The keto diet, renowned for its weight loss benefits and metabolic advantages, has gained immense popularity among health enthusiasts. While cholesterol often takes the spotlight in health discussions, triglycerides play a crucial role, particularly for those following a ketogenic lifestyle. Understanding triglycerides and the keto diet is the key to solving health issues.
Related: The Startling Link Between the Ketogenic Diet, High Cholesterol, and Your Heart Health
What Is a Keto Diet?
It’s a high-fat, moderate-protein, ultra-low-carbohydrate diet, so it’s very different from how most people eat. The ketogenic diet is set up so that about 70 of your calories come from fat, about 20 from protein, and more than 10 percent of your calories come from carbohydrates.
How does the keto diet work?
The idea behind the keto diet is that it puts your body into ketosis. Normally our bodies run mostly on carbs. We break down the carbohydrates we eat into smaller molecules, simple sugars, and then we’re able to absorb and use them as energy.
This transformation produces ketones, which fuel the brain and muscles. For beginners, understanding the diet’s rules and principles is key to success.
What Are Triglycerides?
The Role of Triglycerides in the Body
Triglycerides are a type of fat found in your blood. They store unused calories and provide energy between meals. However, elevated triglyceride levels can lead to serious health issues, including heart disease.
Triglycerides vs. Cholesterol
While both are fats, triglycerides serve as energy reserves, whereas cholesterol is a building block for cells and hormones. On a keto diet, triglyceride levels can be a more relevant indicator of metabolic health than cholesterol levels.
Why Triglycerides Are Important on a Keto Diet
Triglycerides and Ketosis
During ketosis, your body relies on fat breakdown for energy, reducing triglycerides naturally. This process not only supports weight loss but also enhances overall metabolic health.
Monitoring Triglyceride Levels
Regularly checking triglyceride levels ensures your body is responding well to the keto diet. Optimal levels contribute to better heart health and sustained energy.
Understanding the Relationship Between Fats and Triglycerides
Healthy Fats for a Keto Diet
Incorporating healthy fats, such as avocados, olive oil, and fatty fish, is essential. These fats support ketosis and improve triglyceride profiles.
Unhealthy Fats to Avoid
Steer clear of trans fats and processed oils. These not only disrupt ketosis but also raise triglyceride levels, undermining the benefits of the diet.
How to Lower Triglycerides on a Keto Diet
Incorporating Healthy Keto Practices
Adhering to keto guidelines, such as consuming low-carb vegetables, prioritizing healthy fats, and staying hydrated, helps manage triglycerides effectively.
Foods to Include and Avoid
What foods can I eat on a keto diet?
- Think about foods like meat, red meat, chicken bacon, and sausage.
- You can eat nuts and seeds,
- Low-carb vegetables, like spinach, asparagus, and
- Some of those moderately carbohydrate-containing veggies like onions and peppers may also have a place in your diet. Because it’s not zero carbs; it’s just low carbs.
- So some fruits you may find on a ketogenic diet, like berries, tend to be lower in carbohydrates than fruits like mangoes, pineapple, and bananas.
- You can also include lots of different oils and fats in your diet, such as avocado, olive oil, butter, and coconut oil. Those can all be part of your diet.
What foods can’t I eat on a keto diet?
- When it comes to the list of foods you can’t eat, you may think that feels a little bit longer when you decide to start a keto diet because of some of your favorite foods, like pasta, rice, brownies, and ice cream.
- Anything that’s super starchy and sweet might not be allowed on the keto diet because of the carb intake or the carb count on those foods. Now it helps if you know how to cook and you have a little bit of creativity, but some breakfast ideas on a ketogenic diet might be:
- A cheesy omelet, so you’re having eggs and cheese. You can add some non-starchy vegetables, like asparagus or a little bit of pepper.
- A lot of people doing keto may also stray from traditional breakfast foods and have some other meats or avocado for breakfast, so again, instead of putting avocado on toast, you might use avocado as a topper for an omelet or an egg muffin so that you’re keeping that fat high and those carbs low.
- Some lunch and dinner ideas for the ketogenic diet might be putting together things like chicken salad or a shrimp salad, making them with the full-fat versions of mayonnaise or Greek yogurt, and serving them with a side of greens dressed with olive oil.
- You can get creative with different stir fries again using low carbohydrate sauces to put together meals and instead of serving your meals with rice or over noodles, you can make zucchini noodles or try cauliflower rice so what a little bit of creativity.
You can still have a diet that has a lot of different varied fat sources, and vegetable sources again try some of those things for snacks that may be lower in carbs like berries paired with something higher in fat like full-fat Greek yogurt, and then again sometimes just grabbing a handful of nuts or something like that that are higher in fat does have a little bit of carbs but not a lot.
Also the keto diet may seem appealing because technically you could eat all the bacon and sausage and cheeseburgers without buns that you want and maintain fat and carb ratios
Triglycerides and Weight Loss on Keto
How Weight Loss Impacts Triglyceride Levels
Weight loss achieved through a keto diet often leads to a significant drop in triglyceride levels. This change reduces the risk of cardiovascular diseases. Here you can see details on intermittent fasting.
The Long-Term Benefits of Triglyceride Management
Maintaining healthy triglyceride levels not only enhances heart health but also promotes longevity and metabolic efficiency.
Conclusion
Triglycerides are more than just a number on a blood test; they are a key player in your overall health, especially on a ketogenic diet. By prioritizing healthy fats, monitoring levels, and adhering to keto principles, you can achieve a healthier, more energized lifestyle.
FAQs About Triglycerides and Keto Diet
Q1: Can a keto diet reduce triglyceride levels?
Yes, by promoting fat breakdown and minimizing sugar intake, the keto diet naturally lowers triglyceride levels.
Q2: What foods should I avoid to manage triglycerides on keto?
Avoid trans fats, sugary snacks, and refined carbohydrates, as they can spike triglyceride levels.
Q3: How often should I check my triglyceride levels?
It’s recommended to check triglyceride levels every 3-6 months, especially when starting a new diet.
Q4: Are all fats on keto good for triglycerides?
No, focus on healthy fats like olive oil and avocados while avoiding processed and trans fats.
Q5: Does weight loss improve triglyceride levels?
Yes, losing weight through a keto diet can significantly reduce triglycerides, improving heart health.
Q6: What is the ideal triglyceride level for a healthy keto dieter?
Aim for triglyceride levels below 150 mg/dL for optimal health benefits.