The keto diet encourages you to consume up to 80 percent of your calorie intake from fats, such as nuts (almonds and walnuts), avocados, coconut oil and ghee.
Choose full-fat dairy products instead of low-fat options when selecting dairy products and when cooking meat or vegetables. When possible, use butter or ghee when possible for optimal results.
Monounsaturated fats
Low-fat diets have long been popular, yet fat is essential to proper body functioning. Fat provides energy and helps you build muscle; in fact, 55%-60% of your calories should come from fat sources such as olive oil, canola oil, avocado and nuts.
Monounsaturated fats are considered beneficial to cardiovascular health. With one double bond between carbons, these monounsaturated fats can reduce cholesterol and decrease your risk of clogged arteries while providing vitamin E rich anti-inflammatory benefits and helping increase energy and help with weight loss.
These fats can be found in whole-fat dairy products such as butter, cheese and yogurt as well as in avocado, olive oil and other vegetable oils. Their fats help you feel full and satisfied after each meal as they are more slowly digested than carbohydrates and proteins.
Though most people believe that eating too much fat will lead to weight gain, selecting the appropriate kind is key to your diet’s overall success. While certain kinds may be unhealthy for you, most fats provide nine calories per gram — more than protein or carbohydrates do!
Vegetables, seeds, and nuts are the main sources of unsaturated fats in our diets, with their fatty acids serving multiple functions within our bodies – from lowering cholesterol to fighting cancer. You should limit your consumption of saturated fats found in meat and dairy products; opt for leaner cuts of meat or opt for fish rich in omega-3 fatty acids instead.
Recent research published in the Journal of the American Medical Association suggests that eating lots of unsaturated fats (MUFAs) could lower your risk for heart disease. Furthermore, they are known to offer protection from cancer and diabetes.
Polyunsaturated fats
The keto diet involves increasing your fat consumption over carbohydrates. Olive oil, avocado oil, seeds and nuts are great examples of nutritious fat sources rich in omega-3 fatty acids that may help prevent heart disease; however, you should limit processed or trans fat intake to protect yourself.
There are three primary types of dietary fats: saturated, monounsaturated and polyunsaturated. Polyunsaturated fats (PUFA) feature backbones with two or more double bonds compared to saturated fats’ single bonds; their difference lies in lower density and melting point as compared to their saturated counterparts, typically found in vegetable oils such as canola or olive oil, fish or nuts, potentially helping lower LDL (“bad”) cholesterol levels in bloodstream.
PUFAs, in addition to being essential fats, play an integral part in building cell membranes and nerve sheathing, blood clotting and muscle movement. Since our bodies cannot produce them themselves, the best source for PUFAs can be found through diet; soybean, sunflower and safflower oils provide good sources. They can even replace less healthy saturated and trans fats when cooking various dishes!
Consuming more unsaturated fats can lower your risk for cardiovascular disease and diabetes, and support brain health. You can find these unsaturated fats in vegetables, eggs, meats, nuts, fish and oils such as olive and coconut oil when making meals.
The ketogenic diet is a high-fat, low-carbohydrate eating plan which has been found to both promote weight loss and improve health. Studies have linked its use with reduced inflammation and improved gut microbiome; additionally it may help you burn more calories by turning fat into energy rather than glucose.
On a ketogenic diet, experts advise consuming 55%-60% of daily calories as fats. A person consuming 2,000 calories needs approximately 122-133 grams of fats each day. Selecting healthy types of fats is key; some types can even be harmful.
Omega-3 fatty acids
As part of a keto diet, you should aim to consume most of your calories from fats. This can help control appetite by providing satisfying high-fat foods like avocado, fatty fish and butter that satiate. In general, aim for 60-70% of calories coming from fats but adjust as necessary if necessary. One way to increase fat consumption would be eating more keto-friendly foods such as avocados, fatty fish and butter.
These nutritious fats provide essential monounsaturated fatty acids to support cardiovascular and nervous system health, reduce inflammation and boost energy. You can add them to salads, smoothies or breakfast dishes; they’re even delicious additions to soups or roasted vegetables! Just remember to avoid oils containing trans-fats – which could potentially harm your wellbeing!
PUFAs are essential in our diets, but must be consumed in moderation. Good sources include fish, grass-fed meat and nut butters made from whole nuts without added sugars or additives; for instance macadamia nut butter and pic’s Australian Peanut Butter are two excellent examples which contain lower Omega-6 content than standard supermarket brands.
Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), an important source of polyunsatured fatty acids (PUFAs), play an integral part in helping decrease inflammation while supporting brain development. You can find omega-3s in flax seeds, chia seeds, as well as some forms of fish such as salmon.
As part of your diet to balance out fatty acid intake, try including other sources like sardines, salmon, mackerel, and tuna which contain anti-inflammatory omega-3s and antioxidants; alternatively try eating nuts like pistachios walnuts and sunflower seeds.
For those just beginning their Keto journey, digestive enzyme supplements may help aid with digestion. These pills can break down fat during digestion to avoid constipation and bloating – they’re widely available at pharmacies and grocery stores as multi-enzyme blends.
Trans fats
No matter your dietary plan, including healthy fats is key for optimal health. They help absorb certain vitamins, boost brain function, reduce inflammation and ultimately help people lose weight by making you feel full. However, it’s essential to be mindful of which fats you consume – certain varieties may be more unhealthy than others – for instance saturated fats can raise cholesterol levels and increase risk of cardiovascular disease. On the other hand, monounsaturated fats can help lower cholesterol and improve cardiovascular health. Furthermore, trans fats should be avoided at all costs – almost all packaged foods contain them; such as cookies, chips and fast food. The best way to do this is through eating whole unprocessed foods.
Coconut oil, grass-fed butter, olives and avocado are among the healthiest fats for a keto diet, offering antioxidants, vitamins minerals and amino acids in abundance. Coconut oil in particular offers fast energy thanks to medium-chain fatty acids – digested quickly by your body – as well as being proven effective against inflammation while improving gut health.
When it comes to selecting oils for cooking, look for ones with high oleic acid contents; these oils tend to be more stable at higher temperatures than linoleic-rich vegetable oils like canola or corn oil. At ALOHA, extra-virgin olive oil is our top pick as a healthy option with its source of heart-friendly omega-3 fats and anti-inflammatory phytochemicals – making it one of the smartest choices available!
Avoid foods containing trans fats or processed meats to reduce cardiovascular disease risk and cancer risks, clog arteries and lead to high blood pressure, or produce carcinogenic compounds when cooked at high temperatures. Furthermore, processed meats may produce carcinogens when exposed to heat for too long a period.
If you’re struggling to incorporate healthy fats into your diet, begin by opting for full-fat dairy products instead of low-fat versions. Add cream to coffee, smoothies and shakes for a creamy treat; or combine Greek yogurt, heavy whipping cream and plenty of ice for a keto-friendly milkshake treat!