Fats and the ketogenic diet

In the exciting world of nutrition, fats have gone from being considered "enemies" to essential elements in the pursuit of health and wellness. The ketogenic diet, in particular, embraces fats as the main source of energy and nutrition.

In this session, we will unravel the relationship between fats and the ketogenic diet, explore the different types of fats, and provide guidance on how to harness the power of fats to optimize ketosis and reach your health goals.

Re-evaluating fats: from myths to realities

For decades, the idea that fats are detrimental to health and weight loss has taken hold. However, recent scientific research has shown that not all fats are the same. The ketogenic diet recognizes the importance of healthy fats in promoting ketosis and improving metabolic health.

Fats are divided into several categories, including saturated, unsaturated and trans fats. In the ketogenic diet, the focus falls primarily on healthy saturated and unsaturated fats. Saturated fats, from sources such as coconut oil and grass-fed beef, are essential for ketone metabolism. Unsaturated fats, such as those found in olive oil and nuts, provide cardiovascular and anti-inflammatory benefits.

In the ketogenic diet, fats play a key role in the production of ketones and the induction of ketosis. By drastically limiting carbohydrates, the body depletes its glucose stores and begins to break down fats into fatty acids and ketones, which then become an alternative energy source. Fats are the key to maintaining sustained energy levels and cognitive performance.

Fats as nutrient transporters

In addition to their energy function, fats play a crucial role in the transport and absorption of fat-soluble nutrients, such as vitamins A, D, E and K. These vitamins are essential for bone, immune and cardiovascular health. Incorporating healthy fats into the ketogenic diet can ensure optimal absorption of these nutrients.

Fats and satiety: controlling appetite on the ketogenic diet

One of the notable advantages of the ketogenic diet is its ability to provide satiety and control appetite. Fats, being a dense source of calories and energy, contribute to a prolonged feeling of fullness. This can be especially beneficial for weight management and reducing overall caloric intake.

Although fats are a key part of the ketogenic diet, the quality of fats consumed is essential. Opting for healthy fats, such as monounsaturated and polyunsaturated fats, contributes to optimal cardiovascular function and reduces the risk of inflammation. Avoiding trans fats and limiting unhealthy saturated fats is critical to maintaining long-term health.

Incorporating fats into the ketogenic diet

On the ketogenic diet, it is important to ensure that fats are the main source of calories. This involves adding healthy fat sources to every meal, such as olive oil, avocados, fatty fish and nuts. At the same time, it is crucial to maintain a proper balance between fats, proteins and carbohydrates to ensure the success of ketosis.