So many people ask me about fats and often find this subject extremely confusing especially as there is so much information out there and not all of it accurate.
When on a Paleo Keto Eating Plan, Fats are so important as part of your diet but ensuring that you are eating the right amount together with the right type is so important.
You should be eating 60 to 75% of good fats as part of your meal planning. What does that look like is the question I am often asked?
If you are not eating enough fat then your body will need more protein and carbohydrates to compensate.
Dietary fat is slow burning and gives you more sustainable energy. If this is exchanged for Carbohydrates, it releases energy far quicker. As a result and in the long term you will suffer with
Burn Muscle Tissue not body fat.
Metabolism and Hormones are affected.
Our bodies need fat to function efficiently and optimally. Hormones regulate many things in the body incl Building & Maintaining Muscle. You will continue to burn calories 24 hours per day.
Fat does NOT make you fat.
Some Examples of Fat you should have in diet.
Saturated Fats –
These fats are good for but you must not eat too much of them.
Animal Fats – Stay within protein quota
Eggs – Eaten whole
Coconut Oil – Lots of controversy over this oil so I will try to simplify for you.
Raises LDL through Long Chain Fatty Acids. Also, increases HDL due to
Its Medium Chain Fatty Acids.
Raw State Only –
Oils To Cook With –
Fish Oil – Check its free from toxins
Fish – Farm / Sustainable / Wild Pacific / Alaskan (Contain mercury and not fed
Naturally so stay away from). All other fish is good to eat.
Avoid Added Dietary Sugar – Clogs arteries, Bad Cholesterol Increases
A Higher Fat Diet triggers the body into a “Lipolytic State” which means you will burn more body fat than storing it.
Fat protects Protein in the muscle which is exactly what the Paleo Keto Diet is aimed at.
Low Fat, Healthy Fat & The Functions of Fat
The Western World generally believe in Low Fat or No Fat Diets. Unfortunately, this way of thinking has been proven with science to be extremely unhealthy and has showed that this population is now fatter than ever.
Alaskan Nuits who have a diet made of 70% Saturated Fats are known to be extremely healthy with the lowest disease related to Heart Disease and High Cholesterol
Healthy Cell Membranes
Need a third of dietary fat.
The higher the fat intake will also enable your body to perform better with Intermittent Fasting.
Fat helps to reduce oxidative stress and inflammation of the cells. Healthy cells help our body to function efficiently.
Fatty Acids found in fatty food help to increase our metabolic health. These fats MUST BE good healthy fats. No biscuits or processed food!
Essential Fatty Acids (E.F.A.S) & Polyunsaturated Fats (P.U.F.A.S) both keep you full 2 hours after eating.
Trans Fat (Found in processed foods and anything sugary) will NOT help you lose weight and are detrimental to your health.
Medium Chain Triglycerides
Medium Chain Fatty Acids
Example Coconut Oil
Usually colourless and odourless and liquid at room temperature.
There are 4 types of Fatty Acids in MCTS – (Several in Coconut Oil)
Caproic Acid – C6
Caprylic Acid – C8
Capriic Acid – C10
Lauric Acid – C12
These fatty acids are quick energy boosting. They also help to keep a sharp brain.
They are quick energy boosting because the body absorbs them quickly into the body bypassing the digestive tract going straight to the liver. There it is converted to energy as Ketones except C12. There it is sent out to the body via our bloodstream.
It’s the speed that is so important because the faster fat turns to ketones the faster energy is released. This is the reason why MCT Oils are so good for us.
C12 is also a fatty acid that digests in the stomach and then the small intestine before being absorbed into the blood and then releases as energy.
Benefits of MCT Oil
1. Has a unique structure which means it is metabolized by the body. Has many benefits not found in other Fatty Acids.
2. Anti-Bacterial and Anti-Viral Properties, which means it balances Gut Flora and supports a healthy immune system.
3. Helps to lose unwanted fat.
4. Good for suppressing hunger
5. Quick, Clean Energy especially good for the brain function.
6. Improves insulin sensitivity especially when eating alongside a Paleo and Keto Diet Plan.
Different Type of MCT Fat
Caproic Acid – C6
Little found in Coconut Oil.
Can suffer with stomach and gastric upsets.
Converts quickly into ketones.
Caprylic Acid – C8
6% in Coconut Oil
Potent Antimicrobial Properties
Helps to maintain a healthy gut.
Fastest to metabolize in the brain.
Considered a Brain Octane Oil.
Liver does not process which means that there are only 3 steps to turn to energy. Sugar for instance takes 26 processes.
Brain Octane means that it is good at suppressing cravings.
18 Tablespoons Coconut Oil = 1 of Brain Octane
Capric Acid – C10
9% found in Coconut Oil
2nd shortest form of MCT
Slower to turn into energy which makes it more affordable than C8.
Only C8 & C10 converts to energy without passing through the liver. Therefore, energy is virtually instantaneous.
6 Tablespoons of Coconut Oil = 1 x MCT
Lauric Acid – C12
50% in Coconut Oil
It is slow to convert into energy as processed through the liver.
Also, known as an LCT (Long Chain Triglyceride)
Can raise Cholesterol
Has Anti-Microbial Benefits
Some Marketers try to confuse you by adding Monolaurin into MCT Oil which is NOT the same and should be avoided.
C14 & Above –
All LCT’s – Long Chain Fatty Acids in Coconut Oil
Mostly saturated Fats – Steric Acid (C18)
Oleic Acid (C18+1)
Linoleic Acid (C18+2)
Good fuel Source
MCT Oil vs Coconut Oil
C8/C10 More Effective For Energy
Do not choose a low grade type as C17 & C6 not removed
Pure C8 & C10 Important
Good for bullet proof coffee
Good for brain
Different strains of fat and not all effective for Energy & Fat Loss
Contains Lauric Acid which is Antimicrobial properties
Great for Cooking
It is important to have a mix of both for a healthy efficient body.
It is so important to have good fats in your diet. Some of the best foods to keep you healthy include.
Organic Grass Fed Butter
MCT Oil – This is a Medium Chain Triglyceride which is extracted from both Coconut Oil and Palm Oil.
Coconut Oil Fats used in MCT Oil
C8 These 3 are Energy Ketones
C12 A Long Chain Triglyceride
Foods To Be Avoided At All Cost
Processed Food which is damaged fats and exceedingly bad for your bodies health. Leads to long term disease.
No Fat does NOT make you Fat and in fact has the opposite effect.
I too was dubious about changing over my diet from a predominantly healthy Paleo Type Diet to a mix of Paleo and Keto. However, once I tried it and got the results, I knew this was the healthiest way to live and was sustainable.
Most of my clients are now able to control their eating habits with some of them having great results not only weight loss but also have stopped medication utilization.
I can honestly say that following this programme you will have more energy and long term health without the hunger or cravings.
Fatty Acids are so important for body to function efficiently and by following a Macro High Meal Plan you will reap the rewards.
If you have any questions and would like further information please contact me below.