Are all keto diet fats equally healthy?

2. What is ketosis? And why is the keto diet high in fat?

Most of us use sugar from carbohydrates such as bread, rice, potatoes… as energy fuel. However, the body can also obtain energy from fat, through a process known as ketosis.

Ketosis is a natural physiological state that our body produces, more specifically our liver, when we don’t have enough glucose (blood sugar that comes from carbohydrates that we consume) and begins to burn fat to get the energy we need. This happens because as the fat breaks down, ketones begin to be produced, molecules that will become a source of energy, that is, an alternative fuel for our body and, especially, for our brain.

Thus, when a person considerably reduces their carbohydrate intake and begins to consume healthy fats in addition to other nutrients considered in this diet, he is encouraging this metabolic change, this ketosis, to occur, promoting a greater fat burn that occurs 24 hours a day. Consequently, weight loss is favoured, even without exercising.

3. Who should be careful when considering the keto diet?

On the one hand, people who take medication for diabetes or high blood pressure, or women who are breastfeeding are the ones who should consult with their doctor when implementing changes in their diet, especially keto, since we are talking about causing a metabolic change.

On the other hand, it’s worth mentioning that some people may suffer side effects from this diet such as bad breath, headache, muscle cramps, constipation or the ketogenic flu. For this reason, we recommend going to the specialist again.

Besides, to maintain a healthy lifestyle, not all the fats we eat are valid. You should always take into account the quality and properties of the food you eat and its health benefits. For this reason, you must take special care when choosing the sources of fat for this diet:

4. What are the healthiest sources of fat to consider?

So, whether you decide to go on the keto diet or follow a Mediterranean lifestyle, you must take into account the quality of the fats you consume. Many studies have determined that saturated fats are harmful to health. Hence, if better if you choose oils and foods with a higher proportion of monounsaturated and polyunsaturated fatty acids, such as:

• Extra virgin olive oil.
• Nuts
• Avocado (fruit).
• Bluefish.
• Eggs.

5. How can you prepare a high-fat menu for a day?

If you are wondering which recipes are low in carbohydrates and what you could eat in a day to test what the ketogenic diet consists of, here are some ideas:

• For breakfast, try an omelette (2 eggs) with spinach, feta cheese, cherry tomatoes and avocado as an aside, don’t forget to make this preparation with extra virgin olive oil.
• To snack between meals, if you are hungry, you can always opt for nuts without artificial additives such as walnuts, almonds or sunflower seeds, as they are sources of healthy fat and can fill you up until the next meal.
• For lunch, you would have the option of making keto meatballs (with the minced meat of your choice, egg and Parmesan cheese, and without using breadcrumbs in the mix) and grilled vegetables such as zucchini, peppers, asparagus, fresh green beans, etc.
• For dinner, you could opt for grilled salmon or trout with steamed broccoli and grated cheddar cheese on top. Although you’re cooking fatty fish, you can also use extra virgin olive oil.

Finally, remember that, although we use the concept of diet, we are referring to leading a healthy lifestyle and that if weight loss is among your concerns, we recommend consulting with a specialist who will be able to tell you which is the best option you, especially considering a long term.