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Good fat vs. bad fat

By far the worst type of dietary fat is known as a trans fat. It is a byproduct of a process called hydrogenation that turns healthy oils into solids and prevents them from becoming rancid.


So for me on ketosis at the beginning, it was extremely heavy to intake so much fat. But I didn't know I was actually doing it all wrong, with wrong fats. On ketosis, healthy fats not only keep you full much longer but also help your body with ketones production.


All types of fat are high in energy. A gram of fat, whether it's saturated or unsaturated, provides 9kcal (37kJ) of energy compared with 4kcal (17kJ) for carbohydrate and protein.

I remember my father telling me that when he was a child his mother (my grandmother) made him and his brother remove egg yolks from every egg, and they always got frozen yogurt and never ice cream. Because of what the world thought at that time, that fats are very bad, you can get cancer & heart disease.



We as humans were eating fats since the beginning and never before had this rate of heart disease. What scientists discovered was mind bugling, it turns out that actually, it's the sugar the one who is to blame for everything fat was and is still blamed for.


Our bodies either burn the energy we consume or they store it. So it's this constant fluctuation of energy going in and out. When you are eating a meal, you are in positive energy balance because you are bringing in energy, and when you sleep, you are in negative energy balance because you are now burning energy just to maintain the body.

So our bodies have all kinds of tricks to make sure we never run out of energy. The main way our body stores energy is fat.


Types of fat


Bad trans fats - The worst type of dietary fat In-between trans fats - They are solid at room temperature Good monounsaturated & polyunsaturated fats - Good fats come mainly from vegetables, nuts, seeds, and fish.

Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.

Finding good & bad fats


Good fats aka Monounsaturated & Polyunsaturated fats are found in:

  • olive oil, rapeseed oil, and spreads made from these oils

  • avocados

  • some nuts, such as almonds, brazil, and peanuts

Another good fat is Polyunsaturated, and it's divided into 2 fats omega-3 and omega-6.


Omega-3 is extremely important for our body, our brain is 90% fat, and it needs omega-3 to function properly. Our body can't produce this type of fat, so we must ingest it by eating food with omega-3 or pills.



Omega-3 fats are found in oily fish, such as:

  • kippers

  • herring

  • trout

  • sardines

  • salmon



Omega-6 fats are found in vegetable oils, such as:

  • rapeseed

  • corn

  • sunflower

  • some nuts


Bad trans fats


They are a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid. Trans fats have no known health benefits and that there is no safe level of consumption.

  • Palm oil

  • Mostly from sweet food

In ketosis our body works as an awesome fat-burning machine, so fat that you consume doesn't get stored as fat but used as energy instead. Our brain prefers ketone bodies over glucose since its pure energy source.




There is one special type of oil called MCT oil, it's most commonly extracted from coconut oil, as more than 50% of the fat in coconut oil comes from MCTs.

MCT oil is the only type of oil that goes straight to the liver and helps produce ketones faster while being extremely healthy.

MCT oil is cheap, and you can get it here on Amazon.






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