Keto Healthy Fats and Omega 3's
We're diving into a fundamental element of the Keto Lifestyle—the role of fats and how fats are your best friends in this Super Life journey.
I don’t know about you, but I spent many years hearing the publicized stories and ads about how ‘bad’ fat was. “The no fat diet, the low-fat diet, and more.” So much of which is false, as we’ll take a look at here, as fats are what we burn for energy and ketosis on a proper Keto program.
In fact, the biggest mistake that can be made on keto is to not consume enough fats (in ratio to protein and carbs). Fats should make up around 70% of your daily caloric intake on a keto diet, with 20% protein and 10% carbs (calorically).
For our keto journey we are going to suggest leaving off almost all commercial vegetable oils, which are actually highly processed, including soy, canola, corn, sunflower and many others oils bottled commercially and found in processed foods.
Many of these oils are high in trans fats and omega 6 and low in omega 3, robbing us of crucial elements needed for good health.Corn oil for instance, has an omega-6 to omega-3 fat ratio of 46:1!
Limiting corn oil and other foods high in omega-6 fats while increasing your intake of foods rich in omega-3s, such as fatty fish, hemp seed and chia seeds, may help decrease inflammation and promote overall health. For instance, hempseed oil has a perfect ratio of omega 3 to omega 6.
Western populations are eating large amounts of processed seed and vegetable oils. Some of these oils are loaded with omega-6s which tend to be inflammatory, whereas omega-3s are non-inflammatory and are seen as beneficial to heart, brain and immune health.
Those who ate a natural, pre-industrial diet had an omega-6 to omega-3 ratio of about 4:1 to 1:4, most falling somewhere in between. The ratio today averages 16:1, much higher than what people are genetically adapted to.
Not only did pre-industrial populations get much less omega-6 from their diets, they also got more physical exercise, ate less sugar and didn’t have access to modern junk food which is loaded with these imbalanced oils and carbohydrates.
“Beneficial’ fats are not the enemy; they are the foundation of the keto diet. In fact, they are your primary source of energy, and they play a pivotal role in keeping you in ketosis.
It’s important to be aware that not all fats are created equal. It's crucial to focus on healthy fats—those that promote overall well-being and support your body's functions while maintaining ketosis.
Let's break down these healthy fats which contain omega 3s. They include options such as olive oil, coconut oil, hempseed oil, fatty fish such as salmon and mackerel, grass fed sheep, goat and cow butter and high fat aged cheeses, as well as animal fats sourced from high-quality, pasture-raised animals.
These ‘good’ fats are nutrient-dense and rich in essential fatty acids, including saturated, monounsaturated, polyunsaturated, lauric acid and MCTs (medium chain fatty acids), so important to health of the brain and nerves. They provide energy, support cell growth, protect organs, and help absorb fat-soluble vitamins like A, D, E, and K.
When you consume these healthy fats, your body breaks them down into molecules called fatty acids. These fatty acids are then converted into ketones, which become your primary source of energy during ketosis.
Imagine ketones as little energy powerhouses, fueling your body and brain, and keeping you in that fat-burning state we aim for in keto.
The great thing about healthy fats is their versatility. You can incorporate them appropriately into a wide range of dishes, whether vegan, vegetarian, pescatarian, or carnivore.
For vegans, coconut oil, olive oil, avocados, hemp seeds, other nuts and seeds are excellent sources of healthy fats.
For our vegan friends, consider options like avocados, nuts, seeds, hemp; and for vegetarians, butter, cream and high fat cheeses (particularly grass fed). These rich sources of healthy fats complement and are necessary in a balanced keto lifestyle.
For meat-eaters, animal fats from high-quality sources, particularly grass fed, add a delicious richness to your meals while providing essential fats your body craves.
Maintaining the right balance of fats is key. Remember that fats should make up around 70% of your daily caloric intake on a keto diet
For us this comes out to a minimum of approximately 2-4 tablespoons of fat per day, with a good amount of protein and moderate portion of carbs.
For instance, after many years as a vegan / vegetarian, I currently consume fish on keto, and based on the fish which is not all high fat, I find I need butter bites to give me the fat content to compliment the protein – so I may consume 3-4 tablespoons of butter-bites easily in a day.
My husband’s keto-vore program improved greatly when he asked the butcher to grind 70% beef with 30% beef fat. This gave him a proper balance with the fat making up 70% of the calories consumed, and gave him great satiety, with about 3-4+ tablespoons of fat with his protein for the day.
Variety is the spice of life, and it's true for keto too. Rotate and blend your fat sources to ensure you get a broad spectrum of nutrients.
Consider incorporating different types of fats into your meals. For instance, drizzle olive oil over a salad, cook your vegetables in coconut oil, enjoy fatty fish like salmon for dinner and mash cauliflower with olive oil or butter. Wow! You might say, “Can I really?” Yes, you can! And it’s delicious and keeps you in ketosis!
While fats are essential, portion control is crucial. Healthy fats are calorie-dense, so be careful not to over-consume. I’ve heard some carnivores mention eating sticks of butter per day. Everyone’s body is different, however in my mind this is an excessive amount of fat proportionally.
You've unlocked the secret to the role of fats in the keto lifestyle. Until our next session, embrace these healthy fats, fuel your superhuman journey, and remember, you're on the path to a better Super Life.
Read our blog post (link in lesson text): Truth About Fat
Be sure to get out Keto Super Life Guide and join our Keto Mastery Course.