The Skinny on Fat

Welcome back to Keto Korner!  Here’s hoping that you all enjoyed a great Thanksgiving weekend and were able to apply at least a few of the strategies discussed in last week’s post. 

Special Event Announcement!  For those of you who are in Toronto and have been expressing interest in the Exogenous Ketones I have been writing about, there is an event this Thursday at 6:30 pm you may be interested in.  It is a Keto Mixer and a great opportunity to learn more about the product, taste the different flavours and, if you get there early enough meet me!  The event is at Carter’s Landing Restaurant at 1681 Lakeshore Blvd East.  We start at 6:30pm - just go to the front desk and ask for the Pruvit Keto Mixer.  Hope to see you there!

Back to our newsletter: Last week I promised more detailed information on ketones but before I do that I wanted to share some information with you on fats, as eating the wrong ones can derail even the best supplements.  For the next couple of weeks, we are doing a deep dive on fats - the good, the bad and the ugly - why they are important, when you should indulge and when you should run.

By now, you are probably aware that there is a growing body of knowledge pointing to our need for good fats for optimal health - it should be clear to pretty much anyone paying attention that the low fat craze of the last few decades has certainly not led us to better health - if anything, people are sicker and more overweight than ever.  Don’t believe me?  Just check out the cover story from the June 2014 issue of Time Magazine - talk about an about face!

For our first post let’s begin with understanding the difference between good fats and bad fats.   The key is to make sure that you give your body the right fats.  You see, just as a calorie is not a calorie, all fats are not equal - some are great for you and others are just plain bad.  Here’s a table to break it down:



Extra Virgin Olive Oil (raw or low temp cooking)

Hydrogenated Fats

Extra Virgin Coconut Oil

Vegetable Oil

Coconut butter


Avocado Oil (and Avocado’s)

Canola Oil

Full Fat Coconut Milk

Seed Oils

Fat from Wild Cold Water Fish (like salmon, sardines)


Fat from Grass Fed Beef


Egg yolks (especially from pastured hens)


Grass fed Butter

Commercial Lard

Grass Fed Ghee (*Bulletproof Ghee)

Animal Shortening (ie. Crisco)

XCT Oil (*Bulletproof Brand)

Fats from commercially raised feedlot animals

Nuts and Seeds (in moderation and raw not roasted!)


One of the keys to using fat to your advantage is to increase your good fat intake gradually as you decrease your reliance on…. carbs!  Especially processed carbs, breads, cookies, pastries, grains etc.….  One of the things that clients will often say to me as I present them with their new low carb plan is - but what will I eat?  How will I ever get full?  The answer?  If you’ve been paying attention you know this:  good fat! 

The beauty of fat is that it is a slow burning fuel and it helps to keep you feeling full a lot longer than carbs which are essentially like throwing kindling on the fire.  Ever notice how hungry you are mid-morning after your bowl of cereal and skim milk?  Switch that up for a couple of boiled eggs with some salsa and avocado on the side and see how much longer that keeps you feeling satisfied…. or, even add some full fat coconut milk and a tablespoon of MCT oil to your smoothie and see what a difference it makes.

Another interesting fact:  MCT oil is converted in the liver to ketones which, as you may know by now is used by your body for fuel - so adding MCT Oil to your meals or even to your coffee may be a great way to increase your energy.  If you go back to the last few posts you will also recall that ketones offer a host of benefits to your body so anything you can do to increase access to them will benefit you in reaching your goals.

As you transition from a higher carb diet to a lower carb diet here are a few things to remember:

  1. Go slow and gradual - increasing your fat intake from 10% to 70% overnight is a recipe for disaster.
  2. Be diligent about fat quality. If you cannot afford grass fed beef buy lean cuts and rely more on the other good fats listed above.
  3. As you increase your fat intake decrease your carbs ….
  4. Use MCT Oil for extra energy as you transition
  5. Use Exogenous Ketones to bridge the gap and increase your ketone levels without having to reduce your carbs too dramatically….

Remember that if you want to order some ketones for yourself you can go to: and….and, for meal ideas and more information follow me (KetoNat) on Facebook - hope to see you there!

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