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The keto diet is all about the fat. And in an eating plan where up to 80 percent of the calories come from fat — which shifts your body into ketosis, or a state in which you burn fat for your main source of energy (instead of carbohydrates) — it’s going to be the nutrient you focus most on. But some picks are healthier than others.
Some sources of fat are better for you than others, and it’s critical that you fill your plate with the most wholesome options to successfully reach your health goals.
Here are 14 healthy fat sources of fat to enjoy to reach ketosis.
Though technically a fruit, avocados offer a rich source of heart-healthy monounsaturated fatty acids (MUFAs). They’re also packed with fiber to bolster digestive health. One-half of an avocado contains 161 calories, 2 grams (g) of protein, 15 g of fat, 9 g of total carbs, and 7 g of fiber (bringing it to 2 g of net carbs).
Even though eggs are traditionally thought of as a protein, more than 60% of their calories come from fat, some of which is omega-3 fats, and only 30% protein. This makes eggs an ideal macro-ratio for your keto meal plan.
Plus eggs are incredibly nutritious, providing a source of vitamin D, iron, and choline.
As for weight loss benefits, one study those who ate eggs for breakfast, decreased their calorie intake by nearly 400 calories a day – which could help lead to significant weight loss in some people.
Almonds are a popular health food for good reason. They contain high amounts of heart healthy fats, and pack some fiber and protein – all of which are associated with better appetite control.
In addition, almonds are a good source of vitamin E, iron, and magnesium.
There are also quite a few studies linking nut consumption, including almonds, to weight loss.
#4. Nuts and Seed butters
Nut and seed butters offer the same benefits as eating whole nuts and seeds — but in a more versatile package.
Spread sunflower butter over keto crackers or use almond butter as a dip for low-carb vegetables.
Add your favorite nut butter to smoothies or use it as a base for making energy bites. You can even include nut butters in sauces and marinades for fish or veggie noodles.
You can make your own nut and seed butters if you want, but if you’re planning on using store-bought versions, be sure to read the ingredient label.
#5. Olive Oil
The benefits of olives and olive oil have been researched for decades, and it’s no coincidence that they’re frequently included in many of the world’s healthiest diets.
Olives are not only loaded with heart-healthy fats but also contain vitamin E and various plant compounds known to reduce inflammation and your risk of chronic conditions like heart disease, cancer, and osteoporosis.
Olives make for a convenient and portable snack but are also great tossed into salads or eaten as part of antipasti. For an extra boost of flavor stuff the olives with garlic, pimentos, or gorgonzola cheese.
#6. Chia Seeds
Chia seeds are not only a healthy high fat food, but they have a unique property that gives them extra weight loss benefits. When combined with water – like when you are digesting them – chia seeds can absorb up to 12 times their volume.
This creates a gel-like texture that “sticks to your ribs” and helps keep you feeling satisfied longer. This effect may also help lower cholesterol and promote better blood sugar control.
#7. Salmon & Tuna
Fatty fish like Salmon & Tuna are keto-friendly food choices because they provide high-quality protein and are rich in beneficial omega-3 fatty acids, which help in reducing inflammation and reduce the risk for many chronic diseases.
You can bake or grill a filet of a fatty fish to serve over a salad or alongside roasted vegetables.
Or mix with mayonnaise, herbs, and spices to stuff lettuce wraps, avocado, or celery sticks.
#8. Coconuts and Coconut oil
Coconuts and coconut oil are popular keto fat sources because they offer a natural source of medium-chain triglycerides (MCTs), a type of fat that your body can easily absorb and use.
Research suggests that MCTs may ease your transition into ketosis. Also, MCTs are more likely to be burned as energy and less likely to be stored as fat.
You can add unsweetened coconut flakes to healthy smoothies, or use full-fat coconut milk to make curried meats or roast vegetables in coconut oil.
#9. Full Fat Greek Yoghurt
Plain, full-fat Greek yogurt is a good keto choice. While it’s high in protein, it’s also high in saturated fats.
Yogurt is also a great source of beneficial bacteria known as probiotics, which promote healthy digestive function. You can have Greek yogurt by itself or build a keto yogurt parfait by layering nuts, seeds, coconut, and cacao with it.
#10. Whole Eggs
Eggs are also one of the best keto foods. A large egg provides 13 essential nutrients, 6 grams of high-quality protein and 5 grams of total fat.
And it’s not just the fat content that makes them so amazing. Eggs are also one of the few natural sources of vitamin D, and they contain Choline which is essential for brain health.
#11. Cacao Nibs
Cacao nibs are a form of unsweetened, unprocessed raw chocolate. Just 1 ounce provides about 12 grams of fat and 9 grams of fiber.
Add cacao nibs to homemade smoothies or trail mix. If you have a sweet tooth, make keto hot chocolate by melting cacao nibs in unsweetened coconut milk.
Then mix in your favorite keto-friendly sweetener.
#12. Flax Seeds
Flax seeds are an excellent source of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds.
One-quarter cup (42 grams) of flax seeds provides 11 grams of fiber, 7 grams of protein, and 18 grams of fat.
You can add ground flax seeds to smoothies or sprinkle them on salads, soups, or a keto yogurt parfait.
#13. Grass fed Steaks
Keto is high fat, not necessarily high protein, so you don’t need a ton of meat on your plate.
But steak can be a good high-fat, quality-protein option, As Grass-fed steak is overall a bit leaner, but contains more heart-healthy omega fatty acids.
Cheese is another good high-fat, low-carb option for keto dieters, and with hundreds of varieties on the market, there’s no shortage of options to choose from.
You can enjoy slices of cheese with fresh veggie sticks or melt it over roasted or steamed vegetables.
Or try adding shredded cheese to salads or grilled meats.
Heavy cream and heavy whipping cream are the best options. Not only are they a great source of fat for keto, but they whip better and hold their shape longer than lighter whipping creams.
The best way to indulge in a healthy and satisfying whipped cream is by making it yourself with a keto recipe.
This approach allows you to cut out the sugar without missing out on any of your favorite textures and flavors.
To best support your health on the keto diet, choose fats from nutrient-dense, whole foods
and avoid those that come from ultra-processed oils, meats, and fried foods.
As long as you stick to the natural fat sources we just discussed, you’ll start experiencing the benefits of ketosis without the potentially negative effects of unhealthy fats.
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