There is a lot of confusion about what kind of fats/oils to use when cooking. Is it really relevant the kind of fats used to cook ?

In the ketogenic lifestyle the right fats/oils is very important where the amount of fat is 70% of your daily intake. There are different kinds of fatty acids, good fats and bad fats so let”s break it down.

SATURATED FATTY ACIDS (SFA): These are fats that help keep the immune system healthy, and als0 help keep your bones strong. They also help protect against oxidation and anti inflammation. These fats include palm oil, coconut oil and most animal fats.

POLYUNSATURATED FATTY ACIDS (PUFA): These fats come in natural and processed form. Avoid the processed fats such as sunflower oil,canola oil, groundnut oil,corn oil, grapeseed oil cotton seed oil  are prone to oxidation which is damaging to the health.

The natural polyunsaturated fats which are good for you includes fish oil, flaxseed oil and chia seed oil which contain Omega-3 fatty acids.

MONOUNSATURATED FATS (MUFA):These are well known to be healthy fats which help in reducing insulin, lowers blood pressure, reduces belly fat and a lot of other beneficial factors. These fats are mostly found in olive oil, avocado oil, bacon fat, goose fat.

TRANS FATTY ACIDS (TFA):The unhealthiest form of fats known TFA goes through a process where polyunsaturated fats are stabilized by hydrogenation to avoid rancidity like margarine, vegetable shortening. Note these fats can also be found in a natural form in dairy fat and grass fed animal which is healthy.

These is a list of best oils to use.

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What to eat

Typically in this way of eating, your daily intake of nutrients should be made up of 70% to 75% fat, 15% to 20% protein, 5% to 15% carbohydrate.

Here comes the good news!! If you arrange your meals which are low in carbohydrates then you are on the right track on getting keto – adapted !!

The food should be fresh or organic. Avoid genetically modified foods and also  monosodium glutamate e.g stock cubes .

The more restricted you are on your carb intake (less than 30g of carb daily) the faster you get into ketosis.

Your nutrient intake should come mostly from vegetables, meat, fish, nuts, fats and dairy. Do not eat refined carbohydrates such as wheat, garri , yam, starch, beans, oat, rice, iru, amala, cornmeal, sugars or fruits etc. 

General principles to understand :-

Low in carbohydrates –  Eat mostly from leafy vegetables  that grows above ground. Be cautious of root vegetable like potato, cassava.

Adequate protein – too much protein can be converted to energy by a process called gluconeogenesis which triggers a high insulin response that can result to a stall in weight loss. The amount of protein you eat should be based on your weight goal.

High fat – most energy comes from an increase in fat intake by using for example palm oil, coconut oil ,butter or food rich in fats fish , beef and seeds, avoid using soy oil click here to read about the best fats to use. Eat meals high in fat to get keto adapted and reduce fat intake to utilize the fat in your body.

This really does work!!

However as a routine precaution, you should always check with your general practitioner before starting any diet. You should be cautious if you or anyone in your family has any preexisting kidney, heart or diabetic conditions.

The most important thing of this way of eating (woe) is to be consistent, when you fall off the wagon it’s easy to pick yourself right up. Do not worry if your measurements are not precise just stay motivated, join a support group.

Try to have a record of your meals and try not to go over your goals. Eat like royalty and look like keto ninjas/superstars/divas.

If you have any other questions do not hesitate to contact us by sending us an email. Good luck and enjoy your journey.