Healthy Fats Like EVOO In Keto Diet Boost Health Benefits
Summary
- A healthy fat like extra virgin olive oil is a key component of the Ketogenic Diet.
- The Keto Diet is low in carbs and forces your body to use fats as its primary energy source.
- Extra virgin olive oil is a versatile addition to both The Mediterranean Diet and The Keto Diet and delivers multiple health benefits with each.
Contents
- Why Extra Virgin Olive Oil On Keto Diet Is Perfect Healthy Fat Choice
- Other Key Ingredients Of Keto Diet
- How Does Keto Diet Compare With The Mediterranean Diet?
- Practical Tips for Using Extra Virgin Olive Oil On The Keto Diet
Why Extra Virgin Olive Oil On Keto Diet Is Perfect Healthy Fat Choice
Extra virgin olive oil is one of the key healthy fats to chose as part of the popular Ketogenic Diet to lose weight and boost energy.
According to a report from Moneycontrol.com , fats like extra virgin olive oil are the cornerstone of the Keto Diet, providing the majority of your calorific intake each day. However, it is vital to choose the best fats for Keto Diet success and a quality olive oil is top of the list.
The report states:
Extra virgin olive oil is an excellent source of monounsaturated fats and antioxidants. Use it for cooking, drizzling over salads, or as a dip for vegetables.
The alternative fats to olive oil include heart-healthy monounsaturated fats like avocados and coconut oil – easily converted into ketones, providing a quick energy source.
Other Key Ingredients Of Keto Diet
The report goes on to list 16 other key foods to stock up on when embarking on the Keto Diet – many of which have a wealth of healthy fats like extra virgin olive oil. These include:
High quality (preferably grass-fed or organic beef, pork, chicken, and turkey are excellent protein sources.
Fish and seafood: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids.
Eggs: Versatile and nutritious, eggs are a keto diet staple.
Low-Carb Vegetables: Vegetables provide essential vitamins, minerals, and fibre while keeping your carbohydrate intake low. Focus on non-starchy vegetables to stay within your carb limit.
Leafy greens: Spinach, kale, and Swiss chard are excellent choices.
Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts are low in carbs and rich in fibre.
Zucchini: With its mild flavour and versatility, zucchini can be used in various dishes.
Dairy and dairy alternatives: Full fat dairy products can be part of a keto diet if you tolerate them well.
Cheese: Most cheeses are low in carbs and high in fat, making them ideal for keto.
Butter and ghee: These are excellent fat sources for cooking and adding richness to your meals.
Heavy cream: Use heavy cream in coffee, sauces, and desserts.
Nuts and seeds: Nuts and seeds provide healthy fats, protein, and fibre, making them great snacks or additions to meals.
Almonds: High in healthy fats and fibre, almonds are a great on-the-go snack. Almond flour can also be used in keto baking.
Chia seeds: These tiny seeds are packed with fibre and omega-3 fatty acids.
Macadamia nuts: With their high fat and low carb content, macadamia nuts are a perfect keto snack.
How Does Keto Diet Compare With The Mediterranean Diet?
The keto diet typically comprises 70-75% fats, 20-25% proteins, and only 5-10% carbohydrates. This drastic reduction in carbs forces your body to use fat as its primary energy source.
In contrast, the Mediterranean Diet is more balanced. It includes roughly 30-35% fats, primarily from healthy sources like olive oil and nuts, 15-20% proteins, and 45-55% carbohydrates, mainly from whole grains and vegetables.
Health Benefits
Advantages of Keto
- Rapid Weight Loss: Ketosis can accelerate fat burning.
- Improved Blood Sugar Levels: Helps manage type 2 diabetes.
- Increased Mental Clarity: Some people report enhanced focus and concentration.
Advantages of Mediterranean
- Heart Health: Rich in omega-3 fatty acids and antioxidants.
- Longevity: Associated with a longer life expectancy.
- Balanced Nutrition: Offers a wide variety of nutrients.
Potential Drawbacks
Challenges with Keto
- Restrictive: Limiting carbs can be difficult to maintain long-term.
- Nutrient Deficiency: Low intake of fruits and grains might lead to deficiencies.
- Keto Flu: Initial side effects include fatigue and headaches.
Challenges with Mediterranean:
- Time-Consuming: Preparing fresh meals can be labour-intensive.
- Caloric Intake: Easier to overeat, leading to weight gain.
- Cost: High-quality ingredients might be expensive.
Practical Tips for Using Extra Virgin Olive Oil on the Keto Diet
Olive oil is a staple in the Mediterranean Diet but can also be a fantastic addition to a keto regimen. It’s rich in monounsaturated fats, which are beneficial for heart health and can help you stay in ketosis.
Incorporating Olive Oil
- Salad Dressings: Use olive oil as a base for your salad dressings.
- Cooking: Substitute olive oil for butter or other fats when cooking.
- Snacks: Drizzle olive oil over low-carb veggies for a quick, healthy snack.
Benefits of Olive Oil
- Antioxidants: Olive oil is rich in antioxidants, which can reduce inflammation.
- Healthy Fats: Helps maintain ketosis while providing essential nutrients.
- Versatility: Can be used in various dishes, making it easier to adhere to the keto diet.
Making the Right Choice
Choosing between the Keto and Mediterranean diets boils down to what you can sustain long-term and what aligns best with your health goals.
Who Should Consider Keto?
- Weight Loss Goals: If rapid weight loss is your primary aim.
- Blood Sugar Control: Beneficial for managing diabetes.
- High Fat Tolerance: Comfortable consuming a high-fat diet.
Who Should Consider Mediterranean?
- Heart Health: If cardiovascular health is a priority.
- Balanced Diet: Looking for a well-rounded nutritional plan.
- Lifestyle Fit: Enjoy cooking and eating a variety of whole foods.
Nutritional Flexibility
Mixing Elements
You don’t have to strictly adhere to one diet. Combining elements from both can provide a balanced approach that offers the best of both worlds.
