What are fats? Healthy fats are essential fats that provide important benefits for the body. They include monounsaturated fats (found in foods including avocados, olive oil, and nuts) and polyunsaturated fats, such as omega-3 and omega-6 fatty acids (found in fish, flaxseeds, and walnuts). Unlike saturated and trans fats, which can raise cholesterol levels and increase the risk of heart disease, healthy fats support heart health, brain function, and hormone production. In the body, healthy fats help absorb fat-soluble vitamins (A, D, E, and K) and play a critical role in cellular structure and function. For weight loss, healthy fats are satisfying and help control hunger by slowing digestion, leading to greater satiety and reducing cravings. When combined with a balanced diet, incorporating healthy fats can help maintain energy levels, support metabolic health, and make it easier to stick to a lower-calorie diet, ultimately aiding weight management. What is the keto diet? The ketogenic (keto) diet is a high-fat, low-carbohydrate diet designed to shift the body’s primary energy source from carbohydrates to fats. By reducing carbs to around 5–10% of total daily intake and increasing fats to 70–80%, the keto diet aims to bring the body into a metabolic state called ketosis. In ketosis, the liver converts fat into ketone bodies, which serve as an alternative energy source, especially for the brain and muscles. Typically, the body uses glucose from carbs as its main fuel. But with carbs restricted, it starts to rely on fat stores and dietary fats for energy, which can lead to weight loss. Foods that are high in fat, such as avocados, oils, fatty fish, nuts, and cheese, become staples, while high-carb foods like grains, most fruits, sugars, and starchy vegetables are minimized. The keto diet may offer additional benefits, such as improved blood sugar regulation, enhanced mental clarity, and increased satiety, which helps with appetite control. However, transitioning to keto requires adaptation, as the body takes time to efficiently use fat and ketones for fuel. Why are fats important for weight loss? In the context of the keto diet, fat is preferred over carbohydrates because it helps the body enter a metabolic state called ketosis, where fat becomes the primary fuel source instead of glucose (which is derived from carbs). On a standard diet, the body primarily uses carbohydrates for energy, breaking them down into glucose. However, by drastically reducing carb intake and increasing fat consumption, the body shifts to burning fat for fuel, producing molecules called ketones in the liver to supply energy. This shift can help stabilize blood sugar levels and reduce insulin spikes, leading to more consistent energy without the “crashes” often associated with carb-heavy diets. Because fat is more calorie-dense and digests more slowly than carbohydrates, it can also promote longer-lasting satiety, helping to control hunger and reduce cravings. For those following a ketogenic diet, this can make it easier to adhere to a calorie deficit if weight loss is a goal. Additionally, using fat as a primary energy source supports cognitive function and provides a steady fuel source, which some people find beneficial for mental clarity and focus. Thus, in a keto diet, fat is a more efficient energy source in line with the diet’s low-carb, high-fat requirements. Is the keto diet right for you? Pros: Weight Loss: By shifting the body to burn fat for fuel, the keto diet can promote fat loss, especially when paired with a calorie deficit. The high-fat content also leads to longer satiety, potentially reducing overall calorie intake. Improved Blood Sugar Control: The low-carb nature of keto may stabilize blood sugar levels and lower insulin spikes, which can be beneficial for people with type 2 diabetes or insulin resistance. Increased Mental Clarity: Ketones, the alternative fuel source, can provide a stable energy supply to the brain, which some people report helps with mental clarity and focus. Reduced Appetite: High-fat meals are often more satisfying and may help reduce cravings, making it easier for some people to manage hunger on a keto diet. Potential Health Benefits: Some research suggests that keto may benefit certain health conditions, like epilepsy, by reducing seizure frequency. Early research is also exploring potential benefits for conditions like Alzheimer's disease and certain cancers. Cons: Restrictive Diet: The keto diet requires a strict limitation on carbs, which can make it difficult to follow long-term. Many common foods, including fruits, grains, and starchy vegetables, are mostly off-limits. “Keto Flu” Symptoms: As the body transitions to ketosis, people may experience temporary side effects known as the "keto flu," which can include fatigue, headache, irritability, and muscle cramps. Potential Nutrient Deficiencies: The restrictive nature of keto can limit intake of certain nutrients, such as fiber, vitamins, and minerals found in fruits, whole grains, and legumes. Digestive Issues: Limited fiber intake on keto can lead to constipation or digestive discomfort, particularly if the diet lacks enough vegetables and fiber-rich low-carb foods. Challenging Socially: The keto diet can be hard to maintain in social situations where high-carb foods are common, which may make long-term adherence difficult. Risk of Increased Cholesterol: Some people experience elevated LDL cholesterol and triglycerides on a high-fat diet, which can be a concern for heart health, though others may not see this effect. Overall, the keto diet can be effective for weight loss and may have specific health benefits, but it’s not suitable for everyone and requires careful planning to ensure a balanced, nutrient-dense intake. Extra Virgin Olive Oil – 100g fat per 100g, mostly monounsaturated fat, especially oleic acid. Coconut Oil – 100g fat per 100g (pure oil), primarily saturated fat, with medium-chain triglycerides (MCTs). Butter – 81g fat per 100g, predominantly saturated fat, with small amounts of monounsaturated and polyunsaturated fats. Macadamia Nuts – 76g fat per 100g, predominantly monounsaturated fat, with minimal saturated fat. Pecans – 72g fat per 100g, mostly monounsaturated fat, with some polyunsaturated fat. Brazil Nuts – 66g fat per 100g, mainly monounsaturated fat, with smaller amounts of polyunsaturated and saturated fat. Almonds – 49g fat per 100g, mainly monounsaturated fat, with some polyunsaturated fat. Flaxseeds – 42g fat per 100g, mostly polyunsaturated fat, with a high omega-3 ALA content. Heavy Cream – 37g fat per 100g, primarily saturated fat, with some monounsaturated fats. Cheese (e.g., Cheddar) – 33g fat per 100g, a mix of saturated and monounsaturated fat. Dark Chocolate (85% cocoa or higher) – 32g fat per 100g, mostly monounsaturated fat, with some saturated fat. Chia Seeds – 31g fat per 100g, mostly polyunsaturated fat, including omega-3 alpha-linolenic acid (ALA).