In this article I want to address fat myths and tell you the truth about fat. Fat is not a bad word anymore nor does fat make you fat, the only one that can make you fat is you and the choices you make. The keto lifestyle has gotten such a bad reputation about this, but it all comes down to miscommunication. You can eat fat and lose weight and not to shock you further but you can even eat fat and maintain good health. So lets dive into these fat myths shall we.
Good Fats ‘vs’ Bad Fats
Just like I spoke about good and bad cholesterol in my article of “Cholesterol and Keto” there are also good and bad fats. To get more specific I am talking about saturated and unsaturated fats. Scientifically there is a little more depth I would like to add to this so you fully understand how this works, I am adding this YouTube video as an introduction and explanation of the types of fats we should avoid and the types of fats that are OK for us to eat.
So now that we know the difference in single and double bonded fat molecules we can talk about how this relates to the ketogenic way of life.
In one of my other articles “clean, dirty or lazy” I talked about different ways people use this way of life. I personally suggest to always keep it clean and you will not have to worry about all that fat making you fat. Keeping it clean will also keep you from developing any nasty side affects of eating bad fat foods. If you are considering the ketogenic lifestyle I would dismiss any of the dirty talk and just stick to a clean keto lifestyle, other wise you will not reap all the benefits this way of life can offer you. I have heard many stories of unhealthy keto lifestyle choices, keep it simple and healthy. With all the keto craze out there, there are plenty of keto safe products to help you get through any cravings, Check out the link below they offer a lot of keto safe foods, condiments and snacks.
I know our whole lives we’ve been told in order to live a healthy life or to lose weight and maintain it we must eat low fat or no fat, well this is just not the case anymore. We were misinformed and the truth scares a lot of people until they educate them selves in why we were mislead.
Recent studies have proven the opposite of what has been preached at us for years. Our bodies need a certain amount of fat and unlike sugar our bodies can not make fat on its own.
Why we need fat
Fat gives us energy especially when practicing a keto way of life. It also helps to protect our organs and to keep us warm. Fat helps us to produce hormones and in my article “why is keto not working for me” we found out just how important hormones are. Fats even help us to absorb certain vitamins such as vitamin A, D, E and K. Fats also help our brains function more efficiently, doesn’t sound like such a bad word now does it?
Life in general is all about balance and moderation. When you take the time to learn about fats its easy to see which ones we should be consuming and that are not only healthy but necessary.
In regards to the Ketogenic lifestyle fat works to satiate us, to make us feel full. So we don’t over eat or over indulge in unhealthy non keto foods, it curves cravings and keeps us satisfied until the next necessary meal. It also gives us the energy we need to get moving and be more active so we end up burning more calories in the end.
Others may want to try cheating and live the dirty keto way but I highly suggest against this. Stick to your healthy unsaturated fats and you will see what all this keto hype is about.
I am adding a list of some good fat foods to start with:
- fatty fish like salmon & mackerel
- olives & olive oil
- peanut oil
- nuts & seeds like almonds and cashews
- avocado & avocado oils
I have to admit when I first started the keto “diet” I was ecstatic to think I could have bacon, cheese and steak. I really thought it was too good to be true and that is the deceiving part about this way of life, if you’re doing it properly you can have those things but not every day. Moderation is key as I quickly realized eating these foods daily is not healthy and could possibly cause me problems down the road.
Its like for an example comparing an avocado that has about 15 grams of good fat and a slice of pie that has about the same in bad fats. If we compared two people, one eating the avocado and the other eating the slice of pie. I’m sure the outcome would clearly speak for itself, our bodies utilize these different fats in completely different ways.
Fat facts – the “F” word
I would like to add in some back up for what we have just talked about, some proof to the pudding so to speak. I have done some of my own research and when you do your own you will find a lot of the same facts I’m about to inform you of. If anything my goal in this article is to educate you on the truth about fat in general and how it relates to the keto lifestyle. We don’t need to fear fat anymore and we don’t need to be starving ourselves trying to either lose weight or maintain a healthy lifestyle.
There was a study done by a man named Kevin D Hall Ph.D comparing the consumption of carbs to the consumption of fats and found that the people who ate more fat burned over 100 calories more per day than the people consuming carbs.
Dr. David Ludwig MD Ph.D suggests a better weight loss strategy is to reduce carbs. He explains that when we eat processed carbs such as grains, potato products and sugars the body produces more of the hormone insulin. Many people don’t realize that insulin is in fact a hormone and producing too much insulin forces our fat cells to store that fat. Stock piling these fat cells leads to us feeling hungry and if we eat less in this state it slows our metabolism.
Dr. Ludwig goes into more detail on these fat facts in his book “Always hungry” if you would like to know more.
In a Harvard study conducted in 2018 it concluded that low carb high fat diets are superior to low fat high carb diets for weight loss. This study took 234 over weight adults ages 18 up to 65 with a body mass index of 25 or higher and put them on higher carb low fat diet and then a low carb high fat diet. In the study of higher carb content 164 of them lost 10% of their body weight. The lower carb high fat diet results proved that they burned 209-278 kilo calories a day MORE than when on the high carb low fat diet.
I recently have stumbled across a couple of Doctors who also not only promote but lived this lifestyle and are proof it does work. They are Two fit Docs, Dr. Becky who studies in the science of nutrition and Dr. Keith who is a chiropractor. These two Docs. have tracked Dr. Keith’s progress and obstacles all based on science and research. I am going add in the link here so you can watch his transformation for yourself:
The end result for this study proved a low carb high fat diet achieves more weight loss than a high carb low fat diet, a better strategy for losing weight would be to ignore the calorie intake and focus more on lowering your carbohydrates.
Fat is not a bad word
The studies I have mentioned above are only a few that I have added in that have proven you can eat fat and lose weight, there are many more studies and real life testaments of this. I have personally spoken to quite a few success stories and I hope to be one of them as well. I know it works because I did initially lose almost 30 pounds myself and then fell off the keto wagon a couple times, I hated the way I felt and I’m faithfully back on again.
Fat is not a bad word, it will not make you fat as long as we are eating good fat foods and keeping our lives balanced. Yes, you can have that fat steak and treat yourself to some bacon and cheese in moderation.
Taking out fat and replacing it with sugar was setting us all up for failure and more than we were signing up for in some cases. If you take the time to do your research or even give it a trial run to see for yourself, you will understand that good fats do not make you fat.
Thank you for taking the time to read through this and as always I welcome any comments or questions.
Be well and Keto On!