What are the best fats to eat? The idea of low carb and high-fat diets called ketogenic diet are sweeping the nations and thousands of people are having great results in losing weight and getting healthy.
We also have to understand why the fats are healthy and why they're not healthy. That way we can not only lose weight but we can sustain health in the long run because it's very possible to eat the wrong kind of fats lose the weight and appear to be healthy in the short term. We all want that health for the long term.
The best fats to eat are the ones that are naturally occurring in food already then we're talking about meat, fish, avocado, nuts, and seeds. Of course, these have to live and grow in a way that's natural and normal and healthy.
If we eat meat there's nothing wrong with that and get the fattest piece of meat you can as long as it is grass-fed and organic.
The same thing with the fish, eat the good fish, the tasty fatty fish, make sure that it is healthy, that they raised it healthy, that it's not farm-raised, that it is wild-caught and that it is one of the species, that doesn't have a whole lot of mercury.
You want to find something kind of low on the food chain, so most small fish and salmon are generally totally fine the larger predatory fish like tuna and swordfish, etc. They often have tons and tons of mercury because they're high on the food chain and they accumulate these things over time.
Avocado is a great food eat as much as you can nuts and seeds are also great, but you want to try to eat them raw and it also shouldn't be the majority of your food, it shouldn't be like its own food group because it has a lot of Omega 6 and you can throw off the balance a little bit.
But in general as long as you eat things that are healthy and natural then the fats occurring in these foods are protected as long as they're in the food and as long as they're uncooked. So you cook them minimally or you eat them raw and that's how you get the good fats out of them. These fats could be saturated or polyunsaturated or monounsaturated and the more saturated fat is the more stable it is because it's saturated it doesn't get oxidized, but the main key is they should be unprocessed.
The other category of fats besides naturally occurring are the added fats. So sometimes it's hard to get enough calories to get enough fat to sustain a ketogenic diet, especially if you're very insulin resistant and you have to cut your carbs way back by only eating naturally-occurring fats.
This is where you can go to some added fats, and when people ask me what fats to add, I'll tell them three things above all others because they're inexpensive they're generally good quality available.
I'm talking about butter, extra virgin olive oil, and extra virgin coconut oil. Because you can find these in lots and lots of places, you can find grass-fed organic butter, you can find extra virgin organic olive oil and same thing with coconut oil, then if you like you can also if you find the good quality you can also use lard or bacon fat, so why are these the good ones? Because they are saturated and therefore they are stable.
The worst thing about the fact is when it gets rancid because now it's toxic and it doesn't matter how healthy it used to be a week ago or a couple of days ago once it's rancid now it's poison to your body.
These are essentially the things that stay fresh without needing even refrigeration. You can prolong it with refrigeration, but they really don't need a whole lot of refrigeration and in the fridge or freezer, they'll keep for months and years.
The only other fat that we want to talk about are cold-pressed oils, so there are certain things that you can get cold-pressed and we're talking about things like flaxseed and walnuts and macadamia and avocado. If these things are truly processed cold-pressed and they haven't done anything else to them, they haven't filtered them, they haven't heeded them, they haven't refined them in any way then this is still a healthy food.
But it is very sensitive to heat and oxygen and it has a terrible shelf-life. And the other thing that people don't like or don't know about these, that is if they're healthy, then they're also going to have a very strong flavor. So it truly unrefined cold-pressed avocado oil is going to have a very strong flavor. The same thing with walnuts or macadamia, it's going to have a strong flavor of the food it's made from. So, therefore, if you use it for salad dressings then it'll pretty much take over. If you like that's still perfectly fine just keep in mind, that they have a short shelf-life, and they need to be kept in the fridge, or even freezer to last for any amount of time.
What makes these good again is that they're minimally processed and for the top five here they are saturated and that's why they're stable the cold-pressed is very unstable because it is made from the plant material and there's gonna be a lot of unsaturated poly-unsaturated oils in there to react with the oxygen. So it's healthy as long as you keep it cold, so that's the main thing to understand about fats that we use for fuel primarily.
These have some other more detailed purposes, but saturated fat is not bad as long as you keep your carbs down because in the absence of insulin, you're going to burn these fats for fuel and they're going to be very satisfying. You're going to eat less often the total amount of food because they satiate you very well.
It is unprocessed, minimally processed and the butter, extra virgin olive oil, and extra virgin coconut oil are the ones that are widely available. They're inexpensive and they have a stable long shelf-life. You know some people who need to know this, please share this information so that they can get healthier too.