in today's video we're gonna be talking about what are good and bad fats for keto as with any group
of foods not all fats are created equal there are actually some types of fats you want to be
consuming more of and some less of because believe it or not consuming too much of the wrong type of
fat on keto can actually hinder your results and the type of fat you want to be consuming more of
might surprise you so in today's video we're going to be talking about the
different types of fat the difference between saturated and unsaturated fat
and then the best high fat foods you can eat for keto
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and
i post videos on a high fat nutrient dense way of eating if you like this video please give it
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twitter and facebook where i show new posts every single day today's video is sponsored
by adapted nutrition for electrolyte supplements specifically formulated for the keto diet head to
healthcoachkait.com forward slash electrolytes and use code hck10 to save 10 off your order
so today's video is all about the best and the worst fats you can eat on keta the keto diet
is a way of eating that is low in carbohydrates moderate in protein and high in fat limiting carbs
in the diet allows your body to get into a state called ketosis where you're burning mainly fat
for energy and because fat consumption is so high on keto you need to make sure that you are eating
the right types of fat types of fat before we get into the different types of fat let's first take
a step back and talk about what fats are fats are made up of carbon and hydrogen the arrangement and
length of these structures determines the type of fat that is important for several functions
within the body it gives us energy we can either get energy from glucose which is carbs or from
fat it forms our cell membranes our brains and our nervous system it helps us to transport and
absorb fat soluble vitamins which are a d e and k it helps us to make and balance hormones primarily
sex hormones and it gives us two essential fatty acids omega omega-6 and omega-3 as you can see
fat is a critical part of our diet fatty acids can be divided into two main categories saturated fat
and unsaturated fat saturated fat has all carbons bonded to hydrogens whereas unsaturated fat is
missing some hydrogens because saturated fats are straight they can pack together more tightly and
are solid at room temperature examples of foods with mainly saturated fat that are good for keto
are butter coconut and dark chocolate which are all solid at room temperature unsaturated fats are
slightly bent meaning they cannot bind together as tightly and they will be liquid at room
temperature examples of foods high in unsaturated fat good for keto are olives avocados and eggs
most foods are made up of some combination of saturated and unsaturated fat butter for
example is 66 saturated fat and 34 unsaturated now unsaturated fat can be broken down further into
two categories monounsaturated and polyunsaturated monounsaturated fat has only one carbon missing a
hydrogen bond and polyunsaturated fat has more than four and here is why this is important the
more missing hydrogens the more fragile the fat is and the more fragile it is the more likely it is
to oxidize when exposed to heat light and oxygen oxidized fats are extremely harmful to the body
when we consume them they cause free radical damage and oxidative stress in layman's terms
you have a whole bunch of dangerous particles set loose in your body they start damaging your dna
your fatty tissues and your proteins oxidative stress can cause heart disease hypertension
hardening of the arteries neurodegenerative diseases cancer and also aging you can also be
exposed to free radicals through cigarette smoke pollution and radiation everyone knows just how
bad these things are for the body but consuming oxidized fat can also cause free radical damage
as i said before monounsaturated fat is only missing one bond whereas polyunsaturated fat is
missing four this means the polyunsaturated fats are the most susceptible to oxidation
this isn't a huge concern when you are getting polyunsaturated fats from foods such as salmon and
nuts however when you are cooking with oils high in polyunsaturated fat this can be a big problem
these fats are so fragile they should never be heated but unfortunately a lot of oils that are
high in polyunsaturated fat are often recommended for cooking soybean corn grapeseed oil these oils
may have a high smoke point but that is not the same as the point at which the oil oxidizes
as we already discussed these types of fats are super fragile and shouldn't be heated at all oils
high in polyunsaturated fat should never be used for cooking but foods high in polyunsaturated fat
can be consumed in modest amounts i'm sure you've heard of omega-3 and omega-6 before and these are
both types of polyunsaturated fat omega-3 is widely seen as anti-inflammatory and omega-6 as
inflammatory both are essential but most people are consuming way too much omega-6 which works
against omega-3 and causes inflammation a lot of nuts are really really high in omega-6 and this
can be an issue because nuts are often seen as a keto staple almond flour is commonly used to make
keto bread and other low-carb baked goods but because almonds are so high in omega-6 this can
cause issues for some people yes nuts and seeds are fine to consume on keto but just be mindful of
how many of them you are consuming and how you are feeling and whether or not you are actually
progressing towards your goals if you are feeling inflamed or you're not losing weight it could be
due to the high amount of omega-6 in your diet some examples of foods high in polyunsaturated fat
that are good for keto are salmon oysters and walnuts saturated fat there are several claims
made about saturated fat that all of us have had drilled into our heads saturated fat causes heart
disease saturated fat causes diabetes saturated fat clogs your arteries none of these claims are
actually true the thinking behind the claim that it hardens our arteries is because saturated fat
goes solid at room temperature it is assumed that it will do the same thing in our arteries however
this is just a theory and has never been shown to actually happen within the body now there's
also some weak evidence from epidemiology studies that high amounts of saturated fat in the diet
is linked to heart disease but these are studies that look at large groups of people and try to
draw connections between their habits and health outcomes the problem is is that these types of
studies cannot draw conclusions because there are so many variables the way they gather data is from
food frequency questionnaires that rely on self-reporting the problem with food frequency
questionnaires is that people can't remember what they ate every day let alone calculate averages
these studies do not prove that saturated fat causes heart disease they show that people
who have heart disease also consume a lot of saturated fat but they probably also consume a
lot of refined carbohydrates they are more likely to smoke and they are more likely to exercise less
so how can you pinpoint saturated fat as the cause saturated fat is actually good for us it
is essential for energy it is essential for our hormones and the tissues in our body it makes up
body which is a protective form of cholesterol now there is one type of saturated fat that has been
shown to be particularly beneficial for weight loss but before i talk about that i wanted to
tell you a bit more about today's sponsor adapted nutrition electrolytes are very important on any
version of a low-carb diet including keto when you are eating less carbohydrates your body retains
less water and also less electrolytes electrolytes are important for regulating nerve and muscle
function balancing blood pressure regulating heart conditions maintaining fluid balance and
more especially when you are first starting keto it is critical to make sure your electrolytes
are in check adapted nutrition is committed to providing simple science-based hydration products
from natural sea minerals a lot of electrolyte supplements on the market do not even contain a
significant amount of electrolytes and are filled with sugar fillers and artificial ingredients all
of which are unnecessary and sometimes harmful adapted nutrition's keto k-1000 electrolyte powder
was specifically formulated for the keto diet it will not break a fast and it will not kick you
out of ketosis if you want to check out adapted nutrition you can head to healthcoachkait.com
forward slash electrolytes and use code hck 10 to save 10 off your order thank you again to adapted
nutrition for sponsoring this video the type of saturated fat that i wanted to highlight today
is stearic acid stearic acid is a type of saturated fat that has been highly associated
with fat loss and not just fat loss but visceral fat loss specifically steric acid is found in the
fat of meat animal fat used for cooking such as tallow and butter and is also in some fatty plant
foods such as cacao butter in one study done on mice where the mice were fed a diet enriched with
either stearic acid which is saturated fat linoleic acid which is polyunsaturated fat
or oleic acid which is monounsaturated fat they didn't see much difference in the total
body weight between groups at the end of the study however the stearic acid group saw a 70
reduction in visceral fat and an increase in lean body mass when compared to the other
groups this study is of course just done on mice but it is still really interesting nonetheless
swapping out your cooking oil for one that is high in stearic acid such as tallow or butter
can help you to boost your stearic acid intake so in summary saturated fat is good and you should
consume a lot of it monounsaturated fat is also good and can be consumed in large quantities but
when it comes to polyunsaturated fat try to stay away from oils high in it and focus more on whole
foods sources specifically those higher in omega-3 than omega-6 anyways guys that's all i have for
you today let me know in the comment section down below what your favorite high fat keto food is
i try to respond to every comment that is made within the first day the best that i can so i'll
talk to you guys more there and remember to check out adapted nutrition for all of your electrolyte
needs i will put their link in the description box down below and if you guys did enjoy this
video you might also enjoy my new to keto series which i will link right here if you want to check
out my most recent upload you can find it here and if you want to check out my keto diet and
carnivore diet coaching programs you can find them here thanks again guys i'll see you next time bye