How To Start The Keto Diet With Olive Oil

Tips For Staying On Track With Keto Diet And Using Olive Oil As Main Source Of Fat

^{Updated 25th March 2024}

Summary

• Extra Virgin Olive Oil is the perfect choice for the Keto diet as it’s high in monounsaturated fats which keep you satiated and have many other health benefits.
• Extra Virgin Olive Oil is a versatile addition to the Keto Diet as it can be used for dressing salads, drizzling over cooked dishes, or used as a base for keto-friendly sauces.
• Morocco Gold contains healthy amount of monounsaturated fats and health enhancing polyphenols.  

Contents

1. What Is The Keto Diet And Where Does Extra Virgin Olive Oil Fit In?
2. Keto Diet Meal Plan Using Extra Virgin Olive Oil
3. Keto Diet For Weightloss
4. Is Keto Diet With Olive Oil Safe?
5. Saturated Fats
6. Monounsaturated Fats : The Key Constituent Of Extra Virgin Olive Oil
7. What Is In 1 Tablespoon Of Extra Virgin Olive Oil?
8. Using Morocco Gold Extra Virgin Olive Oil As Part Of Your Keto Diet

So, you’re trying the Keto Diet and loving it but find that your results have stalled?  Are you looking for ways to make your keto meals more interesting and enjoyable?  Using a quality extra virgin olive oil as your main source of fat is a great way to make your keto meals healthier and more interesting.

What Is The Keto Diet And Where Does Extra Virgin Olive Oil Fit In?

The ketogenic, or keto, diet has garnered attention worldwide for its rapid weight loss effects and potential health benefits. Central to its approach is the high-fat, moderate-protein, and low-carbohydrate macronutrient ratio, which shifts the body’s metabolism away from carbohydrates and towards burning fats for energy. Among the fat sources compatible with the keto diet, extra virgin olive oil stands out not just as an option, but as the optimal choice for several compelling reasons.

Extra Virgin Olive Oil is a great choice for the keto diet because it’s high in healthy monounsaturated fats, which can help keep you satiated and on track. Here are a few tips for staying on track with the keto diet while using olive oil as your main source of fat.

More and more people who are conscious of healthy food, healthy diet, weight loss and general wellness are turning towards the ketogenic diet, or keto diet for short. The keto diet has now become one of the most popular methods worldwide for weight loss and improved health.

More and more people who are conscious of healthy food, healthy diet, weight loss and general wellness are turning towards the ketogenic diet, or keto diet for short. The keto diet has now become one of the most popular methods worldwide for weight loss and improved health.

Keto Diet Meal Plan Using Extra Virgin Olive Oil

Beyond the health benefits, extra virgin olive oil is celebrated for its culinary versatility and rich flavour profile. Whether you’re dressing salads, drizzling it over cooked dishes, or using it as a base for keto-friendly sauces, it enhances the taste without overshadowing natural food flavours. Additionally, its high smoke point makes it suitable for cooking at higher temperatures, preserving its nutritional quality and taste.

The keto diet, as a rule, is very low in carbs, high in fat and moderate in protein. When following a ketogenic diet, carbs are typically reduced to under 50 grams per day, though stricter and looser versions of the diet exist. But, for those wanting a bit more guidance, read on for a keto diet plan for beginners.

Fats should replace the majority of cut carbs and deliver approximately 75% of your total calorie intake. Proteins should account for around 20% of energy needs, while carbs are usually restricted to 5%. This carb reduction forces your body to rely on fats for its main energy source instead of glucose, a process known as ketosis. While in ketosis, your body uses ketones, molecules produced in the liver from fats when glucose is limited as an alternate fuel source.

Though fat is often avoided for its high calorie content, research shows that ketogenic diets are significantly more effective at promoting weight loss than low-fat diets. The keto diet also reduces hunger and increases satiety, which can be particularly helpful when trying to lose weight.

Keto Diet For Weightloss

Ketogenic diets, if followed scrupulously, reshape how our bodies fuel themselves. Because carbohydrates can be rapidly metabolized, our bodies typically turn to them first for energy, whether the carbohydrates come from our diets or stored sources in our muscles and livers.

Though the primary goal of the keto diet is to induce ketosis for weight loss, not all fats are equal in their effects on body composition. Extra virgin olive oil, with its high concentration of monounsaturated fats, can help in satiety and stabilize blood sugar levels. This may prevent overeating and assist in further weight loss or maintenance—vital for long-term success on the keto diet.

But if people follow a low-carbohydrate, ketogenic diet, they soon burn through their stored carbohydrates and their bodies start relying on fat for energy.

Fat as fuel is ample, slow-burning and long-lasting. However, it must be broken down first and as part of that process the liver creates substances known as ketone bodies that can be converted into energy.

Is Keto Diet With Extra Virgin Olive Oil Safe?

Fat is a nutrient with important functions. It is a rich source of energy, providing more than double that of either carbohydrate or protein. It is a carrier for the fat-soluble vitamins  A, D, E and K. Furthermore, it provides the essential fatty acids, linoleic and alpha-linolenic acid, which are polyunsaturated. For a well-balanced healthy diet, we need moderate amounts of the right type of fats eaten. However, a high fat intake and in particular, a high intake of saturated fats is associated with raised blood cholesterol and coronary heart disease.

Fats are made up of fatty acids and glycerol. A fatty acid consists of a chain of carbon atoms, where each carbon atom in the chain is attached to hydrogen atoms. The number of hydrogen atoms per carbon atom determines whether the fatty acid is saturated or unsaturated.

Saturated Fats

If a fatty acid has all of the hydrogen atoms it can hold (2 per carbon atom in the chain) and all of the carbon atoms in the chain are linked by single bonds, it is described as saturated.

Saturated fats are usually solid or semi-solid at room temperature and are strongly associated with raised blood cholesterol . This is why nutritionists recommend eating them as little as possible. Lard, butter, hard cheeses, whole milk, animal fats and palm and coconut oils all contain high levels of saturated fat.

Monounsaturated Fats: The Key Constituent Of Extra Virgin Olive Oil

Extra virgin olive oil is rich in monounsaturated fats, particularly oleic acid, which can have beneficial effects on heart health. Studies suggest that these fats can help reduce the risk of heart disease by improving cholesterol levels, reducing blood pressure, and decreasing inflammation. For individuals on a keto diet, who consume high amounts of fat, choosing fats that support heart health is crucial.

If a pair of carbon atoms in the fatty acid chain is linked by a double bond instead of a single bond, the fatty acid is described as monounsaturated. Monounsaturated fats tend to be liquid at room temperature. Extra virgin olive oil like Morocco Gold is one of the richest sources of monounsaturated fatty acids.

Monounsaturated fats, omega-6s in the case of olive oil, are important because they help boost heart health. This is important for helping prevent health issues such as cardiovascular disease or stroke.

Polyunsaturated Fats

These contain more than one double bond and are liquid at room temperature. The main sources are vegetable oils, such as sunflower oil, corn oil and rapeseed, but not tropical oils such as coconut, palm and palm kernel oils.

Trans Fats

Trans fats are created when a hydrogenation process is applied to solidify oil for use in margarines or to improve a product’s shelf life. This processing causes trans fats to act like saturated fats.

What Is In 1 Tablespoon Of Extra Virgin Olive Oil?

One serving or 1 tablespoon of extra-virgin olive oil contains the following:

• 120 calories
• 10 grams of monounsaturated fat
• 2 grams of saturated fat
• 2 grams of polyunsaturated fat
• 1.9 milligrams of vitamin E (10 percent of Daily Value)
• 8.1 micrograms of vitamin K (10 percent of DV)

Using Morocco Gold Extra Virgin Olive Oil As Part Of Your Keto Diet

Morocco Gold contains healthy amount of monounsaturated fats and health enhancing polyphenols.  Morocco Gold is cold-pressed, unrefined extra virgin olive oil and packs the best flavours and nutrients. From the Picholine Marocaine olives situated in the foothills of the Atlas mountains.

This exceptionally rare extra virgin olive oil is high in healthy fats that comply with your keto diet. The complex, rich and flavourful taste adds a fresh fruity flavour with hints of almonds and herbs. Perfect for your keto cooking creations.

Incorporate it in your dressings, marinades, and keto-friendly snacks. It also tastes delicious with eggs, meats, and vegetables.