and running well.
You will also learn the best times of the day for your fats. Fats in the morning could help you eat less all day, fats in the evening can help you not be as hungry in the mornings or balanced fat throughout your meal can help you avoid snacks between meals.
After you become fat adapted some people can cut back on the fats and let their bodies burn stored body fats instead of “plate fats” other people stall out when the fats are cut. You need to find the right balance for you.
When you have lost the weight you want to lose and are ready for maintenance, you should up the fats so you are supplying your body with enough energy to function.
I prefer to eat my fats and calories rather than drink them, so I go for the fatty foods rather than the drinks.
- Bulletproof Coffee – coffee made with some combination of fats. This should replace a meal, not be combined with one.
- Full fat dairy such as cottage cheese and cream cheese
- Butter & cream sauces for your meats and vegetables
- Cooking in oil, butter, fats
- MCT oil
- Fat bombs – also serve as dessert
- Fatty fish like salmon, tuna or sardines
- Fatty cuts of meats like chicken thighs
- Coconut (flaked, oil and butter)
The oils you should avoid are: These oils are over processed and contain trans-fats
- Soybean oil
- Canola oil
- Corn oil
- Peanut oil
- Sunflower oil
- Safflower oil
- Cottonseed oil
- Grapeseed oil
**I only avoid these when there is another easy to find option. For example, if there are 2 salad dressings and they both taste good and one is made with canola oil and one is not…I will choose the one without, I’m not a fanatic about it, just cautious.
Omega 3’s and Omega 6’s should be balanced or higher on the 3’s. Too much Omega 6’s can cause inflammation and long term can cause heart disease, and they should come from whole foods like nuts and seeds not processed foods or oils. Omega 3’s come from fatty fish or fish oils, flaxseeds and chia seeds.
Avoid trans-fats except those found naturally in red meat and dairy.
Do NOT fear the fats; research the “Cholesterol myth” for more info. Fats have been blames for what the sugars and carbs cause.