Are fats bad?
They can be, when you have too much on your waistline.
Fats have gotten a notoriously bad reputation such that many health foods have been processed to have the fat content reduced or totally removed.
However, studies have found that eating fats might actually help you to lose weight.
Wait! Doesn't eating fat make me fat?
Despite fat having more calories per gram than protein or carbs, diets that are high in fat do not necessarily make people fat.
When on a ketogenic (low-carb, high-fat) diet, the body adapts to become incredibly efficient at burning fat for energy. Consumed fat will therefore be easily utilised as energy.
A diet high in both fats and carbs will make you fat if calories expended < calories consumed.
Are there any types of fat I should avoid?
Monounsaturated, saturated, and polyunsaturated fats can be consumed in moderation.
Trans fats should be avoided as they can potentially cause health complications.
While it is possible to stay in ketosis while consuming trans fat, it might not be a good idea to trade off your lifespan for a lean body.
So .. How much fat should I eat then?
While on a ketogenic diet, it is recommended that 50-75% of your calories should come from fats.
Some ketogenic dieters make the mistake of consuming too little fat and replacing those calories with protein.
Eating too much protein can cause gluconeogenesis, which is when your liver and kidneys produce glucose from non-carb foods such as protein. The presence of glucose kicks you out of ketosis.