What fats are eaten on a keto diet?
It’s a paradox, but most of us after 40 years old begin to suffer from excess weight, eating low-fat foods. For fear of getting better, many deny themselves fat cottage cheese, their favorite cheese pancakes with sour cream, butter and switch to low-fat substitutes. There is no need for such sacrifices on keto: butter, eggs, fatty meat broths, cheeses and cottage cheese can continue to eat from the heart, without fear that they will load the liver or other organs (fats create a load only in the presence of carbohydrates, which are minimized on keto or absent). Not only that, if you feel hungry between meals, it is advisable to add a little more fat to your daily menu
What fats can you add to your food to stay in ketosis?
- animal fats;
- vegetable oils;
- fatty sauces.
Top Sources of Keto Fat
Butter. It is with him that the keto diet is associated, this is an obligatory minimum in a ketogenic refrigerator. If you are not intolerant to milk protein or lactose, there is no point in avoiding it (and if you do, ghee is your option). Butter is an excellent source of carotene and vitamin A. If it is made from grassland cows’ milk, it is rich in vitamin K2, which is important for the absorption of vitamin D. Linoleic acid in the composition controls heart health and accelerates the process of losing weight when overweight. We make sure that the fat content of the oil is at least 82.5%, otherwise it is a spread.
The Keto Diet: Do’s and Don’ts
Keto recipes for meals for the week are very simple, it is important to observe BJU, choose healthy foods. Before following a ketogenic diet, you should consult with your family doctor, gastroenterologist and professional nutritionist and nutritionist. Remember: health comes first! The harm of a ketogenic diet is not equal to the benefit, so the choice is always yours. Possible side effects of the keto diet: nausea and vomiting, constipation, dizziness and headache, insomnia. With prolonged ketogenic nutrition, nephrolithiasis, hypoproteinemia, and vitamin and mineral deficiencies may develop. Eating a keto diet consists of consuming carbohydrates with a low glycemic index, which are easily absorbed by the body.
The effectiveness of losing weight on a keto diet depends on many factors. When drawing up a meal plan, be sure to take into account the level of physical activity, intolerance to certain foods. If you are active, go in for sports, then the total amount of calories consumed per day should be slightly increased. For this, more protein or carbohydrate-containing dishes are added to the list of foods.