“What lies behind us and what lies before us are tiny matters compared to what lies within us.” – Ralph Waldo Emerson
Eat fat to burn fat, right?! Absolutely, but there is a small caveat: not all fats are created equally. We are focusing on a diet that is made up of at least 70% HEALTHY fats. So, what should you eat, and what should you avoid? Here we go!
Eat, eat, EAT these fats to burn fat, fight disease, and FEEL your absolute best:
Saturated fats:
This one was villainized for years, but is one of the best fats for the body because of how it works to increase our GOOD cholesterol. These tasty fats are found in red meat, grass-fed butter, ghee, 100% lard, organic heavy cream, and coconut/MCT oil.
Monounsaturated fats help regulate blood sugar, repair insulin resistance, improve skin and reduce belly fat. Avocados, avocado oil, macadamia nuts, macadamia nut oil, almonds and cold-pressed olive oil are your most popular ketogenic sources of monounsaturated fats. Eat up!
Polyunsaturated fats, or “PUFAs”, are only good fats when they come from natural sources. This is where those yummy fatty fishes, like salmon, and fish oil will fill you up. Those are also great sources of Omega-3 fatty acids. Chia seeds are also a good source of polyunsaturated fats and, as long as they don’t bother your stomach, make a pretty awesome ketogenic pudding.
I want to say something quickly about Omega-3 and Omega-6 fatty acids: these are essential to our bodies because we don’t produce these fats, so we HAVE to get them via food (or supplement, but really you should get from real food) consumption. The best foods have a good balance – like close to a 1:1 ratio – of Omega-3s and Omega-6s.
Transfats:
Wait, I thought those were REALLY bad? Yes, they are, but there are some naturally-occurring transfats in organic, grass-fed meats and organic dairy products. Those natural transfats actually help to prevent cancer and reduce obesity!
Now onto the fats to avoid – and why…
The following oils are polyunsaturated fats, however, they are HIGHLY processed in very high heat which produces free radicals, during the processing a lot of chemicals have been added, many are genetically modified, they are very inflammatory, lead to poor gut health and an increased risk of cancer, have WAY more Omega-6 than Omega-3 fatty acids, and these will actually block your ability to burn fat… Am I scaring you? GOOD! Stay away from these bad fats:
Sunflower oil, safflower oil, cottonseed oil, canola oil, soybean oil, corn oil, peanut oil, sesame oil, grapeseed oil. Processed foods containing these oils: vegan spreads, margarine, vegetable oil, vegetable shortening. Transfats – artificially created ones: cookies, crackers, cakes, donuts. Increase risk of heart disease, bad cholesterol and high triglycerides.
You now know what to avoid at all costs, so just get them out of your house now!
Let’s talk about the good fats and how to use them in cooking, baking, and adding flavor to your life:
Smoke point: this is the point in which a fat will smoke, burn, and begin to release free radicals. Free radicals are bad stuff. They are associated with a lot of disorders affecting every vital organ in the body. The higher the smoke point, the better that oil is to heat – so you can use it to roast, fry, grill, sauté, etc.
I am going to list the fats from highest to lowest in smoke point: refined avocado oil (also lowers blood sugar), refined olive oil (antioxidants and anti-inflammatory), ghee (pure butter fat – milk solids removed so this is a Paleo fat and best for people who are dairy-sensitive), palm kernel oil (antioxidants, high in Vit K for bone health), palm fruit oil (blood circulation, reduces blood pressure), hazelnut oil (magnesium to alleviate muscle cramps, vitamin E), grass-fed tallow (fat found around the organs, CLA – reduced risk of cancer & heart disease), macadamia nut oil (phytonutrients, fights cancer, improves circulation reduces LDLp), duck fat (reduces LDLp, assist in cardiovascular health), cacao butter (reduce cellular damage), lard/bacon grease (Vit D), grass-fed butter (best for baking purposes, Omega-3, Vit D), coconut oil (⅔ of fat content is MCT which are easily digested which are sent straight to the liver to be used for energy), EVOO (use on salads b/c lower smoke point, antioxidants), MCT oil (medium-chain triglycerides, used immediately for energy, great for morning coffee/smoothie, improves mitochondria function and reduces fatty liver disease).
That is a lot of information! Let’s take away the overwhelm. I recommend starting very simply – for your brain and your budget – and picking up these healthy fats: avocado oil for roasting meats and veggies, grass-fed butter for baking keto breads and treats, and MCT oil for your morning coffee and/or smoothies. Bonus: cook up some bacon and save the grease – now you have a 4th fat to cook with!
What is your favorite cooking fat, and which one have you been using that you’ll now toss in the trash? Post to our Facebook group!
Recipe: Keto 90 Second Bread Pizza