Keto Means
Keto Means
Photo: alleksana
Olive Oil Olive oil is a staple of the heart-healthy Mediterranean diet and fits well into a keto diet, too; it's great for light sautéing, using in dressings, or drizzling over cooked meats or vegetables as a finishing oil.
If you're on the ketogenic or keto diet and start noticing hair in the shower or on your comb, you're not alone. Some people do experience hair...
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If you've been asking —is bacon keto, we're here to tell you yes (and also encourage you to eat it). Among otherpork products, bacon is high in...
Read More »The keto diet is all about fat. This is, after all, an eating plan in which up to 80 percent of the total daily calories are supposed to come from fat, so it is going to be the main nutrient you focus on most. But not all sources of fat are equally healthy. “Many people boil it down too simply and think they just need to eat a lot of fat and avoid carbs, but you can quickly eat an excessive amount of unhealthy fat on the keto diet,” says Kendra Whitmire, a nutritionist and dietitian with Sunshine Nutrition and Wellness in Laguna Beach, California, who practices functional and therapeutic nutrition. Keto’s leap onto the scene as a trendy diet is unique. “There’s never been a push for a high-fat diet before,” says Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City. As a result, research on choosing fats in the context of a high-fat diet is scarce. What’s clear is that sources of unsaturated fat are still recommended over saturated fats, says Keatley, even though both are considered keto-friendly. Saturated fats can raise your LDL, or “bad” cholesterol, while unsaturated fats can help lower cholesterol levels, per the American Heart Association (AHA). These unsaturated fats have been shown to be anti-inflammatory and heart-healthy. For example, in one study published in May 2020 in Cell, people following the ketogenic diet for eight weeks experienced a shift in the gut microbiome that reduced inflammation. (Per a past review, the gut microbiome is a collection of bacteria, microbes, and other components in the gut that may affect various bodily functions such as immunity, metabolism, and disease risk.) Researchers noted this is likely due to the ketone bodies produced during ketosis, a state in which you burn fat for your main source of energy instead of carbohydrates. That said, some of the research on the keto diet is conflicting. In a small study, published in June 2019 in the journal Obesity, switching to a keto diet was associated with higher inflammatory markers and cholesterol. More data needs to be accumulated to determine the effects that a keto diet, as well as the specific fats eaten, has on one’s health. You can eat higher-fat foods that contain protein, like bacon and sausage, but you’re better off adding fat to foods, as it’s easier to control, says Keatley. And bacon and sausages have a lot of calories, protein, and saturated fat. If you go off keto and continue eating these while adding carbs back in, it’s likely that you’ll regain any weight you may have lost. What’s more, consuming a lot of saturated fat, something that’s easy to do when choosing these types of foods, increases your levels of LDL (“bad”) cholesterol. LDL cholesterol boosts your risk of heart disease and stroke, according to the American Heart Association (AHA).
Passing foamy urine now and then is normal, for the speed of urination and other factors can influence this. But you should see your doctor if you...
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The good news is that you can effectively eat as many eggs as you want on a ketogenic diet, as long as they fit your overall calorie and...
Read More »Also know that while pure sources of fat, such as olive oil or coconut oil, contain 0 carbs, other sources, like nut butter or avocado, may be primarily fat but have carbohydrates that need to be counted in your total, too. Still, with research studies, like one published in January 2020 in the journal Circulation, showing that coconut oil consumption leads to an increase in LDL (“bad”) cholesterol levels (which raise your risk for heart disease and should be limited), it’s more important than ever to choose the right types of fat — even on a fat-friendly diet. A final guideline: Even if you’re on keto, portions of fat still matter, says Jill Gullotta, RDN, the founder of Jill Gullotta Nurition in White Plains, New York. “How much you specifically eat depends on your calorie needs and goals, but overconsuming fat can cause weight gain,” she says. After all, compared with protein and carbohydrates, fat is the more dense in calories. Also, considering that fat is your body’s main fuel source on a keto diet, she advises spreading out your fats evenly throughout the day. Many people on a keto diet count net carbs, which are total carbs minus fiber and sugar alcohols (since fiber goes through your system undigested). Both are taken into account here.
It won't cause spikes in blood sugar They discovered that avocados do not significantly impact blood sugar levels. Part of what makes avocados a...
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While sweat in and of itself is odorless, the type of sweat produced in your armpits, feet, and groin smells bad when it combines with bacteria...
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You probably also know that the perfect amount of daily carbs is different for each person; some people can easily get into ketosis and stay there...
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The triglycerides release fat as carbon dioxide and water atoms during fat metabolism or oxidation. In other words, fat leaves the body as carbon...
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