How to Keto Diet With Good Fats for Better Liver Health Every Day
5 minute read
While the keto diet is one of the biggest trends in nutrition today, it is by no means perfect, or perfect for everyone. One problem is ingesting too many saturated fats, which are linked to heart disease.
There is also a risk of nutrient deficiency, liver problems (especially if there was an underlying liver condition previously), kidney problems, constipation, and cloudy thinking.
While there are liver supplements available that help your liver clean your body and release energy from food, keto dieting works best when you stick to the healthy, unsaturated fats. Here is what you need to know.
Understanding the Keto Diet
A keto diet is short for a ketogenic diet. Many people on trendy keto diets are actually on a low carbohydrate and high protein diet.
A true ketogenic diet is a medical diet that’s focused on using fat to supply as much as 90% of the daily caloric intake. This diet is typically targeted at children with epileptic seizures.
Most people who are on trendy keto diets are not on the strict ketogenic diet that doctors prescribe, but they use the same approach. By replacing carbohydrates with fat or protein, the body is forced to use a different type of fuel than the glucose that comes from carbohydrates. The body instead produces ketones, a type of fuel the liver creates from stored fat.
A healthier approach for many trying to diet is to focus less on adding fat and more on adding protein while removing carbohydrates. The problem is that too much protein can interfere with ketosis.
How a Keto Diet Affects the Liver
Your liver is pretty magnificent and a very hard-working organ. It plays a central role in all metabolic processes in the body.
When it comes to fat metabolism, the liver takes all fats that enter the body and then breaks them down into energy. It also produces bile, which is collected in the body and dispersed as needed. Bile is a key part in the further breakdown and absorption of fats.
When you disrupt a well-balanced diet by going on a keto diet, there is evidence that you could disrupt liver function by stimulating the development of non-alcoholic fatty liver disease.
Fatty liver disease is a serious condition, as it reduces the liver’s ability to do its job effectively. As the most common form of chronic liver disease, it’s a big concern. Not only is fatty liver disease critical, it appears to be very closely related to metabolic syndrome, which together can lead to an inability to use insulin effectively, high blood pressure, and high levels of triglycerides.
Liver Support During a Keto Diet
One way you can help your liver and your body during a keto diet is being attentive to what types of fats you are consuming. A keto diet is not license to eat all the fats you want, because some of those fats you love the most are bad for your body.
Focus on eating unsaturated (good) fats as opposed to saturated (bad) fats. This will limit your food options more but it’s worth it to keep your body healthy as you attain ketosis.
To boost your liver health, consider a liver supplement that includes milk thistle.
Finally, avoid alcohol or limit your alcohol use when you’re on a keto diet. Alcoholic fatty liver disease is caused by excessive alcohol use and can derail your efforts to lose weight and to keep your liver healthy.
Liver-Healthy Keto Foods to Eat
Remember that no food is purely made of one type of fat. The very first way to be fat healthy on keto is to keep track of the amount of fat, of any type, that you are eating. Even good fats are unhealthy if you eat them too much.
To add more healthy fats into a keto diet, try using extra virgin olive oil for cooking and avoiding coconut oil, butter, ghee, and lard.
Olives themselves are a good source of monounsaturated fats. You can also try:
♦ Avocados and avocado oil
♦ Macadamia nuts, hazel nuts, and pecans
For polyunsaturated fats, which are also good. Try eating:
♦ Fatty fish, like salmon and mackerel
♦ Chia seeds
The Bottom Line
To help your liver do its job and to keep the rest of your body healthy, it’s important to focus on eating unsaturated fats as opposed to saturated (bad) fats.
Adding liver health supplements can also help your liver keep up with all of the work it has to do to regulate your body energy, waste and a healthy blood stream. Make sure to select proven ingredients like dandelion root, artichoke leaf and milk thistle.
If you are considering trying a keto diet or a paleo diet or other reduced carbohydrate diet, it’s a good idea to consult with your healthcare provider first to make sure that’s a good choice for you. You should also discuss duration as a prolonged diet like this can increase the chance of health risks.