Hey everyone, it's been a few days since the last Keto Cut post, and I just had a cycle day!
I want to also address some really common questions that I see when it comes to ketogenic diets.. Is fat unhealthy for you? Is it bad for your cholesterol and does it put you at a higher risk for diabetes and heart disease?
I think this is a really common myth about fat and there's been a lot of new research that is debunking the old research about fat that is misleading the public. Public opinion is that fat is bad because studies have shown that when we put individuals on a high-fat diet, they are at a higher risk for heart disease, diabetes and other issues. But have you ever stopped and asked what those people were eating with the fat?
Many of them were eating a "normal" amount of carbohydrates (similar to the average American diet) alongside the high-fat diet. It's no wonder that they were at risk for diabetes and heart disease - they were eating so much fat and so much carbohydrate that their bodies couldn't burn off the excess calories and they ended up storing all of it.
What you can realize from these studies is that you definitely shouldn't eat a diet that is high in both fat and carbohydrates. The new studies that are continuously being released are showing us that there are incredible benefits to eating a diet that is high in fat and low in carbohydrate, like a Ketogenic diet.
When the body is in a state of Ketosis and burning fat for fuel, it's able to properly dispense of the calories ingested as fat and this allows the body to be in an optimal fuel state which leads to:
- Improved attention
- Improved energy
- Improved mood
- Improved insulin response to food
- and much more!
From what we can tell, it's actually more natural for our bodies and hearts to thrive on a diet that is rich in fat rather than a diet that is rich in carbohydrates - especially the refined sugars and carbs that you can find in the typical western diet. The rate of diabetes has soared in the past 100 years and it's directly correlated with the rise in refined sugar consumption and the decline in fat consumption.
My cycle day was great, I got a ton of carbs in and enjoyed a feast with my family! I was glad to be able to enjoy all these carbs again for the day, but I felt sluggish all day because of them and I can't wait for tomorrow when I can hop back on my Ketogenic regime and feel all the benefits of sustained energy and focus!
Day 23 Log:
Weigh-In:
| Start Weight (lbs) | Goal Weight (lbs) | Weight Lost (lbs) |
|---|---|---|
| 198 | 173 | 12 |
| Today's Weight (lbs) | Fat Mass (%) | Body Mass BMI |
|---|---|---|
| 186 | 20.2 | 20.3 |
Workout:
Pull Day (Back/Bi)
| Movement | Weight lbs | # Reps | # Sets |
|---|---|---|---|
| Single-Arm Lat Pull Down | 70 | 12-15 | 4 |
| Low Row | 160 | 12-15 | 4 |
| Penalty Row | 185 | 8-10 | 4 |
| Hoist Cable Curl Machine | 70 | 12-15 | 4 |
| Reverse EZ Curl | 45 | 12-15 | 4 |
| Rear Delt Fly | 95 | 12-15 | 4 |
| Lat Pull Down | 140 | 8-12 | 4 |
| Alternating DB Curls | 40 | 8-12 | 4 |
Here's the Question of The Day, don't forget to post your answers in the comments!
QOTD: Did you know that fat was conisdered bad by society for so long (and it still goes on for the far majority of people) because research studies were on diets that were high in both carbs and fat?
Thanks for reading! Don't forget to leave your thoughts below and I look forward to seeing you in the comments!
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YOu didn't talk about the high cholesterol part, studies have shown that diets high in saturated fats increase the bad cholesterol and diets high in monosaturated and polisaturated fats increase good cholesterol, which is what we want!!! The problem is not having high cholesterol, the problem is having high bad cholesterol !!
First, we saw the diminish of fat in all food, and health problems started to appear, now we see the diminish of carbs in all products, and we are starting to see other problems too... But if something should be cut is carbs, of that i agree, i have much more energy on high fat low carbs then i have on high carbs low fat, but people don't understand this...
Yeah I was thinking of doing a separate article on HDL vs LDL. Saturated fats fall into the category of raising your LDL which is definitely not good for us! Studies have also shown that eating more monounsaturated and polyunsaturated fats will raise our HDL and thus improve our overall cholesterol levels. I should've expanded on that a bit in this article, but I think I'll follow this up in the next post! Thanks for the ideas!
I agree, taking away carbs is definitely not the answer. Some people actually do better on a carb diet, but I think more people need to be educated about all the various types of eating - ketogenic, moderate carb, caveman, vegetarian, etc... - and once they're educated, they should try each diet and see which one works best for their personal health and health indicators.
Wow yammi post, thanks for Sharing
ahh delicious @khaleelkazi
Delicious pic haha
Thank you for posting information to dispel the myth that saturated fat is bad for us. Eskimos in the Arctic Circle have the highest fat diet in the world and they are among the most healthy. That is unless they live close to a government commissary where they have unlimited access to Coca-Cola and Snickers bars. When the American Heart Association, the American Medical Association and the Food and Drug Administration banded together to condemn cholesterol as the cause of heart disease in 1968 the heart disease death rate was 50% in the US. Almost all men and women over the age of 55 are on some type of anti-cholesterol medication, the diet in the US has shifted to chicken being the most consumed protein. Well guess what the death rate for heart disease is today here in the US? 50%! I can't believe that after all this time people are still sucking on that utter.
Of course! I'm a big proponent of dispelling the false ideals that pharma and big food companies love to feed us ;)
Yes, I've heard that about Eskimos as well. The amount of fat they eat is truly incredible! 50% is absolutely ridiculous. It sickens me that these organizations and corporations are able to feed such lies to everyone about diet and nutrition. Diet and nutritional information should be totally transparent and accessible to everyone. My father takes anti-cholesterol medication and guess what his diet has been throughout his whole life? A carb based diet that is lower in fat and higher in carbs. Guess who profits from his frequent visits to the doctor and on-going prescriptions? Government and pharma companies. It's a shame. Thanks for sharing your thoughts as always! You're always bringing some great data to the table @chuck2u32!
I'm honored by your kind words, sir. My father is no longer with us, but in his final years he would watch television and ask his doctor to prescribe drugs he saw advertised that he though would help his several health maladies. The drug companies knew what they were doing when they started to advertise their products directly to the public. Fasting and ketogenic diets will never be mentioned because there is no revenue stream for the broadcasters. Fasting and ketogenic diets and their healing power are free to the public.
Anytime my friend! That is a really common experience from what I've seen and heard. These drug companies are absolutely being destructive to society because of their fear of lost revenues. But you know the funny thing? They're not publicly being scolded like Mark Zuckerburg is for Facebook censorship... Why don't we have news coverage on this much broader issue of false advertising and steering public mindset!?
I don't know where you live, but broadcasters here make between 20 and 25% of their revenue from drug advertising. They are not going to bite that hand. News stories like this one will never be seen on cable or free television: https://www.cnbc.com/2018/02/22/medical-errors-third-leading-cause-of-death-in-america.html
Fat is totally necessary but it depends on where the fat is coming from. If it is HDL then it is really good for you. If it is LDL then it may not flow and eventually clog your arteries. Not are fats are to be treated equal. Some are easy for our body to break down and some are not. I wish you a healthy diet and success in your keto cut journey.
Totally agree @mineopoly, thanks for leaving your thoughts. I was thinking of going into the details of HDL and LDL, but I decided to save that talk for the next article! High-density lipoproteins are definitely what we want, especially when on a high-fat diet. I get most of mine from MCT oil, coconut oil, avocado oil, avocados, nuts, etc. I will definitely go into more detail on this soon, thanks for the ideas and good wishes!
Looking forward to reading it :)
Right, all carbs aren't bad for you either. Honestly, I've down the keto thing, but I have better luck maintaining my weight and feeling better by eating healthy carbs.
Healthy carbs include a lot of fiber. White rice and white bread really don't cut it. Thanks for sharing @theinsideout.
Agreed, fruits and veggies (certain kinds in particular) carry tons of fiber. Carbs like white rice and bread are typically very low in fiber. I also buy these low-carb tortillas that have tons of fiber in them to offset the net carbs for keto dieters. Each of those can have aroun 16-19g of fiber!!
yummm yummmmy
Thanks! It was fantastic!! I wish I could eat it all over again!
I see your instruction I want to follow this.
Please give me up-vote bro.
@ohimahathir (Thank you for tips)
The Dear friend is a great post about the fat. Fat have the reason of many disease . everyone have to make slim,,,, but no one any struggle.
Fat on the body is the problem, not fat in the food we eat!
Yeah I think there's a real misconception about fat in our diets. They're essential for hormones people!
Exactly!! A huge misconception!
I agredd Brother @KhaleelKazi and @Divdegrowth
That looks like a diet I could get on board with and not fall off half way through! All those dishes look so yummy!
I definately need to start dieting now just got back from holiday and I’ve picked up a few pounds from living the good life lol
Haha I wish it was like this every day, but this is sadly a once-in-10-days type of deal! Haha yeah I always feel that way as well - especially after celebrations or vacation!
Lol yes, eating this regularly would not be too good for your health! It’s great in moderation though
Moderation is a very important habit to learn! But yeah, regular eating would be no good!
Лал гладен съм.
Yes, I knew. But it was complaining fallacious for some people to think that fat was not needed at all by the body because of the wrong perception held about it.
Whether it is high fat diet or high carbohydrate diet, sedentary lifestyle generally will boost the chances of one developing heart diseases or diabetic condition. When one lives a sedentary lifestyle, calories don't get burnt because work is not done by the body, hence the accumulated calories tends to pose a serious health risk.
Yeah, fat is definitely necessary on the body! Especially for hormone regulation!
Living a sedentary lifestyle is my enemy! I try to force myself to stay active and moving even though much of my job requires time in front of a computer!
hungry😃too much delicious.
Thanks!! This was a fantastic carb day with the pancakes!
Are those M&Ms in the pancakes? They look like it!
Haha you bet! they're called Rainbow pancakes!
Wow rainbow pancakes.. what an amazing invention haha
Hey...
I LOVE this
I LOVE this
Humans need fat but it is the kind of fat that is important. Saturated fat or not. Fat from pork is not so healthy . I mostly eat salmon or use oliver oil. Certainly a good post!!
Agreed, the type of fat matters greatly! I made a post today about the differences between HDL and LDL cholesterol from fats.
That would be a Great idea!
Yeah it's really important to understand cholesterol in our diets!
Yessir, definitely is important to understand cholesterol. I appreciated this article, it shed some light on it!
Thanks! I'm glad I could help you learn more about it DG!
Avocado oil helps you lose weight....good fat!
100% agree Avocado Oil is great, I actually started using that recently in the past few weeks!
haven't tried avocado oil @khaleelkazi, which brand do you recommend?
I recommend the kirkland brand by Costco, it's pretty good and well-priced!
Good
Excelente información me acabas de aportar. De verdad, gracias por compartir
gracias por leer!!
Lol I didn't know you spoke spanish @khaleelkazi!
haha yeah I speak a little, not much though!
Awesome
I LOVE this
So delicious!
Thanks it was amazing to have this cheat day!
I bet, I would love to try those pancakes! What are they called?
They are rainbow pancakes and very very delicious!