This is a video that shares with you some of the top healthy fats used on a high fat eating plan, like the ketogenic diet.
Healthy Fats for Keto or Low Carb Diet are important to identify because as you may know, not all fats are healthy. Some of them drive inflammation in the body and cause more harm than good.
Healthy fats are great for so many reasons. They support weight loss and a good healthy functioning nervous system.
Healthy fats for weight loss is an interesting topic. When you look at all the weight loss associated with healthy fats in research, there is one message that rings true again and again. Eating Dietary Fats causes people to eat less and feel more satiated. So, they ultimately consume lesser calories and find the weight starts to melt off.
Healthy fats to eat start with the plant based ones, like avocado. Avocado has rich fat content that exceeds any other plant based fat. I love adding in avocado on a daily basis to my health routine. It allows me to eat good healthy plant based fats that skyrocket my health. It is one of the best healthy fats for keto. Next plant based healthy fat that I love is coconut oil. It truly is a great option that is well known for many researched backed health benefits.
Healthy fat sources should always be readily available in your home. For many years, these fat sources have been demonized claiming they cause Heart Disease and Cardiovascular complaints. The truth is, that this research has been disproved. We now know that healthy fats decrease inflammation, support a healthy functioning nervous system, and nourish every cell in our bodies. Healthy fats are important for overall health and well-being.
Dairy products are also a good source of healthy fats for some people. Everyone is not equal in these cases because some people are intolerant to dairy. When we look at fats for health in general, dairy like butter, milk, cheese, and yogurt is just fine for the average person.
Not sure where to get these top healthy fats? Here are a few of my suggestions:
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[Video Transcription] Top Healthy Fats | Keto And Weight Loss Approved
In this video, I’ll uncover the Top Healthy Fats.
Hi, ladies and gentlemen. I’m Dr. Zyrowski and welcome back to the channel. If you’re new to the channel, it’s a pleasure to have you here. Be sure to subscribe, hit that bell notification, and join our notification community so I can help you excel your health and your life.
In this video, we’re talking about the Top Healthy Fats. This is an important video because there’s so many people who actually want to follow a High Fat Diet. But, they don’t know what fats to turn to. And by high fat, I mean like the Ketogenic Diet, a high fat, low carb diet. And basically when you look at the high fat diet, it has plenty of benefits.
Now, you know, a lot of people used to think that when we look at a high fat diet, you had to be worried about your arteries clogging up and heart attacks. As a matter of fact, I had a patient come to me just this week and say, ‘well if I start eating all these high fats, aren’t I going to have issues with my arteries clogging?’ I said, ‘well that’s actually old science, as a matter of fact new research says there’s basically no correlation between eating high fat diet and having clogged arteries or heart attack or any things of that nature.’ So, anyway when we look at fats we know now that these fats are actually healthy for us and they actually improve our health and improve your cardiovascular health. Let’s talk about some of these incredible healthy fats that I really like to eat.
First one here is the avocado. The avocado is great because it has 20 grams of fat. It’s one of the fattiest plants that you can eat. It’s really great and, you know, I love avocado because you can simply throw it in your lunch with you and cut it in half, put some sea salt on and it’s delicious. And then you can also take the avocado, make so many things out of it. I mean you can make puddings out of it, different sides, you can make so many different things with an avocado. Some really, really incredible fat here.
Next on our list is olive oil. Now olive oil is great too. I mean, once again, you can take that olive oil and use it as a dip for something. You can take the olive oil sprinkle it over your salad. You know, olive oil is great tasting. It has about 73% oleic acid content. It’s going to support decreasing inflammation and it also is going to decrease the risk of the cancer. Here’s the deal when you decrease inflammation in the body, you pretty much decrease the risk of all the different diseases out there but you’re also going to even support reducing the symptoms of arthritis, which is an inflammatory condition. So, anyways, olive oil is great.
Next here is coconut oil. Coconut oils rich and MCT’s is going to decrease hunger but increased fat-burning and also be a good source of ketones in the body. You can assume those MCT’s essentially, what you’re gonna find is that it easily is converted in the liver into ketone. So that your brain, your body can utilize that fuel. And ketones are a very efficient fuel source for the brain and the body, really powerful stuff here.
Next here is eggs. Now eggs are really great if you’re on the ketogenic diet. I can tell you how do people eat a lot of eggs on the keto diet. Their rich in A, B, D vitamins. They are also high in choline which is really good for the brain and also rich in antioxidants. So, anyway, eggs are really great here.
Next, butter. Butter is great because it’s rich in A, E, and K2. It also has CLA which is proven actually to help with fat burning. As a matter of fact, you can actually take CLA supplements which support fat burning. So anyways, butter is great because it’s got the CLA and also its loaded with those saturated fats which is proven to actually really help your overall health. Butter is great especially on the keto diet.
Fatty fish is excellent. Now fatty fish is awesome. Now when you look at some of the fatty fish out there, salmon is an incredible one, but also sardines. You’re gonna get a lot of DHA and those you’re gonna get a lot of good and omega 3’s in them. So, salmon and sardines are some of my two favorite fatty fish. And if you haven’t tried sardines yet “don’t knock them, just give it a try” because you know as long as you’re buying a good source they’re very healthy and offer a lot of health benefits there. So sardines are good.
Next here is full-fat dairy. Now, I separate butter from dairy because I want to differentiate the two. Butter has some pretty unique properties to it. Full fat dairy is awesome and I say full fat because when we look at dairy a lot of people are buying dairy with all the fat stripped out of it. So full-fat dairy is rich in enzymes fat’s. And if you’re getting like yogurt, cheese, probiotics. Full-fat dairy especially is typically a staple on the keto diet for many people.
Next is nut butters. Now, when we look at nut butters like almond butter, valencia, peanut butter, of course these are great because they’re rich in fat. But when we look specifically to people who are on the ketogenic diet, you might want to get some keto specific like, nut butters. You can get like an almond butter with MCT oil. You can get a nut butter that is made of like macadamia nuts, cashews, MCT oil. You can get something more specific keto ones but in general nut butters are a great source of good quality fats.
And then I had to throw dark chocolate in there because everybody likes a snack and when you eat good dark chocolate essentially you’re going to get an excellent fatty acid profile. And it’s mostly, saturated fat. So looking at dark chocolate, really powerful here for your overall health and it’s loaded with antioxidants and so many other things as well.
So when we look at top healthy fats, this is it. This is what you really want to stick to some of these really great fats, especially if you’re trying to get that high fat low carb diet.
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I’ll see you in the next video.