On a keto diet, approximately 55%-60% of your calories should come from fats. Some examples of healthy fats for keto include:
Coconut Oil: Coconut oil is an excellent source of healthy saturated fats that are easily digested. It provides quick energy boost and quick metabolic benefits.
Saturated fats are solid at room temperature and commonly found in meat, dairy products like butter and whole milk as well as some processed foods such as cookies. Saturated fats are one of the primary sources of dietary cholesterol and have been linked to heart disease; thus it’s wise to limit intake as much as possible; though not all saturated fats may be bad; some could actually provide additional health benefits.
Healthy saturated fats contain medium-chain triglycerides that the body processes differently from other fatty acids and have antimicrobial and antiviral properties, making them beneficial sources. You’ll find such fats in coconut oil, palm kernel oil and some types of nuts.
Selecting high-quality saturated fats is key, as they tend to come from more nutrient-rich sources and offer the correct balance of essential fatty acids that support our bodies in producing hormones which regulate hunger and fat storage.
Saturated fats can be found in many different food items and should comprise 5-6% of your daily caloric intake. A diet including whole grains, lean proteins, plant-based fats and fruits and vegetables can help support health goals more easily than eating only saturated fats.
Dairy mes Full-fat dairy products like milk, cheese, and yogurt provide an excellent source of both protein and healthy fats. Opting for higher-fat options made with full-fat milk will likely have less carbs than their low-fat counterparts.
Fish such as salmon, trout, sardines, mackerel and herring are great sources of omega-3 fatty acids and protein, plus monounsaturated fat – essential components of a balanced keto diet.
Nuts provide healthy fats while adding some fiber and essential vitamins such as Vitamin E. Plus they have many other nutritional benefits!
Hemp and flax seeds are excellent plant-based sources of polyunsaturated fats. When added to salads or used in recipes, hemp and flax seeds provide essential sources of nutrition.
Olive oil is an excellent source of monounsaturated fat and has been associated with heart health. Plus, its high smoke point allows it to be used as cooking oil!
Focus on including healthy unsaturated fats while limiting your consumption of saturated and trans fats. Check food labels for hydrogenated oils or partially hydrogenated oils as these may be detrimental to achieving and maintaining a healthy weight, as well as decreasing your risk of chronic diseases.