Any well thought Keto plan is going to include different kinds of fats. Saturated fats, monounsaturated fats, polyunsaturated fats. Making sure you get balanced Omega 3’s and 6’s, and zero trans fats. Trans fats are bad, bad news. Thankfully they’re being removed from our food supply over time because they’re terrible for you.
I’m going to explain for you how to use these fats best because if you want to eat very healthfully and use all these fats, but you have to be careful about how you are using them. Are you cooking with them? Are you using them cold? Some of them are really, critical to do one or the other. Saturated fats are excellent sources of fat. You can remember this because they are solid at room temperature, so lard, coconut oil, or butter, any of those things that are great to cook with are very stable, and they do not go rancid. They do not break down at a low smoke point when you put them in your skillet, or whatever. These are very, very healthy for you.
Monounsaturated fats like avocados, and olives, and olive oil are much better for you and don’t create free radicals when you serve them cold, or just maybe slightly warm. These are things you don’t want to be frying food in, such as you don’t cook food in avocado oil, or you don’t fry food in perfect quality olive oil. Some people do, but you create a lot of free radicals doing that. You don’t want to do that, as it’s the aging process of your body.
Polyunsaturated fats you want to make sure they’re unheated like those olive oils and flaxseed oil. Never cook anything in hot flaxseed oil, it definitely will create free radicals. You want to keep those things cold. The monounsaturated fats are so incredibly right for you. They are the ones that prevent heart disease. Again, we talked about those medium-chain fatty acids. Medium-chain triglycerides are fantastic for weight loss because they just start immediately producing ketones for you in the body, and telling your body to burn fat, burn fat, burn fat, which is what we want.
Keto is not a bacon and cheese diet. You are doing Keto healthfully when you’re getting a mixed bag of healthy fat, so I want you eating olive oil on salads and using coconut oil to cook with, and some cheese. Avocados and nuts, and a broad spectrum of fats that’s the best thing you can do. If you’re just doing cheese and bacon, you’re massively cutting yourself short with what Keto could be doing for your body.
MCT comes from coconut oil; coconut oil is 60% MCT. What is very special about MCT oil and you’re going to be hearing this all throughout your Keto experience is it does something unique.
MCT oil goes straight to the liver and is ready to be used as energy, so it’s a super clean fuel source and puts you into ketosis much faster. I just realized last week that I was using a crappy brand of MCT oil. Not all MCT oils are made the same, so as of right now I’m using a brand called Brain Octane, and my husband and I have had the most productive days ever even being on Keto. It’s incredible because as soon as I put that MCT oil in my mouth in the morning, I’m producing more ketones. I am super focused. I am full, and my fatty coffee gets me going for a couple of hours until I feel like having a snack maybe late morning or lunch.
Ghee or Grass- Fed Butter
Ghee or grass-fed butter is actually my preference for my coffee instead of cream because I recently learned that the membranes in dairy the more cream-based ones, so not butter, but dairy have a layer around them that counteract the polyphenol activity of coffee. If you’re buying excellent coffee, which you should, they are super high in antioxidants, polyphenols. Then if you add dairy to it, it suppresses that polyphenol activity so for me, I became a believer in doing the stricter Bulletproof coffee recipe, which is MCT oil and ghee, or MCT oil and grass-fed butter.
What does my day eating look like?
You probably have a question about that, it’s super simple. Your day can and will look different. I don’t care what you eat when as long as you get those macronutrients in. I’ve never really been a breakfast person. If you just thought to yourself, “Well, I am a breakfast person” just wait until you have your Keto experience because you may not be a big breakfast, or a dinner person, or whatever your usual eating habits are they may be entirely different on ketosis. Your day can look however you want, but it might be very different than you have right now.
For me, since I haven’t been a big breakfast person. I used to force myself to eat because I was told eating five or six times a day was the healthiest thing, but now I wake up, and I make a fatty coffee. You can call it Bulletproof coffee, you can call it whatever you want. It doesn’t have to be coffee. You can do decaf; you can do tea, you can do a tumeric golden milk latte. You can do whatever you want. However, I like bulletproof coffee because it’s an easy way to get a lot of fat first thing in the morning, and I have coffee. I add MCT oil, medium-chain triglyceride and ghee to my morning coffee.
A small snack you can do fat or a protein. Sometimes, if I have no digestive issues whatsoever, I’ll do a little bit of cheese, or I’ll do some peanut butter. I love peanut butter or almond butter, and coconut butter together literally on the same spoon. I tend to usually make a veggie based lunch, usually, cauliflower is going to be involved. Cauliflower is going to be your best friend. You can replace cauliflower for anything. You can make pizza crusts; you can make bagels, even crackers out of it. You can make stir-fries and secure it with cauliflower rice. You will still need to add in those fresh vegetables in your diet, for the vitamins and minerals.
For dinner, I do protein and just more veggies with a lot of fat. Sometimes, even if I make a salad, I’ll sprinkle more MCT oil on it. MCT oil, maybe a little bit of vinegar, and salt and pepper, and perhaps some lemon is delicious, or apple cider vinegar. My liquids are going to be water, teas, seltzers.
Discussing Keto is a passion of mine, if you have more questions please reach out via email.