▷ 9 Ways to Add healthy FATS for your Ketogenic Diet.



How to get enough fat in a ketogenic diet.


For many decades we have been advised to be careful with fats. Curiously, during these decades they have not stopped increasing the obesity, overweight and metabolic diseases, even in children. When we eat carbohydrates, these are transformed into glucose in the blood (sugar). The excess of proteins is also transformed into glucose.
So, if we fill the bloodstream with glucose, the simplest thing is that we have high levels of blood sugar and insulin. What happens when these levels are high? Well, the loss of weight and fat become an impossible mission. So, let's do something different, reduce carbohydrates, bet only on those more nutritious and increase the consumption of good fats without fear, that way we will reduce insulin levels and it will be easier to lose weight and fat. But, how to increase the consumption of fats? The best way is to eat enough fat in a low carb diet. As a point, comment that you do not have to do all this, they are simply suggestions in case you lack ideas to eat more good fats.


1. Select fish and meat with fats

At the time of making the purchase chooses meats that have fats, and to be able to come from animals fed with grass. These fats are good fats, more if they come from "organic" animals, they will provide you with a very suitable fat for this type of diet, fat that cannot be provided by, for example, chicken breasts and lean steaks. On the other hand, you have fatty fish, such as salmon.

2. Use more fat when cooking

Another simple way to add fats to our diet is to use them to cook, fat for example as butter or coconut oil. Olive oil is another healthy option.

3. Eat eggs, nuts and avocados

The eggs have had a bad reputation in the past but nowadays it is already known that it is one of the best foods we can eat. They are very nutritious and contain an excellent proportion of amino acids. It is true that eggs are rich in cholesterol but you have nothing to worry about, it has already been shown that cholesterol in food does not raise blood cholesterol, so you know, eat eggs without fear. Of course, whenever you can bet on organic eggs, they will provide you with more nutrients. 
On the other hand, we have nuts, are very nutritious and rich in good fats. You can take them for example after a meal, they will increase in a simple way your intake of good fats and they will provide you with other high-quality nutrients, such as magnesium and vitamin E. Avocados are another super food, healthy, delicious and high in fat. Combine well with everything, meats, fish, salads, avocado will provide healthy monounsaturated fats and many other vitamins and minerals. Other thing is that avocado has more potassium than bananas.

4. Coffee with cream

Coffee is a healthy drink that gives us many health benefits, of course coffee quality is important, not all are the same. If your coffee is high fat cream will bring you plenty of satiety and get kill the hunger until the next meal.

5. Mayonnaise 

Condiments such as mayonnaise is a simple way to add good fats to your low carb diet, is very nutritious condiments that combine with almost anything.
You can make this condiments at home.
If making your own mayonnaise, use butter and olive oil instead of vegetable oils rich in omega-6

6. Use sauces made with healthy fats

There are many sauces you can eat, for example those that are made of butter and egg yolks. Any sauces that use a lot of butter, thick cream and other high-fat foods is a good choice for any meal.

7. Use fatty cheeses

Many people fear fatty cheeses, especially for that, because they are fatty.
Nothing to worry about, they are delicious, nutritious and healthy, as long as they are not processed, that is, they are made with quality ingredients, as natural as possible. 

8. Eat dark chocolate

A little after each meal, at least 85% of cocoa, avoids those rich in sugars and artificial ingredients.
If you can afford it, buy one that is organic, will provide you with more quality nutrients, you will also have many powerful antioxidants and many good fats.

9. Eat bacon

Another good food that will give you good fats combined with quality proteins.

Some recommendations for your Ketogenic diet: 

Do not cook with unsaturated vegetable oils. This is the oil that almost all restaurants use, so if you eat out try not to consume anything fried.
Olive oil is superior to other vegetable oils, and highly recommended as dressing in salads or when cooking in the oven. It also withstands high temperatures, but deteriorates with each use.
For cooking, animal fat is also interesting, stable at high temperatures. Coconut oil is another interesting option, since it mainly contains saturated fat.
If you eat meat from industrially raised animals, limit the fat. Many of the toxins that these animals accumulate (antibiotics, heavy metals) remain in the fat. However, if you eat meat from an animal raised in the wild with natural nutrition your fat is not harmful.
Your diet should contain at least 30-40% natural fats.
This does not mean that the carbohydrates are bad, simply that they should not replace the natural fat, and when you eat carbohydrate, that is the good ones.

Final Conclusion

In summary, natural fats play a very important role in your health, and basically the important thing is the right balance. The harmful fats, which you really should avoid, are artificial fats (trans or hydrogenated vegetables).






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References:

National dietary guidelines



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