The Benefits of Dietary Fat + Keto Bread Recipe

Fats Are Needed for Survival

There has been much controversy in recent years surrounding the benefits of dietary fat and the therapeutic applications of high fat diets. I must say this: fats, and specifically polyunsaturated fatty acids, are essential for us humans. What this means is that they are key for human survival and the only way to obtain them is through our diet. Amino acids, the building blocks of proteins, are too divided into essential and non-essential. Many of them are synthesized by the body, but others need to be obtained through diet. In contrast, there is no such thing as essential carbohydrates.(1)

It is true that carbohydrates are the quick-access fuel for the body and brain, but in their absence, we have the built-in mechanisms to shuttle fats and protein into the Krebs cycle to make energy -- a process called gluconeogenesis. (2), (3) This process occurs continuously in the liver, kidneys and to some extend, in the intestines but is particularly active during times of food depravation and glucose shortage. Fortunately, over the course of human evolution, our body has become well equipped to handle such circumstances. In fact, our metabolism operates more efficiently when the body is able to use fat (stable, long-term energy source) instead of glucose (quick, insulin-dependent energy source) on a consistent basis. Think about it for a minute: hunter-gatherers did not have refrigerators and the availability of food we enjoy today. They ate whenever they could catch a wild animal or fish (high in protein and healthy fat), and their carbohydrate intake consisted of berries, grasses, roots and tubers, which are all low in sugars and super high in fiber. Having to sometimes fast for prolonged periods of time, their metabolism adapted to allow them to tap into their body's fat stores in order to survive. The ability to switch from sugar burning to fat burning metabolism is encoded in our DNA.

Improve Your Metabolic Function

In the fat adapted state, you lose cravings for carbs, feel full faster at mealtimes, and stay feeling full longer, which then inspires you to eat less and still have good energy and stamina.(4) The key to becoming fat adapted and tap into your stored energy reserves is to practice periodic or intermittent fasting on a regular basis and to increase your healthy fat intake (50-80% of total daily calories) while lowering dietary carbohydrates (less than 20%, and in strict Keto diets, to even less than 10% of total calories).(5)

To be clear, you don't necessarily have to adhere to a strict ketogenic diet to become fat adapted; the ideal ratio of carbs, protein, and fat, or the ratio at which you become fat adapted, may vary depending on your individual metabolic state.