Fueling Your Revero Diet With the Right Fats

What types of fats, how much fat, and how to include them in your diet

Your Revero low-carbohydrate diet is based on fat and protein, limiting carbohydrates to under 30 grams per day. Helping your body use fat for fuel means getting enough fat in your diet. On Revero, meat, full-fat dairy, nuts, and oils provide the fat you need. Being on a low-carbohydrate diet with enough fats to put you in a state of nutritional ketosis promotes satiety. This makes it easier to control appetite, eat slightly smaller portions, and snack less.  

• What type of fats should I be eating?
• How do I know if I’m getting enough?
• What fats should I avoid?

This article will answer these questions and show how this diet can help you meet your health goals. Ask your Revero coach if you have any additional questions about fats. 

Signs That Your Fats Are About Right:

• Dropping pounds but not too slowly or fast
• No food cravings
• Stable blood sugar
• Stable energy, particularly after eating
• No constant hunger
• No diarrhea, constipation, or greasy floating stools

Signs That You’re Eating Too Much Fat:

• You’re staying in ketosis, but not losing any weight
• Feeling nauseous or having an upset stomach after eating
• Gaining weight instead of maintaining your weight

What Are Revero-Approved Fats?

• Olive oil, macadamia nut oil, avocado, or coconut oil 
• Butter or ghee
• Tallow, duck or other poultry fat, bison fat, bacon fat, or lard

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On your Revero diet, you want to consume saturated and monounsaturated fats for most of your fats. 

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Saturated fats are less susceptible to oxidation spoilage, improve HDL cholesterol levels and total to HDL cholesterol ratios, and have been shown to reduce overall mortality and risk of stroke. 

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Monounsaturated fats are believed to improve cardiovascular disease risk. You only need a small amount of polyunsaturated fat in the form of omega-3, found in fish such as salmon, to reap the benefits of this type of fat. Here is a list that shows a breakdown of some fats:

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• Beef or lamb tallow: 43% saturated, 50% monounsaturated, 4% polyunsaturated
• Lard (pork fat): 39% saturated, 45% monounsaturated, 11% polyunsaturated
• Butter: 69% saturated, 25% unsaturated, 5% polyunsaturated
• Olive oil: 14% saturated, 73% monounsaturated, 11% polyunsaturated
• Coconut oil: 90% saturated, 9% monounsaturated. About 50% of the fats in coconut oil are medium-chain fatty acids such as lauric acid. 
• Avocado oil: 14% saturated 69% monounsaturated, 16.6% polyunsaturated 
• Macadamia nut oil: 14-21% saturated, 77-80% monounsaturated, 1-7% polyunsaturated
• Duck fat: 28% saturated fat, up to 55% monounsaturated fat, 14% polyunsaturated

Fats to Avoid

• Hydrogenated or trans fats are common in margarine or processed foods. These processed fats promote inflammation and calcification in arterial cells, promoting atherosclerosis and heart disease.
• Seed oils are very high in omega-6 polyunsaturated fats. These include cottonseed, canola, corn, sunflower, or safflower oils. These oils are believed to promote heart disease.

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Adding Fats to Your Food Effortlessly

• Mix some herbs into butter, then add that to your steak, chicken, or fish portion.

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• Add sour cream or heavy cream to scrambled eggs or an egg shake.
• Make a dressing with olive, avocado, or macadamia oil for a crunchy salad or roasted veggies.
• Use tallow or lard to lightly saute your zucchini, mushrooms, or green beans.
• Top your favorite vegetables with butter or herbed butter.

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• Add 1 or 2 tablespoons of heavy cream to your coffee.
• Add 2 tablespoons of heavy cream to your sauteed asparagus or mushrooms for a creamy flavor boost.

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After you’ve achieved your desired weight loss, you may find that your body needs more fat to stabilize your weight and stop losing. Listen to your body's hunger and satiety cues to know what your body needs. 

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