Can You Eat As Much Fat As You Want On Keto?

Today’s society is becoming more and more health-conscious. From exercise routines to diets, the internet is overwhelmed with the searches related to weight loss. Not only women but men are also struggling to maintain a healthy lifestyle. The ketogenic diet has been most popular lately, and everyone is wondering about how helpful it can be when it comes to weight loss. Undoubtedly, it is an effective way of losing weight and people have reported several good reviews about it.
You might have heard people saying ‘Ketogenic diet has changed my life. I feel amazing and I have lost 10 pounds in two months.’ All these testimonials are proof that a keto diet helps. Do you want to be one of these people too? Do not worry because this diet is healthy and different. Keep reading to find out what makes keto different and what you can eat on a keto diet.
What Makes Keto Different?
Firstly, diet means your food intake per meal or per day. Diet is a general term that has been misperceived as a term for weight loss only. If you are searching for weight loss techniques, weight loss diets might strike you. Your ‘diet’ is different when you aim to lose weight.
The common perception about diets is that you have to eat fruits and vegetables only. Every diet has a different calorie count and your weight loss diet plan also depends upon weight, height, routine, and several other factors. Once you have sorted all these factors, you can make an efficient diet plan that will help you lose weight easily.
The ketogenic diet is quite different from the other weight loss plans you might have heard about. The basic constituent of this diet is fat and carbohydrates are reduced. Generally, there are 75 percent fats, 10 to 15 percent proteins, and only 2 to 5 percent carbohydrates. This is a little tricky because carbs are the major contributors toyour diet. Their breakdown releases a lot of water that increases weight and your body loses its shape. On the contrary, the keto diet has fats as the major contributors to your diet. The fat breakdown does not release water. Moreover, the water in your body due to carbs is also utilized and gradually you lose weight.
Is It Okay to East As Much Fats As You Want?
Legends prevail everywhere and several myths are associated with the ketogenic diet as well. One of the most common myths is that you can eat as much fat as you can. Well, considering the portion of fat in keto, you can eat a lot of fat but you have to keep a balanced intake of proteins and minimum carbohydrates too. Giving up on any of the three major nutrients is not a wise choice. Ideally, the required fat intake depending upon the calorie count is:
 83 to 125 grams of fats for 1500 calories per day.
 111 to 167 grams of fats for 200 calories daily.
 139 to 208 grams of fats if calories are 2500 every day.
Now, you should also know that there are different kinds of fats. In simpler words, you call them good fats and bad fats. On keto, you have to be very careful regarding the kind of fats you are eating. Fats are basically macronutrients made up of micro molecules called fatty acids. These fatty acids identify fats as healthy or unhealthy. To make it more convenient, here is a list of fats that you should know about when switching to a ketogenic diet. Make sure you give them a thorough read and include good fats in your diet.
 Monosaturated Fatty Acids (MUFAs)
With only one carbon double bond, monounsaturated fatty acids are liquid at room temperature and good for health. The majority of oils like olive oil are rich in MUFAs. These fatty acids have a heavy amount of oleic acid and generally, foods with oleic acids are considered as MUFAs. Such food items are responsible for decreasing blood sugar levels, weight, and blood pressure. Avocados, olives, almonds, pistachios, beef, pork, pecans, peanuts, macadamia nuts, and hazelnuts are rich in MUFAs.
 Polyunsaturated Fatty Acids (PUFAs)
Fatty acids with two or more carbon double bonds are classified as polyunsaturated fatty acids. The placement of the bonds further classifies these fatty acids into omega-3 and omega-6 fatty acids. Omega-3 has been identified as a cure for several problems like diabetes, heart diseases, depression, and inflammation. However, omega-6s need a balanced intake, and it is ideal to eat them with omega-3s. For both omegas, the ratio of intake 1:1 and 4:1.
Salmon, sardines, anchovies, mackerel, chia seeds, herring, and walnuts are rich in polyunsaturated fatty acids specifically omega-3. Most plants and animals are rich in omega-6s.
 Saturated Fat
Saturated fats are free from carbon double bonds and stable at high temperatures. These fats significantly raise the levels of bad fats in your body, which means you must avoid them. However, studies show that they are neutral and do not cause any tension in the body, but avoiding them is a safe call to make on a ketogenic diet.
Foods like whole-milk dairy products, full-fat yogurt, mascarpone cheese, lamb meat, and cheddar cheese are rich in saturated fats. Palm oil and coconut oil are an exception in such fats because they increase metabolism and reduce the risk of heart diseases.
 Trans Fat
Trans fats are the most unhealthy kind of fats that you should avoid as much as you can. A small amount is naturally present in dairy products is acceptable, but processed foods are rich in trans fats. For the same reason, nutritionists recommend you to avoid processed foods on keto. They are a healthrisk; therefore, avoid trans fats.
The Bottom Line
Following a healthy diet plan is always in your favor. You can save yourself from a lot of medical troubles. Before following any weight loss diet plan, make sure you have researched it thoroughly. Keto diet has gained a lot of popularity lately, and the major reason is its dependence on fat rather than proteins or carbs. You are allowed to take 75 percent fats; therefore, make sure you do not eat excess fats. Also, keep in mind that there are good fats as well as bad fats. No matter which diet plan you follow, bad fats are never a good choice.

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