FATS / VETTE
Fat is your friend.
Fat does not cause cholesterol. Carbohydrates lead to cholesterol.
Fat does not cause heart disease.
You may, when you’re losing weight, see elevated serum triglyceride levels. It’s not something to worry about. When losing weight fat is “mobilized” for oxidation—i.e., to be burned—and it will appear in the bloodstream as triglycerides. Your triglyceride levels will drop as soon as weight loss levels off.
Most diabetics consume very little fat— they’ve been conditioned to fear it. You need to change this outlook.
High lipid profiles are a symptom not of excess dietary fat, but of high blood sugars. Indeed, even in most nondiabetics, the consumption of fat has little if anything to do with their lipid profiles.
Fat should make out about 75% of your daily calories. It does not mean you should "force the fat" Fat should come from natural sources as your fatty meat, or frying with butter or coconut oil. If you need a little extra fat to be satiated, and to fight carb cravings, eat a little extra (especially in the beginning)
When you consume less carbohydrates, your body changes from getting its energy from carbohydrates to getting its energy from fat in the form of ketones. (Important: Please note the difference between nutritional ketosis and diabetic ketoacidosis (DKA).) Your body becomes fat adapted. This can take up to anything from 6 to 8 weeks. Each time you "fall off the wagon" during this time, it sets your body back 2 to 3 weeks. It is, therefore, important to stay on track until you are fully fat adapted.
If fat adapted, you will get energy from fat and will need little or no carbohydrates. Your body will, however, first use the fat you eat for energy (exogenous) and then body fat (endogenous). It can, therefore, be deduced that if the body does not have enough fat, more fat need to be consumed to fulfill the body's need for energy.
Vet is jou maatjie.
Vet veroorsaak en lei nie tot verhoogde cholesterol vlakke nie, maar wel koolhidrate.
Vet veroorsaak nie hartprobleme nie (ook nie cholesterol nie).
Die meeste diabete eet min vet - hulle is gekondisioneer om dit te doen. Mens moet dus 'n kopskuif maak wat dit betref.
Hoë lipiede profiel is 'n simptoom van te veel koolhidrate en nie van te veel vet nie. Selfs by persone sonder diabetes, het die inname van vet niks te make met hulle lipiede profiel nie.
Jy mag egter wanneer jy besig is om gewig, te verloor, verhoogde serum trigliseriedvlakke opmerk. Dit is nie iets te oor bekommerd te wees nie. Wanneer jy gewig verloor word vet "gemobiliseer" vir oksidasie, (word verbrand ) -en kan dit in die bloedstroom voorkom as trigliseriede. Jou trigliseriedvlakke sal daal sodra jy stadiger begin gewig verloor.
Vet moet ongeveer 75% van jou daaglikse kalorieë uitmaak. Dit beteken egter nie dat jy jouself moet forseer om vet te eet nie. Vet moet van natuurlike bronne afkom soos jou vetvleis, of gaarmaak metodes in vet of klapperolie. Jy kan wel elke nou (veral in die begin) en dan ekstra vet inneem om daai "cravings" te beheer.
Wanneer jy minder koolhidrate inneem, is jou liggaam nie meer afhanklik van koolhidrate vir energie nie en verkry dan energie vanaf vet, in die vorm van ketone. (Belangrik: Let asb op die verskil van voedingsketose en diabetiese ketoasidose (DKA).) Jou liggaam en metabolisme raak dus vet/keto aangepas. Die proses kan tot 6/8 weke neem. Indien jy van die "bus afval" gedurende die aanpassingstyd, sit jy jou liggaam 2-3 weke terug. Dit is dus belangrik om vas te byt totdat jy keto-aangepas is.
Indien jy keto-aangepas is, kry jy dus jou energie van vet (ketone). Jou liggaam sal egter eerste die vet wat jy inneem(eet) gebruik vir energie en daarna liggaamsvet. Dit maak dus sin dat, indien die liggaam nie genoeg liggaamsvet het om te verbrand nie, moet meer vet ingeneem (geet) word om aan aan sy energie behoefte te voldoen.
Fats for everyday use /Vette vir elke dag se gebruik
Any rendered animal fat
Avocado oil
Butter
Coconut cream
Coconut oil
Coconut - shredded or desiccated
Duck fat
Ghee
Lard
Macadamia oil
Mayonnaise, full fat only (not from seeds oils)
Olive oil (preferably used on salad and not for cooking)
Palm oils
Alle uitgekookte diervet
Avokado-olie
Botter
Eend vet
Ghee
Klapper room
Klapper-gekerfde of gedroogte
Klapperolie
Makadamia olie
Mayonnaise, volvet net (nie gemaak van sade olies)
Olyfolie (verkieslik vir "rou"- gebruik as slaaisous en nie vir kook)
Palmolie
Varkvet
Do not eat / vermy
All seed oils
(safflower, sunflower, canola, grapeseed, cottonseed, corn)
Chocolate
Commercial sauces, marinades and salad dressings
Hydrogenated or partially hydrogenated oils including margarine, vegetable oils, vegetable fats
Alle saad olies
(saffloer, sonneblom, canola, raapsaad, katoensaadolie, koring)
Gehidrogeneerde of gedeeltelik gehidrogeneerde olies insluitend margarien, groente-olies, plantaardige vette
Kommersiële souse, marinades en slaaisouse
Sjokolade