You’re about to get going with keto, and you’re ready to turn your body into a fat-burning machine. But hang on a minute—where exactly should you be getting your fats from?

No worries, because in this article we’re going to cover all of it, we’ll be breaking down the best sources of healthy fats to fuel ketosis.

Trust me, not all fats are created equal, and choosing the right ones could be a game-changer for you.

Where Do You Get Fats on a Keto Diet?

On a keto diet, you’ll want to focus on getting fats from high-quality sources like avocados, olive oil, and fatty fish like salmon. Nuts and seeds, such as almonds and chia seeds, are also excellent choices. 

Animal fats, like ghee and grass-fed butter, offer another solid option. Steer clear of trans fats and processed oils like corn or soybean oil.

The key is to prioritize unsaturated and saturated fats that come from whole, natural foods.

The Keto Basics: A Quick Recap

Before we get into the good and the bad of fats on a Ketogenic diet, it might be helpful to quickly go over the keto basics. Trust me, a strong foundation will help you make smarter choices down the line.

What is the Keto Diet?

The ketogenic diet, or keto for short, is a low-carbohydrate, high-fat diet designed to switch your body’s primary energy source from carbohydrates to fats. This metabolic shift is known as ketosis, where your liver produces ketones to fuel your body and brain.

How Does Ketosis Work?

When you cut back on carbs, your body has to find an alternative fuel source. That’s where fats come in. Your liver breaks down fatty acids into ketones, which are then used for energy. Essentially, you’re turning your body into a fat-burning machine.

Macros: The Golden Ratio

In a typical keto diet, your macronutrient distribution will look something like this:

  • 70-80% fats
  • 15-25% proteins
  • 5-10% carbohydrates

The Role of Fats in Keto

Fats are the cornerstone of the keto diet. They provide the energy your body needs and are crucial for the absorption of fat-soluble vitamins like A, D, E, and K. Plus, fats help you feel fuller for longer, reducing the need for frequent snacking, which is a common pitfall in other diets.

Quality Over Quantity

While the keto diet is high in fats, it’s essential to focus on the quality of fats you consume. The types of fats you choose can impact everything from your cholesterol levels to your overall heart health.

Key Takeaways

  • Ketosis: The metabolic state where your body burns fat for fuel.
  • Macros: Keep an eye on your fat, protein, and carb ratios to maintain ketosis.
  • Quality: Not all fats are equal, and picking high-quality sources is crucial for your health and ketosis.

Why Quality of Fats Matter

Alright, so you know fats are the MVPs of keto, but let’s be real—quality matters. In this section, we’ll dig deep into why picking the right fats isn’t just a keto thing; it’s a whole health game-changer.

The Building Blocks of Your Cells

First off, fats aren’t just an energy source; they’re the building blocks of cell membranes and hormones. The quality of fats you consume directly impacts cellular function, hormone levels, and even your immune system. So, this isn’t just about ketosis; it’s about your overall well-being.

Good Fats vs. Bad Fats

Here’s where you need to be careful. Not all fats are created equal:

  • Good Fats (Unsaturated): These include monounsaturated and polyunsaturated fats found in olive oil, avocados, and fatty fish. They can lower bad cholesterol levels and offer anti-inflammatory benefits.
  • Bad Fats (Trans Fats): These are the real culprits and should be completely avoided. Often found in processed foods like potato chips and frozen pizzas, they raise bad cholesterol, lower good cholesterol, and are linked to heart disease.

Inflammation and Heart Health

High-quality fats like omega-3 fatty acids are anti-inflammatory, which is a boon for heart health. On the flip side, poor-quality fats can contribute to chronic inflammation, leading to a host of issues including heart disease and obesity.

Nutrient Absorption

Quality fats aid in the absorption of fat-soluble vitamins like A, D, E, and K. These vitamins are super important for functions ranging from bone health to immune response. Skimping on good fats could mean you’re not getting the full benefits of these nutrients.

Impact on Ketosis

Believe it or not, the type of fats you eat can affect how efficiently your body enters and maintains ketosis. Higher-quality fats are metabolized more efficiently, helping you reach that coveted fat-burning state more easily.

Cognitive Function

Your brain loves good fats, particularly omega-3s. They promote better cognitive function, and improved mental clarity, and can even stave off mood swings and depression. No one wants brain fog while trying to stick to a new diet, right?

In essence, quality matters—a lot. From your heart to your brain and everything in between, the types of fats you include in your keto diet have both immediate and long-lasting effects on your health. So choose them wisely!

Types of Fats: The Good, The Bad, and The Ugly

The Good: Unsaturated Fats

Monounsaturated Fats

  • Sources: Olive oil, avocados, nuts like almonds and cashews
  • Role in Keto: These fats can lower bad cholesterol levels, potentially reducing the risk of heart disease. They’re also energy-dense, helping you stay fuller for longer.
  • How to Incorporate: Use olive oil as a salad dressing, snack on almonds, or mash up some avocado for a keto-friendly guacamole.

Polyunsaturated Fats (Including Omega-3 and Omega-6)

  • Sources: Fatty fish (salmon, mackerel), flaxseeds, walnuts
  • Their Role in Keto: These fats are anti-inflammatory and essential for brain health. Omega-3s are especially important and can improve cardiovascular health.
  • How to Incorporate: Aim for at least two servings of fatty fish a week, or consider a high-quality fish oil supplement.

The Bad(ish): Saturated Fats

  • Sources: Red meat, dairy products like butter and cheese, coconut oil
  • Their Role in Keto: While saturated fats aren’t as villainous as once thought, they should still be consumed in moderation. Excessive intake can raise LDL cholesterol levels.
  • How to Incorporate: Use grass-fed butter for cooking and enjoy cheese as a treat, but try to balance it with unsaturated fats.

The Ugly: Trans Fats

  • Sources: Processed foods, margarine, fast food, potato chips.
  • Role in Keto: Simply put, avoid these like the plague. They raise your bad cholesterol, lower your good cholesterol, and are linked to an increased risk of heart disease.
  • How to Avoid: Always check food labels for “partially hydrogenated oils” and steer clear of any processed foods that contain them.

Last but Not Least: MCT Oils

  • Sources: Coconut oil, palm kernel oil
  • Role in Keto: Medium-chain triglycerides (MCTs) are saturated fats that are quickly absorbed and can provide a fast energy boost. Some people use MCT oil to help jumpstart ketosis.
  • How to Incorporate: Consider adding MCT oil to your morning coffee or smoothies, but be cautious with the dosage to avoid digestive issues.

You might also like: Should I Stay on Keto When Sick? (And When You Shouldn’t)

The Best Food Sources for Healthy Fats on Keto

Ready to stock up on your keto pantry? Knowing what types of fats are good for you is one thing, but knowing where to find them is a game-changer. Let’s explore the best food sources for those high-quality fats you’ll want to include in your keto journey.

Best Keto Food Sources for Healthy Fats

Avocado: The Keto Superfood

  • Why It’s Great: Packed with monounsaturated fats and low in carbs, avocados are a keto dream come true.
  • How to Use: Avocado slices jazz up a salad, and guacamole is a great side with just about anything—think of it as your keto ketchup.

Olive Oil: Liquid Gold

  • Why It’s Great: Rich in antioxidants and monounsaturated fats, olive oil is heart-healthy and perfect for keto.
  • How to Use: Drizzle it over veggies, use it in salad dressings, or even add a spoonful to your morning smoothie.

Nuts and Seeds: Snack Powerhouses

  • Why They’re Great: Almonds, macadamia nuts, and flaxseeds are rich in good fats and low in carbs.
  • How to Use: Grab a handful as a snack, or grind them up to use as a coating for meat instead of breadcrumbs.

Fatty Fish: Omega-3 Overload

  • Why It’s Great: Salmon, mackerel, and sardines are loaded with essential omega-3 fatty acids.
  • How to Use: Grilled, baked, or even raw in keto-friendly sushi, fatty fish offers versatility and flavor.

Cheese: A Keto Delight

  • Why It’s Great: Full-fat cheeses like cheddar or gouda provide saturated fats and are low in carbs.
  • How to Use: A slice here and there can elevate a meal, and cheese crisps can replace your beloved potato chips.

Coconut Oil: Tropical Treasure

  • Why It’s Great: While high in saturated fats, coconut oil contains MCTs that are quickly metabolized for energy.
  • How to Use: It’s a great option for high-heat cooking and baking, or you can add it to your coffee for an extra kick.

Dark Chocolate: Believe It or Not!

  • Why It’s Great: Choose a variety with at least 70% cocoa, and you’ll get some good fats along with antioxidants.
  • How to Use: A few squares can satisfy a sweet tooth without knocking you out of ketosis.

Grass-Fed Meats: Quality Counts

  • Why It’s Great: Grass-fed beef and lamb are higher in omega-3 fatty acids compared to their grain-fed counterparts.
  • How to Use: Whether it’s steak or lamb chops, just make sure to balance it out with some good veggies.

Ghee and Grass-Fed Butter: Dairy’s Best

  • Why They’re Great: These are saturated fats but in moderation can be a good fat source on keto.
  • How to Use: Ideal for sautéing and frying, or melting over steamed veggies.

Eggs: Don’t Skip the Yolk

  • Why They’re Great: Egg yolks are packed with nutrients and fats that make them a keto essential.
  • How to Use: Boiled, scrambled, or as an omelet filled with keto-friendly veggies—eggs are versatile.

These food sources offer you not just a wide range of flavors but also a diverse profile of healthy fats. This way, you’re not just hitting your fat macros, but you’re also nourishing your body with the quality stuff it deserves.

How to Incorporate More Healthy Fats into Your Keto Diet

So you’ve got your list of go-to foods for healthy fats, but how do you weave them into your daily keto routine? Don’t sweat it! Let’s dive into practical ways to up your healthy fat game and make your keto journey a flavorful one. Ready?

Master the Art of Cooking with Oils

  • What to Do: Switch up your cooking oils. Use olive oil for low-heat cooking and salads, and coconut oil or ghee for high-heat cooking.
  • Why It Works: Different oils have different smoke points and nutritional benefits. By diversifying, you’re not just adding flavor but also maximizing health benefits.

Bulletproof Your Morning Coffee

  • What to Do: Add a spoonful of MCT oil or grass-fed butter to your morning coffee.
  • Why It Works: This not only boosts your fat intake but also provides a steady release of energy to kickstart your day.

Go Nuts with Snacks

  • What to Do: Pre-pack small portions of almonds, macadamia nuts, or a mix of seeds like chia and flax.
  • Why It Works: They’re portable, require no prep, and can be a quick solution when hunger strikes, keeping you on track.

Dress to Impress: Salad Edition

  • What to Do: Make your own salad dressings using olive oil, avocado oil, and a sprinkle of herbs.
  • Why It Works: Store-bought dressings often contain hidden carbs and bad fats. Making your own ensures quality and taste.

Fish Fridays or Any Day!

  • What to Do: Aim to include fatty fish in your meals at least twice a week.
  • Why It Works: Fatty fish provides a huge omega-3 boost and is a protein powerhouse.

Avocado Everything

  • What to Do: Add avocado slices to salads, mash it up for guacamole, or include it in your smoothies.
  • Why It Works: Avocados are incredibly versatile and offer a heap of monounsaturated fats.

Dairy: Choose Wisely

  • What to Do: Opt for full-fat, preferably organic or grass-fed, dairy products like Greek yogurt or heavy cream.
  • Why It Works: Full-fat options keep you satiated for longer and have a better fat profile compared to their low-fat counterparts.

Choco-Love: The Darker, the Better

  • What to Do: When you need a treat, go for dark chocolate with at least 70% cocoa.
  • Why It Works: It satisfies the sweet tooth and offers some healthy fats and antioxidants.

Veggie Fats

  • What to Do: Roast vegetables like Brussels sprouts, asparagus, or bell peppers in olive oil or ghee.
  • Why It Works: This enhances flavor and adds a good dose of healthy fats to otherwise carb-centric veggies.

Meat Choices: The Fattier Cuts

  • What to Do: When choosing meat, go for fattier cuts like ribeye steaks or chicken thighs.
  • Why It Works: Fattier cuts not only taste better but can also help you hit your daily fat macros.

Get Saucy: DIY Keto Sauces

  • What to Do: Make homemade sauces using healthy fats like olive oil or avocados.
  • Why It Works: Just like salad dressings, homemade sauces let you control the ingredients, making it easier to stay in ketosis.

See, there’s no reason to feel restricted on a keto diet. With a little creativity and planning, you can effortlessly incorporate more healthy fats into your meals and snacks, enriching both your menu and your health.