Which of these is rich in unsaturated fats? – It’s becoming increasingly apparent that a low carb, high fat diet is the best in terms of weight loss.
As more and more research goes into it, the benefits of limiting carbs and increasing fat intake how many more benefits beyond just shedding some extra pounds.
For one, an increase in fat with a decrease in carbs has a close correlating to an optimized metabolism.
Benefits of increasing Fat and reducing Carbs
You also lower your risk of metabolic diseases such as hypertension (high blood pressure) cardiovascular disease (CVD), coronary heart disease (CHD) and type II diabetes.
A low carb/high fat diet also has benefits towards mental and neurological health. For starters, your nerve tissue has a reliance on fat for its physical structure.
Fat in the diet has also been shown to reduce the risk or limit the symptoms of dementia, Alzheimer’s and Epilepsy.
This also has to do that the body experiences less oxidative stress, a condition that accelerates cell destruction and tissue degeneration, essentially speeding up the aging process.
A high fat diet can be viewed as an anti-aging assist in this regard.
Keto, High Fat in High Gear
The most effective way to use the high fat principle is to enter a state of ketosis.
Ketosis or keto for short is your body’s reaction to a feeling of being starved. Which of these is rich in unsaturated fats? when your body senses starvation, it begins breaking down storage fat and converting it into energy molecules called ketones.
These replace glucose as your energy molecule.
How it Works: Ketosis
The keto diet works by you tricking your body into thinking it is starved by drastically reducing the amount of carbs you eat to a trace minimum.
This works because your brain prefers carbs as fuel, and recognizes their absence as starvation.
But you’re not really starving yourself, which is why ketosis is so great. So all you have to do is get rid of as much carb content and load up on all the fat you can find right?
Well, you got the first part right, you definitely want to reduce your carbs as much as possible (although going 100% carb free is virtually impossible)
As for the second part, while you do want to increase your fat intake, you need to be a bit smarter about the types of fat you include in your diet.
Which of these is rich in unsaturated fats? in this article, we’re going to take a look at fat in the diet, the good, the bad and the ugly. We’re going to learn which fats are good for keto and which ones are bad for your health in general.
That’s because keto isn’t just about fat, it’s about healthy fat, at least where Life Renu is concerned.
But before we get into that, please make sure to stop by our store and check out our amazing supplements range.
We’re constantly updating it with new and exciting products aimed at optimizing your lifestyle.
And with that, let’s dive into the world of fat and keto.
Saturated vs Unsaturated Fat
Saturated vs unsaturated fat here, we’re going to break down which fats are good, which of these is rich in unsaturated fats? and which are bad for you when on keto. Let’s start with the good ones and where you can source them.
1. Polyunsaturated Fats
One of the most sure ways to know that you’re getting the right fats in your diet is by including a good amount of unrefined polyunsaturated fats.
These fats are typically found in plant sources such as seeds and nuts, but can also be obtained from oily cold water fish like salmon and cod.
These fats are known to be healthy for the heart and nervous system, helping decrease risk of cardiovascular disease and neurological disease.
Essential fatty acids omega 3 and omega 6 are polyunsaturated fats so you best include these in your diet, keto or not.
2. Monounsaturated Fats
Monounsaturated fats are considered healthy fats along with polyunsaturated fat. I guess the easiest thing to do is just to include unsaturated fat in your diet.
Monounsaturated fat has been shown to help decrease levels of LDL (low density lipoprotein) and increase levels of HDL high density lipoprotein).
These are the two forms of cholesterol in our bodies, with LDL being unhealthy and HDL being healthy.
Monounsaturated fat is also responsible for maintaining the structure of your cells.
Each of your cells is encased in what is called a lipid bilayer. This layer is the cell membrane and is made up of two back-to -back layers of unsaturated fat.
Both types of unsaturated fat have been proven to help with thermogenesis. The is the process of fat burning, making them the best form of fat for health weight loss.
Here are some good sources of monounsaturated fat:
- Olive oil
- Canola oil
- Sesame oil
Sometimes, getting your healthy unsaturated fats from your diet can be difficult to nail. A good solution is to get on some supplements.
There are many omega 3 and 6 supplements out there with plant and/or fish oil blend formulations.
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3. Medium Chain Triglycerides
Medium chain triglycerides or MCT oils are an amazing type of fat, especially when it comes to keto.
Because of their chemical structure, they are metabolized differently from other fats.
They go straight to the liver where they are immediately converted to ketone bodies and can be used as an energy supply.
The basis of keto living is to use fat as energy, so this is a great way to jumpstart the process.
Palm oil and coconut oil are the best-known sources of MCT, with dairy products showing to have a modest amount.
MCT oil is available bottled and ready for use, but you can just as easily get it from eating coconut products.
1. Saturated Fat
Saturated fat is the main fat you will get from animal sources.
Meat and dairy products all contain saturated fat as their fat content.
It is solid at room temperature and is used mainly as a storage medium in the fat cells of adipose tissue.
The issue of saturated fat is debatable on the scale of good fat vs bad fat. The best way to look at it is that saturated fat isn’t bad, but it certainly isn’t healthy.
You can also say that it isn’t harmful in moderation, but at the same time, it’s very easy to go over the healthy limit owing to the nature of the modern diet with a high meat and dairy content.
An excess of saturated fat can lead to an increase in LDL cholesterol, which is the bad version of cholesterol. Try and limit your intake of saturated fat and try not to get it from processed sources.
Also make sure you eat it from organic certified animal sources.
That’s because a lot of chemicals, hormones and antibiotics used in the livestock industry tend to latch onto the fat component of the animal tissue.
Aside from animal products, saturated fat is also found in plant sources such as coconut oil.
2. Trans Fats
Trans fats are artificially modified fats.
These are basically industrial grade fats, processed and mass produced in order to create cheap alternatives for the food industry.
This is done through a process called hydrogenation where unsaturated fat is converted to solid or semi-solid fat.
Examples include margarine, shortening and some refined vegetable oils.
Trans fats are the most common form of fat used in fast food and processed snacks, any deep batter fried food you eat is likely a trans-fat bomb!
Trans fats quickly lead to inflammation and oxidative stress, a gateway to many avoidable diseases.
In other words, avoid these fats at all costs, even if keto is not your thing and especially if it is.
Which of these is rich in unsaturated fats? when it comes to a high fat diet, especially keto, quantity is definitely a factor. You want to increase the amount of fat in your diet.
But quality is often ignored. saturated vs unsaturated fat in our new understanding of the health benefits of fat, we’ve ignored the fact that they can be unhealthy.
If you have any other keto or fat related questions, please drop us a line in the comment section below.
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