Healthy Fats For Keto Hello, and welcome to total health for dr. Nick or my purpose is to inspire and power and motivate you to live longer, healthier, and more abundant lives, and today, I want to talk to you about a question that I get virtually every day.
And that is how do I get more high-quality, healthy fats for keto into my diet. Many of you do an Aikido diet, or if you’re not, you know of the importance of healthy fats for keto, but you want the quality fats, but I did a video a few months back where
I talked about clean keto versus dirty ket,o, and I spoke about the importance of higher quality fats than just any kind of fat and how vital it is to your overall health
now certainly you can lose weight. You know a lot of people tell me, hey, I’m losing weight even if I’m eating you know what you call the dirty calories and dirty carbs and contaminated proteins and dirty, healthy fats for keto
You can lose weight on that, but notably well, more importantly, I should say is are you healthy and are you eating the right quality healthy fats for keto.
remember the building blocks in your body or what you put into it so let’s talk about how to get more high-quality fats and the best fats possible we’re going to be talking about today
So what are the best healthy fats for keto so? Please make sure you watch till the very end where I’m going to give you every fat to think of healthy. I’m sure there’s some that I may miss that are super high quality and super healthy for you,
Healthy Fats For Keto
So let’s go ahead and dive on in, so first of all, let’s talk about animal fats now; I know a lot of you’re afraid of that, dr. Nick, I can’t eat animal fats. I’ve heard they’re going to raise my cholesterol, you know, people.
They told me the ketogenic diet is dangerous, and let me tell you, there’s nothing wrong with saturated fats, and there’s nothing wrong with animal fat. Go back and watch one of the videos.
I did on the reasons you want to eat more saturated fats, and I believe there were about ten of them, and you’ll be pretty surprised as to how vital saturated fat is, but it’s mainly present.
And animal healthy fats for keto, so let’s talk about that first of all, tallow what’s tallow well; tallow is beef fat. Make sure that the source you’re getting is coming from grass-fed cows. That way
you make sure the omega-6 and the omega-3 ratio is about a four to one or one to one ratio omega-6 to omega-3 okay so more omega-6 to omega-3 omega-6 is very inflammatory, so you don’t want it to get too far out of a task you on the standard
American diet or the stupid American diet or the sad American diet whatever you choose to call it sometimes it can be twenty to one or thirty to one, and it’s highly inflammatory lard comes from pigs pork important
to make sure that you’re getting that, if you are going to get it from a clean source, the problem I have is many people will say to me why you have such an issue with pork or bacon I’m losing weight
on it and that’s great you will lose weight on eating pork and bacon and so on but make sure it’s good quality pork many of you can raise it or have access to it pork and commercially grown methods
You know you’ve got many hormones, a lot of steroids, and a lot of antibiotics. Not only that, pork tends to hold a lot of its toxins in its fat, and that’s probably the biggest reason or two or three why I’m not a big fan
of bacon except on occasion you can have it just have it on occasion, but lard comes from pork butter of course butter make sure it’s once again it’s grass-fed ghee now what is ghee a lot of people don’t know what ghee is gay is clarified butter
so a lot of times would you go to a restaurant, and you have my lobster or crab or something, and you’re dipping it in that looks like butter, but it’s a lot clearer that’s clarified
butter so basically what they’re taking is casein out of it, which is the proteins, and that way you have more clear butter now it tends
to be much better, it’s cleaner, it’s pure, and it’s got a much higher smoking point, so it’s perfect to use in cooking, so we want to use it on your eggs you want to use it on beef you can brush it on steak
when you go ahead and put it on thereunder thee grill, especially if you’re grilling at a high temperature, then ghee is going to be right for you now eggs, of course
and I know how do you think it’ll wait a minute eggs there’s so much cholesterol and eggs I’ve heard not to eat eggs well guys eggs have made a full circle
I don’t know if you’ve noticed that first, they’re wrong then they’re right, then they’re wrongdoing, they’re good well they’re gone, od trust me, in fact
the best part of the egg there’s the fat is the highest quality part the white which is albumin is the protein, but the fat is the essential part of it I mean, of course,e, fish
So what kind of fish are we talking about here? We’re talking about things like fatty salmon fish, somethings like sardines and mackerel, so get those kinds of fish
now some of the fats I’m talking about you’re putting on food, or you’re cooking with it, and some of the fats like salmon and sardines and mackerel are your foods.
Healthy Fats For Keto
- Olive Oil
- Avocado Oil
- Coconut Oil
- MTC Oil
- Walnut Oil
- Macadamia Oil
so use the fatty or oily or fish much much better for you what’s next but oils so what kind of fats are right once again stay away from the vegetable oils if you want to read an article
I did on that on the reasons why not to use and why you should stop using vegetable oils immediately go back and watch that one but other than that, some of the best you can use are things like olive oil is probably
one of the most refined oils you could do now you have to be careful with it because olive oil doesn’t have a very high smoking point, so you can it and turn this excellent oil into a bad fat, making it rancid fast
if you get it beyond its smoking point, so one of the questions I get a lot is, hey can you cook with olive oil and of course, the answer is yes
but you want it on a low to medium heat that’s it it is not for high heat other than that you want to use olive oil to drizzle on things so for example, if you do a steak, drizzle it on and afterward use it in the salad to put it on vegetables avocado oil fantastic
also, we all know the benefits of avocados but what you might not realize is that the smoking point for avocado oil is about 460 degrees, so it’s much better at a higher temperature another oil and I put these oils and typically, the order
that I use the olive oil avocado and coconut can handle a high heat also fantastic oil both monounsaturated fats and saturated fats, so it’s a tremendous excellent oil use of course
it’s got the MC T’s in it, and there you have your MC T oils for those of you who don’t know what MC toils ar; they are your 6 8, 10, and 12 carbon change, so they’re your smaller parts
Of your coconut oil, your capric acid, caprylic caproic, and lauric acid, so those are the oils that make up your MC toils, and they’re fantastic. You don’t want to use them in cooking recommend
Once again, you could put it on a spoon. You could arrange it in your coffee. You can drizzle it on foods, but you don’t want to cook with it. Walnut oil a great oil. It’s got a pretty high smoking point fantastic omega-3 fats and macadamia oil you’re going to see later.
- Coconut Milk
- Coconut Oil
- Coconut Butter
- Coconut Flakes
I talk about some of the nuts that you can eat the best ones your macadamia and walnut are some of your finest
so you want to use those next I gave this what a category all by itself because coconut is so versatile e, and there arere so many different uses for it, so of course, coconut milk guys
I’m going to come out with some great recipes where I use coconut milk. First of all, it’s my pancake recipe, and I made a fantastic chia pudding the other night that’s going to blow your socks off you like pudding
you’re going to love this one, so I use it in virtually everything smoothies, chia pudding pancakes; you know anything sometimes I drink it as is so coconut milk coconut oil we talked about that and how versatile it is how important
It is coconut butter. What is coconut butter is basically, and I’ll put a link below to go water coconut butter if you can’t get it where you are or don’t know what it is, but coconut butter…
It is also called Isconut mana or coconut puree. It’s taking the shredded coconut, and you put it in a food processor and blend it up until it liquefies, so it’s similar to coconut oil.
And that it’s got a white colour when it’s at a cooler temperature, but when it does get warmer, it doesn’t turn clear like coconut oil. It has a pulpy ER texture, so it’s almost like coconut oil with pulp
to it so Fantastic a little bit sweet, so it’s just a great snack sometimes I like to eat it off the spoon that’s how good it is, and of course coconut flakes or shredded coconut great snack go ahead and eat it as is you want to make sure thou, GH, that it’s organic and unsweetened.
- AVOCADO’S OIL
avocado is another one that gets its category because avocados are one of the perfect foods you can eat
I love avocados. I eat 1 to 2 avocados a day well, maybe not two so often but at least once a day, sometimes two depending on what I’m cooking but just packed with nutrients, great quality healthy fats for keto, one of the best all-around superfoods.
Your Canestest, and so you can have it just cut in half. Sometimes I’ll cut it in half, take the pit out and go ahead and squeeze some lemon juice on it, some sal,t or make some guacamole out of it whatever
you choose to slice it up with tomatoes, some onions, put in a cucumber salad dynamite also too of course avocado oil great oil I talked about it earlier smoking points pretty high so that you could use this in cooking and it’s got a little bit milder taste than olive oil,
so sometimes you may not want olive oil because what you’re cooking or making, you don’t want that much of a bite to it of the oil, so avocado oil is a great choice to use where you don’t get that much of a taste to it coconut you can, so if you want your eggs to taste of like coconut little tropical eggs, then use coconut with your eggs
- Grass-Fed Cheese
- Heavy Cream
- Whole Milk
- Greek Yogurt
dairy now this one’s a little bit controversial why well because on some of my previous videos
I talked about how dairy can be inflammatory. Well; it’s inflammatory typically when you’re using commercial dairy when you’re using dairy that you know raising it, and you’ve got it right off the farm that’s the best kind where it’s grass-fed, hopefully not even pasteurized that’s the way you want it so anyway.
Things are like grass-fed cheese fantastic there’s a lot of them out there. Kerry gold is a great heavy cream; I use heavy cream in many of my recipes.
I used it in a creamy Parmesan salmon recipe. I use it sometimes in my pancakes and things whole milk, yes whole milk, not skim milk, not partially skim milk, not 2% you want real milk, okay
so use whole milk and be good with it because it’s a perfect choice now ghee once again, we talked ked talked is clarified butter and Greek yogurt
Just just just just not sweetened. If you want to put a little bit of fruit in it, maybe some berries you want to make it a little bit more of a dessert, they go ahead and indulge a little bit, in fact, many times.
I talk about the fact that I cycle in and out on my healthy fats for the keto diet. You don’t want to be on keto all the time, or maybe you do, but I choose to come on and off it sometimes on the weekends.
I’m off, and I take a day or so to just kind of feast a little bit and, you know, replenish all my glycogen storage and then BAM right back on Monday.
I’m back into ketosis because once you become keto adaptive, you can quickly get in and out of ketosis. In fact, a lot of times, people say to me, dr. NIC I I think I b Iff I have something on the weekend or if
I have something, you know, cheat day or something. Am I going to below my whole keto diet? And the answer is no, so don’t worry about Don’t stress; have your cheat day or your treat day, as I call it, and then get right back on it. I bet you if you test yourself with one of those keto mojo strips that
I talked about it, and I’ll put a link below
Keto Mojo Link Below
Use this link to get your 15% discount on KetoMojo http://bit.ly/Ketodiscount
For one of those, if you test yourself with a keto mojo strip, you’ll find it. You’re right back in ketosis come Monday morning, so relax, enjoy your life, have a little bit of fun, and get right back into ke o or sometimes, as I mentioned before, I go back and forth between keto and paleo, depending on how I feel alright next nuts now;
- Pili .6g
- Pecans 1.2g
- Brazil 1.4g
- Macadamia 1.5g
- Hazelnuts 1.5g
- Walnuts 2g
- Almonds 2.6g
- Pistachio 5g
- cashews 7.7g
I put these in order from best to worst now. How can nuts be wrong to make nuts right for you? Not all of them
Because a lot of them can be pretty high carb like cashews. For example, cashews are one of the worst they taste great, they that theme buttery amazing, but they could be one of the worst because they have more grams of carbs or net grams of carbs per ounce than virtually all the other nuts, so starting from the top
I don’t know if I’m pronouncing this right and see the pill eye or peel eye one of those two; Either way, it’s a very tiny little nut, and it is probably the best because
it’s just got so much more fat in it than it does carbs 0.6 grams of net carbs per ounces sources only virtually the lowest there is, and from there, you have things like pecans
Brazil nuts, walnuts, macadamia hazelnuts those are all in a range of 1.2 1.5 – walnuts – almonds 2.6 and pistachios are 5 grams per ounce, so once again, start from the top-down work your way down, maybe cheat a little bit from time to time.
With the cashews, but if you want to stay in ketosis, you will wish to stay closer to the top alright seeds. Last but not least, another type of fat like.
I said some of these healthy fats for keto are things you’re going to eat or fat and, some of them you’re just going to sprinkle on or cook with well; these are some of the ones you want to sprinkle on or even snack with, so looking at things like chia seeds once again.
I made a phenomenal chia pudding the other significant can’t day. I’ll be doing a cooking show on that, so you’ll get to see it, but chia seeds are great. They make a nice kind of creamy gelatinous type of pudding that’s super high healthy for you. The Atoz tech just prized these is one of their superfoods
One of the highest omega-3 profiles of any food, so chia seeds are fantastic flax good – but the thing with flax is this, you don’t get flax. It’s already ground, and I don’t recommend
flax oil because once you break the kernel and once you pulverize it, the oil becomes exposed to oxygen, and it can oxidize and become rancid, so what I recommend is you want to make sure that if you’re going to use flax, yo grind them up in a coffee grinder fresh when you want them to sprinkle it on your foods you’re not going to be able to digest it in fact, you’re probably going to see it the next day
if you try to eat the flax seeds whole, they don’t, you know, grind down that well you have to grind them
Already once again,n just put them in a coffee grinder that’s one of the best ways to do it, or Vitamix if you have that hemp seeds are great, a fantastic source of protein.
Once again, with the, is though, you want to make sure that they are, you know, taken out of their kernels. You want to make sure it’s the hearts of the hemp pumpkin seeds fantastic snack.
And sunflower seeds, so you want to get all this and make sure that they are raw also too with the nuts make sure that they are natural, not roasted, not Blanche,d not radiated.
Whatever, make sure that your sources are raw so that you get all the vital enzymes and nutrients and all the goodness they have all right just the way Godthemeethath, so anyway, guys.
I hope this is useful information for you. If so, please make sure you share your comment. So anyway, thanks so much for joining me today. This is dr. NIC, have a blessed day, and I’ll see you next time; bye-bye.