Ketogenic diet / ketosis is one of the more popular and, at the same time, more effective methods of fighting excess accumulated body fat. The body gradually begins to use fats as an alternative source of energy, which had previously been provided by carbohydrates.
You probably already know what macronutrient ratio will be optimal and that we do not eliminate carbohydrates entirely from the diet. However, not everyone is able to determine which products to base a fat-based diet on. Not all fats are equal…
Ketogenic diet / ketosis – basics and ingredients
Unlike typical diets and conventional nutrition, the ketogenic diet is based primarily on fats. It is fats, rather than carbohydrates, that play the role of the main energy component. Of course, this does not mean that carbohydrates are not needed and should be eliminated completely. A certain amount is necessary for the body to function (if only for optimal brain function).
Nevertheless, in the case of the ketogenic diet, the macronutrient breakdown may look roughly as follows:
- fats: 75%,
- proteins: 15%,
- carbohydrates: 10%.
The fact remains, however, that in order to approach this system properly and practically, you need to know which fat sources are appropriate in terms of the types of fatty acids. Some fatty acids are not nearly as beneficial as they might seem, and in addition, the ratio between the individual components is also taken into account.
It hardly needs saying that you should focus on minimally processed, high-quality products… Either way, nutritional awareness is what matters most.
Ketogenic diet – which products are worth paying attention to?
Fatty meats and fish
Meat is, in my opinion, a basic food when we are aiming to shape our figure. This applies both to building muscle mass and to reducing body fat, where in practice the idea is to burn stored fat while maintaining muscle tissue levels.
Ketogenic diet will not, however, be based on chicken or turkey breasts, but rather on fattier red meat.
It is worth mentioning that fatty meats will not only be a source of beneficial fatty acids, but also a wealth of amino acids, which we need for functioning and physical development. As for the fatty acids mentioned above, red meat will provide the body not only with saturated fatty acids, but also with polyunsaturated and monounsaturated ones.
For example, pork contains fatty acids from the Omega-3 and Omega-9 groups, as well as linoleic acid. In summary, by eating pork or beef, for example, we provide the body with two key components: protein and fat. So, when choosing a ketogenic diet, you can confidently opt for pork neck or a beef schnitzel and not feel guilty about it. Every now and then, offal such as liver, gizzards, etc. will also be a very good option.
On the other hand, fatty fish will be an excellent source of healthy fats, especially Omega-3, of which, statistically, we consume less and less in favor of Omega-6. The key is to maintain the proper balance between them, and the key to this will be increased consumption of products containing the former. Significant and persistent disturbances in the ratio between them may increase the risk of serious diseases, inflammation, and neurodegenerative changes.
The ideal and at the same time flagship example of a fatty fish, rich in good fats, is salmon. In this case, however, it is definitely better to choose a non-farmed option, that is, one of higher quality in terms of nutritional benefits.
Omega-3, Omega-9 and linoleic acid. In summary, by eating pork or beef, for example, we provide the body with two key components: protein and fat. So, when choosing a ketogenic diet, you can confidently opt for pork neck or a beef schnitzel and not feel guilty about it. Every now and then, offal such as liver, gizzards, etc. will also be a very good option.
On the other hand, fatty fish will be an excellent source of healthy fats, especially Omega-3, of which, statistically, we consume less and less in favor of Omega-6. The key is to maintain the proper balance between them, and the key to this will be increased consumption of products containing the former. Significant and persistent disturbances in the ratio between them may increase the risk of serious diseases, inflammation, and neurodegenerative changes.
The ideal and at the same time flagship example of a fatty fish, rich in good fats, is salmon. In this case, however, it is definitely better to choose a non-farmed option, that is, one of higher quality in terms of nutritional benefits.
Eggs
Eggs are one of those ingredients around which a lot of controversy has built up. In fact, the same was true of all sources of animal fats. They were even demonized due to the increased risk of cardiovascular disease, atherosclerosis, and raising cholesterol levels.
Today we know that cholesterol from food has little effect on its level in the body. What is more, it is even needed, among other things, for proper hormonal function. Moreover, carbohydrates are largely responsible for cardiovascular problems.
Eggs are an excellent source of both protein and fats (especially the yolk), which makes them a superb product when shaping the figure. The only major downside to eating them is the fact that they contain highly allergenic compounds, so daily consumption may lead to the development of an allergy. For this reason, moderation is advisable.
Olive oil / vegetable oils
Olive oil is primarily a rich source of monounsaturated fatty acids from the Omega-9 series. The best is considered to be olive oil from Ligurian olives. If you do not have access to it, look for a product that is first-pressed, cold-pressed and, if possible, stored in a dark place, because it is sensitive to light.
The good news is that it contains fairly large amounts of both stearic and oleic acid. Extra virgin olive oil also performs best in terms of health-promoting compounds such as oleocanthal and oleuropein. Of course, it should not be the only source of fats, although as a complement, for variety and combined effects, it is definitely recommended.
Good vegetable oils include:
- evening primrose oil,
- black cumin oil,
- milk thistle oil,
- hemp oil,
- coconut oil (along with MCT oil).
Avocado
Avocado was once one of the more popular products, which some of you probably know from guacamole. Thanks to its suitable consistency when blended and its wealth of beneficial elements, it is also readily used in health-oriented, diet-friendly shakes. In addition, it is one of the better sources of fats that can be included in the diet, especially a ketogenic one.
Avocado is a source of beneficial monounsaturated fatty acids from the Omega-9 group. Researchers, in turn, have often emphasized that their combination with saturated fatty acids works well in relation to anabolic processes and testosterone levels. Not to mention optimizing triglyceride levels.
Another benefit of the product is undoubtedly its content of mannoheptulose, a specific carbohydrate from the ketoheptose group, which has a beneficial effect on insulin release. Nevertheless, fats from avocado should not account for more than 30% of the overall intake of this ingredient in the diet.
Coconut oil
Coconut oil deserves special mention, because in the main it contains saturated fatty acids. A small proportion consists of monounsaturated and polyunsaturated acids. Why, then, is it so beneficial?
The product's positive properties are largely due to medium-chain fatty acids, the so-called MCTs, which are well absorbed and quickly digested. What is more, they do not contribute to body fat, and in fact help regulate glucose and insulin metabolism. Of course, MCTs can also be supplemented additionally, although in moderation, because too large a serving may have a laxative effect.
In the proper form, coconut oil can also be used for frying. The acids in the product promote an optimal ratio of cholesterol fractions, lower triglyceride levels, and also serve as a very fast and effective source of energy. Their absorption is not associated with bile secretion, which is another advantage. Researchers confirm that MCT oil itself can improve thermogenesis, thereby supporting fat burning.
On the other hand, the lauric and capric acids contained in the product may have a positive effect on stimulating metabolic processes, which are so important during a reduction phase with the desired weight loss.
Ketogenic diet - other products worth paying attention to and often used
- offal,
- ribs,
- pork neck,
- seafood,
- lard,
- butter / ghee,
- clarified butter (if we decide to fry),
- goose and duck fat,
- bone marrow, if we want to include broths in the diet,
- pecan and macadamia nuts.
