What type of fat should make up the majority of a ketogenic diet?

Keto Fats That Fuel

1. Avocado oil 2. Coconut oil 3. Butter 4. Olive oil 5. Flaxseed oil 6. MCT oil 7. Macadamia oil 8. Sesame oil 9. Lard 10. Tallow

What type of fat should make up the majority of a ketogenic diet?

The majority of a ketogenic diet should consist of unsaturated fats, such as those found in olive oil, avocado, and nuts. Monounsaturated and polyunsaturated fats are the healthiest choices when it comes to the ketogenic diet. However, the ketogenic diet also consists of a moderate amount of saturated fats, such as those found in butter, lard, and coconut oil. These fats should not make up the majority of the calories in the diet, but they are an important part of keeping the body energized on the ketogenic diet.

1) AVOCADO

Avocado is a type of tree fruit that has a soft, creamy green flesh and is harvested from avocado trees. Avocados have a thick, dark green skin, and are usually oval-shaped. Inside, the flesh has a mild, nutty flavor and a smooth texture. Avocado is an excellent source of essential vitamins and minerals, including vitamin K, folate, vitamin C, vitamin E, potassium, and magnesium. It is high in beneficial monounsaturated fats and fiber, and it is considered a superfood for its many health benefits. Avocado is often used to make guacamole, a classic Mexican dish, and is also used in salads, salsas, and other dishes.

Here is that the nutrition breakdown for a 7-ounce (201-gram) avocado:

Calories: 322 Fat: 29.5 g Carbohydrates: 17g Fiber: 13.5 g Protein: 4 g Sugar: 1 g Sodium: 11 mg Potassium: 975 mg

Avocado is a fruit that is used in a variety of dishes because of its creamy texture and mild flavor. It is usually cut in half, pitted, and peeled before being eaten. It can be used as an ingredient in salads, guacamole, spread on toast, added to sandwiches as a replacement for mayonnaise, or even eaten alone with a sprinkle of salt and pepper. Avocado is high in healthy fats, is a good source of dietary fiber and is an excellent choice for anyone looking to include more plant-based foods in their diet. It has a unique combination of monounsaturated and polyunsaturated fats, and when eaten in moderation may help reduce blood cholesterol levels. It is rich in vitamins B, C, E, and K, as well as folate, potassium, magnesium, iron, and zinc. Avocado also contains a range of beneficial phytochemicals, such as beta-carotene, lutein, and zeaxanthin. It is important to buy and store avocados properly. In order to purchase a ripe avocado, look for one that is soft and yields to gentle pressure. The skin should be slightly bumpy when you run your fingernail across it. Unripe avocados may be stored in a dark cabinet or bowl at room temperature until they are ripe. Ripe avocados should be stored in the refrigerator and used within a few days. Because of its high fat content, avocado can be an excellent addition to any healthy diet. Its versatile flavor makes it great for adding to salads, toasts, sandwiches, wraps, and a variety of other dishes.

Baked Eggs in Avocado

INGREDIENTS -2 ripe avocados -4 large eggs -½ teaspoon chili powder -½ teaspoon salt -¼ cup shredded cheese (cheddar, pepper jack, etc.) -2 tablespoons chopped fresh cilantro INSTRUCTIONS 1. Preheat oven to 375°F. 2. Cut the avocados in half and remove the pit. Score the inside of each half with a sharp knife, cutting all the way to the skin. 3. Place the avocado halves in a baking dish. Crack an egg into each half, taking care not to break the yolk. 4. Sprinkle chili powder and salt over the eggs. Top each avocado half with cheese, and then cover the dish with aluminum foil. 5. Bake in preheated oven for 15 minutes, until the egg whites are cooked through. 6. Remove from the oven, and top with chopped herbs. Serve warm. Enjoy!

2) MEDIUM CHAIN TRIGLYCERIDES

MCTs, or medium-chain triglycerides, are made up of medium-length chains of saturated fatty acids. They are usually derived from coconut and palm oil. They are absorbed and metabolized differently than other dietary fats, and are known for lots of health benefits. These include improved cognitive function, increased energy, increased fat burning, improved digestion and absorption of nutrients, and reduced hunger and cravings. MCTs are easily digested and absorbed by the body, and quickly converted into energy. They are a great source of quick energy, and can help support a healthier metabolism. MCTs are found in many foods and supplements, and are a great addition to any healthy diet. DISCLAIMER This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

Can you eat too much fat on a ketogenic diet?

Yes, it is possible to over-consume fat on a ketogenic diet if the diet is not properly managed. Eating too much fat can make the individual feel sluggish and prevent them from entering and staying in the state of ketosis. It can also lead to excess weight gain and potentially other health risks such as cardiovascular issues. It is important to plan meals and track macros in order to ensure adequate but not excessive fat consumption when following a ketogenic diet

Keto Coconut Bars

These delicious coconut bars are packed with flavor and perfect for a sugar-free snack! They are made with Coconut Flour, melted Coconut Oil, Cream Cheese, and Low-Carb Sweetener. They are easy to make, and they taste amazing! Serve with your favorite low-carb dipping sauce for a delicious snack!

How much of each type of fat should I eat on the ketogenic diet?

For the ketogenic diet, you should aim to consume a ratio of 70 to 75 percent healthy fats, 20 to 25 percent protein, and 5 to 10 percent carbohydrates. Sources of healthy fats include coconut oil, olive oil, avocados, butter, and nuts. Make sure to include some healthy protein sources like eggs, fish, poultry, and lean red meat.

3) WALNUTS AND BRAZIL NUTS

Walnuts and brazil nuts are both nutrient-dense, protein-rich nut sources that provide numerous benefits for our health. Both nuts are a great source of essential vitamins, minerals and healthy fats, especially omega-3 fatty acids. Walnuts are a great source of vitamin E, magnesium, iron, and zinc.

Brazil nuts are an excellent source of selenium, which is essential for thyroid health, as well as other vitamins and minerals like phosphorus, copper, and manganese. Both are excellent sources of plant-based protein and may help to reduce risk of heart disease, cancer, and other chronic diseases.

DOES KETO USE BODY FAT FOR FUEL?

How do I increase my FAT intake on keto?

Eat your thanks to your goals by adding easy tricks to your meals.

What do individuals on a ketogenic diet use for fuel?