9 Healthy Fats You Can Add To Your Diet, According To The Nutritionist
Like the recent popularity of the Mediterranean diet, ketogenic diets have received widespread attention late. It seems that every major player in the healthcare industry, from dietitians to celebrities (such as Halle Berry), has commented — if they have not included themselves — in this particular diet. Its basis is simple: Reduce carbs and load on healthy fats and proteins because, believe it or not, the word "healthy fats" is not oxymoron. There are. The goal of a keto diet is to get the body to a state of ketosis, which, according to Kelly LeVeque, states that "there is a decrease in the production and utilization of glucose. fat without sacrificing any muscle. "
In other words, your body is learning to burn another source of energy for fuel, not traditional carbohydrates or proteins. Instead, it burns fat as its main source of energy, which can lead to weight loss, muscle retention, and metabolic retention.1 It's exciting, isn't it? To achieve ketosis, however, you need to know what to eat. We are talking about healthy keto-approved fats that will spray your body while keeping you feeling full and satisfied. Keep scrolling to see 10 healthy fats that nutritionists recommend you eat as part of a healthy keto diet.
Spoiler Warning: Avocado lists.
Nuts
According to Lyuda Bouzinova, founder of Mission Lean, ACE-certified fitness specialist, and personal trainer, "Healthy fats are those that come from a single ingredient, natural foods like avocado, nuts and salmon. They are listed under monounsaturated fats and oils. -Polunsaturated in the nutrition label. A good place to start when you include healthy fats in your diet with walnuts, rich in omega-3s (which in itself is a type of healthy fatty acid).
Brazilian nuts
Macronutrient "fats" are not the cause of obesity, "continues Bouzinova. Eating the right amount of fat is essential for your body and mind to function properly and to stay healthy. "
That is why he recommends eating Brazilian nuts, which are a natural source of healthy fats, such as walnuts. We love the fact that it is so easy to put them in so many dishes, especially when it comes to breakfast. By the way, if you want to combine healthy fats with something delicious, reach for some strawberries. "Strawberries have low levels of sugar and carbs (compared to all other fruits), so you are not a welcome candy in a keto diet if you crave something delicious," he says.
Hemp seeds
Monica Auslander Moreno, MS, RD, LD / N, RSP Nutrition nutritionist, recommends keeping hemp seeds when following a ketogenic diet. They are rich in ALA, a type of omega-3 fatty acid. "There are different types of fats (made up of fatty acids) on the outside," he says. "We always produce omega-3s because historically, Western diets do not eat enough to be beneficial (eliminates inflammation) in the body. We also eat omega-6s, and we should keep a one-to-one ratio. Americans travel more than 15 or 17 to one. (six to three.) Hemp seeds can help even this measure, providing omega-3s instead of omega-6s.2
Chia seeds
Chia seeds are the underkind of the health community. Although the buzz around them is still new (at least in the States), they have been around for a thousand years, boasting of serious health benefits all this time.3
Sprinkle with your breakfast smoothie, in salads, or in peanut butter.
Olive oil
Olive oil is another healthy oil recommended by Moreno. Thankfully, this is the basis for both ketogenic and Mediterranean foods, so it is a great ingredient to cook with if you are looking to combine both in a fun way.
Avocado
See? We would not be lying if we said that avocados are legal. In fact, it is encouraged. It provides healthy fats that will nourish and nourish us, preventing us from achieving a light meal after a meal.4 Also know that it is really possible to eat a lot of healthy fats. Even avocados. As Moreno explains, "Excessive consumption without using ANY calories, whether from carbohydrates, fats, or proteins, will lead to weight gain. So it is not that you will not gain weight if everything you eat is walnuts (high in omega- 3s) That these fatty acids are essential for your body's functions and fight disease. "
In other words, it is important to make a diet rich in vitamins, minerals, and nutrients, no matter what your diet plan is. Add avocados to smoothies, salads, and baked goods, as well as other foods. Do not eat it alone as if it were a full meal. It doesn't matter if the keto diet is allowed or not, overeating one thing will never help you at all.
Salmon
Salmon is an ancient keto diet as it is rich in healthy fatty acids. It's fun too. Eating fresh salmon can promote ketosis while also providing you with much of the protein you need.
Grass Beef
The same is true of other meat. Moreno says beef, venison, buffalo, and sardines are all good sources of protein and fatty acids. Just make sure the grass is fresh and edible if possible to avoid additional preservatives or additives.
Eggs
Eggs are naturally low in carbs and high in protein, making them an ideal diet for a keto lifestyle. We love the fact that they vary. Eat it boiled, folded, quiche, or omelet. The possibilities are endless.