INDOZONE.ID – The keto diet is a very popular diet, apart from ensuring weight loss, this diet also has many health benefits.
The keto diet is a diet high in fat, low in carbohydrates and moderate in protein. Where 55 to 60 percent of daily calories come from fat while carbohydrate intake is limited to 5 to 10 percent.
High fat intake helps the body reach a phase called ketosis, where the body starts burning fat to produce energy in the absence of carbohydrates.
But some types of fat can be bad for health. Reporting from the Times of India, the following fats should be consumed and avoided when running on the keto diet.
Healthy fats
Not all types of fat are bad for health, some types of fat help our bodies function properly. We’re talking healthy fats for the keto diet, you can eat monounsaturated fats (MUFAs).
This type of fat is considered good for lowering blood pressure, increasing cholesterol levels and helping to lose weight.
Olive oil, avocado, almonds, and several other sources of monounsaturated fat that you can choose from.
In addition, polyunsaturated fats are also good types of fat that should be consumed while on a keto diet.
There are two types of polyunsaturated fats, namely omega-6 fatty acids and omega-3 fatty acids. You should limit your omega-6 intake and eat more omega-3 rich foods.
Too much omega-6 can raise blood pressure and cause blood clots, leading to heart problems and water retention.
While omega-3s are anti-inflammatory and good for the heart and blood pressure. Fish, dairy products, seaweed are some of the rich sources of omega-3 foods.
Unhealthy fats
Saturated fat isn’t bad, but you should eat it in limited quantities. Studies show that saturated fat can increase cholesterol levels. Chicken, coconut oil, eggs, milk are some of the sources of saturated fat.
Meanwhile, trans fats are a no-no when it comes to keto. Trans fats are not beneficial to health, raise bad cholesterol levels and increase the risk of heart disease.
Fried foods, baked goods, chips, popcorn are some common sources of trans fats.
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