When following the ketogenic diet, it's important to choose healthy fats as they make up a significant portion of your daily caloric intake. The best healthy fats for keto (and every other diet) are monounsaturated and polyunsaturated fats. These two kinds of fats have multiple health benefits, including lowering bad LDL cholesterol levels and increasing good cholesterol, as well as lowering triglycerides which are associated with heart disease [1].
Some good sources of monounsaturated fats include olive oil, avocado, and nuts such as almonds and peanuts. Polyunsaturated fats can be found in foods like fatty fish (such as salmon and tuna), flaxseeds, and chia seeds [2]. Speaking of chia seeds, they are a great source of healthy fats to add on top of salads, yogurts, cereal, and more. In addition to being a source of omega-3 fatty acids, chia seeds also provide up to 30% of your daily magnesium and 18% of your daily calcium intake [2].
It's also important to choose healthy fats from nutrient-dense, whole foods and avoid those that come from ultra-processed oils, meats, and fried foods [3]. This will help support your overall health while on the keto diet.
1. Saturated Fats
The word saturated comes from the number of hydrogen atoms surrounding each carbon atom. One carbon atom holds on to as many hydrogen atoms as it can and thus a chain of carbon atoms becomes saturated with hydrogen.
These are the most common kind of fats, especially in a Western diet. They are mostly found in animal products and will remain solid at room temperature. Are they bad for you? Yes and no.
While they are listed under ‘bad fats’ they are more of an in-between; this is because when used sparingly they are perfectly safe for you but when overdone, they can cause health problems by increasing total cholesterol and ‘bad’ LDL cholesterol levels in the body with can lead to blocked arteries and heart problems. They are found in sources such as:
Red meat and fatty cuts of meat
Poultry skin and dark poultry meat i.e., legs, neck, and back
Whole milk, cheese, ice cream, and other dairy products
Lard and cocoa butter
Coconut oil, palm oil, and other tropical oils
Monounsaturated Fats
Monounsaturated fats have one unsaturated carbon bond in the fatty acid chain, hence the name monounsaturated. They are liquid at room temperature but will solidify when chilled.
Monounsaturated fats are considered to be healthy fats and have been shown to have numerous health benefits. They can help to lower bad LDL cholesterol levels and increase good HDL cholesterol levels in the body, which can help to reduce the risk of heart disease. They are also a good source of essential fatty acids, which the body needs for proper functioning.
Some good sources of monounsaturated fats include olive oil, avocado, and nuts such as almonds and peanuts.
Polyunsaturated Fats
Polyunsaturated fats have more than one unsaturated carbon bond in the fatty acid chain. They are also liquid at room temperature and remain liquid even when chilled.
Polyunsaturated fats are also considered to be healthy fats and have been shown to have numerous health benefits. Like monounsaturated fats, they can help to lower bad LDL cholesterol levels and increase good HDL cholesterol levels in the body, which can help to reduce the risk of heart disease. They are also a good source of essential fatty acids, which the body needs for proper functioning.
Some good sources of polyunsaturated fats include fatty fish (such as salmon and tuna), flaxseeds, and chia seeds.
Saturated Fats
A meta-analysis of prospective epidemiological studies showed that there is a significant positive association between saturated fat intake and the risk of coronary heart disease (CHD) [1].
A systematic review and meta-analysis of randomized controlled trials found that replacing saturated fat with unsaturated fat (either monounsaturated or polyunsaturated) reduces the risk of CHD events, CHD mortality, and total mortality [2].
Monounsaturated Fats
A systematic review and meta-analysis of randomized controlled trials found that replacing saturated fat with monounsaturated fat lowers total cholesterol and LDL cholesterol levels, and has a neutral effect on HDL cholesterol and triglycerides [3].
A meta-analysis of prospective cohort studies found that a higher intake of monounsaturated fatty acids is associated with a lower risk of stroke [4].
Polyunsaturated Fats
A systematic review and meta-analysis of randomized controlled trials found that replacing saturated fat with polyunsaturated fat lowers total cholesterol, LDL cholesterol, and triglycerides, and has a neutral effect on HDL cholesterol [5].
A meta-analysis of prospective cohort studies found that a higher intake of polyunsaturated fatty acids is associated with a lower risk of stroke [6].
FREQUENTLY ASKED QUESTIONS :
what fats fit for the keto ?
Fats suitable for a ketogenic diet include:
Avocado oil
Coconut oil
Olive oil
Butter
Ghee
MCT oil
Bacon fat
Tallow
Lard
Fatty fish like salmon
Nuts and seeds (in moderation)
These healthy fats can provide the necessary energy for the body to function optimally on a ketogenic diet.
Healthy fats food ?
Healthy fat-rich foods include:
Avocado
Nuts and seeds (e.g. almonds, walnuts, flaxseeds, chia seeds)
Fatty fish (e.g. salmon, sardines, mackerel)
Extra virgin olive oil
Coconut and coconut oil
Grass-fed butter or ghee
Eggs
Cheese
Dark chocolate (in moderation)
Full-fat yogurt
These foods are a good source of monounsaturated and polyunsaturated fats, which can benefit heart health and provide other health benefits.
Healthy fats food for weight loss ?
1) Avocados
2) Nuts (almonds, walnuts, pecans)
3) Chia seeds
4) Olives
5) Salmon
6) Extra virgin olive oil
7) Coconut oil
8) Flaxseeds
9) Full-fat Greek yogurt
10) Dark chocolate.
Healthy fats food list in Qatar ?
1) Dates
2) Almonds
3) Hazelnuts
4) Walnuts
5) Pistachios
6) Olive oil
7) Ghee
8) Avocados
9) Fatty fish (such as salmon)
10) Coconut oil.
Healthy fat options for the keto diet ?
1) Avocados
2) Coconut oil
3) Olive oil
4) Butter
5) Heavy cream
6) Nuts and seeds (almonds, macadamia, walnuts, flaxseeds, chia seeds)
7) Cheese
8) Full-fat dairy (Greek yogurt, sour cream)
9) Egg yolks.
Best healthy fats for the keto diet
Coconut oil
Olive oil
Avocado
Butter
MCT oil
Nuts and seeds (macadamia, almonds, flaxseeds)
Cheese
Heavy cream
Full-fat dairy (Greek yogurt, sour cream)
Fatty fish (salmon, sardines).
How to eat 100 grams of fat per day on keto ?
To eat 100 grams of fat per day on a ketogenic diet, you can try the following:
Include healthy fats in each meal. For example, add olive oil to a salad, cook with coconut oil, or add avocado to a sandwich.
Incorporate fatty protein sources. Examples include salmon, mackerel, and other oily fish, as well as nuts and seeds like almonds, macadamia, and walnuts.
Use high-fat dairy products such as cheese, heavy cream, and full-fat Greek yogurt.
Snack on fatty nuts and seeds like macadamia, almonds, and walnuts.
Consider using MCT oil as a supplement to increase your fat intake.
It's important to note that individual fat requirements may vary, so it's recommended to work with a healthcare provider to determine your specific needs.
Healthy fats for keto without carbs ?
1) Coconut oil
2) Olive oil
3) Avocado
4) Butter
5) MCT oil
6) Cheese
7) Heavy cream
8) Nuts and seeds (macadamia, almonds, flaxseeds)
9) Full-fat dairy (sour cream, cream cheese)
10) Fatty fish (salmon, sardines).
keto healthy fat snacks ?
1) Nuts (almonds, macadamia, walnuts)
2) Cheese sticks
3) Hard-boiled eggs
4) Avocado slices
5) Olives
6) Coconut flakes
7) Chia seed pudding
8) Fat bombs (treats made with coconut oil, butter, and nuts)
9) Beef or turkey jerky
10) Full-fat Greek yogurt with berries.
Good fats for keto ?
1) Coconut oil
2) Olive oil
3) Avocado
4) Butter
5) MCT oil
6) Cheese
7) Heavy cream
8) Nuts and seeds (macadamia, almonds, flaxseeds)
9) Full-fat dairy (sour cream, cream cheese)
10) Fatty fish (salmon, sardines).
Keto fats list ?
1) Coconut oil
2) Olive oil
3) Avocado
4) Butter
5) MCT oil
6) Cheese
7) Heavy cream
8) Nuts and seeds (macadamia, almonds, flaxseeds)
9) Full-fat dairy (sour cream, cream cheese)
10) Fatty fish (salmon, sardines).
How to get enough fat on the keto diet ?
To get enough fat on a ketogenic diet, try the following:
Include healthy fats in each meal, such as olive oil in a salad, cooking with coconut oil, or adding avocado to a sandwich.
Eat fatty protein sources, like salmon, mackerel, and other oily fish, as well as nuts and seeds like almonds, macadamia, and walnuts.
Use high-fat dairy products, such as cheese, heavy cream, and full-fat Greek yogurt.
Snack on fatty nuts and seeds, like macadamia, almonds, and walnuts.
Consider using MCT oil as a supplement to increase your fat intake.
Use healthy oils for cooking, such as olive oil or coconut oil.
It's important to note that individual fat requirements may vary, so it's recommended to work with a healthcare provider to determine your specific needs.
How to add fat to the keto diet without protein ?
To add fat to a ketogenic diet without increasing protein, try the following:
Use healthy oils for cooking, such as olive oil or coconut oil.
Incorporate high-fat dairy products, such as cheese, heavy cream, and full-fat Greek yogurt.
Snack on fatty nuts and seeds, like macadamia, almonds, and walnuts.
Use butter or ghee in cooking and as a spread.
Eat avocados as a snack or in a meal.
Incorporate high-fat dips, such as guacamole or sour cream.
Consider using MCT oil as a supplement to increase your fat intake.
It's important to note that individual fat requirements may vary, so it's recommended to work with a healthcare provider to determine your specific needs.
Keto fat bombs ?
Keto fat bombs are small treats that are high in healthy fats and low in carbs, making them a popular snack on the ketogenic diet. Here are some recipes for keto fat bombs:
Chocolate Coconut Fat Bombs: Mix coconut oil, cocoa powder, almond butter, and the sweetener of your choice. Freeze in an ice cube tray.
Peanut Butter Fat Bomb: Mix peanut butter, coconut oil, and the sweetener of your choice. Freeze in an ice cube tray.
Lemon Fat Bomb: Mix coconut oil, lemon juice, lemon zest, and the sweetener of your choice. Freeze in an ice cube tray.
Cream Cheese Fat Bomb: Mix cream cheese, butter, and sweetener of choice. Freeze in an ice cube tray.
Berry Fat Bomb: Mix coconut oil, mixed berries, and the sweetener of your choice. Freeze in an ice cube tray.
These are just a few examples, and there are many variations to choose from to fit your taste preferences. It's important to note that fat bombs can be calorie-dense, so portion control is key.