What are the best healthy fats for a keto diet. How can you incorporate keto-approved fats into your meals. Which fats should you avoid on a ketogenic eating plan. Discover the top keto-friendly fat sources to optimize your health and reach ketosis.

Understanding the Role of Healthy Fats in the Ketogenic Diet

The ketogenic diet has gained significant popularity in recent years, with many health enthusiasts and celebrities embracing this low-carb, high-fat eating plan. At its core, the keto diet aims to shift the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. This metabolic state can lead to various health benefits, including weight loss, improved mental clarity, and increased energy levels.

But what exactly are healthy fats, and why are they so crucial for keto success? Healthy fats are typically monounsaturated and polyunsaturated fats found in whole, natural foods. These fats play a vital role in supporting overall health, brain function, and heart health. On a ketogenic diet, they become the primary source of energy, making their inclusion essential for achieving and maintaining ketosis.

The Science Behind Ketosis

Ketosis occurs when the body’s production and utilization of glucose decrease, leading to a reduction in the breakdown of muscle protein for energy. Instead, the body turns to fat as its primary fuel source. This metabolic shift can result in several benefits:

• Efficient fat burning
• Preservation of muscle mass
• Stabilized blood sugar levels
• Increased mental clarity and focus

To achieve ketosis, it’s crucial to consume the right types and amounts of fats while limiting carbohydrate intake. This balance allows the body to adapt to using fat for fuel, potentially leading to improved health outcomes and sustainable weight management.

Top 10 Healthy Fats to Incorporate into Your Keto Diet

When following a ketogenic diet, it’s essential to focus on high-quality, nutrient-dense fat sources. Here are ten healthy fats that are particularly beneficial for those on a keto eating plan:

1. Walnuts: Omega-3 Powerhouses

Walnuts are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These heart-healthy nuts not only provide a satisfying crunch but also offer numerous health benefits. How can you incorporate walnuts into your keto diet? Try adding them to salads, using them as a topping for keto-friendly yogurt, or enjoying them as a quick snack between meals.

2. Brazil Nuts: Selenium-Rich Fat Source

Brazil nuts are not only rich in healthy fats but also an excellent source of selenium, a mineral crucial for thyroid function and immune health. These nuts have a unique, buttery flavor that makes them a delicious addition to any keto meal plan. Consider using Brazil nuts as a base for homemade nut butter or chopping them finely to use as a crust for keto-friendly baked goods.

3. Hemp Seeds: Perfect Balance of Omega Fatty Acids

Hemp seeds are a nutritional powerhouse, offering a perfect balance of omega-3 and omega-6 fatty acids. These tiny seeds are also rich in protein and fiber, making them an ideal addition to a ketogenic diet. How can you use hemp seeds in your meals? Sprinkle them over salads, blend them into smoothies, or use them as a coating for keto-friendly chicken or fish dishes.

4. Chia Seeds: Fiber-Rich Fat Source

Chia seeds have been used for centuries as a source of sustained energy and nutrition. These tiny seeds are packed with healthy fats, fiber, and protein, making them an excellent choice for those on a keto diet. To incorporate chia seeds into your meals, try making chia seed pudding with unsweetened almond milk, using them as an egg substitute in baking, or adding them to your favorite keto smoothie recipes.

5. Olive Oil: Mediterranean Keto Staple

Olive oil is a versatile and heart-healthy fat that’s been a staple of the Mediterranean diet for centuries. Its high content of monounsaturated fats and antioxidants makes it an excellent choice for keto dieters. How can you use olive oil in your keto cooking? Use it as a base for homemade salad dressings, drizzle it over roasted vegetables, or use it for low-heat cooking methods like sautéing.

6. Avocados: Nutrient-Dense Keto Superfood

Avocados are often hailed as a superfood, and for good reason. They’re rich in monounsaturated fats, fiber, and various vitamins and minerals. On a keto diet, avocados can help you feel satiated and provide a creamy texture to many dishes. Try mashing avocado on keto-friendly toast, using it as a base for chocolate mousse, or simply enjoying it with a sprinkle of salt and pepper.

7. Coconut Oil: Medium-Chain Triglycerides for Quick Energy

Coconut oil is a popular fat source among keto dieters due to its high content of medium-chain triglycerides (MCTs). These fats are easily digested and can be quickly converted into energy, making them ideal for those on a ketogenic eating plan. How can you incorporate coconut oil into your diet? Use it for cooking at high temperatures, add it to your morning coffee for a keto-friendly boost, or use it as a base for homemade fat bombs.

8. Grass-Fed Butter: Rich in Conjugated Linoleic Acid

Grass-fed butter is not only delicious but also rich in conjugated linoleic acid (CLA), a type of fatty acid that may have various health benefits. It’s also a good source of vitamins A, D, E, and K2. To use grass-fed butter in your keto diet, try adding it to your morning coffee for a satisfying “bulletproof” beverage, using it to sauté vegetables, or melting it over grilled meats for added flavor and nutrition.

9. Macadamia Nuts: High in Monounsaturated Fats

Macadamia nuts are one of the highest sources of monounsaturated fats among all nuts, making them an excellent choice for those on a keto diet. They’re also low in carbs and high in fiber, which can help support digestive health. How can you enjoy macadamia nuts on a keto diet? Snack on them raw, use them to make a creamy nut milk, or grind them into a flour for keto-friendly baking.

10. Salmon: Omega-3 Rich Protein Source

While not strictly a “fat,” salmon is an excellent source of omega-3 fatty acids, particularly EPA and DHA. These fatty acids are crucial for brain health, inflammation reduction, and overall well-being. On a keto diet, salmon can provide a perfect balance of healthy fats and high-quality protein. Try grilling salmon with a lemon butter sauce, using it in keto-friendly sushi rolls, or flaking it over a bed of leafy greens for a nutrient-dense meal.

Balancing Omega-3 and Omega-6 Fatty Acids on a Keto Diet

While incorporating healthy fats into your keto diet is crucial, it’s equally important to maintain a proper balance between omega-3 and omega-6 fatty acids. The typical Western diet often contains an excess of omega-6 fatty acids, which can promote inflammation when consumed in disproportionate amounts.

Ideally, the ratio of omega-6 to omega-3 fatty acids should be close to 1:1. However, in many modern diets, this ratio can be as high as 15:1 or even 17:1. To improve this balance on a keto diet, focus on increasing your intake of omega-3 rich foods while moderating your consumption of omega-6 sources.

Strategies for Improving Your Omega Fatty Acid Balance

1. Increase consumption of fatty fish like salmon, mackerel, and sardines
2. Use flaxseed oil or chia seeds in smoothies and salad dressings
3. Snack on walnuts and hemp seeds
4. Limit processed foods and vegetable oils high in omega-6
5. Choose grass-fed meats over conventional options when possible

By consciously working to improve your omega fatty acid balance, you can potentially enhance the anti-inflammatory benefits of your ketogenic diet and support overall health.

The Importance of Quality When Choosing Keto-Friendly Fats

When following a ketogenic diet, it’s not just about consuming high amounts of fat – the quality of those fats matters significantly. Opting for high-quality, minimally processed fats can make a substantial difference in your overall health and the effectiveness of your keto diet.

Characteristics of High-Quality Fats

• Minimally processed or unrefined
• Sourced from whole foods
• Rich in beneficial nutrients and antioxidants
• Free from harmful additives or trans fats
• Sustainably and ethically produced when possible

By prioritizing these characteristics when selecting your fat sources, you can ensure that your keto diet not only helps you achieve ketosis but also supports your overall health and well-being.

Potential Pitfalls: Fats to Avoid on a Keto Diet

While the ketogenic diet emphasizes high fat intake, not all fats are created equal. Some types of fats can be detrimental to your health and may hinder your progress on a keto diet. Here are some fats you should avoid or limit:

Trans Fats: The Hidden Danger

Trans fats, often found in processed foods, fried items, and some margarines, have been linked to various health issues, including increased inflammation and heart disease risk. These artificial fats have no place in a healthy keto diet and should be avoided entirely.

Highly Processed Vegetable Oils

Oils like soybean, corn, and canola are often highly processed and may contain high levels of omega-6 fatty acids. While some omega-6 is necessary, excessive amounts can promote inflammation. Instead, opt for cold-pressed, unrefined oils like extra virgin olive oil or avocado oil.

Excessive Saturated Fats

While some saturated fats can be part of a healthy keto diet, consuming them in excess may increase your risk of heart disease. Focus on getting your fats from a variety of sources, including monounsaturated and polyunsaturated fats, rather than relying heavily on saturated fat sources.

Practical Tips for Incorporating Healthy Fats into Your Keto Meals

Now that you understand the importance of healthy fats in a ketogenic diet, you might be wondering how to practically incorporate them into your daily meals. Here are some easy and delicious ways to boost your healthy fat intake:

Breakfast Ideas

• Add a tablespoon of MCT oil or coconut oil to your morning coffee
• Make a keto-friendly smoothie with avocado, chia seeds, and coconut milk
• Prepare scrambled eggs with grass-fed butter and spinach

Lunch and Dinner Options

• Top your salads with olive oil-based dressings and a handful of nuts
• Grill salmon and serve it with a side of roasted vegetables drizzled with avocado oil
• Make a cauliflower rice stir-fry using coconut oil as your cooking fat

Snack Ideas

• Enjoy a small handful of macadamia nuts or walnuts
• Spread almond butter on celery sticks
• Make keto-friendly fat bombs using coconut oil, cocoa powder, and stevia

By incorporating these ideas into your meal planning, you can ensure a steady intake of healthy fats throughout the day, supporting your ketogenic lifestyle and overall health.

Monitoring Your Fat Intake: Finding the Right Balance

While healthy fats are a crucial component of the ketogenic diet, it’s important to remember that moderation is key. Consuming excessive amounts of any macronutrient, including fat, can lead to weight gain and potential health issues. Here are some tips for finding the right balance:

Track Your Macros

Use a food tracking app or journal to monitor your daily intake of fats, proteins, and carbohydrates. This can help ensure you’re staying within the recommended macronutrient ratios for a ketogenic diet, typically around 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates.

Listen to Your Body

Pay attention to how you feel after consuming different types and amounts of fats. Some people may find they feel best with slightly lower fat intake, while others may thrive on higher amounts. Adjust your intake based on your energy levels, satiety, and overall well-being.

Consider Your Activity Level

If you’re highly active or an athlete, you may require more calories and potentially a different macronutrient balance compared to someone who is more sedentary. Consult with a nutritionist or healthcare provider to determine the best approach for your individual needs.

Rotate Your Fat Sources

Don’t rely on a single type of fat for all your meals. Rotate between different healthy fat sources to ensure you’re getting a variety of nutrients and fatty acid profiles. This can help prevent potential nutrient deficiencies and keep your meals interesting and enjoyable.

By following these guidelines and paying attention to your body’s signals, you can find the right balance of healthy fats to support your ketogenic lifestyle and optimize your health.

10 Healthy Fats That Were Practically Made for the Keto Diet

Just like the recent popularity of the Mediterranean diet, the ketogenic diet has gained wider attention of late. It seems like every key player in the wellness community, from nutritionists to celebrities (like Halle Berry), has commented—if not enlisted themselves—on this particular eating regimen. Its premise is simple: Cut back on carbs and load up on healthy fats and protein because, believe it or not, the term “healthy fats” is not an oxymoron. They do exist. The goal of the keto diet is for the body to reach a state of ketosis, which, according to Kelly LeVeque, is when “there is a decrease in the production and utilization of glucose. There is also a decrease in the breakdown of protein (found in your muscles) to be used for energy. So your body burns fat without sacrificing any muscle.”

Meet the Expert

Kelly LeVeque is a holistic nutritionist, wellness expert, celebrity health coach, and best-selling author of Body Love. Her A-list clients include Jessica Alba, Molly Sims, and Chelsea Handler. She is based in Los Angeles.

In other words, your body learns to burn an alternative energy source for fuel, not the traditional carbohydrates or protein. Instead, it burns fat as its main energy source, which can lead to weight loss, muscle retention, and maintenance of metabolic rate. Exciting, right? In order to reach ketosis, though, you need to know what to eat. We’re talking about keto-approved healthy fats that will fuel your body while keeping you feeling full and satiated. Keep scrolling to see the 10 healthy fats that nutritionists recommend eating as part of a healthy keto diet. Spoiler alert: Avocados made the list. 

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Walnuts

According to Lyuda Bouzinova, co-founder of Mission Lean, ACE-certified fitness nutrition specialist, and personal trainer, “Healthy fats are those that come from single-ingredient, all-natural foods like avocado, nuts, and salmon. They are listed under monounsaturated and polyunsaturated fat on the nutrition label. They are important to consume for general health—to avoid disease, improve heart health, and boost your brain functioning.” A good place to start when incorporating healthy fats into your diet is with walnuts, which are rich in omega-3s (which are themselves a type of healthy fatty acid).

Brazil Nuts

“The macronutrient ‘fat’ is not responsible for making anyone fat,” Bouzinova continues. “What makes people overweight and unhealthy is a diet consistently filled with saturated fats, refined carbohydrates, and unnatural, processed foods. Consuming the proper amount of healthy fats is crucial for your body and mind to function properly and stay healthy.” 

That’s why she recommends eating Brazil nuts, which are a natural source of healthy fat, much like walnuts. We like the fact that they’re easy to incorporate into a number of dishes, especially when it comes to breakfast. By the way, if you want to pair healthy fats with something sweet, reach for some strawberries. “Strawberries have a low amount of sugar and carbs (compared to all other fruit), so they are an acceptable snack on the keto diet when you are really craving something sweet,” she says. 

Hemp Seeds

Monica Auslander Moreno, MS, RD, LD/N, nutrition consultant for RSP Nutrition, recommends stocking up on hemp seeds if following a ketogenic diet. They’re rich in ALA, which is a type of omega-3 fatty acid. “There are a variety of different fats (made up of fatty acids) out there,” she says. “We always hawk the omega-3s because historically, Western diets don’t consume enough to be beneficial (anti-inflammatory) in the body. We consume too may omega-6s, and we should ideally maintain a ratio of one to one. Americans hover more around 15 or 17 to one (of six to three).” Hemp seeds can help even out this ratio, providing omega-3s instead of omega-6s. 

Chia Seeds

Chia seeds are kind of a wunderkind of the wellness community. Although the buzz that surrounds them is relatively new (at least it is in the States), they’ve been around for millennia, boasting some serious health benefits all the while. Sprinkle some in your morning smoothie, on salads, or in nut butter. 

Stocksy

Olive Oil

Olive oil is another healthy fat recommended by Moreno. Funnily enough, this is a staple of both the ketogenic and Mediterranean diets, so it’s a good ingredient to cook with if you’re looking to combine the two in a happy medium. 

Avocado

See? We weren’t lying when we said avocado is allowed. In fact, it’s encouraged. It provides healthy fats that will nourish the body and satiate us, so as to keep us from reaching for snacks post-meals. Just also know that it is indeed possible to eat too much of a healthy fat. Even avocado. As Moreno explains, “An overconsumption without expending ANY calories, whether it comes from carbohydrate, fat, or protein, will lead to weight gain. So it’s not that you won’t gain weight if all you eat are walnuts (high in omega-3s). It’s that these fatty acids are essential to your body’s functions and fight disease.”

In other words, it’s important to create a diet that’s rich in a variety of vitamins, minerals, and nutrients, regardless of what specific eating plan you follow. Incorporate avocado into smoothies, salads, and baked dishes, along with other foods. Don’t eat them alone as if they’re a full meal. It doesn’t matter if they’re approved for the keto diet or not, eating too much of one thing will never do you any good. 

Salmon

Salmon is a classic keto food since it’s rich in healthy fatty acids. It’s tasty, too. Eating fresh salmon can encourage a state of ketosis while also providing you with a lot of necessary protein. 

Grass-Fed Beef

The same goes for other meat. Moreno says beef, venison, bison, and sardines are all adequate sources of protein and fatty acids. Just make sure they’re fresh and grass-fed if possible so as to avoid extra preservatives or additives.

Stocksy

Eggs

Eggs are naturally low in carbs and high in protein, which makes them an ideal food to incorporate into a keto lifestyle. We like the fact that they’re so versatile. Eat them hard-boiled, scrambled, in a quiche, or in an omelet. The possibilities are endless. 

Dairy

Certain dairy products are keto-approved, which may surprise you considering the recent buzz surrounding dairy-free living. Many dairy products happen to be low-carb, which is why they make the cut (unfortunately, no, ice cream does not). Cheese does, as does full-fat yogurt and even real cream. This means that Sunday brunch situations can be salvaged, since charcuterie boards are still on the table. 

Next, read all about the differences between the ketogenic diet and the Whole30 diet. Hint: It’s simpler than you think.

The Best and Worst Fats to Consume on Keto

The Best and Worst Fats to Consume on Keto

Posted 3 years ago

Luke Jones

Author

Tony O’Neill, PT, DPT, MSc, RDN

Author and Scientific Reviewer

Expert Approved

61 Likes

You’re no doubt aware that a Ketogenic diet is primarily made up of high-fat foods. In fact, fat typically accounts for upwards of 65% of calories on Keto.

As a Keto beginner, it’s easy to assume that fat is fat, and as long as a food is low-carb, you’re good to go. But this isn’t necessarily the case…

You see, not all fats are created equally. In fact, the type of fats you choose could make or break your Keto diet…

Today we’ll help clear things up, exploring some of the best fats for Keto, and ones to avoid or limit for optimum results. 

Let’s take a look.

Fat is an essential macronutrient used as a fuel source in numerous bodily processes, including building cell membranes, absorbing vitamins and minerals, and more.

It’s important to remember that eating dietary fat doesn’t necessarily mean you’ll gain body fat.

In fact, studies suggest that low-carb, high-fat diets may result in greater long-term weight loss when compared to conventional high-carb, low-fat diets [*]

When you’re looking to consume healthy, Keto-friendly fats, there are three main types to consider:

1. Saturated fats
2. Monounsaturated fats
3. Polyunsaturated fats

Let’s take a look at each of those in more detail.

Saturated fat gets a bad rap. Early animal studies lead to the widespread belief that saturated fats are harmful, and this gave rise to the low-fat craze in the ’70s and ’80s.

However, the good news is that a more recent, in-depth meta-analysis found no link between dietary saturated fat intake and an increased risk of cardiovascular disease [*] or type 2 diabetes [*]

In fact, it seems there may be some benefits to moderate saturated fat consumption:

• Saturated fat may reduce levels of lipoprotein-a (Lp(a)), a substance that strongly correlates with heart disease risk [*]
• It may also raise HDL – levels of heart-healthy ‘good cholesterol’ [*]
• MCT oil, a type of saturated fat extracted from coconut oil, has been linked with weight loss [*], improved neurological health [*], and may even support healthy blood sugar levels [*].

Saturated fats are abundant in animal products, but can also be found in a handful of plant-based foods. Common sources include:

• Red Meat
• Eggs
• Butter
• Ghee
• Full Fat Dairy
• Coconut Oil
• Coconut Milk
• MCT Oil
• Cocoa Butter

Pro tip: Saturated fats are typically more stable at a high-heat when compared to other fats, making them perfect for cooking with! 

Polyunsaturated fats are important for a whole host of reasons, and can be split into two major classes:

1. Omega-3 Fats
2. Omega-6 Fats

Both are essential fatty acids, meaning your body cannot produce them and they need to be sourced from your diet.  

While both types of fat are needed, it’s important to maintain a healthy balance between the two. Consuming an excess of Omega-6s in relation to Omega-3s may promote inflammation and poor health outcomes [*].

Ideally, we’re aiming for a 1:1 ratio, but in the standard western diet, the ratio is often more than 16:1 Omega-6:Omega-3 [*]. 

Omega-3 fatty acids have been linked to a number of potential health benefits, including:

• Improved cognitive function and decreased rate of cognitive decline [*].
• Reduced risk of cardiovascular disease mortality [*].
• Improved outcomes with mental health challenges like depression [*].

On your Keto diet, there are a few types of Omega-3s. Aim to consume a mix of both on a regular basis:

• DHA & EPA. These are long-chain Omega-3s found in fatty fish like salmon and mackerel, fish oil, and certain algae. They are important for heart health and brain function.
• ALA. These short-chain Omega-3s are converted to DHA and EPA in the body, but the conversion process is not always that efficient – just 2–10% of the ALA you consume is converted [*]. Good sources include flax, hemp seeds, chia, and walnuts. 

It’s best to prioritize Omega-3 sources over Omega-6s, but there are still some healthy foods that contain the latter: 

• Extra Virgin Olive Oil
• Sesame Oil
• Walnuts
• Pine Nuts
• Eggs
• Sunflower Seeds

Keep in mind:

Polyunsaturated fats tend to spoil faster than other fats due to their chemical structure [*], so are best stored in cool dark places, and should be refrigerated once opened.  

And whereas saturated fats are typically heat-stable, polyunsaturated are more volatile, and can lead to free radical production and inflammation if heated. So reserve your poly fats for salad dressings!

Monounsaturated fats are the superstars of the heart-healthy Mediterranean diet, and come with an array of potential benefits: 

• Unsaturated fats may aid with weight loss [*] – more so than a low-fat diet [*].
• They have also been linked with reduced inflammation [*].
• They support heart health by lowering cholesterol [*] and blood pressure [*].

• Avocado
• Avocado Oil
• Olives
• Extra Virgin Olive Oil
• Almonds
• Cashews
• Pumpkin Seeds

Feast on Healthy Fats: Check out the Carb Manager library of delicious, nutritious Keto recipes – jam-packed with healthy fats. Click here to take a look

Now you know which healthy fat sources to stock up on for Keto, let’s take a look at some of the ones to avoid or limit. 

For the most part, it’s best to steer clear of trans-fats and overly processed polyunsaturated fats.

Certain trans-fats, like vaccenic acid, are found naturally in meat and dairy, and are generally health-promoting. In fact, vaccenic acid has no relationship with risk of heart disease, obesity, and diabetes [*]. 

The trouble lies with artificial trans-fats.

These are formed through the processing of polyunsaturated fats, turning liquid oils into solid fats via a process called hydrogenation. This is why you’ll often see them labeled as hydrogenated or partially hydrogenated oils.

Artificial trans-fats are typically used to extend the shelf life of processed foods. You’ll find them in many baked goods, margarine, cookies, fries, processed meats, and fast food. 

With convenience unfortunately comes a range of potential health risks [*]:

• Increased weight gain and abdominal fat deposits.
• Increased risk of cardiovascular disease.
• Increased risk of developing type-2 diabetes. 
• Negative impact on pregnancy.
• Impaired metabolism of essential fatty acids needed for cognitive health.

For best results on Keto, aim to avoid or minimize trans-fats, and instead replace them with healthy Keto fats mentioned earlier in the article. 

It’s also important to be mindful of your intake of overly-processed polyunsaturated fat sources like generic vegetable oil – often produced from GMO sources and rich in inflammatory Omega-6 fatty acids.  

Below you’ll find some simple, delicious swaps to get you started.

• Margarine for Coconut Oil
• Vegetable Oil for Extra Virgin Olive Oil
• French Fries for Butternut Fries
• Pizza for Keto Cauliflower Pizza
• Cookies for Keto Cookies
• Boxed Cakes for Vanilla Keto Cake

Because Keto is a diet that relies so heavily on fats, it’s super important to ensure you’re getting the highest quality sources possible. 

That means a good balance between animal and plant-based saturated, monounsaturated and polyunsaturated fats, and minimizing or avoiding artificial trans fats where you can.

The key takeaway is to do your best and aim for a wide range of healthy high-fat foods that set you up for long-term success!

• Keto Beginners Series
• What to Eat

Healthy and healthy fats on a keto diet

Fat is one of the three macronutrients found in food. On a keto or low carb diet, fat is the main source of energy, so choosing healthy fats and getting the right amount of healthy fats is important. In this guide, you will find information about what you need to know about fats on a restricted carbohydrate diet.

1. What are fats and what role do they play in the body?
2. How are fats absorbed in the gastrointestinal tract?
3. What is cholesterol?
4. What types of fat can you eat?
5. Which types of fat should be avoided?
6. How much fat should you eat?

What are fats, what role do they play in the body?

Fats are found in foods of both animal and vegetable origin. While the main job of fat is to provide your body with energy, it performs a number of other important functions, including:

• Aids in the absorption of fat soluble vitamins A, D, E and K
• Regulates inflammation and immunity
• Supports cellular health, including skin and hair
• Increases the energy content of food, which makes you feel full

Fat in food is present in form of triglycerides. Each triglyceride contains a glycerol molecule, to which 3 fatty acid molecules are attached, consisting of carbon and hydrogen atoms.

Fatty acids are classified according to the number of bonds between carbon molecules in the chains, as well as the length of the chains.

Saturated and unsaturated fatty acids

• Saturated fats do not have double bonds between the carbon molecules in the chains. They are “saturated” with hydrogen and remain solid at room temperature. Healthy sources of saturated fat include butter, buttercream, and ghee.
• Monounsaturated fats have one double bond between the carbon molecules in the chains. Healthy sources of monounsaturated fats include olive oil, avocados, and nuts.
• Polyunsaturated fats have more than one double bond between carbon molecules in their chains. Healthy sources of polyunsaturated fats include oily fish, grass-fed meats, and eggs.

There are two families of polyunsaturated fatty acids: omega-3 and omega-6 fatty acids. They are named for the position of the first double bond in their carbon chains.

Fatty acid chain length

• Short chain fatty acids have 5 or fewer carbon atoms. Short-chain fatty acids are present in small amounts in butter and cream.
• Medium chain fatty acids (also known as medium chain triglycerides or MCT fats) have 6 to 12 carbon atoms. Examples of foods that contain medium chain fatty acids include coconut oil and MCT oil. Butter and cream also contain small amounts of MCTs.
• Long chain fatty acids have 13 or more carbon atoms. Most of the fats in food are made up of long-chain fatty acids. Examples of foods containing long chain fatty acids are meat, poultry, fish, dairy products, nuts, seeds, avocados, and olives.

Read more about what fats to eat here.

How are fats absorbed in the gastrointestinal tract?

After the digestion of foods containing fats, triglycerides break down into individual fatty acids and glycerol.

Both saturated and unsaturated long chain fatty acids are absorbed into the bloodstream, bind to cholesterol and proteins, and are transported throughout the body for use or storage as body fat.

Short and medium chain fatty acids are absorbed differently. Instead of being transported throughout the body, they go straight to the liver, where they can be converted into ketone bodies and used as a quick source of energy. In addition, they are less likely to be stored as body fat compared to long-chain fatty acids.

What is cholesterol?

Cholesterol is a waxy substance found only in animal products. Unlike fatty acids, it does not provide us with energy. However, the body needs it in order to produce steroid hormones, vitamin D, and bile acids that help digest fats. All of our cells create cholesterol; in fact, most of the cholesterol in the blood comes from our bodies, not from food. Cholesterol from food usually does not raise blood cholesterol levels much, if at all, and therefore, most likely, it does not affect the risk of developing cardiovascular diseases.

What types of fat can you eat?

We recommend eating fats found in minimally processed natural foods.

For decades, the American Heart Association and other health organizations have advised people to reduce their intake of saturated fats. Unfortunately, this recommendation is based mainly on low-quality research in food epidemiology. However, most high-quality, randomized controlled trials have not shown an association between saturated fat intake and heart disease. Because of this, the role of natural saturated fats in a healthy diet is being redefined.

Saturated fat is found in a number of healthy foods that should be added to a keto or low-carb diet.

In addition, food is never 100% saturated, monounsaturated or polyunsaturated fat. For example, fatty meat contains roughly equal amounts of monounsaturated and saturated fat, and a small amount of polyunsaturated fat.

However, some foods are dominated by one type of fat. For example, we consider butter a good source of saturated fat and olive oil a good source of monounsaturated fat.

Below are some good sources of each type of fat.

Saturated fat

• Butter and ghee
• Cream, whipped cream and coconut cream
• Coconut oil
• Cheese
• Lard

Monounsaturated fats

• Olives and olive oil
• Avocado and avocado oil
• Macadamia and macadamia nut oil
• Almonds, Brazil nuts, hazelnuts, pecans
• Lard

Polyunsaturated fats

Omega-3

herring, sardines, anchovies)
• Grass-fed animals
• Dairy products grass-fed animals
• Eggs
• Seaweed
• Chia seeds
• Flax seeds
• Hemp seeds
• Walnuts

Omega-6

• Found in almost any fat-containing food, including meat, nuts and seeds.
• Vegetable and seed oils ( especially safflower oil, sunflower oil, soybean oil, cottonseed oil and corn oil), and processed foods that contain them, are often the main source of omega-6 polyunsaturated fatty acids in modern Western diets. We recommend minimizing the consumption of these vegetable and seed oils because they are highly processed.

Try to maintain the correct ratio of omega-6/omega-3 fatty acids

Omega-6 linoleic acid and omega-3 alpha-linolenic acid are considered essential fatty acids, since the body cannot produce them on its own, so they must be consumed in food. Alpha-linolenic acid is found mainly in the seeds.

The most important omega-3 fats are EPA (eicosapentaenoic acid, EPA) and DHA (docosahexaenoic acid, DHA), which are found in oily fish and grass-fed meats. These long-chain fats are essential for brain health, inflammation control, and cell building. They may reduce risk factors for heart disease, although research is mixed.

Although alpha-linolenic acid can be converted to EPA and DHA in the body, this conversion is not very efficient.

Achieving a balance of omega-3 and omega-6 fatty acids is very important.

It is believed that the human diet previously contained approximately equal amounts of omega-3 and omega-6 fats. However, due to the heavy reliance on processed foods, many Western diets today contain more than 15 times more omega-6s than omega-3s.

It is not fully understood how such a change in diet can affect our health, but we believe that it makes sense to stick to the diet that our ancestors followed for many centuries.

Eating oily fish at least twice a week, choosing grass-fed meats and dairy products, and eating foods that are minimally processed can help improve your omega-3/omega-6 fatty acid ratio.

Healthiest cooking fats

Saturated fats such as butter, ghee, coconut oil and lard are the best options for cooking over a fire. These fats are heat stable and do not oxidize when exposed to high temperatures, as do the less stable polyunsaturated fats in vegetable and seed oils.

Some monounsaturated fats, like olive oil, are also suitable for high temperature cooking because they remain fairly stable when heated.

It is best to avoid using polyunsaturated fats such as sunflower or corn oil for cooking at very high temperatures. When heated, these fats are oxidized or damaged.

Avocado oil, rich in monounsaturated fats, also oxidizes easily at high temperatures.

At the same time, there is evidence that vegetable oils are probably great for cooking at lower temperatures for short periods of time. But to minimize any risk, we recommend cooking over a fire with butter, lard, or other heat-resistant fats, and using avocado oil to make salad, mayonnaise, or other recipes that don’t require heat.

Learn more

Learn more about fats and sauces on a low carb diet in our complete guide Low Carb Fats and Sauces

What Types of Fat Should I Avoid?

We recommend avoiding trans fats (also known as partially hydrogenated oils) due to their adverse effects on risk factors for heart disease.

Luckily it’s fairly easy today as they are banned in Europe and should be restricted from importation into the US by 2021.

The health effects of processed vegetable and seed oils such as safflower, sunflower, corn and soybean oils have not yet been adequately studied by science.

These oils are highly processed and rich in omega-6 polyunsaturated fatty acids, of which many of us are already getting more than we need.

Safflower, sunflower and other high oleic oils are better because they contain at least 70% monounsaturated fat and very little omega-6 fatty acids. This raises the smoke point slightly. On the other hand, they are subjected to a high degree of processing.

Although there is no conclusive evidence that vegetable or seed oils are harmful to our health, we recommend consuming natural fats such as butter, olive and coconut oil, while minimizing the use of highly processed vegetable oils.

How much fat should you eat?

On a low-carb or keto diet, most people do not need to count calories or fat. By keeping carbohydrate intake low and protein intake fairly wide, most people can eat as much fat as they want to feel satisfied and full after a meal. This, as a rule, allows you to quickly approach the achievement of the desired weight.

If you still want to count your fat intake, follow these general guidelines:

The amount of fat you should eat on a keto or low carb diet depends on a number of factors, including the amount of protein and carbohydrates you eat, your current weight and desired weight. Are you trying to lose weight, maintain your current weight, or want to gain weight?

Determine your protein and carbohydrate needs first, then fill in the rest of your energy needs with fat.

In general, keto diets are higher in fat than low-carbohydrate diets. The keto diet typically provides about 70-80% of calories from fat, compared to about 50-65% of calories for a more liberal low-carb diet.

You may have heard that on a keto diet, the more fat you eat, the more fat you lose. This is absolutely not true. If you eat more fat than you need to be satiated, it can slow down or stop weight loss, even if you eat very little carbs.

This includes the medium chain fats found in coconut oil and MCT oil, which are usually burned rather than stored. Your body burns its own fat more slowly if it has an excess of fat from food, regardless of type.

Important, while adding less fat to your diet can help you burn more of your own body fat, don’t make the mistake of trying to follow a diet that is low in both carbohydrates and fats – you’ll end up feeling constantly haunted. hunger. Suffering from hunger for a long time is of little use. Eat enough fat to feel full and satisfied after eating, but don’t overeat.

Once you reach your desired weight, add a little more fat to your meals while continuing to eat the same amount of carbs and protein. This may help you maintain your weight for the long term. This usually happens automatically if you trust your feeling of hunger.

Francesca Spritzler. This article was translated from DietDoctor, one of the largest information resources on keto and low-carb diets

Fats on the keto diet. What kind of fats are available?

Flavorful, fat-rich meals spiced with hearty, creamy sauces. .. A low-carb keto diet can be damn good! Fat is a great flavor enhancer. With it, any dish becomes tastier. And if there is enough fat, then it is also satisfying. Get ready for a new amazing take on yummy!

Remember this fact – for the keto diet to be enjoyable, it must be high in fat. Do not be afraid to eat fat, natural fats are good for the body. Don’t stay hungry – add enough fat to your diet to keep you feeling full long after you eat. At the start of the keto diet, eating a lot of fat will probably seem unusual to you. Everything is fine with you.

This article presents 10 secrets on ways to eat more fat.

1. Start with high-fat whole foods

Say goodbye to fat-free and low-fat foods. Throw out any food labeled “light” or “diet” from the refrigerator.

Say no to low fat dairy products. If you can’t find regular, high-fat yogurt in the store, for example, take a low-fat version and “return” the fats into it by mixing such yogurt with heavy cream or sour cream.

Review your shopping list and fill your fridge with natural, whole foods rich in fats like avocados and eggs. Do not avoid natural fats, make friends with them.

Fattier cuts of meat are often juicier, tastier and cheaper. Salmon and sardines are also high in healthy fats and are great for a keto diet. Be sure to find a place for these delicious products in your menu.

2. Add fat while cooking

No more wilted steamed vegetables or dry chicken breast. Cook vegetables, meat, fish and eggs with natural fats such as butter. Or use other oil options listed in point 3 below. Do not limit yourself in the use of oil.

3. Use different oils for a variety of flavors

Oils can make a big difference in the taste of food and are a great way to add variety to your menu. For example, by adding butter to green beans, you get a delicate homemade dish. And fried in peanut butter and sprinkled with sesame – a wonderful variation of the dish in Asian style.

Experiment with new oils and find the ones you like best. Try to keep several versions of these healthy and tasty oils in your kitchen:

• butter
• lard (rendered pork fat), lamb fat, goose fat and other animal fats
• coconut oil
• olive oil
• avocado oil
• peanut oil
• other nut oils (macadamia, almond, walnut, etc.)
• Sesame Oil

4. Choose Low Carb Recipes

Keto Frittata with Fresh Spinach

High Fat Low Carb Recipes are perfect for the keto diet and are delicious. Try our favorite foods above or check out our keto menu!

5. Top any meal with vegetable oil, sauce or butter

Drizzle with vegetable oil… Drizzle with dressing… Add a spoonful of hollandaise sauce… Pour in a ladleful of gravy… Add a hefty dose of sour cream… mayonnaise… Pour in melted butter. Spice up any meal with one of the many fat-rich sauce options.

6. Serve with fat-rich side dishes

Cheese. Avocado. Jerky. Olives.
Seeds. Nuts. All these whole foods will not only add variety to your meal, but
will also make it more nutritious and, of course, help you add more healthy
fats. You can add them to almost any dish. Here are some
ideas to get you started:

• Parmesan Cheese Grated
• Blue Cheese Pieces
• Grated Cheddar Cheese
• Smoked Gouda Cheese
• Mozzarella Cheese Balls in Buffalo Sauce
• 902 45 Feta cheese shredded
• Gruyère processed cheese
• Brie cheese baked
• fried grilled halloumi cheese
• diced avocado
• guacamole
• diced bacon
• pancetta slices
• minced meat
• chopped olives
• stuffed olives 902 chopped almonds
• chopped macadamia nuts
• spiced walnuts
• coconut

7. Make sure your snacks are also high in fat

As a general rule, it’s best to avoid snacking. However, if you are too hungry, snacking will help you wait until your next meal. Choose natural, high-fat options. The most obvious is, of course, cheese, nuts and boiled eggs.

8. Add Cheese

Cheese is an easy and tasty addition to any meal and can be served as an appetizer. Cheese makes great desserts. Check out our list of keto cheese recipes.

9. Add fat to your coffee or tea

Adding a little melted butter or coconut oil to your coffee or tea
is quick and easy. Even faster –
dilute the drink with heavy cream. This cozy warming
fat drink can replace breakfast, help quench hunger between main meals
or become a dessert if you feel like you’re not full.

But be reasonable. Too much fat can lead to weight gain or high cholesterol levels. No need to fill coffee or tea with a huge amount of fat. Coffee with fats is a very powerful means of satisfying hunger – use it wisely.

10. Choose a fat bomb for dessert

First, we recommend skipping desserts. If you still decide to treat yourself, then pay attention to the recipes for desserts that are high in fat and low in sugar and artificial sweeteners. Raspberries with unsweetened whipped cream are perfect.

A quick summary of the 10 tips above

Healthy, quality fats make life tastier, healthier, and more enjoyable. So don’t be afraid of fat! Mmmm…

How much fat do you need?

No need to starve. When cutting carbohydrate intake on a keto diet, it is important to meet the energy needs of the body with the help of fats. Eat enough fatty foods and you won’t feel hungry for at least 5 hours. Eat until you feel slightly full. Try to find that moment of saturation. For example, after dinner, you should calmly hold out the night – 12 hours without feeling hungry.

Here are some tips to help you maximize the effectiveness of the keto diet. Most people never think about it and still do just fine. But we still advise you to familiarize yourself with these secrets as an added bonus.

1. Adapt to fat gradually

At the very beginning of your keto journey, you may feel that some fatty foods and meals are “too rich”. Be patient. As you transition to a new nutritional system, your body and taste buds will gradually adapt. Eat as much fat as you need to avoid feeling hungry. Give your body time (about a month) to get used to burning fat instead of carbohydrates. When the initial adaptation period is over, your body will have easy access to taking energy from the body’s fat stores, which were previously closed due to the previous high-carbohydrate diet.

2. Strengthen your weight loss process i

Do you want to lose weight? If the answer is yes, once you’re comfortable with the keto diet, experiment with reducing the amount of fat you add to your meals to speed up the weight loss process. Allow your body to burn internal fat instead of burning incoming external fats such as butter. But don’t go too far. If you are not full, always opt for adding more fat.

3. Add fat as needed

Once you reach your target weight, you no longer need to maximize your internal fat stores for energy. Learn to listen to your body’s hunger signals. It makes sense to gradually add more fats to the diet and enjoy the results achieved in the beauty of your figure.

4. Eat enough protein

A good way to reduce hunger is to eat enough protein. If you can’t fight your hunger with fat and your diet is very low in carbs and you’re not losing weight, then you should pay attention to the amount of protein you’re eating. For example, pay attention to how much meat or fish you usually eat.

Enough protein intake per day – how much? Everyone’s needs are individual. On average, the optimal value for weight loss is considered to be the consumption of 1 gram of protein per kilogram of body weight daily, that is, if, for example, your body weight is 70 kg, you need to consume 70 g of protein / day.