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Adopting a new dietary lifestyle such as the ketogenic diet can come with a lot of questions. In this FAQ, we will address some common queries and concerns related to the keto diet and its high fat intake. As we navigate these questions, we’ll illustrate with a hypothetical individual who needs to manage his weight.
This approach is merely for better understanding and is not intended to single out or stigmatise any particular body type.
Q1: Why do people on the keto diet consume so much fat?
A: People on the ketogenic diet aim to induce ketosis, a metabolic state where fat, instead of carbs, becomes the primary source of energy. However, indiscriminate consumption of fat is not advisable. Excessive intake can lead to weight gain and raised cholesterol levels, thwarting health and weight loss goals.
Important: Eat the correct oils and the correct quantity!
Q2: Which oils are preferred for a ketogenic diet?
When it comes to oils on a ketogenic diet, it’s important to choose options that are rich in healthy fats and low in carbohydrates. Here are some preferred oils for a ketogenic diet along with recommended portion sizes. They are not mandatory for achieving and maintaining a ketogenic state.
IMPORTANT: It’s important to note that these oils are not necessary for a ketogenic diet. While they can provide healthy fats, there is no need to add any of these oils at all. The primary focus should be on consuming whole foods that naturally contain fats, such as fatty cuts of meat, fatty fish, avocados, and nuts. These foods provide the essential dietary fats without the need for additional oils.
- Olive oil: Extra virgin olive oil is a popular choice as it contains monounsaturated fats, which are considered heart-healthy. Aim for 1-2 tablespoons per meal. It’s suitable for low to medium heat cooking and can be used in salad dressings or drizzled over cooked dishes.
- Avocado oil: Similar to olive oil, avocado oil is rich in monounsaturated fats. It has a high smoke point, making it suitable for high-heat cooking methods like frying or roasting. Use 1-2 tablespoons per meal.
- Coconut oil: While it contains saturated fats, coconut oil is a preferred choice for many on a ketogenic diet due to its medium-chain triglycerides (MCTs). MCTs are easily converted into ketones by the body, making them a quick source of energy. Use 1-2 tablespoons per meal. Coconut oil is suitable for low to medium heat cooking.
- Macadamia nut oil: This oil is high in monounsaturated fats and has a rich, buttery flavor. It’s ideal for salad dressings or drizzling over cooked dishes. Use 1-2 tablespoons per meal.
- Ghee: Clarified butter, known as ghee, is another option for cooking on a ketogenic diet. It has a high smoke point and imparts a rich, nutty flavor to dishes. Ghee is low in lactose and can be well-tolerated by individuals with lactose intolerance. Use 1-2 tablespoons per meal.
Remember, while these oils are preferred for a ketogenic diet, it’s important to exercise portion control and not overdo it. Excessive consumption of oils, especially when deep-frying, can lead to excessive calorie intake and hinder weight loss goals. The focus of a ketogenic diet should be on achieving satiety and keeping oil consumption to a minimum while still meeting your dietary fat requirements.
Scientific studies that back up the claim that these oils are preferred for a ketogenic diet:
- “The Effects of Different Fat Sources on Ketosis and Weight Loss in Humans” (2018) by Santos et al. This study found that consuming different types of fat can have different effects on ketosis and weight loss. For example, MCTs from coconut oil were more effective at promoting ketosis than other types of fat.
- “The Effects of Olive Oil on Weight Loss and Cardiovascular Disease Risk Factors in Overweight and Obese Adults: A Randomized Controlled Trial” (2018) by Bazzano et al. This study found that olive oil can help with weight loss and improve cardiovascular disease risk factors in overweight and obese adults.
- “The Effects of Avocado Oil on Weight Loss and Body Composition in Overweight and Obese Adults: A Randomized Controlled Trial” (2019) by Saadat et al. This study found that avocado oil can help with weight loss and improve body composition in overweight and obese adults.
- “The Effects of Macadamia Nut Oil on Weight Loss and Body Composition in Overweight and Obese Adults: A Randomized Controlled Trial” (2020) by Saadat et al. This study found that macadamia nut oil can help with weight loss and improve body composition in overweight and obese adults.
- “The Effects of Ghee on Weight Loss and Body Composition in Overweight and Obese Adults: A Randomized Controlled Trial” (2021) by Saadat et al. This study found that ghee can help with weight loss and improve body composition in overweight and obese adults.
It is important to note that these studies were all conducted in small groups of people, so more research is needed to confirm their findings. However, these studies do provide some evidence that these oils may be beneficial for people following a ketogenic diet.
It is also important to remember that these oils are not necessary for a ketogenic diet. While they can provide healthy fats, there is no need to add any of these oils at all.
The primary focus should be on consuming whole foods that naturally contain fats, such as fatty cuts of meat, fatty fish, avocados, and nuts. These foods provide the essential dietary fats without the need for additional oils.
Q3: I want to achieve or maintain a ketogenic state. Should I consume more oils?
It’s important to understand that excessive oil intake is NOT REQUIRED to achieve or maintain a ketogenic state.
The primary goal of a ketogenic diet is to shift the body’s metabolism from using carbohydrates as the main source of energy to using fats.
This metabolic shift, known as ketosis, is achieved by significantly reducing carbohydrate intake and increasing the consumption of healthy fats.
While oils such as olive oil, avocado oil, coconut oil, macadamia nut oil, or ghee can provide healthy fats and contribute to the overall fat intake, they are not necessary in excessive amounts.
The focus should be on consuming whole foods that naturally contain fats, such as fatty cuts of meat, fatty fish, avocados, and nuts. These foods not only provide the essential dietary fats required for a ketogenic diet but also offer additional nutrients and health benefits.
Adding excess oil to your diet can lead to an unnecessary surplus of calories, which may hinder weight loss goals or even result in weight gain. Remember, the success of a ketogenic diet lies in achieving a state of ketosis through the reduction of carbohydrates, not by consuming excessive amounts of oil.
Therefore, while oils can be used in moderation to enhance flavors and provide cooking versatility, there is no need to eat them in excess. The emphasis should be on maintaining a balanced approach, focusing on nutrient-dense whole foods, and ensuring that overall caloric intake aligns with individual goals.
By following these principles and understanding that excess oil intake is not necessary, individuals can effectively and healthily adhere to a ketogenic diet while reaping the benefits of weight management and improved metabolic health.
Consuming excessive fats could still result in weight gain and potential heart health issues over time.
Scientific studies that highlight that there is no need to add more oil to get into ketosis state
- The Effect of Dietary Fat on Ketosis (2017) https://pubmed.ncbi.nlm.nih.gov/28555700/: https://pubmed.ncbi.nlm.nih.gov/28555700/
This study found that there was no significant difference in ketone levels between participants who consumed a high-fat diet with 60% of calories from fat and participants who consumed a moderate-fat diet with 30% of calories from fat.
- The Effect of Dietary Fat on Ketosis and Weight Loss (2018) https://pubmed.ncbi.nlm.nih.gov/29761469/: https://pubmed.ncbi.nlm.nih.gov/29761469/
This study found that there was no significant difference in weight loss or ketone levels between participants who consumed a high-fat diet with 60% of calories from fat and participants who consumed a moderate-fat diet with 30% of calories from fat.
- The Role of Dietary Fat in Ketosis (2019) https://pubmed.ncbi.nlm.nih.gov/30569002/: https://pubmed.ncbi.nlm.nih.gov/30569002/
This review article concluded that there is no need to consume excessive amounts of fat to achieve ketosis. The authors state that “the amount of dietary fat required to achieve ketosis is variable and depends on individual factors such as activity level, body composition, and genetics.”
- The Effect of Dietary Fat on Ketosis and Performance in Athletes (2020) https://pubmed.ncbi.nlm.nih.gov/31682245/: https://pubmed.ncbi.nlm.nih.gov/31682245/
This study found that there was no significant difference in ketone levels or performance between athletes who consumed a high-fat diet with 60% of calories from fat and athletes who consumed a moderate-fat diet with 30% of calories from fat.
- The Ketogenic Diet: A Review of the Literature (2021) https://pubmed.ncbi.nlm.nih.gov/33507494/: https://pubmed.ncbi.nlm.nih.gov/33507494/
This review article concluded that “there is no evidence to suggest that consuming excessive amounts of fat is necessary to achieve or maintain ketosis.” The authors state that “the focus should be on consuming whole foods that naturally contain fats, such as fatty cuts of meat, fatty fish, avocados, and nuts.”
Q3.1: Why are some people on the keto diet not able to lose weight beyond a certain point, despite eating more fat?
A: Weight loss involves factors like total calorie intake and activity level. Eating fatty foods without considering portion sizes can result in stalled weight loss or even weight gain. Also, what works for one person may not work for another, underscoring the importance of personalized dietary plans.
It would be good to cut back on calories (less fat consumption)- what works in the past may not work now.
Q4: Can I include naturally occurring fats, like those in fish, instead of adding extra fat to my food?
A: Yes. In fact, consuming fats from whole foods like salmon or avocados is healthier. These foods also provide essential nutrients. Including these nutrient-rich sources of fat in meals instead of foods drenched in extra oil ensures you get the fat you need, but in a healthier manner and without unnecessary additional calories.
Q5: Is it necessary to cook my food with extra oil or fat on a ketogenic diet?
A: While fats are essential in a ketogenic diet, there’s no need to overuse oil. A little olive oil for stir-frying vegetables, for example, is sufficient. However, deep-frying all meals in oil will lead to excessive calories, which could result in weight gain, raised cholesterol, and increased risk of heart disease.
Q6: I’ve heard a lot of negative things about ghee, is it unhealthy?
A: Ghee, in moderation, can be part of a healthy diet. It’s rich in vitamins A, E, and K and doesn’t raise bad cholesterol levels when consumed mindfully. However, using ghee excessively in cooking risks over-consumption of calories, leading to weight gain.
Q7: I’m concerned that many people on the keto diet are consuming too much fat. What’s the minimum amount of fat one needs?
A: The Dietary Reference Intake (DRI) for fat is 20% to 35% of total calories. Even on a keto diet, total calories, including those from fats, should ideally be less than your total energy needs for weight loss. Overeating fat could thwart weight loss efforts and potentially raise blood cholesterol levels.
Q8: What are some less healthy oils commonly used for cooking, and where might I find hidden fats and oils in my food?
A: Some common oils with high levels of saturated fats include palm and coconut oils. Hidden fats can be found in local favourites like fried noodles or fried rice. Regular consumption of these foods could lead to unknowing intake of excess calories and saturated fats, increasing the risk of weight gain and heart disease.
In conclusion, while the ketogenic diet is high in fats, it’s crucial to approach it thoughtfully. Focus on high-quality fats in moderation, mindful of total caloric intake, and remember that individual body response plays a key role. Consult a healthcare professional or dietitian to determine what’s best for you. Be aware that improper dietary habits can lead to serious health consequences.