KAWARTHA LAKES- Everywhere I go, I am hearing about the Ketogenic diet and how it boasts fast weight loss, increased energy, and higher quality of thinking. 
Lately there has been a ton of buzz around dietary fats and how one can lose weight quickly by incorporating more fat in their diet and less carbohydrates. 
While this may be true, there are some things you need to know before beginning a high fat and low carb diet. Before I go on to talk about dietary fats and how they play a role in a healthy diet, I will also caution that not ALL fats are good and not all fats will make you fat.
After reading this article, you will feel a little clearer on what fats boast health benefits, and what fats you should stay away from.
Fat Does Not Make You Fat
Fat is necessary as it provides our bodies with essential fatty acids that build hormones and deliver fat soluble vitamins, it help to keep our skin soft, is our brains’ preferred source of fuel, and keeps us filled up and satiated.
The reason why people in North America started eating low fat in the first place, is because in 1977 it was recommended we follow a low-fat diet according to the National Food Guide. Basically this lead to high sugar intake, because food companies had to find a way to make our food more palatable and tasty without the fats. If you look at the data available online, you’ll see a steady rise in obesity from 1977 and beyond, likely do to overconsumption of sugar.
Now in 2018, we’ve wised up. However, all macronutrients have their place and it should be known that cutting out any macro-nutrients (carbs, fats, proteins) proves to be unhealthy as they all necessary. It’s better to aim for balance!
Good Fats vs Bad Fats
After almost 15 years of fighting to have them banned, the Canadian Government has now officially banned trans fats in our foods. Artificial trans-fat is made when hydrogen is added to a liquid vegetable oil, giving it a solid consistency. This process is called ‘hydrogenation’ which turns oils into solids to prevent them from becoming rancid – and has no health benefits whatsoever to the human body. Trans fats are typically used in foods like pastries, french fries, fast food, and donuts. Trans fats create inflammation and cause stroke, heart disease, diabetes, and other chronic conditions. Trans fats have also been linked to insulin resistance and a lack of control over blood sugars.
Some foods do still contain trans fats, even though they have been officially banned. Retailers and restaurants have been given a grace period of two years to pull products containing trans fats off the shelves. So be aware and read your nutrition labels because even just 2% daily intake of trans fat can contribute to a 23% increase risk of heart disease!
Next I will talk about Saturated fats, the most commonly consumed fat in the Standard American Diet. Some sources of Saturated fat are red meat, milk, dairy, cheese, and vegetable oil.
Saturated fats should be taken in with caution as they can increase total cholesterol which can block arteries, leading to heart disease. You want your total Saturated fat intake to be less than 10% of your calories per day.
And what about the Good Fats??
Good fats are fats that are Polyunsaturated or Monounsaturated and much easier for the body to breakdown. Some sources of healthy fats are: olive oil, avocados, nuts and seeds.
The Mediterranean diet contains a lot of these fats and has been widely studied for it’s very low instance of disease among consumers. One of the proposed reasons is the high source of Omega-3 in this diet. Since our Standard American Diet is so high in Saturated and Omega 6 fats, we need to get more of a balance with Omega 3 fatty acids. Some sources of Omega 3 found in food are flaxseeds, walnuts, and organic soy products.
So WHY are these high fat diets so popular these days?
In many studies, people who consume a high fat diet lose more weight and keep it off longer. The reason for this is when you consume a higher fat diet, you feel more satiated and therefore eat less calories overall, you have less blood sugar spikes by focusing on eating less carbohydrates, and your bodies’ hunger hormones balance out, telling your brain’s hunger and fullness centres to regulate.
The take home point is, you want to aim for balance when it comes to eating right. Stay away from packaged and processed foods, which can be highly inflammatory and contain disease causing trans fats. Proceed with caution when it comes to Saturated fats, and have plenty of Polyunsaturated and Monounsaturated plant fats. 

Food is about SO much more than just calories in, calories out. Food has a huge effect on our hormones, brain chemistry, immune response, and gut flora.
If you are thinking about trying a Ketogenic diet, just remember to eat the good fats and stay away from the bad ones. And keep in mind that, although they contain carbohydrates, fruits and vegetables are an essential part of a balanced diet, too.
For a free copy of my 48 hour detox book, go to http://www.sweathappywellness.com
Becky Sheehey is a Holistic Health Coach, and a Pilates and Movement Expert with a background in Kinesiology. She lives in Lindsay.
