Keto diet means removing carbs from your diet and getting energy from the fats and proteins. When you’re on a keto diet, fats contribute about 70-80% of the calories. But, have you ever heard about healthy and unhealthy fats?
Yes, you read it right. All the fats aren’t the same regarding their calorie value and overall safety. So, you must be careful when choosing fats for your keto diet. If you’re following a diet plan made by a nutritionist, you’re on the safe side because he will tell you the difference between healthy and unhealthy fats.
But, when you find out about the effectiveness of the keto diet on the internet and make up your mind to give it a try without any expert’s help, the chances of choosing unhealthy fat sources are high.
To make sure you don’t choose unhealthy fats, here are the top 9 healthy fats for keto and 3 unhealthy fats that you should avoid to achieve your desired fitness goals. So, let’s get started!
Top 9 Healthy Fats for Keto
If you want to see the results of keto quickly, add the following healthy fats for keto to your meal plans:
1. Ghee
When the normal butter is “clarified”, then ghee is produced, and it’s healthier than butter. You’ll also enjoy a more prominent smoky and oily flavor than butter.
It’s a rich source of healthy fats for keto in the form of Omega-3 fatty acids and saturated fats. In addition, unhealthy fats, Omega-6 fatty acids and polyunsaturated fats share a small percentage of the total calorie count.
Besides these, ghee is a source of many fat-soluble nutrients, which ensure your body gets all the essential nutrients even when you’re on a diet.
2. Coconut Oil
The amount of medium-chain triglycerides (MCTs) is very high in coconut oil, making it one of the healthiest fats source for keto. These triglycerides are easily absorbed and used by your body, so your energy levels will return to normal soon after you consume medium-chain triglycerides.
Coconut oil is easily available and can be used in many ways. You can mix it in your smoothies or sprinkle some over your salad. Moreover, you can use it for breakfast, lunch, or dinner.
3. Full Fat Yogurt
Full-fat yogurt is not only the source of healthy fats for keto but also provides enough proteins, which is another major requirement of the keto diet. Moreover, the carbs percentage is very low.
It provides a lot of gut-friendly probiotics that will ease digestion and help you lose weight quickly. So, a bowl of full-fat yogurt will be an excellent option for breakfast or lunch when you’re on the keto diet.
4. Tallow
Tallow is a fat source from animals; mostly, beef fat has been converted to a stable form for storage.
It is a good source of healthy fats for keto and other nutrients your body needs to stay healthy even when you’re on a diet. It has some healing properties, like improving your overall health while helping you to lose weight.
5. Olive Oil
Almost everyone knows about the health benefits of olive oil, and it’s good not just for keto but for every diet. This oil signifies a healthy lifestyle and will be even healthier if you include it in your keto diet due to the abundance of healthy fats for keto.
You can cook your food in olive oil or add it to your salads; the neutral flavor of olive oil won’t destroy the recipe’s flavor.
6. Fatty Fish
Omega-3 fatty acids are the healthiest fats on the planet, not only for keto but for your overall diet as well. Fatty fish such as sardines, tuna, salmon , and anchovies are some fatty fish sources that provide these healthy fats for keto.
In addition to the fats, fish is a protein-rich food, hence perfect for the keto diet.
7. Whole Eggs
Eggs are nutritious full of vitamin B and easy to make. So, you have to ensure them in your diet. Whole eggs are a rich source of these healthy fats for keto and many other nutrients that you need to stay energetic during the keto diet.
8. Butter
Butter contains no carbs, and about 80% of its calorie count is fat. The percentage of healthy fats is higher than unhealthy fats, so butter is an excellent option for the keto diet.
9. Cheese
Who doesn’t love a cheesy omelet for breakfast or other delicious and healthy cheesy recipes? We all do! The great news is that you can use cheese on the keto diet. It’s full of healthy fats and contains fewer carbs. Moreover, as there are many flavors of cheese available in the market, you won’t be bored with the same flavor every time.
3 Fats Sources to Avoid On Keto
Keeping a check on the unhealthy fats is as important as looking for the healthy fats for keto. So, you need to know the foods or fats that you should avoid when you’re on a keto diet:
1. Fried or Junk Foods
Deep-fried or junk foods increase the proportion of trans fats in your diet, which are considered very unhealthy because they are linked to heart diseases.
Therefore, you must avoid them or limit their intake because regular intake of these foods can trigger several health issues or worsen existing health problems.
2. Artificial Tran Fats
Artificial trans fats are linked with an increased risk of heart disease, so they aren’t healthy to consume. These fats are mostly found in crackers, cakes, cookies, biscuits, etc.
3. Processed Meats
You’ll see many diet plans that include processed meats, but they are not healthy fats because they can lead to digestive tract cancers. Instead of these processed meats, you can use unprocessed food items as protein sources during your diet and afterward.
Conclusion
Here ends our guide on healthy fats for keto. We hope this guide will make it easy for you to choose healthy fats. Also to avoid the unhealthy fats that can cause serious health issues.
If you have ever tried the keto diet, let us know in the comments your favorite sources of healthy fats that helped you in losing weight!
