Be strong in what you know and what you believe in.
So yesterday I had joined a new group, well it was short lived. As I’ve said before I’ve been mentored by the people I consider the best in the business. Last night a newbie in the group had posted a typical question with a packet of food.
It was some type of snack and on the ingredients list we had corn starch and sunflower oil. These are not Ketogenic and I advised. What’s frustrating is that even though this is a food group for KETO they had the belief that if it fits your macros and doesn’t go over your carbs you will stay in ketosis .. so the snack was OK. This is so wrong on so many levels…
So today I will cover Fats . Thank you to ” The Brawler ” for the suggestion.
In a ketogenic diet our energy source is in the form of fats . This is usually between 65-70 % or more of your total calories, so it’s critical to understand which fats are beneficial for health and what fats cause harm.
You don’t put dirty fuel in your car why would you put dirty fuel in the form of fats into your body?
Fats, the Good the Bad and the Ugly
Fats are identified and labeled by the percentage most dominant in the product, for examples, Olive oil is 75% monounsaturated so it’s a monounsaturated fat. Butter is 60% saturated so it’s a saturated fat. Real foods have a mixture of both.
What are HDL, LDL and Triglcrides?
HDL (High Density Lipoprotein) – transfers cholesterol from the body’s tissue into the liver to be broken down. This dude travels the blood stream removing harmful bad cholesterol. So this is the nice kid in the family. Great to have around
LDL (Low Density Lipo protein) – transfers our prosessed cholesterol from the liver and puts it back into the body’s tissue – so this is the naughty child (likes to upset the apple cart.)
Triglycerides – This is the form that Fats takes as it’s being transported between tissues in the blood stream. Simply put, these are the fat in the blood when you think of fat being stored in your hips or belly you’re thinking of triglycerides.
This is where it gets interesting.
Every time our LDL particles hit the arterial walls a bit of plaque has bonded, causing thickening of the arteries, restricting blood flow and increases the chance of a heart attack .
So much more on this. I’ve added a link by ruled.me below;
Saturated fats (SFA)
These fats keep your bone density normal, immune system healthy and testosterone, cortisol levels in check .
There has been no association with the risk of heart disease.
Foods: meat, eggs, butter, ghee, coconut oil, MCT oil and palm oil.
These fats in the form of oils have a long shelf life, are suitable for high heat cooking (high smoke point.)
These fats will improve HDL/ LDL cholesterol levels.
Monounsaturated fats (MUFA)
Foods : Avocado, olives, nuts (including peanut butter), olive oil, goose fat.
These fats in oil form are best used as dressings, not for high heat cooking as they are less stable than saturated fats.
Improved insulin resistance and better HDL/ LDL cholesterol levels, lower blood pressure.
Natural trans fats (TFA)
Natural TFAs: Can be found in dairy fat and grass-fed animals. This type of trans fat is actually good for us and provides protection against cancer, reduction of obesity and hypertension.
Natural polyunsaturated fats( PUFA)
Healthy PUFAs that come from sources like fish, fish oil, flaxseed oil, chia seeds, nuts and contain high amounts of Omega-3 fatty acids. We should aim to have a 1:1 ratio of Omega-6 to Omega 3. We get high amounts of a mega 6 from food .
Dr. Steven Phinney quoted 3 fish servings a week should be sufficient to balance omega 3 levels . When using animals sources opt for grass fed for maximum omega 3 content.
Processed trans fats(TFA)
The trans fats go through a Hydrogenation process. This process helps stabilize polyunsaturated oils to keep them from becoming rancid, a process which makes the oil more solid known as “hardening” (a liquid oil is turned into a solid fat) Hydrogenation not only increases the shelf life but also the flavor of foods using these fats.
These hydrogenated fats are used mostly used in processed foods as it is cheap in found in Fast foods, margarine, vegetable shortening, crackers candies snack foods, fried foods and baked goods.
TFAs cause coronary heart diseases and are associated with a multitude of long-term health problems like obesity, depression and stroke.
Trans fat raise the bad LDL cholesterol and lower the HDL.
Processed polyunsaturated fats (PUFA)
As the name suggests these oils go through a large amount of processing which involves high heat extreme pressure and many chemicals solvents, bleach and more. Avoid these. They contain mostly Omega-6 fatty acids and we normally consume an abundant amount. These include vegetable oils including soybean, corn, canola and sunflower oils.
PUFAS interfere with the functioning on the thyroid gland.
I’ve also added a link to another page as the last part of this shows the oxidization points of oils.
I hope the information I have provided has been helpful so next time you look for a grocery item you have a better understanding of the type of fats being used and which ones to avoid.
Most of the day has been spent researching and writing today’s blog.
This mornings acetone reading were high level red .. first time since I’ve been monitoring using the ketonix.
The first meal today was omelette Thai style.I also added some salami on top.
Today has really gone fast, it’s already lunchtime.
Pork belly, cheese, and 2 fat bombs .. I’m actually full .
Today I need to do some abdominal work.
Wood choppers 4 sets x 25 reps
Cable crunches 4 sets x 25 reps
Planks 3 x 1 minute
This afternoon I forced myself to have one of Kauri’s chocolate chia puddings, for quality control purposes. Special K nailed it. Really brought her A game on this recipe. These are brilliant it’s like a chocolate mousse.
Net carbs: 5.1
Dinner was chicken, Bok choi, curry and 2 fats bombs
Sorry, no photo today.
Net carbs: 1.8