Understanding the Role of Fats on a Ketogenic Diet
The ketogenic or "keto" diet is a very high-fat, low-carb way of eating. Unlike other diets, keto requires getting 60-80% of daily calories from fat. This drastic increase in fat intake promotes ketosis - when your body burns fat for fuel instead of carbs.
But not all fats are created equal on keto. Focusing on the healthiest fat sources is key for losing weight, reducing inflammation, boosting energy and protecting heart health.
Why Fat is Encouraged on Keto
Here's a quick overview of why high-fat foods are encouraged on a well-formulated ketogenic diet:
- Fat provides satiety and sustains energy compared to carbs.
- Ketosis is triggered by extremely low carb intake combined with high fat.
- Many vitamins A, D, E and K are fat soluble so you need dietary fat to absorb them.
- Healthy fats support hormone function, immunity, skin health, metabolism and cellular repair.
But keep in mind, more fat doesn't necessarily mean better. Let's explore how to choose the best and healthiest fat sources for keto success.
12 Best Fats for a Ketogenic Diet
Here are the top 12 healthy keto fats to focus on:
1. Extra Virgin Olive Oil
Olive oil is rich in heart-healthy monounsaturated fats and antioxidants. Studies show regular olive oil consumption lowers bad LDL cholesterol, blood pressure and stroke risk.
Use high quality extra virgin olive oil for salad dressings, cooking, marinades and dipping sauces. The light, fruity flavor adds delicious Mediterranean flair to keto recipes.
2. Avocados
Creamy, satisfying avocados provide monounsaturated fats plus fiber, vitamin K, folate and glutathione. Half an avocado contains 10 grams of fat and only 2 net carbs.
Avocados are incredibly versatile - add to smoothies, salads, sandwiches or use as a garnish. The options are endless.
3. Nuts and Nut Butters
Almonds, walnuts, pecans, Brazil nuts, macadamias and hazelnuts make perfect high-fat keto snacks or salad toppers. They provide protein, fiber and micronutrients too.
Look for raw, unsalted nuts without extra oils or sugary coatings. Nut butters like almond and peanut butter offer creamy plant-based fat as well.
4. Coconut Oil
Coconut oil contains unique medium chain triglycerides (MCTs) that boost ketone levels and energy. Studies show MCTs enhance weight loss compared to long-chain fats.
Use coconut oil for cooking, in coffee or smoothies. It has a mild tropical flavor that complements many keto recipes.
5. Ghee (Clarified Butter)
Ghee is a type of purified, lactose-free butter that contains conjugated linoleic acid (CLA) - a fatty acid linked to fat loss. It has a high smoke point and adds great buttery flavor.
Use ghee for cooking, sauting veggies or drizzled over grilled meat or fish. The possibilities are endless.
6. Grass-fed Butter
Quality butter from grass-fed cows contains vitamin K2, CLA and healthy fats like butyrate. Compared to regular butter, grass-fed is higher in omega-3s and antioxidants.
Use grass-fed butter in cooking, baking and as a spread. It's a staple for keto success.
7. Fatty Fish
Salmon, mackerel, sardines and other fatty fish offer omega-3 fats EPA and DHA, which are strongly anti-inflammatory. Aim for at least two 3-4 ounce servings per week.
Try salmon patties, tuna salad, baked cod or fish tacos. Canned fish like sardines make an easy protein-packed snack or salad topper as well.
8. Chia and Flax Seeds
These tiny seeds offer plant-based omega-3s along with fiber, protein and minerals. Chia can absorb 10 times its weight in liquid, making it perfect for keto puddings.
Sprinkle seeds onto salads or yogurt. Grind first to improve digestibility and nutrient absorption.
9. Extra Virgin Coconut Oil
In addition to coconut oil, extra virgin coconut oil offers a more distinct coconut flavor along with phenolic antioxidants. It may support metabolism and fat burning.
Use extra virgin coconut oil for light cooking, smoothies, fat bombs and more.
10. Full-fat Cottage Cheese
Cottage cheese is a fresh cheese high in protein with only 3-4 grams of carbs per half cup. Go for full-fat varieties to up your healthy dairy fat intake.
Top salads, use in dips or enjoy cottage cheese pancakes. It's very versatile on keto.
11. Heavy Cream
Heavy whipping cream is low in carbs but high in saturated fat. Use sparingly but it can add great flavor and creamy texture.
Whip into keto mousse desserts or blend into smoothies. A splash in coffee is a popular morning ritual for keto dieters as well.
12. Cacao Butter
Cacao butter (aka cocoa butter) provides stearic acid, a saturated fat that does not raise cholesterol levels. It is also very heat stable with a velvety texture.
Use cacao butter for making chocolate fat bombs, smoothies, keto baking and more. It's a handy ingredient for satisfying sweet cravings.
Fats to Limit on Keto
While keto is a high-fat diet, that doesn't mean anything goes. Here are the worst keto fats to avoid:
1. Hydrogenated Oils
Hydrogenated oils like margarine contain artery-clogging trans fats. Even small amounts significantly raise heart disease risk.
Always check labels and avoid products with "partially hydrogenated" oils, even if 0g trans fat is listed.
2. Canola Oil
While touted as "heart healthy", canola oil goes through extensive processing and heating during production. There are also GMO concerns.
Stick to less processed oils like olive, avocado and nut-based oils instead of canola.
3. Vegetable Oils
Soybean, corn, cottonseed, sunflower and "vegetable oil" blends are highly refined and pro-inflammatory. They are often rancid and usually GMO.
Read labels closely and avoid these industrial seed oils on keto. Opt for more natural, colder-pressed oils.
4. Processed Meats
Processed deli meats, hot dogs, sausage and bacon contain preservatives like nitrates that have health risks when consumed in excess.
Limit processed meats and choose fresh, uncured cuts like steak, pork chops and organic poultry instead.
5. Low-fat Dairy Products
Skim milk, 0% Greek yogurt and other low or non-fat dairy have little fat but lots of carbs. They can stall keto progress.
Choose full-fat dairy like cheese, heavy cream and sour cream to boost high quality fat intake.
Tips for Adding More Healthy Fat on Keto
Here are some simple tips to help increase your intake of healthy fats on a ketogenic diet:
Cook with Avocado Oil
Avocado oil has high smoke point for sauting and roasting. The mild flavor works well in many dishes.
Add Nuts and Seeds
Top salads, yogurt and keto baked goods with walnuts, pecans, chia seeds, pumpkin seeds and more.
Snack on Olives
Grab a handful of diced green or Kalamata olives when cravings strike. Cured olives provide a burst of savory, monounsaturated fat.
Make Fat Bombs
Blending coconut oil, cocoa powder, nut butter and stevia makes homemade fat bombs - perfect portable keto snacks.
Add Full-Fat Cheese
Grate Parmesan over zucchini noodles, make halloumi skewers or enjoy a wedge of brie. Quality cheese offers flavor and fat.
Top Meals with Avocado
Fan avocado slices over omelets, salads, quesadillas or simply enjoy half an avocado with lime juice and salt.
Drizzle Oil Dressings
Toss roasted veggies with tahini dressing. Mix olive oil, lemon juice and herbs for a simple salad topper.
With some creativity, it's easy to incorporate more of the healthiest fats into your daily keto diet.
The Takeaway on Keto Fats
Choosing quality fat sources is key on keto. Focus on incorporating monounsaturated and omega-3 fats like olive oil, avocado, nuts, seeds and fatty fish.
Limit processed oils, trans fats, refined vegetable oils and low-fat dairy. Avoid going overboard on saturated fat as well.
A well-formulated ketogenic diet focused on whole, minimally processed real foods including plenty of healthy fats leads to incredible health benefits. The type of fat makes all the difference, so be mindful of your choices.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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