The keto diet is popular among celebrities and fitness instructors. All agree that this diet trend is great for weight reduction and wellness. This diet is high-fat, low-carb, and medium protein, with 55–60% of calories from fat and 5–10% from carbs.
High fat consumption induces ketosis, when the body burns fat for energy without carbohydrates. However, certain fats can cause heart disease. Keto diets should include some beneficial fats and avoid others.
The health risks associated with fats have been known since the beginning. People have recently realized that different types of fats have different effects. A few of them even aid in the normal operation of our bodies.
Monounsaturated fats (MUFAs) are the fat of choice for keto dieters looking for a healthy fat. Many health benefits, including reduced blood pressure, improved cholesterol levels, and weight loss, are associated with this kind of fat. Almonds, olive oil, avocado, and canola oil are typical foods that contain monounsaturated fats.
Another is polyunsaturated fats. You cannot overeat polyunsaturated fat, unlike monounsaturated fat. They must be taken strategically. The two main types of polyunsaturated fat are Omega-6 and Omega-3.
Limit omega-6 and eat more omega-3s. Omega-6 can cause blood clots, heart difficulties, and water retention by raising blood pressure. Omega-3 reduces inflammation and improves heart and blood pressure. Omega-3s are found in fish, seaweed, and dairy.
Healthy saturated fat should be eaten in moderation. Saturated fat may raise cholesterol but not cause cardiac problems, according to research. Chicken, coconut oil, eggs, and dairy contain saturated fat. They are available in limited quantities. On a keto diet, monounsaturated and polyunsaturated fats are crucial.
The keto diet prohibits trans fat. Trans fats are unhealthy, elevate bad cholesterol, and increase heart disease risk. Trans fat is found in fried meals, baked goods, chips, and popcorn.