10 Healthy Fats That Must be Present In A Keto Diet - ASSISTENT DOCTOR

10 Healthy Fats That Must be Present In A Keto Diet

One type of diet that is quite popular and is widely done by many people to lose weight is keto or ketogenic. The concept of this diet is to limit the intake of carbohydrates by 25-50 grams per day. The rest of the proteins should be consumed in moderate quantities and fat consumed in quantities.

Healthy Fats For The Keto Diet

Fats are one of three very important nutrient macros. Fats are not necessarily related to bad and unhealthy things. Some fats are thus helpful to the function of organs that exist in the body. Here are some types of fat that can be consumed as needed while undergoing a keto diet.

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1. Avocado
Avocado is the only fruit that contains pretty much nutrients in the form of very healthy fats. The fats that are conceived by avocados are classified as vegetable fats that rarely cause problems in the body. If you undergo a keto diet, avocado is mandatory to go into the shopping list because it can be used to create anything.

Avocado not only supplies healthy fibers that will make us easily defecating. However, it can also maintain the health of the heart, stabilize blood sugar, and make you not easily experience premature aging. You can mix avocado into a salad, juice with no extra sugar, or just eat it.

2. Flax Seed
Flax seed or hemp seed is a grain that contains quite a lot of healthy fats in particular omega-3. In the seeds there are also enough fibers to overcome constipation that often occurs in those who undergo a keto diet.

This flax seed can be consumed directly by sprinkled into food or can be destroyed first. Whatever the way it is, it's good to not consume raw. Sangrai used to reduce the toxin content of flax seeds.

3. Nuts
Some types of nuts can be consumed for the keto diet. However, it remains to be restricted. Because there are many types of nuts that have high enough carbohydrates. As long as the need for carbohydrates can be below 25-50 grams you can consume several types of nuts such as walnut, almond, cashews, and pecans.

Limit the consumption in one day to the maximum of one hand. You can make this nut into a mixture of food, eaten directly, or made into a mixture of keto-friendly cakes.

4. Chia Seed
The content of chia seed is similar to flax seed. There are a lot of omega-3s that are beneficial to body and fiber. You can make a headache with chia seed or simply sprinkle over the vegetable salad you consume if you want to use it.

5. Coconut and Processed Oil
Coconut and dairy are also excellent sources of fat. Remember, the coconut oil is clear and the clear is not yellow like oil palm. If consuming in the form of fruit or taken the Santannya, limit the consumption because the Karbohidratnya content is quite high.

6. Olive Oil
Olive oil is also a highly recommended fat source. Fats in olive oil do not cause problems such as palm oil. You can use this oil to fry groceries or use them for salad dressings.

7. Cocoa Beans
The cocoa beans used for chocolate also contain quite a lot of healthy fats and do not cause problems in the body during consumption properly. You can consume the cocoa beans directly after being burned or made into a powder and blended into a drink.

8. The Greek Yogurt
Processed milk like Greek yogurt is good to consume while undergoing a keto diet. In this drink there are quite a lot of calcium and other minerals. Fat is also quite a lot and healthy. As long as you don't add sugar to the yogurt, you can consume it at any time.

In yogurt there are good probiotics or bacteria that are good for digestive health. If you routinely consume yogurt, the gastrointestinal problem is likely to occur low.

9. Fatty Fish
Fatty fish like tuna and salmon contain quite a lot of healthy fats like omega-3. These fats help the body to maintain cardiovascular health and also the brain. You can consume sea fish as much as 2-3 times a week and try to have its low mercury content.

In addition to the fatty fish actually we can still use fatty meats from cows or goats. However, some of the fats from animals are not good for health so we are advised to limit their consumption and prefer a much healthier fat-less protein.

10. Whole Egg
Eggs are one of the most healthy food ingredients and contain two important types of nutrients from the keto diet, protein and fat. In one egg, there are about 5 grams of fat and 7 grams of protein. That is, eating eggs according to needs such as 3-4 grains a day will supply quite a lot of nutrients.

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You can process the eggs into various types of food to suit your needs. If you are lazy to cook an egg into something complicated, just fry it with olive oil or in a Teflon pan. Then the eggs can also be boiled and eaten with pepper and salt. You can make mayonnaise by whisk the egg with other ingredients such as vegetable oil.

Here are some types of fat that can be consumed if you do a low carbohydrate diet specifically keto. Although fats produce a lot of energy and calories, as long as the diet procedure is executed properly and not over calories, the fat in the body precisely decreases by itself. Especially if the diet is coupled with the correct exercise.

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