Sometimes a picture says it all. Two rats were fed the same calories. The rat pictured on the left was fed the standard low fat/ high carb Western diet and the rat pictured on the right was fed a high fat/low carb ketogenic diet. Notice the visceral fat covering the somewhat sickly-looking organs of the WD rat, and the lack of fat around pristine organs in the KD rat? See how awesome the liver of the Ketogenic Diet rat looks compared to the Western Diet rat. Eating keto and switching the body to fat burning cleans out the fat in a fatty liver … and in other organs. The process is made even quicker if you combine intermittent fasting. Read my posts on IF for more information.
The ways of measuring fat percentage are not always exact. So many variables can skew the results. Even the gold standard — DEXA — can give inaccurate readings with two DEXA machines from the same company giving different numbers. But if there’s one fairly reliable way of judging your fat percentage by stages during your weight loss journey, especially if your end goal is the Holy Grail of sexy fitness — 6 pack abs — it is the simple eyeball test. Comparison pics of various stages of fat loss in other pilgrims can be combined with the caliper, electronic devices, or tape measure. I actually just use the pics because I don’t want to waste my time with constant measuring. And here they are. Notice that the 6 pack appears roughly at 10% body fat in men and at about 14% in women.
This is a fantastic Keto tip. I love this tip. Noobies to this WOE (way of eating) have anxiety about getting enough healthy fat but it’s really not that hard. You can add butter to meals. You can leave some fat on cuts of meat. You might learn to love avocado which also has the added benefit of being quite high in potassium. You can cook with coconut oil (tolerates very high heat without denaturing). Use olive oil in your dressings (some fry with it but olive oil is known to break down at high heat). You can eat cheese to get your fat but be careful of that addicting casein protein–it’s an opioid. And forget what the Bread board says, eggs are your friend. But my favorite is this — because it’s so quick and easy — 1 can or tin of coconut milk a day. It has most of your daily fat need for the Keto WOE. Also, it’s bloody cheap.