Contrary to what you may have been taught, not all fats are bad. One of the mistakes beginner fasters often make is failing to differentiate between good fats versus bad fats.
Eating too many bad fats can end up preventing you from seeing fasting results, leaving you frustrated, not getting into ketosis and hungry! Bad fats actually make it hard to fast. I covered this top in my previous video, so if you haven’t watched it, go back and watch it now. In The Resetter Podcast with Dr. Cate Shanahan, Dr. Cate went so far as to say that bad fats were even worse for you than sugar! That the consumption of bad fats is truly what is underlying modern disease.
Fats and your overall health
Some fats–what I will call good fats–can actually make it easier for you to fast and contribute to your overall health. Good fats help the body use vitamins and minerals, build healthy cells and make hormones. Furthermore they will keep you satisfied, give you energy and more likely to get into a fat burning state, or ketosis.
Depending what diet you’re following, you’ll likely want the majority of your foods coming from these good fats, or foods containing food fats like avocados, olives, etc.
Good fats that I recommend:
- MCT oils, aka Medium chain triglycerides. I love using MCT oil in my morning coffee. You can most commonly find MCTs in coconut oil, however coconut oil also contains several other types of fat that are not as effective for fat burning. This is why I use Bulletproof’s Brain Octane oil. In my Resetter Podcast with Dave Asprey, the creator of Brain Octane, he shared about the benefits of consuming C8 MCT oil (what’s contained in Brain Octane) versus C10 and C12, which is what coconut oil is mostly made of. Also, if you’re worried about coconut oil and your cholesterol, MCT oil or Brain Octane is a great alternative. MCTs also has antifungal properties, so this can be helpful for those of you who are trying to manage candida.
- Ghee. Ghee is clarified butter, a.k.a. butter that has been simmered and strained to separate the liquid fats from the milk solids, which means that ghee has less lactose than butter as well as a nuttier, richer flavor. Ghee is well tolerated by people who are lactose intolerant, however there is also a special type of ghee called cultured ghee made from fermenting yogurt, whereby all lactose is removed. So if you have a dairy allergy, cultured ghee would be a great option. Also, ghee has a high burning point, which makes it ideal for cooking or sautéing foods.
- Andreas Seed oils. I know, you might be confused by this, as commercial seed oils are on my list of fats to avoid. However Andreas Seeds oils are made in a specific way, unfiltered and cold pressed to maximize nutrient content. You can learn all about their process on The Resetter Podcast with Andreas Wecker. My personal favorites are their 5 Seed Oil and Flax Seed oil, which supports hormone health.
- Olive oil. When buying olive oil, it’s important to make sure it’s organic, so you’re avoiding toxic pesticides. Also you should be aware that compared to other oils, olive oil has a relatively low smoke point, around 375-405 degrees for extra virgin olive oil. This means that cooking with olive oil at high heat can lead to nutrient loss. I love Primal Kitchen’s Olive oil for my salads and dressings.
- Avocado Oil. Avocado oil is a great option for high-heat cooking, like grilling, broiling, baking, etc. Primal Kitchen has an Avocado oil and spray version as well that’s perfect for coating baking pans and vegetables.
- Raw Walnuts. Walnuts contain a combination of fats and polyunsaturated fatty acids that make them a wonderfully good fat, and yummy snack. In addition, walnuts have alpha-linolenic and linoleic acids, which may have anti-inflammatory effects in the body. Walnuts are believed to improve brain health, metabolism, lubricate the digestive system and fight free radicals. When buying walnuts, opt for organically grown and the raw version, avoid salted or roasted ones.