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14. It’s hard to keep up with the evolving science and changing opinions on fat. You want to believe those grilled mouthwatering steaks, roast chicken, and crunchy macadamias are also
good for you, but for years fat received a bad rap. Much of this stemmed from questionable science and proponents of the idea
that eating saturated fat caused or exacerbated heart disease and heart attacks. Turns out natural dietary fats from healthy whole foods like coconut oil, grass-fed beef, olive oil, and wild-caught fish are indeed good for you! In fact, dietary fat is essential for survival and optimal wellness. Saturated fat, in particular, has been wrongly demonized and has since been exonerated in the literature. Studies continue to show the benefits of both saturated and unsaturated natural dietary fats. Keto dieters love those healthy fats, so let’s discuss the top five reasons to eat fat. 5 Reasons to Eat More Fat1. Your Brain Loves it!The human brain is the fattiest organ in the body at around 60% fat! Your brain needs fat to function and loves using ketones as fuel! Ketones are your brain’s preferred fuel source, and they provide more cellular energy per unit of oxygen consumed when compared to glucose (sugar). People often report improvements in cognition and focus when following a ketogenic diet.
Or, if you prefer eating earlier in the day, that eating window might look like a 9 AM breakfast and a 12:30 PM lunch. Just make sure to account for enough time to eat your meals within that 4-hour window! What Are the Benefits of the Warrior Diet?The benefits of the warrior diet are similar to traditional intermittent fasting. It should be noted that these benefits are from consistent practice and will not happen overnight. Staying consistent with the warrior diet may yield benefits such as: [1] [2] Reduction in inflammationImproved insulin sensitivity and glucose managementImprovements in body composition (reduction in body fat)Healthy aging and longevity Is the Warrior Diet Safe?Generally speaking, research suggests that intermittent fasting is considered to be safe, but as always, speak with your physician first before making any dietary changes. [3] Tips & RecommendationsIf you are looking to try 20/4 intermittent fasting in combination with keto for the first time you might be wondering where to start. One thing to keep in mind is that your body will need time to adjust to this new eating schedule. Already being keto-adapted can also make the warrior diet easier. Here are a few other tips and recommendations to make your journey more smooth. Meal prep for keto and fastingPreparing your meals in advance will help make sure you get the right nutrition and save time. Make sure to drink plenty of water during your fasting window. Consume enough electrolytes during your feeding window—if you have a difficult time getting enough sodium, potassium, and magnesium into your diet, try adding an electrolyte supplement.