• John-Michael Scurio

Chapter Two | Let's Go Keto!

Good fats vs. bad fats.

FAT! That infamous macro-nutrient that was understudy in the wings for years has finally taken the lead in this show. The key to show-stopping standing ovations is when you properly direct all the other macro-nutrients, CARBS and PROTEIN to never upstage FAT!


Fat is the Ingénue. Fat is the star of this production.


So let's get right into it .. .. ..

Building Keto meals around good fats is essential to staying in ketosis. The less processed they are the better they are for you. For cooking, I recommend using coconut oil, avocado oil, ghee, or salted butter.


Here is a list of good Keto fats:


-Red Meat; grass-fed, organic or pasture-raised

-Poultry

-Fish

-Lamb

-Pork

-Veal

-Ham

-Bacon (Yeah! Bacon!) Just watch the portions on this. Don't overdo it.

-Sausage

-Venison

-Liver


-Eggs

-Butter

-Ghee

-Cream (in coffee, for example)

-Cottage cheese

-Greek yogurt

-Cocoa butter

-Lard

-Full fat cheese (note: the harder the cheese, the fewer the carbs)

-Mayonnaise

-Spreadable cheeses: cream cheese, sour cream, mascarpone, creme fraiche


-Avocado oil

-Coconut oil

-Flaxseed oil

-Macadamia oil

-MCT Oil (Medium Chain Triglycerides)

-Olive oil

-Palm oil

-Sunflower oil

-Fish oil


-Macadamia nuts

-Brazil nuts

-Pecans

-Almonds

-Walnuts

-Hazelnuts

-Cashews

-Sunflower seeds

-Chia seeds

-Pumpkin seeds

-Flaxseeds


-Almond butter and sunflower seed butter are also good BUT avoid those processed with added sugars.


Notice there is no fruit listed. Fruit is mostly carbs (not fat.) To stay truly in ketosis, stick with the fatty fruits like avocados and olives and you'll do well. But you can enjoy berries, lemons, coconuts, and tomatoes also.


Lastly, the leafy greens and green veggies. I say eat'm up. Kale, Swiss chard, spinach, celery, arugula, bok choy are very good on Keto and very good for you. Broccoli, brussel sprouts, asparagus and mushrooms are also. Eating more of these in the early days of starting Keto can help boost your fiber levels so that you don't become constipated.


Here is a list of bad Keto fats:


-Fried food cooked in oils containing (processed) trans fat (like french fries, fried chicken, etc.)

-Unhealthy vegetable oils; Canola, Corn, Cottonseed, Grape Seed.

-Processed foods; these are often cooked in those unhealthy vegetable oils

-Margarine; this is hydrogenated fat which is a bad Keto fat

-Fast Food meats


In general, you will be eating a lot of saturated fats and monounsaturated fats as a Ketoer.

Here's the biggest message of all: Eating fat does not make you fat.


Why?


Well, our daily macros (fat, protein, carbs) intake for a long time likely indicated carbs as the highest % of the three macro-nutrients consumed daily. This meant, for years, we trained our bodies to consume carbs, which turned to sugar and was used by the body to burn for energy. Carbs are glucose and your body is smart. It will store up the excess to burn later. This is why teaching your body that eating carbs to burn for energy is problematic because in brings on excess weight (stores.) In short, eating a high-carb diet triggers a much different metabolic response and your smart body says, "I don't need to burn my own energy stores, because I have plenty coming in."


Changing your daily macros intake by making fats the highest % of the three macro-nutrients will "switch" your smart body to seek out, find and burn fat for energy - especially since you've now indicated to your body - carbs aren't coming in (as much) anymore.



After your body "makes the switch" and begins to consume fat for energy (from your plate) it starts looking for fat in other parts of the body to burn for energy. This is why some Ketoers pair Keto with intermittent fasting. It speeds up weight loss, for some.


Intermittent fasting (i.e. taking longer breaks between meals) can really be quite beneficial to the fat burning process because when your not eating your body is looking for fat to burn. It has successfully stopped looking for carbs to burn and you're no longer feeding it carbs to burn - this is when the entire smart body has essentially altered your metabolism.


Until the next chapter, stay well and stay strong my friends.


Let's go Keto? is a short blog series where we explore the benefits of Keto nutrition. Keto places a big emphasis on fat, a lot of which comes from animal products. In this series, we will talk all things Keto; the favorable and unfavorable aspects of this approach to nutrition. Be sure to speak with your Doctor to make sure Keto is ideal for you. I follow Keto. I enjoy it and I have experienced the benefits of it. I am happy to share this information with you. Our next chapter is Chapter Three| What's Happening To Your Body During Ketosis?