One of the main focus in a ketogenic diet is eating healthy fats. Eating fats won’t make us fat but sugar does. For years prior to becoming an overweight, I thought eating fats can make me fat. But it won’t. This is where the ketogenic diet comes into play.
When I decided to lose weight, I’ve avoided every fat available, or stay low-fat, but it didn’t make any positive difference on my weight loss journey. Turned out, that old way of thinking is completely wrong.
There are two types of fats; good and bad fats. Certainly, trans fats or hydrogenated fats are bad for us. In fact, FDA recently ban it and food manufacturers have until 2018 to exclude trans fats.
However, good fats like Omega-3 fatty acids, coconut and olive oils, and among many other sources covered below are amazingly healthy fats.
Of course, you don’t want to consume too much of it, or consume it and then later eat too much ice cream or other sugary foods. Sugar does make you fat. I’ve tried this personally.
Once I get rid of sugar particularly refined sugar out from my diet, everything is going smooth. Plus, I can tell the difference that I’m having great results with my weight loss journey and efforts.
Right now, I’m enjoying the many benefits of losing weight and breaking free from being overweight.
You want to avoid the low-fat fad diets. Instead, include healthy fats. However, you want to limit your carbohydrates intake particular simple carbs, which comes mostly from sugar.
Instead, opt for whole grains when it comes to sourcing complex carbohydrates. If you’re a fan of white rice, try mixing it with organic brown rice, and put some coconut oil on it while cooking.
Sugar Is A Sex Drive Killer
An article by Mark Hyman, MD says that sugar raises insulin level and produce a hormonal domino effect that can knock out the sex hormones out of balance.
Eating too much sugar that can be obtained from various food sources like sodas, white flour based products and among many others can lead to the following;
Lowers testosterone level – Insulin resistance in men is brought though excessive amount of sugar consumption, which causes testosterone level to decrease. In men, testostosterone is a vital hormone that functions as male sexual hormone.
Creates Leptin resistance – A study revealed a strong association between serum levels of leptin and testosterone in men. The study looked at three groups men and found men with higher level of leptin (most likely) due to leptin resistance have significantly higher BMI numbers and lower testosterone level.
Decrease natural production of human growth hormones(HGH) – HGH is considered an effective anti-aging hormone, or many call it the fountain of youth. It has many benefits in the body including muscle mass improvement, helps the body burn fat effectively, and most importantly(for men) it helps maintain an optimal sex drive.
Makes you feel tired – Have you noticed this when you consume a high amount of sugar in the morning? What do you feel during mid-morning? I hope we’re in the same boat because when I was drinking bottled juices in the morning along with sugar on my coffee before I went sugar-free, I feel hungry and tired by 9 AM. I can’t seem to understand why because I do eat a lot during breakfast, but I was eating high carbs and sugar, while low in protein and healthy fats.
7The Sugar Crash
This is the feeling of sugar crashing, brain fog, cravings, and eventually experiencing hunger. Or, in some cases, not feeling in the mood.
Saturated Fats and Cholesterol Myths
Two massive review studies were published recently, one in 2010 and the other in 2014. Both included hundreds of thousands of people. These studies clearly showed that there is no association between saturated fat consumption and heart disease.
- Conjugated linoleic acid in adipose tissue and risk of myocardial infarction
- Stroke and plasma markers of milk fat intake – a prospective nested case-control study
- Dairy consumption and patterns of mortality of Australian adults
- Intake of milk fat, reflected in adipose tissue fatty acids and risk of myocardial infarction: a case–control study
- Neuroprotective and disease-modifying effects of the ketogenic diet
- The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists
- Ketogenic Diet in Neuromuscular and Neurodegenerative Diseases
- Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets
- More studies on Ketogenic diet, CLICK HERE.
Ketogenic Diet Healthy Fat Food Sources
Here are a few food sources rich in healthy fats. Most of these foods can be found in an anti-inflammatory diet like the Mediterranean-type diet.
There are others out there rich in fats and other nutrients. Check the list of aphrodisiac foods that include chocolate and fruits.
51. Butter (Grass-Fed)
The core pillar of the Bulletproof Diet is eating healthy fats. Looking at the old way of thinking fats, it may seem contrary to common sense.
However, our body need fats, and it makes sense to feed it with the right kinds of fats, healthy fats. Butter, in this case, butter from grass-fed cows, is ideal.
It is also vital to note to use unsalted grass-fed butter as this contains the nutrients which our body needs. Additionally, it has high antioxidants, healthy fats, fat-soluble vitamins, and numerous other vitamins such as vitamin A, E, D, and K.
You have to avoid consuming butter from grain-fed cows or industrially farmed animals as the diet for these cows massively drop all the beneficial compounds contain in butter.
Additionally, if you’ve watched the video with Dr. Sinatra earlier in this article, farmed animals diet introduces toxins, and increases the level of Omega-6 fats. So, choose unsalted grass-fed butter. It has a yellowish color when you open the package.
Avocado is rich in monounsaturated fat, plus easy to prepare and can be incorporated into various meals including standalone smoothie, salad dressing, or simply eat it. My mother eats it with nothing in it, no sugar, and no sweetener. Just pure avocado. It’s delicious and healthy once you get yourself eating it as is.
Avocado is a fruit technically, but its nutrients make it more like a vegetable…similar to eggplant which is known as a vegetable by the majority, but it’s actually classified as a fruit. To learn more about various preparations with Avocado, check Amazon.com for Avocado recipe books.
33. Animal Fat (Grass-Fed)
– Watch the video below to learn more about the difference between grass-feed beef and grain-fed beef. And, while it’s only talking about beef, it applies basically to any animal-based meats including lambs, etc.
Probably, among the notable differences between grass-fed and grain-fed…grass-fed based meats contains essential fatty acids, proteins, antioxidants, minerals, and fat-soluble nutrients. This video below will also show how to not get scam with labelling when it comes to buying grass-fed beef by reading the label that says “USDA Grass Fed“, or establishing a relationship with local farmer or farmers market to ensure what you’re paying is what it is.
…and here’s another video about grass-fed meat with Dave Asprey
These are just a few of the many people advocating to eat grass fed beef or meat. I know this is just a tip of the iceberg, so I encourage you to do more research about if you’re dubious.
Most of this information is available online, and also try to get information from your local health authorities and experts in nutrition to learn more in-depth about it.
24. Coconut Oil
Coconut oil is one of the effective healthy fats out there. If you want to lose weight, include it your diet and meal preparation. While coconut oil contains mostly saturated fats, it also contains high amount of lauric acid, which has many health benefits. Coconut oil is also one of the least researched oil.
Probably, this is the reason why it has been ignored because earlier research found it’s a rich source of saturated fats causing a rise in cholesterol level. However, there are studies that say cholesterol is only part of causing heart problems, and that saturated fats are beneficial, too.
I’m no nutritionist, nor doctor, but I’ve been consuming coconut oil and coconut-based meals since I was a young boy, and I’m healthy at the age of 39. Moreover, the majority of Asian people are consuming a high amount of coconut-based foods like Sri Lanka, Philippines, India, etc yet those who are eating a high amount of coconut oil have lesser heart problems.
The virgin coconut oil extracted from coconut is saturated fat, but it’s also stable because it has a high smoke point, which is useful for cooking. Saturated fat don’t get easily oxidized, hence it does not cause inflammation.
Add VCO(virgin coconut oil) to your coffee(preferably cold brew, for me), drink it in the morning for boosting brain function resulting to improved concentration, and helpful for fat loss.
15. Organic or Pastured Eggs
Just as with beef, there is also grain-fed and pastured eggs. Choose pastured eggs as it contains micro-nutrients particularly its yolks. A lot of people only opt for egg white, but if you have pastured egg, cook and eat the entire egg. There are people including me who eat or drink raw pastured egg.
Although it is kinda disgusting if you’re not familiar or seen one drinking raw egg, it’s actually delicious and nutritious. Pastured egg yolks have this deep golden color that contains antioxidants, and Vitamin A. Grain-fed eggs, on the other hand, looks pale and watery.
2015 USDA Dietary Guidelines recommends consuming healthy fatty acids…
The U.S. population should be encouraged to eat a wide variety of seafood that can be wild-caught or farmed, as they are nutrient-dense foods that are uniquely rich sources of healthy fatty acids.
It should be noted that low-trophic farm-raised seafood, such as catfish and crayfish, have lower EPA and DHA levels than do wild-caught. SOURCE
Now, as a parting message, don’t ignore the healthy fats as part of your typical diet if you’re trying to lose weight. Instead, eliminate the refined sugar, and sugary foods including sodas and highly processed pre-packaged foods sold in supermarkets.
You may not be able to eliminate them totally at once, but try to do it gradually until you’ll be able to forget these fattening foods.
Eat more healthy fats, and aside from avoiding sugary foods, also eliminate processed carbs like refined flour.
The secret to losing weight is eating healthy, clean and well-balanced. Fat should be included as a main component for a healthy and well-balanced diet. Will it be able to boost my sex drive and improve erection quality?
Well, it may not be directly, but the positive health consequences when eating a healthy and balanced diet can lead to a healthy body, and eventually affecting sexual health in a positive way.
Exercise Plays A Vital Role
Of course, don’t forget physical activity as regular exercise is also vital. Along with your healthy, clean, and well-balanced dieting regimen include a decent physical activity.
When all these are summed-up, you have a lifestyle that seems basic, but with amazing impact to your health. Of course, exercising your penis is also helpful when it comes to penile and sexual health therapy purposes. Do manual exercises, or use a device like Bathmate pump to to exercise your penis.
Remember, it’s not just about the penis your exercising, it involves various parts of the male reproductive health. Even at your senior age, maintain a good level of sexual activity because recent research suggests frequent sexual activity offers many health benefits including improved cognitive functions.
Eating a decent amount of beneficial healthy fats is helpful when it comes to Alzheimer’s disease, and even fights and kills cancer cells.
One of the recommendations when it comes to Alzheimer’s disease prevention is to eat healthy fats aside from regular exercise and reducing both calorie and carbohydrate consumption.
Interestingly, eating a high amount of healthy fats along with natural proteins help kill cancer cells when a person implements the “Ketogenic Diet“.
Or, simply get the right and beneficial fats and natural proteins and be creative on creating your own healthy ketogenic meals.