The keto diet is more popular than ever before. This low-carb and high-fat diet is helping countless people around the world to shed excess fat and feel better both mentally and physically.
On paper, the diet can seem a little strange. The diet almost completely eliminates carbohydrates (reduced to 20-50 grams each day) and it promotes fatty foods that people often consider to be unhealthy.
The trick is reaching ketosis, though. In this state, the body uses ketones as an energy supply as opposed to blood glucose.
If you are going to reach ketosis, though, you've got to find the healthy fat sources for keto success. In this piece, we will take a closer look at examples of good fats for keto diet efficiency. Let's begin.
The Best High-fat Foods to Eat on the Keto Diet
Just before we get into the healthy fat sources for keto, let's very quickly look at why you need fat on a keto diet and the logic behind the diet.
Why Do You Need Fat On a Keto Diet?
Good fats are very important and they are the foundation of the keto diet. These fats help to regulate processes within your body while helping you to lower your risk of heart attacks, strokes, and other problems.
There are lots of different types of fats. Here's a quick look at the breakdown of which fats to use and which to avoid:
- Saturated fats
- Monounsaturated fats
- Natural trans fats
- Natural polyunsaturated fats
- Processed polyunsaturated fats
- Processed trans fats
How Much Fat Per Day Do You Need On the Keto Diet?
Many people wonder how many grams of fat to eat per day on keto. Healthy fats are going to make up around 70% of your calorie intake each day. This is shocking to some people but it's the correct ratio that you will have to strike to seize keto success.
15 High-Fat Food Sources for the Keto Diet
Let's jump into zero-carb high-fat foods that will become the foundation for your keto journey. There are some delicious options on this list and you will be able to blend them together to create nutritious dishes.
If you are serious about the keto diet, avocados are going to become your new best friend. This delicious fruit provides you with a lot of healthy fat and 82.5% of its calories come from dietary fat.
Avocados are smooth and offer a pleasant texture. This makes it a great fruit to enjoy alongside your eggs in the morning. Many people also enjoy eating avocado with spicy foods given that it offers a nice cooling counterbalance.
2. Fatty Fish
Fatty fishes that come from cold-water sources are an amazing source of important fatty acids like DHA and EPA. These important acids give you a wide range of benefits and help to protect your heart and your brain.
Fish can also promote healthy metabolic function and promote eye health and superior vision. Research is also showing that these fatty acids also have important anti-aging properties that help you age gracefully and healthily.
The American Heart Association recommends that you should eat fatty fish at least twice a week - with keto, you can boost your consumption to be as healthy as possible!
Fatty fish works with a lot of keto dishes. You can get creative to make delicious fish cakes and fish sticks, for example.
3. Dark Chocolate
Keto is a more versatile diet than most people realize - you can still enjoy treats like dark chocolate. You should try to go for as high a concentration of cocoa as possible and try to get a premium brand.
Used in moderation, dark chocolate is a great way for you to treat yourself and fit within your ketosis plan.
Bacon has a fatty acid profile that gives you a great source of healthy fats and protein while avoiding large doses of carbohydrates. You can fry up your bacon with butter to increase the amount of healthy fat that you consume within a typical day.
Of course, bacon tastes great and it is very popular with many people. It is a surprisingly versatile food, too, and it can be used within a range of dishes to add a great source of protein that keeps you healthy.
5. Olive Oil (and Olives)
Olive oil is great for your heart. It contains high amounts of oleic acid, a monounsaturated fat that has been linked with a decreased risk of heart disease for many people.
This olive oil also contains zero carbohydrates. This makes it the perfect option for low-heat cooking. You can also choose to drizzle olive oil over a range of dishes and foods for an extra dose of flavor and healthy fat.
6. Whole Eggs
Eggs are a staple for the keto diet. These eggs are an amazing source of both fat and protein and you can cook them using your favorite type of oil or butter to get even more healthy fats into your diet.
To maximize the value that you get from your eggs, you should try to purchase fresh eggs directly from a farmer who lets their chickens forage in open pastures. The elevated price is worth it and you will find that eggs are still a relatively cheap source of protein and healthy fat.
Best of all, eggs are very versatile. You can use them in a wide range of recipes. It is easy to create hearty and fulfilling dishes for a number of people at a low price.
There are many kinds of cheese that are high in natural fat content. You should be sure to investigate cheeses in further depth to understand which are natural and which are processed.
Cheeses offer high levels of fat and moderate levels of protein. This makes it perfect for the keto diet and it can really transform your recipes. Many people add cheddar cheese to their fried eggs, for example, for a great keto dish.
8. Sour Cream
Sour cream is a rich source of fat that offers great tastes and textures to a range of dishes. You can choose to scrambled eggs, for example, to get a pleasant and fluffy texture.
Sour cream can also easily be added to meats and vegetables. Just a couple of tablespoons of cream can help you to stay within your state of ketosis and burn through far while protecting your heart.
9. Coconut Oil
Coconut oil is a healthy way to add quality fat to your diet. This oil can be used as the foundation for lots of recipes, so it's very simple to incorporate it into your diet.
There are lots of recipes that you can transform with the inclusion of just a little bit of coconut oil. There are strong links between the fats provided in coconut oil and gut health.
Many people wonder what food has fat and no carbs - butter is the answer. There are some other options on this list that offer 100% fat, but butter is up there too.
Butter is very versatile and it's a staple of the keto diet. You will want to add butter to a range of foods while cooking and use it as the foundation for fried eggs and bacon, for example. This is delicious and helps you to enter a state of nutritional ketosis.
Some people fail to understand the difference between butter and margarine. It's important that you avoid margarine because it is a synthetic product that does not deliver you the natural healthy fats that you need.
11. Nuts and Seeds
Certain high-fat nuts and seeds are perfect to provide you with the healthy fats that you need to achieve and remain in ketosis. Macadamia nuts are one such nut, for example, and they make for a very healthy snack.
It is simple to incorporate those nuts and seeds into your diet, too, given that they can be used as toppings. Some nuts can also be used to create kinds of butter.
Chicken is lean meat but it provides a serious amount of protein in a delicious way. It has been included on this list because it makes a perfect centerpiece for many dishes.
It is very easy to combine chicken with bacon and butter to create some really mouthwatering dishes that give you the best of keto: healthy fats and moderate levels of protein.
Coconut flesh is a great option, too. You should be a little careful though, given that an 80g serving of coconut flesh will contain around 12g of carbohydrates. You can enjoy coconut in moderation, though, for a tasty snack that offers some diverse texture among the other items in this list.
14. Ground Beef
Ground beef is a very versatile meat that's cheap and provides you with the protein that you need. You can also find fattier servings that include around 60% fat - the perfect option to stick to your keto diet.
This ingredient can provide the foundation for countless recipes, too, making it easier for you to stick to your keto diet and add some variety to the dishes that you prepare.
15. Fish Oil
We have already covered fish in this list - it's a great source of various healthy fats that keep you healthy and regulate your bodily functions. If you don't like fish, though, you can still get your serving by using fish oil.
There is a range of quality fish oils available out there and each one gives you the power to make your dishes delicious and healthier. If you are on the keto diet, your cupboards shouldn't be without fish oil.
We hope that these high-fat foods help you to secure keto diet success!