Keto Research – Part 2 – Fat and Loosing Fat

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During our Keto research, we looked at Protein, Carbs, now time to look at fat and loosing fat, that’s the goal.

Before trying loosing fat

Let’s see the different types of Fat

Unsaturated fats

Unsaturated fats are valuable fats because they can help blood cholesterol, lessen inflammation, stabilize heart patterns, and play several other positive roles like losing fat.

Unsaturated fats are mostly found in plants, such as vegetable oils, nuts, and seeds.

The two best unsaturated fats:

      • Monounsaturated fats are in significant concentrations in:
        • Avocados
        • Peanut, Olives and Canola oils
        • Some Nuts
        • Some Seeds
      • Polyunsaturated fats are in significant concentrations in
        • Sunflower, corn, soybean, and flaxseed oils
        • Walnuts
        • Flax seeds
        • Fish
        • Canola oil – though higher in monounsaturated fat, it’s also an excellent source of polyunsaturated fat.
        • Omega-3 fats are important. Our body can’t make it, and must come from food (fish and meat).

According to experts, we don’t eat enough healthy unsaturated fats. We should eat up to 15% of daily calories.

Many researchers, after 60 trials in which polyunsaturated and monounsaturated fats were consumed instead of carbohydrates, these good fats decreased levels of harmful LDL and increased protective HDL, lowers blood pressure, improves lipid levels, and reduces the cardiovascular risk.

If you are interested, read the book by Nina Teicholz “The Big Fat Surprise (Why Butter, Meat and Cheese Belong in a Healthy Diet) – I think $12 on Amazon.

Saturated Fats

Saturated fat is mainly found in animal foods, and also in a few plant foods are also high in saturated fats, such as coconut, palm nuts, etc.

Experts recommend getting less than 10% of calories each day from saturated fat.

Consuming less saturated fat will probably have little benefit – weird, isn’t it? Because replacing saturated fat with refined carbohydrates (like tofu), lower “bad” cholesterol, but it also lowers the “good” cholesterol and increases triglycerides. The effect of not consuming saturated fat is as bad for the heart as consuming too much of it!

Sources of saturated fat in common diets:

      • Pizza
      • Cheese
      • Whole and reduced milk, butter and dairy desserts
      • Meat products
      • Cookies and other grain-based desserts
      • Fast food dishes

Many studies suggest that eating diets high in saturated fat do not elevate the risk of heart disease. One study ran for 23 years and followed 350,000 people.

The message is that cutting back on saturated fat (less pizza and cookies) can be good for health if we replace saturated fat with good fats (nuts or avocados), it will replace the “bad” cholesterol with “good” cholesterol thus lowering the risk of heart disease.

Trans fatty acids aka Trans Fats  

Trans fats are in fact the solidification of liquid oil by adding hydrogen. The process is called hydrogenation.

Why in the world we would do that? Easy, if an oil is solid, it has less tendency to get oxidized thus more stable and less prone to rancidness.

Where is it used? 

      • Fast foods as hydrogenated oils can tolerate repeated heating without breaking down, thus making them ideal for frying.
      • Restaurants making baked meals ahead of time
      • Food industry as it uses trans fat to process.

Trans fats are also naturally found in very small amount in beef fat and dairy fat.

Trans fats are the worst type of fat for our body:

      • Raise bad cholesterol and lower good cholesterol
      • Create inflammation
      • Contribute to insulin resistance

Well, when it comes to fat, eating fat less is not that good at all, it could even be worse for loosing fat.

Many claim that meat is extremely bad, which is also a mistake – for example below are the fat content for 100g of avocado and 100g of beef :

Avocado Fat
Avocado Fat

Beef Fat
Beef Fat

The big difference is that the avocado has much more of Omega 6 fat which is not too good for our health. For those who believe that all fat should be banned… then avocado @ 14.7 gram of fat is to be banned 🙂

Why loosing fat or even no fat?

First of all, there are 9 calories in 1 gram of fat (any fat). Fats are more energetic than carbohydrates and proteins – shocking isn’t it?

Our body needs dietary fat for many biological processes. No fat will make it difficult for our body to function right and can lead to serious health problems.

Fat is used for:

    • Absorbing vitamins. Many vitamins like A, D, E, and K are fat-soluble. It means that our body can absorb and use them only when we consume them with fat. No fat intake = deficiencies in these vitamins.
    • Supporting cell growth. Fat gives the infrastructure to cells’ membrane in our body.
    • Supporting brain and eye health. Our body doesn’t make some fatty acids needed. We only get them from our diet.
    • Wound healing. Essential fatty acids play a critical role in healing wounds and blood clotting, our body doesn’t synthesise them.
    • Hormone production. Our body needs dietary fat to make specific hormones.
    • Source of energy. Each gram of fat we eat gives us with about 9 calories compared to 4 calories for protein and carbs.

So, fat gives our body energy, protects our organs, supports cell growth, keeps cholesterol and blood pressure under control, and helps our body absorb vital nutrients. When we focus too much on cutting out all fat, we can actually deprive our body of what it needs most.

Continue reading about our journey to weight loss

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