Janice I have been on keto for at least 2 weeks or longer and not losing any weight. Berg and Thomas Delouder. We take both into account here. Grease from chorizo, Italian sausage and duck can add tremendous flavor to veggies that are just screaming for help! Keto casseroles. In addition, almonds are a good source of vitamin E, iron, and magnesium. Their high fat content and zero sugar status make them a must for keto devotees.
You’ve probably heard about the keto diet, which focuses mainly on healthy fatty foods. Monounsaturated fats in olive oil and olives, canola oil, almonds, cashews, peanuts, peanut butter, sesame seeds, and avocados raise good HDL cholesterol, lower bad LDL cholesterol, and protect against the buildup of plaque in your arteries. That means the best keto foods are generally ones that are very high in healthy fat. For some perspective, if you look at the Dietary Guidelines for Americans, the recommendations for an average, healthy person is 20 to 35 percent of calories from fat, 10 to 35 percent of calories from protein, and 45 to 65 percent of calories from carbs. When it comes to high-quality, healthy fatty foods, dairy earns top marks. Nuts are definitely one of the best healthy fats to eat, but “not all nuts are created equal when it comes to the keto diet,” says Kasper. Macadamia nuts are a great fit because they are high in healthy fat and low in carbs. Using virgin coconut oil will help ensure that the oil contains some of the natural plant chemicals that may have other health benefits. Quality sources of this healthy fats to eat matter, so make sure you get the good stuff. And ditch the store-bought salad dressings and try making your own simple vinaigrette using olive oil, balsamic vinegar, and Dijon mustard. You probably could have guessed avocado would be on the keto foods list since they’re one of the easiest and tastiest ways to up your healthy fat intake. This fruit also contributes antioxidants and nearly 20 different vitamins and minerals.
But the truth is, not all fats are created equal. In fact, many fats used in restaurants, fast food chains, and in processed foods at the food market contain unhealthy fats that can do more harm than good to your health. There are a few types of fats that should make up the majority of your calories on keto. Sticking to foods that contain the fats mentioned above is the best way to approach your ketogenic diet when creating your low carb, high fat meal plan. Polyunsaturated fats should be consumed with a little more caution. Some PUFAs, such as Omega-3 fatty acids, are vital to brain health, and should be part of any healthy diet. This means you should never use PUFAs for cooking, and these fats should always be eaten cold, and never eaten if at all rancid. For decades we were taught that saturated fats — from foods like red meat — were bad for your health. Saturated fats may actually be good for you, and come with a host of benefits. These may include.