If you need some good fats, you can eat avocados, use olive oil, nuts, some fatty meats, eggs, and salmon. These are very good source of good fat. You don't have to eat an excess amount of it, unless you're truly on a ketogenic diet. Which means tracking your food, and checking your blood meter to see if you're in ketosis. Welcome to the Keto Mom page. We are going to talk about healthy fats, why fat is important, and how you can actually overdo it.
Keto is all about eating healthy fats, but I want to make sure you understand how it's done.
I want to give you the basic overview about the ketogenic diet. I'm not a doctor or an expert, but I want you to understand it from a mother's point of view. You can follow me on Instagram, Keto Mom Secrets, and you can also type in Ryan Lowery, he's one of the scientists that formulated ketones.
He formulated this product, KETO NAT (drinkable ketones). And he's an author of the book called "The Ketogenic Bible". If you're looking for an incredible resource or a book that actually walks you through the the ketogenic diet, the how tos, and the answers to your medical questions, that book is great.
Dr. Ryan Lowery is an incredible person to follow on Instagram, because he does these short little videos and answer so many questions.
Alright! A lot of people had ask about "Fat". I want you to understand how the keto diet works. Just really quick, do you consider yourself very strict keto or low carb?
STRICT KETOGENIC DIET
A true ketogenic diet is when you're eating approximately 80% Fat, 15% protein, 5% carbs, or it's basically under 20 carbs a day.
It's eating very low carb and very high fat. Fat keeps you fuller longer. That's why you don't have to eat as much because fat will keep you full. If you do that for a certain period of time, your body will create ketones, hopefully.
Somebody who says they're doing low carb, means they're doing the best they can with their food. It's like taking the buns off the burgers, croutons off the salad, grabbing a lettuce wrap instead of a sandwich, dressing on the side, and drinking less pop but more water.
Instead of grabbing the pasta, you're grabbing an extra salad. Instead of grabbing the potatoes, you're grabbing veggies. You're being mindful and doing the best that you can without having to track everything. And that's great! That's where most people do the best, they're able to create this lifestyle.
They learn how to eat some good fats like butter, avocado, or the yolk in their eggs.
People would usually say not to eat the yolks because it's bad for you. Fat is good.
For strict keto, some would use their little calculators and food trackers every day. They're going to track everything they're eating to make sure their macros are on point. And if you are doing the actual ketogenic diet, or tracking everything. You will need to drink at least half your body weight in ounces of water.
Everybody needs water if you're doing the ketogenic diet, you cannot skip your water. And you are most likely going to need electrolytes because your body is flushing out all of your electrolytes. Even when doing a low carb lifestyle, you want to drink more water and electrolytes.
Here's where the fat gets tricky. Most people when they see keto on the label, they'll say that it's ok to eat because it's keto and it's not a big deal.
"I can eat all the cheese I want"
"I can eat all the bacon and the butter that I want"
Only because it's considered keto, you now feel that you can. So all of a sudden you eat all of this fatty food, which can keep you fuller longer. But if you're actually not in a state of ketosis or your carbs are not under 20 carbs a day, you can actually over eat good food.
Let me explain it like this...
There are 4 calories in a carb gram.
There are 9 calories in a fat gram.
I'm not saying you have to count calories, but if you decide to eat a whole bunch of fat, then you're actually eating more calories. If you're low carb but not eating under 20 carbs a day, you're still eating more calories.
So if your goal is fat loss, but you're not tracking everything to know where all of your food is allotted, then you're probably just simply overeating.
GOOD FATS
1. Olive oil and Dairy
Olive oil is great, but I have a lot of people trying to cut back on the dairy. Dairy can make women feel inflamed or bloated. Dairy doesn't always sit well with a lot of people.
2. NUTS
Other good fat sources would be Almonds or Macadamia nuts. Some nuts are good, but not a bucket or the container of nuts. A handful or a fourth cup is good.
3. EGGS
Eggs and eating the yolk is good fats.
4. MEAT
Fatty meat like a ribeye is good fat. Bacon isn't bad, but only in moderation. You don't need to have a pound of bacon.
5. FISH
Sardines and salmon are good fats too.
So know where you're at. Do you want to be low carb or are you going to be really strict keto? Knowing that would really depict how much fat you're going to be eating. Don't say you're low carb and then eat all the fat that you want.
It really comes down to "Are you hungry?"... If you're hungry then that's the time you should eat. Your body will tell you if you're hungry.
Your eyes don't tell you if you're hungry. Your eyes see food and then all of a sudden you think your hungry when you just ate. You see something that's labeled keto and you think it's okay. You're not hungry but you want to eat it because it's keto, then you technically just overrate.
It's really just an awareness.
Am I bored?
Am I hungry?
Do I need all of that fat?
When I learned about keto and I started helping my husband on this journey. I was always taught that you can't have too much protein, because your body will process the protein and it'll turn into fat. I had that ingrained in me.
But then I learned from Dr. Ryan Lowery that your body actually won't. Majority of people will never actually overeat protein, and soy protein is actually very good for you. Women actually don't eat enough protein.
I had some people message me that they're losing hair. I'm not a doctor, but I've learned that women don't eat enough protein. Women have hormones and stress causes a lot of havoc on your body. If you're not eating enough protein, you're stressed out, and your hormones are out of whack. It's going to affect your hair, skin, even your attitude and the way you feel. It really needs to be a balancing act if your goal is fat loss.
"The diet that's going to work for you, is the one that you will stick with long term".
So if a low carb or carb conscious lifestyle works for you, go for it. If that will help you make better long term choices, then it will definitely work. It might not meet your expectations on the timeframe, but it will work because you're making better long term choices.
If you need some good fats, you can eat avocados, use olive oil, nuts, some fatty meats, eggs, and salmon.
These are very good source of good fat. You don't have to eat an excess amount of it, unless you're truly on a ketogenic diet. Which means tracking your food, and checking your blood meter to see if you're in ketosis.
You need to drink more electrolytes and water when you're in ketosis. That means you're under 5% carbs a day. So I hope that explains it. You can get the Ketogenic Bible if you have some medical questions. The book has a really great layout of so many things. The Ketogenic Bible was authored by both, Dr. Ryan Lowery and Dr. Jacob Wilson. It's an incredible book, and it will help you a lot.
Also, let me tell you about the 10 day challenge that I'm running. We just finished a 10-day challenge in my ketomomsecrets group, it's a private group where we did a fun contest, people there checked in every single day, they drank their ketones, and worked on their food. We even had a recipe of the day and a video of the day.
If you want to know more about the challenge that's coming up, just send me a message. It includes drinking ketones, checking in, working on your food, being mindful and letting me help you.
That's it! Thank you for tuning in, I truly appreciate it. I hope you have a great day, and we'll talk to you soon. Bye!
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