Ketogenic diet and the myths of fats

Are you interested in following a long-term Ketogenic Diet?

It's time to know what myths surround you, especially talking about the "fats" you're going to eat. We are bombarded with messages that we must limit our consumption of oils and fats, especially saturated ones. However, as a Health Coach I can tell you that this rule can change, especially if you are diagnosed with a metabolic disease such as cancer.

What are the oils and fats you should choose?

The ketogenic diet advises to consume fats coming from:
  • Saturated fats including butter and animal fats.
  • Monounsaturated fats coming preferably from olive oil, avocado and canola oil (extracted in cold). Omega 3s that you can find in cold water fish and flaxseed.
  • Coconut oil and medium chain triglyceride oils (MCT).
  • Walnut oils (extracted in cold).
  • Omega 6 from foods such as seeds and nuts.

The advantage of coconut oil and MCT

Virgin coconut oil is a vegetable rich in fat and medium chain triglycerides (MCTs). During digestion, MCTs are transported directly from the small intestine to the liver, which are converted into ketones that return to the circulation (blood) and are distributed throughout the body to meet the energy needs of the cells.

Let's see some examples of the myths and confusions related to the fats that you will consume in a Ketogenic Diet:

Myth 1: "I need sugar and starches as energy for my brain and body."
Reality: When there is not enough sugar and starches, most of the energy requirements are satisfied with a change in the metabolism using the fat we consume and the one we have accumulated as an energy source.

Myth 2: "A ketogenic diet will increase my cholesterol (especially bad LDL) and triglycerides."
Fact: New research has shown that a diet high in fat and low in carbohydrates can improve the lipid profile. In fact, hypertriglyceridemia is mostly the result of a diet high in sugars and starches.

Myth 3: "The ketogenic diet is high in proteins, which can cause kidney disease."
Fact: A therapeutic ketogenic diet meets protein requirements but is NOT high in protein. In fact, the protein is limited to that needed to repair and maintain tissues since excess protein can be used as energy by tumors.

Myth 4: "A ketogenic diet is unsustainable as a way of life."
Fact: For some people it is the only reasonable option, so if it is recommended with a specialist, such as a Health Coach, you have no problem following it.

Myth 5: "I will not have so much energy if I follow a ketogenic diet"
Reality: There is a lot of research that highlights the efficiency of fat as a fuel, even in high performance athletes.

Myth 6: "The brain and the central nervous system eat mainly glucose - I will not have mental clarity without it."
Fact: Once the change to nutritional ketosis is made, fats in the form of ketones can provide 65% of the energy your brain needs. On the other hand, ketone supplements, such as ketone esters, have gained popularity as supplementary energy sources, especially in cases of diseases that affect cerebral glucose metabolism such as Alzheimer's, Parkinson's syndrome and amyotrophic lateral sclerosis (ALS). ).

Do not hesitate and know in depth the plan of a ketogenic diet and its benefits. If you still do not have your Keto Guide, download it here and know how to start a ketogenic diet. As a Health Coach, I will take charge of fully identifying the needs of your body and providing you with the nutritional plan you need. If you want to receive more healthy advice and recipes you can do at home, subscribe to the blog.

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