If you don’t understand the dynamics of your plan, battling to lose weight and trying aimlessly to follow diets is an endless cycle of disappointment. Fortunately, the Keto diet is a set plan. All you need to know is which fats are the best fats to enrich your weight loss journey. Discover which fats are welcome in the Keto diet and which are the worst. Let’s now dive into the best fats for the Keto journey.
Best Healthy Fats For Keto
The Harvard School of Public Health reports that a typical fat intake is 70-80% of your daily calories on the Keto diet (11). The macronutrient ratio of carbs, fats, and proteins is said to be ideal for starting ketosis and weight loss. That said, eating the wrong fats might undo your efforts.
Some fats are healthy, while others aren’t (16). It’s essential to know which ones you should eat. Discover the best, worst, and somewhat acceptable fat types to know which are preferable on a Keto diet.
Best Kind Of Fats For A Keto Diet
The Harvard School of Public Health says the best kind of fats or good fats include two types (16). The good fats are heart-healthy and may reduce the risk of chronic illnesses when they replace unhealthy fats in your diet. Your best types of fat for Keto include monounsaturated and polyunsaturated fats.
Monounsaturated Fats
The National Library of Medicine shows monounsaturated fat is good for cholesterol and reduces the risk of heart disease and stroke (12). It solidifies when cold and returns to liquid once warmer. These fats are common in vegetable oils, nuts, and avocados.
Polyunsaturated Fats
These fats are common in nuts, seeds, vegetable oils, and salmon. It also turns hard when cold but returns to liquid once warmer. The National Library of Medicine explains how polyunsaturated fat includes omega-3 and omega-6 fats to keep your heart healthy (13).
Types Of Fats To Moderate On The Keto Diet
Saturated fat is acceptable in moderation on the Keto diet because it isn’t as healthy as unsaturated fats. The Harvard School states that it is okay for the Keto diet if you have it in moderation (16). Many exciting foods contain saturated fat.
The National Library of Medicine recommends limiting saturated fats because of the potential for weight gain and an increased risk of heart disease (14). Saturated fats include the fat in meat and poultry, butter, coconut oil, and cheese. Moderation will prevent weight gain.
Read More: 10 Keto-Friendly Dressings That Are As Delicious As They Are Low-Carb
Fat Types To Avoid On The Keto Diet
The fat types to avoid on the Keto diet are trans fats and partially hydrogenated oils. Unhealthy fats lead to an increased risk of disease and set back your weight loss journey. The Harvard School also outlines the bad fats you must avoid to aid weight loss and prevent disease (16).
The National Library of Medicine confirms trans fats are unhealthy and raise the risk of chronic illness (15). These fats become solid and never resume the liquid form. They are now banned in many countries but typically included shortening, stick margarine and fats used in cookies and fast food.
What Are The Best Fats For Keto?
The best fats for a Ketogenic diet include polyunsaturated, monounsaturated, and small amounts of saturated fats. However, that doesn’t tell you what to eat. So, let’s discover the best fats, foods, and oils you can use on the Keto diet.
5 Best Fats And Oils For Keto
The best oils and fats for Ketogenic diets include various deliciously healthy options with which to cook. Frying food with cooking spray is bland. However, adding some tantalizing olive oil will make it taste much better.
Avocado Oil
WebMD states the incredible benefits and nutrients of avocado oil (3). Avocado oil is an excellent source of monounsaturated fat. It also has oleic acid and vitamin E to support your weight loss goals and wellness. One tablespoon of avocado oil contains:
- Total Fat: 14 g
- Saturated Fat: 2 g
- Protein: 0 g
- Carbs: 0 g
Ghee
WebMD describes ghee as a stable fat for the Keto diet because it’s a rich source of monounsaturated fats (23). In addition, you’ll enjoy a rich macronutrient containing antioxidants and vitamins A, E, D, and K. It is also high in saturated fat and so should be enjoyed in moderation. One tablespoon of ghee contains:
- Total Fat: 15 g
- Saturated Fat: 9 g
- Protein: 0 g
- Carbs: 0 g
Nut Or Seed Butter
Cashew, walnut, brazil nut, and almond butter are good choices. WebMD encourages people to eat nut butter to absorb healthy fats (26). Two tablespoons of almond butter contain (1):
- Total Fat: 18 g
- Saturated Fat: 1 g
- Protein: 7 g
- Carbs: 6 g
- Fiber: 3 g
Olive Oil
Medical News Today reports olive oil as another excellent choice with minimal saturated fat and tons of monounsaturated fat (31). Olive oil is a tasty choice for good Keto fats and has vitamins E and K. One tablespoon of cold-pressed olive oil contains:
- Total Fat: 13.5 g
- Saturated Fat: 1.86 g
- Protein: 0 g
- Carbs: 0 g
Sesame Oil
WebMD describes sesame oil as another healthy fat (34). Sesame oil is an excellent source of vitamin E, antioxidants, and omega-3 and omega-6 fatty acids. One tablespoon of sesame oil contains the following:
- Total Fat: 14 g
- Saturated Fat: 2 g
- Protein: 0 g
- Carbs: 0 g
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5 Best Sources Of Fats For Keto
The best sources of Keto fat are the ingredients you may add to food, snack on, or throw over a fresh salad. However, be careful because these ingredients also contain carbs and proteins to add to your calories. Let’s discover the best fatty ingredients for the Keto diet.
Cacao Nibs
WebMD dives into the nutritional values of cacao nibs to help you understand what you’re eating (7). Cacao nibs are a delectable chocolate treat loaded with fiber, magnesium, and potassium. Two tablespoons of cacao nibs contain:
- Total Fat: 12 g
- Saturated Fat: 0 g
- Protein: 2 g
- Carbs: 6 g
- Fiber: 4 g
Chia Seeds
WebMD further dives into chia seeds‘ nutrients and how they contain healthy fats (9). Chia seeds contain omega-3 and omega-6 fatty acids and are a healthy snack. Note, one ounce of chia seeds contains:
- Total Fat: 8.7 g
- Saturated Fat: 0 g
- Protein: 4.7 g
- Carbs: 12 g
- Fiber: 9.8 g
Flaxseed
The USDA published the nutrients and nutrition values of one tablespoon of crushed flaxseed (22). Flaxseed has incredibly healthy fat with more benefits. It has iron, magnesium, phosphorus, and thiamin. One tablespoon contains:
- Total Fat: 2.53 g
- Polyunsaturated Fat: 2.01 g
- Monounsaturated Fat: 0.52 g
- Saturated Fat: 0.256 g
- Protein: 1.28 g
- Carbs: 2.02 g
- Fiber: 1.91 g
Hemp Hearts Or Seeds
WebMD talks about hemp seeds’ nutrients and healthy fats (27). The seeds have the correct proportion of omega-3 to omega-6 fatty acids, iron, manganese, zinc, magnesium, and vitamins E and B. Three tablespoons of hemp seeds contain:
- Total Fat: 14.6 g
- Saturated Fat: 0 g
- Protein: 9.47 g
- Carbs: 2.6 g
- Fiber: 1.2 g
Pumpkin Seeds
WebMD gives insights about pumpkin seeds’ benefits, nutrients, and healthy fats (33). Phosphorus, iron, potassium, and magnesium boost your wellness while you lose weight. A ¼ cup of pumpkin seeds contain:
- Total Fat: 16 g
- Saturated Fat: 3 g
- Protein: 10 g
- Carbs: 3 g
- Fiber: 2 g
Read More: Is Soy Sauce Keto-Friendly?
7 Best Keto Food For Fats
The best Keto food containing fat is something you can eat right away or is a complete meal. For example, you can’t drink olive oil alone but can snack on fresh avocados. Let’s discover the best foods for Keto fats.
Avocados
Harvard School of Public Health shares the nutritional values of medium-sized avocados (4). Avocados are also a rich source of folate, potassium, magnesium, fiber, and vitamins B, C, E, and K. Here are the healthy fats you’ll find in a medium avocado:
- Total Fat: 21 g
- Polyunsaturated Fat: 2.5 g
- Monounsaturated Fat: 13 g
- Saturated Fat: 3 g
- Protein: 3 g
- Carbs: 12 g
- Fiber: 9 g
Fatty Fish – 3 Kinds
Fatty fish beneficial for ketosis include salmon, mackerel, and bluefin tuna. Here are each of the fatty fish’s nutritional benefits and macronutrients.
Salmon
Coho, pink, king, and sockeye salmon are good choices. The USDA provides the nutritional values of a three-ounce piece of salmon (20). The tasty fish also has omega-3 and omega-6 essential fatty acids to support ketosis. Here are the nutritional values:
- Total Fat: 5.39 g
- Polyunsaturated Fat: 2.16 g
- Monounsaturated Fat: 1.78 g
- Saturated Fat: 0.83 g
- Protein: 16.8 g
- Carbs: 0 g
Mackerel
Atlantic, Chub, Indian, Blue, Spanish, Australian, King, or Pacific mackerel are winning choices for the Keto diet. Mackerel is one of the tastiest options for Keto. The USDA lists the nutritional values for a three-ounce piece of mackerel (19):
- Total Fat: 11.8 g
- Polyunsaturated Fat: 2.85 g
- Monounsaturated Fat: 4.64 g
- Saturated Fat: 2.77 g
- Protein: 15.8 g
- Carbs: 0 g
Bluefin Tuna
Seafood is an excellent choice for the Keto diet because it’s packed with healthy fats. However, it also has minimal traces of unhealthy fats. The USDA verifies the nutritional value of a three-ounce piece of bluefin tuna (17):
- Total Fat: 4.16 g
- Polyunsaturated Fat: 1.22 g
- Monounsaturated Fat: 1.36 g
- Saturated Fat: 1.07 g
- Protein: 19.8 g
- Carbs: 0 g
Full-Fat Greek Yogurt
Yogurt is an excellent snack option on the Keto diet. WebMD recommends adding full-fat Greek yogurt for a nutritional advantage with good fats (25). It’s full of calcium, potassium, and vitamins A and B12. One cup of 2% fat Greek yogurt contains:
- Total Fat: 5 g
- Saturated Fat: 2 g
- Protein: 19 g
- Carbs: 9 g
Nuts
Nuts are incredible fat sources on a Keto diet, including brazil nuts, walnuts, almonds, and cashews. California Walnuts show the nutrients in an ounce of their famous walnuts (30). These walnuts have iron, calcium, and potassium. One ounce of walnuts contains:
- Total Fat: 18 g
- Saturated Fat: 1.5 g
- Protein: 4 g
- Carbs: 4 g
- Fiber: 2 g
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Whole Eggs
Whole, grass-fed, or organic eggs are another excellent Keto healthy fat diet choice. WebMD recommends adding eggs to the daily diet (24). Eggs provide lutein, vitamin E, iron, and omega-3 fatty acids. One large egg contains:
- Total Fat: 5 g
- Saturated Fat: 1.6 g
- Protein: 7 g
- Carbs: 0 g
6 Fats To Moderate On The Keto Diet
Some fats are allowed on your Keto journey. However, higher saturated fats make them the fats you should moderate when following a Ketogenic diet.
Butter
WebMD suggests butter as a good source of fat to consume in moderation (6). Butter has fantastic nutrients and minerals, including calcium and vitamins A, D, and E. One tablespoon of butter contains:
- Total Fat: 12 g
- Saturated Fat: 7 g
- Protein: 0 g
- Carbs: 0 g
Cheese
MedicineNet confirms that you can eat cream cheese, goat’s cheese, gouda, parmesan, blue cheese, and cheddar on a Keto diet (38). Let’s see the nutritional value of one of our favorite types of cheese: cheddar. WebMD shows a ¼ cup of cheddar has (8):
- Total Fat: 9 g
- Saturated Fat: 5 g
- Protein: 6 g
- Carbs: 1 g
However, let’s look at another cheese because it’s delicious as a source of fat on the Keto diet. The USDA lists the nutritional values of one tablespoon of cream cheese (18). The cheese also provides phosphorus, magnesium, calcium, and potassium.
- Total Fat: 4.99 g
- Polyunsaturated Fat: 0.21 g
- Monounsaturated Fat: 1.29 g
- Saturated Fat: 2.93 g
- Protein: 0.89 g
- Carbs: 0.8 g
Coconuts
The USDA provides data on the nutrients and fats in raw coconuts (21). Shredded coconut has numerous nutrients, including folate, thiamin, selenium, niacin, potassium, and calcium. One cup of shredded coconut contains the following:
- Total Fat: 26.8 g
- Saturated Fat: 23.8 g
- Protein: 2.66 g
- Carbs: 12.2 g
- Fiber: 7.2 g
Coconut Oil – Unrefined Coconut Oil
Coconut oil contains much-saturated fat. WebMD explains how much-saturated fat is in refined and unrefined coconut oil (10). One tablespoon of coconut oil has the following:
- Total Fat: 13 g
- Saturated Fat: 11 g
- Protein: 0 g
- Carbs: 0 g
Red Meat
The National Health Services confirms red meat in your diet is an essential source of iron, zinc, and B vitamins (28). Unfortunately, red meat contains tons of saturated fats. Beef, lamb, and pork are the main types. WebMD states that three ounces of beef has (5):
- Total Fat: 15 g
- Saturated Fat: 6 g
- Protein: 23 g
- Carbs: 0 g
Whole Milk
You can’t live without milk, right? Fortunately, WebMD recommends whole milk as a moderately healthy fat source (29). Whole milk contains calcium, riboflavin, choline, selenium, and vitamins A, D, and B12. One cup of whole milk has the following:
- Total Fat: 8 g
- Saturated Fat: 5 g
- Protein: 8 g
- Carbs: 12 g
2 Worst Fat Sources For A Keto Diet
Some foods and fats are too saturated with trans fats and unhealthy nutritional values to dare eat on a Keto diet. Let’s discover which three fats are the worst for Keto.
Trans Fatty Acids
The American Heart Association describes trans fats as the worst for your health and weight (36). Artificial trans fats include partially hydrogenated vegetable oils and ultra-processed or baked foods. Please read the labels when buying anything if you live in a country that does not ban trans fats. Here are some baked foods that typically contain artificial trans fats:
- Biscuits
- Cakes
- Cookies
- Crackers
- Frozen pizza
- Pie crusts
Ultra-Processed Products
Many foods go through some processing, but ultra-processed foods are the worst. Canada’s Heart and Stroke Foundation doesn’t recommend ultra-processed foods (37). The foods are heavily modified and contain various artificial ingredients. Some ultra-processed foods are:
- Chocolate
- Chicken nuggets or other crumbed meat products
- Chips
- Candy
- Hot dogs
- Ice-cream
- Packaged soups and sauces
- Sodas
- Sweetened breakfast cereals
FAQs
What Are The Best Fats For The Keto Diet?
The National Institutes of Health encourages consuming more omega-3 fatty acids (32). Omega-3 has three main ingredients to add to your diet for exceptional health and weight loss benefits. Read labels to see if you find these omega-3 essential fatty acids:
- ALA: alpha-linolenic acid
- EPA: eicosapentaenoic acid
- DHA: docosahhexaenoic acid
What Ratio Of Proteins And Fats Are Best For The Keto Diet?
The Harvard School of Public Health explains the typical ratio on a keto diet (11). Keto dieters generally consume 70-80% fat, 10-20% protein, and only 5-10% carbs in their daily calories. It’s said to be the ideal ratio to naturally start ketosis to burn fat instead of glucose for fuel or energy.
What Are Healthy Fats For Keto?
The Harvard School of Public Health confirms that healthy fats for the Keto diet include monounsaturated and polyunsaturated fats (16). Meanwhile, saturated fats are welcome in moderation because they have favorites like red meat, cheese, and butter.
The Bottom Line
You can’t just understand the best Keto diet fats without knowing the worst ones. Fortunately, now you know which fats to consume, moderate, and avoid on your weight loss journey. Read the labels if you aren’t sure which fats are in specific products.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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