Diets aren’t easy, and the Keto diet is no exception. For this diet you will need to reduce the number of carbs you consume and it is very important that you consume a lot of fat. However, it sounds simpler than it really is.
You should also be careful about the types of fat that you consume. Saturated fats shouldn’t be eaten in large quantities because your LDL cholesterol levels can go up. Additionally, trans fats should be avoided because your HDL levels might go down, while the LDL cholesterol levels will rise. Here are some fats that you should consume.
Canola oil should not be avoided while you are on your keto diet. It comes with other health benefits as well, since canola oil is known for its dose of omega-3s. A tablespoon has 124 calories.
Avocados are known for being “the good kind of fat”. “The science has been fairly clear for some time that poly- and monounsaturated oils like those in avocado, olive, and canola oil are more beneficial than those higher in saturated fat when looking at cholesterol numbers, blood pressure and, in some research, BMI itself,” explains Scott Keatley, R.D., of Keatley Medical Nutrition Therapy. Avocado oil is a good choice as well.
Olive oil is very healthy and it is also amazing for your keto diet. You should use olive oil for cooking and extra virgin olive oil for salads or other vegetables.
A bit of butter is also accepted during your keto diet. However, you should choose it carefully. Find some butter that is high-quality and grass fed. This way, it will be higher in omega-3 fatty acids, which is what you want. Nonetheless, since butter is saturated fat, you shouldn’t use too much of it.
MCT oil or medium chain triglycerides (MCT’s) are unique fatty acids that are found naturally in coconut and palm oils. They have a remarkable ability to stabilize blood sugar and enhance ketone body production. MCT’s are especially beneficial during keto diet because they are easily digested and are a perfect addition to your morning coffee. The best MCT oil consists of C8 and C10 acid, are properly purified and doesn’t contain any fillers.