What are the good fats for Keto Diet

good fats for keto

Quick Summary

The secret to a successful Ketogenic diet is to make sure you eat the good fats for Keto. Start by eating healthy Saturated Fats such as fish and eggs first, add Monounsaturated Fats like olives and avocados. Finally, limit your Polyunsaturated Fats and avoid Trans Fats, which are bad for you.

Table of Contents

Good fats for Keto are key for weight loss

One of the most exciting ways to lose weight has been the Keto diet. It completely changes most people’s approach to diets by focusing on low carbs and lots of fats. However, many people wonder what are the good fats for Keto or also referred to as high fat foods for Keto? In truth, it isn’t as difficult as you might think; however, some people struggle to get it right. 

If you want more details and specifics, here are quite a few tips that will help you find the good fats for Keto. Of course, you can also use these pointers as a starting point and develop your own ideas to find good fat for your Keto diet!

While you’re on the Ketogenic diet, it’s important to remember these good fats for Keto are essential. While it’s a macronutrient, fat also helps provide energy, and in the absence of carbohydrates, fat is your primary fuel source. So, make sure you’re getting plenty of healthy fats, what we call good fats for Keto. 

To help your body burn fat and boost its metabolism, use the optimum ratio of seventy-five percent fats, fifteen percent proteins, and only ten percent carbohydrates. If you get the percentages correct, your body will enter nutritional ketosis. Nutritional ketosis is what drives weight loss while on a Keto diet

Which are the good fats for Keto, which are bad?

There are four types of fats, and these all play a role in how to get enough fat on a Keto diet. They are:

  • Saturated fat 
  • Monounsaturated fat
  • Polyunsaturated fat
  • Trans fat

 

Let’s determine which ones belong in your Keto healthy diet.

Saturated Fat is good fats for Keto

Saturated fats are those that have hydrogen bonds. Examples of saturated fats that you might like are meat, eggs, coconut oil, palm oil, and butter. These are high fat foods for Keto and very good fats for Keto. 

However, decades ago, saturated fat had a negative reputation. This trend began in the 1950s, when Ancel Keys, a doctor, published data that linked lower intakes of saturated fat to lower rates for heart disease. One of his primary examples of healthy populations consuming low-fat diets was Italy. However, we since know that correlation does not prove causation. 

Now, the data isn’t favorable for Dr. Keys’ theory. Two massive meta-analyses, which included nearly 1,000,000 people, found no link between saturated fat intake and heart disease. On the contrary, pure, healthy saturated fat can reduce the risk of heart disease, reduce blood pressure, and lower insulin resistance. 

As a result, I have found that saturated fat is an excellent good fats for Keto. In addition, saturated fat is an ideal fat for high-heat cooking, unlike polyunsaturated fat.

Saturated fat is a significant factor in some of the most nutritious foods. For example, egg yolks are a great source of essential nutrients like choline and iron.

Saturated fat is very much Keto-approved and good fats for Keto.

Monounsaturated Fat is also a good fats for Keto

Avocados and olives contain lots of monounsaturated fat. Research shows that higher levels of monounsaturated fat are associated with lower blood pressure and healthier blood sugar levels. There are also several other health benefits. 

I have found that monounsaturated fats are good fats for Keto, especially avocados.

Polyunsaturated Fat – it depends

PUFA, short for polyunsaturated fats, is a type of controversial fatty acid. Omega-6s and Omega-3s are two types of PUFAs.

Consuming too many Omega-6 PUFAs can cause inflammation, leading to obesity, heart disease, diabetes, etc. 

Nut butter, which contains many omega-3 fatty acids, is an ideal keto diet food source. You can use them as an energy bite base, as well as to marinate fish or veggies. If you choose to use store-bought nut butter, remember to read the label. Some may contain added sweeteners or sugar. Flax seeds are an excellent source of omega-3 fats, fiber, and other health-promoting plant compounds that can help reduce inflammation and promote weight loss. 

The average American diet has an Omega-6: Omega-3 ratio of 20:1, which is too high. In an ideal world, the balance should be 4:3. 

I have found that it would be best if you had both, but you have to find the right balance. Reduce Omega-6 oils and get Omega-3s from fatty fish and healthy nut butter.  

Trans Fat are bad

Trans fats are vegetable oils that have been modified by hydrogenation to make them more stable while stored on shelves at stores or in warehouses. Manufacturers will make more money if they have a longer shelf life.

Trans fats can be bad for your health, as you probably already know. Trans fats cause many types of disease, including heart disease, Alzheimer’s, and cancer. Obviously, trans fats are not a good fats for Keto. 

Pay attention to food labels and avoid trans fats. Trans fats are anything that is labeled “hydrogenated” (or “partially hydrogenated”) in the name.

The recommendation is to avoid trans fats. 

Summary of the four different types of fat

Saturated Fat Monounsaturated FatPolyunsaturated FatTrans Fat
Examples of saturated fats that you might like are meat, eggs, coconut oil, palm oil, and butter. Examples of monounsaturated fats that you might like are avocados and olives .Reduce Omega-6 oils and get Omega-3s from fatty fish and healthy nut butter. Examples are french fries, doughnuts and fried chicken.
Good fats for KetoGood fats for KetoMixedBad fats, Avoid

Change the approach to eat good fats for Keto

Now we know which fats are good for us, which we need to moderate, and which to avoid, let’s get some practical advice on eating good fats for Keto. For myself, having spent decades eating what most people would call a healthy diet, it was a hard switch. I had to change my thinking on what was healthy when eating for a Keto diet. There were two significant changes that I had to make so that I could get enough good fats for Keto. 

It’s all about whole full-fat foods

Low-fat and fat-free products are gone. So say goodbye to egg beaters, artificial creamers, and reduced-fat peanut butter. Likewise, it would be best to remove any product labeled “light” or “lite” from your fridge and pantry. Instead, you need to find high fat foods for Keto.

You can rethink your grocery list to stock your pantry and refrigerator with whole foods, including good fats for Keto, such as avocados, fish, and eggs. Instead of avoiding high fat Keto foods, try to include them.

Fatty cuts of meat are often more flavorful and tender than those from leaner cuts. So sardines and salmon are great additions to your Keto diet. These delicious dishes are sure to please.

Use fat to cook

Use butter and oils for cooking your meats, fish, eggs, and vegetables. Great examples of oils are avocado oil, coconut oil, and olive oil. As well as butter, you can also cook with other animal fats such as ghee, lard, bacon grease, and duck fat. These are all high fat Keto foods.

Fats can alter a dish’s taste so add variety to your meals. For example, green beans cooked with butter are my all-time favorite tastes and provide good fats for Keto.  

For something different, you can saute the green beans in peanut oil for an Asian-inspired version and then drizzle with sesame oils. 

Try new combinations to find the one that you love. Here is a complete list of what to cook with that are all high fat Keto foods and are good fats for Keto: 

  • Butter
  • Lard
  • Duck fat 
  • Ghee
  • Bacon grease
  • Coconut oil
  • Olive oil
  • avocado oil
  • Peanut oil
  • Other nut oils, for example, macadamia, almond, walnut, etc.
  • Sesame oil

Top foods that are good fats for Keto to help reduce weight 

Once you have made the mental shift to eating full-fat foods and cooking with fat, both are key for eating enough fat on Keto diet; now, let’s look at some specific high fat Keto foods.

Flaxseeds

Flaxseeds are a great source of fiber and anti-inflammatory omega-3 fats. Flaxseeds provide a quarter cup (42g) of fiber and 7 grams of protein. In addition, 18 grams of fat are also offered, with half the amount coming from omega-3s, making them great high fat Keto foods and good fats for Keko.

You can add ground flaxseeds into smoothies or sprinkle them over soups and salads. In addition, you can add whole or ground flaxseed to your favorite recipes for keto-friendly pancakes, muffins, crackers, and other baked goods.

Chia seeds

The high fiber and healthy fat content of chia seeds make them an ideal candidate for the keto diet. You can get approximately 16% of your Daily Value, also known as DV, of fiber in just one tablespoon (15g) of chia seed. That makes chia seeds good fats for Keto while also giving you the fiber you need.

Chia seeds also have the unique ability to absorb water. As a result, they become gelatinous after being soaked in liquid for a couple of hours. After soaking them, you can make Chia pudding, thicken sauces, and dressings.

Chia seeds can be used in smoothies and added to soups, salads, yogurts, or soups. You can also use chia seeds to make high fat Keto crackers and breading for baked fish and chicken.

Nuts

You can increase your intake of healthy fats and plant-based proteins by including different types of nuts in your diet.

A higher intake of nuts is linked to a lower risk of developing heart disease and a decreased chance of dying from cancer, diabetes, or other respiratory disorders.

Different nuts have different nutrient profiles, so it is essential to eat a variety of your favorite nuts to reap the benefits. Low-carb and high-fat diets such as Keto, brazil nuts, walnuts, almonds, pecans, and cashews are excellent options for Keto foods high in fat.

Mix nuts are great for snacking, adding to soups and salads, or making nut-based spreads like walnut pesto. Nuts are good fats for Keto.

Hemp hearts

Hemp hearts are another option to increase fat intake when following the Keto diet. Three tablespoons (30g) of hemp hearts provide 15 grams of fat, making them a high fat Keto foods. 

They are one of the few plant-based proteins that contain all nine essential amino acids. They also include a wide range of vitamins and minerals such as vitamin E, calcium, and iron.

Hemp hearts are mild in flavor and texture, similar to sesame seeds. Therefore, mix them into many foods without altering the flavor profile. For example, you can sprinkle them on yogurt, salads, and roast vegetables, making them good fats for Keto diets. 

Nut butter

Nut butter provides the same benefits as eating whole nuts in a more flexible package. Spread sunflower butter on keto crackers, or make almond butter as a dip with low-carb vegetables.

Use your favorite nut butter in smoothies or as a base to make energy bites. In addition, you can add nut butter to sauces, marinades, and vegetable noodles or fish, additional high fat Keto foods.

It’s best to make nut butter yourself; however, you can also buy it in a store. It is best to check the label before you buy. Some brands may contain sweeteners that are not suitable for Keto.

Olives

Olives are a good fats for Keto eating. They also contain vitamin E and various plant compounds that can reduce inflammation. 

Olives are a great snack option for wherever you go. They also make a great addition to salads and antipasti dishes. In addition, you can add garlic, pimentos, or gorgonzola cheese to give your olives a more flavorful twist.

Fatty fish

Fish are very much Keto foods high in fat. The fatty options include tuna, salmon, anchovies, and even sardines.

They are rich in high-quality protein and heart-healthy Omega-3 fats. Some salmon species also contain a significant amount of vitamin D. This is a vital nutrient for bone health and immune function.

Grill or bake a filet of wild-caught, fat fish. Serve it with a salad or alongside roasted veggies. To stuff lettuce wraps with avocado or celery sticks, you can use canned fish mixed in mayonnaise, herbs, and spices. This meal makes for a great-tasting dish full of good fats for Keto.

Whole eggs

Eggs are both nutritious and versatile making them good fats for Keto. They are a great addition to your food plan and how to get enough fat with Keto.

A 56-gram single egg contains approximately 5 grams of fat, 7g of protein, and 80 calories. Consume the whole egg. The yolk is high in B vitamins and has the powerful antioxidants lutein, zeaxanthin, and lutein, which are great for your eyes.

You can hard boil eggs for snacks throughout the week or add mayonnaise to make egg salad. You can make a scramble with low-carb vegetables or poach eggs with tomato and sliced avocado.

Cheese

Keto dieters will also love cheese. There are hundreds of cheese options on the market, and most provide lots of good fats for Keto.

Although the exact nutritional composition of each cheese is different, most types of cheese are rich in calcium and protein. In addition, probiotics are also found in certain fermented cheeses like cheddar and gouda.

You can enjoy these high fat Keto foods with fresh vegetable sticks or melt them on roasted or steamed vegetables. You can add shredded cheese to salads and grilled meats or make keto mushroom pizza sliders.

Meat

One of the best good fats for Keto is meat. There are many types of meat you can eat, including beef, lamb, wild game, chicken, and pork. Deli meats such as sausages or cold cuts can also be ok. However, choose items that don’t contain added sugars, starches, or breading to keep carbs low.

A common Keto misconception early into the Keto tread was that Keto eating consisted of all meat. This was wrong. Keto dieters should eat a balanced diet of meat, vegetables, and all other food to maximize nutrition. While you are in Keto mode, aim to consume a moderate amount of meat and choose higher-fat meats to reach their fat macro goal.

My personal favorites that provide good fats for Keto are ribeye steak, rack of lamb, and pulled pork, cooked overnight on the smoker. 

My top four tips for how to eat enough good fats for Keto 

When I started my Keto journey, I began to record my food consumption with MyFitnessPal, and I thought that I was aligning with the correct macro percentages.

  • Ten percent Carbohydrates. 
  • Seventy percent Fats.
  • Twenty percent Proteins.

 

However, after the first few weeks, I suspected that I wasn’t. So I decided to record my nutritional ketones levels, and as I thought, I was rarely getting into Nutritional Ketosis. My theory was that I was relying too much on cheese and eggs. Although these have excellent fat levels, they also come packed with protein, which messes with my macros. 

I needed to find something that had much less protein and was full of good fats for Keto. I found four things that solved my problem and were easy to consume. I will say that two of these are well known. But the other two seem less obvious, so I thought I would share.