Healthy fats are an integral component of a balanced diet and can help facilitate ketosis. But not all fats are created equal – bad ones may lead to disease and derail your weight loss efforts.
Choose healthy fats to add texture, taste, and nutrients to your meals and snacks. Try topping veggies with some healthy fats; using them in dressings and marinades; or mixing them into smoothies!
Avocados are among the healthiest foods on the market and fit well into any eating plan. Packed with heart-healthy fats and filled with dietary fiber that can help lower cholesterol levels, avocados are versatile enough to add variety to salads, smoothies and even baked goods – providing you with multiple nutritional benefits at once! They’re quick and easy to prepare too – the ultimate power food!
Avocados may seem like fruit, but they’re technically considered vegetables. High in heart-healthy monounsaturated fat and potassium-rich, they also boast abundant levels of vitamins C, folate, B6, E as well as other key antioxidants that support skin health and immune function.
Avocados are one of the best keto foods due to their extremely low net carb count – half an avocado only contains 114 calories and 1.3 gram (g) of carbohydrates! This makes them the ideal keto snack as they won’t raise blood sugar or insulin levels.
Avocados are also an excellent source of omega-3 fatty acids, which have numerous health benefits including helping with cardiovascular diseases by lowering bad cholesterol and triglycerides and increasing good ones while simultaneously improving brain health through enhanced focus and memory retention.
However, it is essential to avoid processed avocados as they contain trans fats which have been linked with heart disease and other health conditions. It is best to select organic, locally grown avocados so you know they have not been treated with chemicals.
Avocados are not the only source of healthy fats; fish and olive oil are both excellent sources. Fatty fish such as salmon can help promote ketosis while providing essential fatty acids and protein. To maximize health benefits, always choose wild-caught rather than farmed-raised salmon; also when selecting fish oil supplements be sure to pick from an established brand.
2. Olive Oil
Olive oil has gained widespread attention for its health benefits in recent years, but olive oil stands out as an even healthier choice when it comes to heart-healthy fats. A Mediterranean staple, this keto-friendly fat boasts both monounsaturated and polyunsaturated fatty acids – the “good guys” – while keeping its saturated fatty acid intake relatively low.
Olive oil provides many essential antioxidants and essential nutrients, including Vitamin A, E and K which have a significant impact on heart health and wound healing. You can select from various high quality olive oils like Selo’s extra virgin olive oil that has been carefully produced in Croatia using cold pressing technology in order to retain all its nutritional values.
Use Extra Virgin Olive Oil (EVOO) in salad dressings, marinades for fish and shellfish or as a light drizzle on just-roasted veggies. A tablespoon of EVOO contains no carbs but is high in healthy monounsaturated fats making it compatible with keto diet plans as long as careful choices are made when planning around it.
While keto diet popularity continues to increase, many are unwittingly adding hidden carbs from condiments and sauces into their ketogenic meals, even those labeled “low-carb” or “keto”. That is why it is crucial that one always read labels!
Ketogenic diets differ from other low-carb diets by emphasizing fat for up to 90% of daily calorie needs, potentially leading to side effects ranging from weight loss and increased cholesterol to muscle cramping and high cholesterol. When selecting fat sources for your ketogenic diet plan it is vital that they are chosen wisely so as not to cause unwanted side effects like these.
Olives contain healthy fatty acids known to reduce inflammation, protect against cardiovascular disease, diabetes, cancer and arthritis and help your body absorb calcium – even helping protect against osteoporosis! Furthermore, these healthy fats have been known to prevent cognitive decline, reduce depression risk and enhance brain function – something not many can say they dislike!
3. Poultry Skin
Chicken skin often takes heat for its high fat content, yet it can make an excellent addition to a keto diet diet. Low in carbohydrates and moderate in protein content, as well as collagen which may improve gut health and decrease inflammation, it makes an ideal food source. But please remember it contains saturated fat which increases heart disease risks as well as blood pressure issues; so its consumption should be done so in moderation (especially when eaten fried).
Of course, there are ways to make crunchy chicken skin healthier – including baking it in the oven instead of deep frying. Baking can also reduce oil usage and help you adhere to keto calorie and fat limits more easily.
Poultry skin provides healthy fats such as monounsaturated and polyunsaturated fatty acids. It also provides essential vitamins like E and folate. Furthermore, poultry skin provides protein for muscle repair. While chicken skin provides ample nutritional benefits, its high saturated fat content should be consumed in moderation.
Keep in mind when choosing poultry skin to consume that the type of poultry can have an impactful impact on your macros, for instance leaner cuts are generally lower in fat compared to skin-on chicken thighs. Furthermore, if cooking your own poultry skin-on, make sure it has been removed prior to eating it!
The keto diet is becoming an increasingly popular way of losing weight and improving health, but many remain uncertain of exactly what to eat on it. A frequent question asked of this diet is if eating chicken skin on keto is allowed – yes it is permitted, however you must pay close attention as to the quantity eaten and its preparation method.
4. Oily Cuts of Meat
Formerly, saturated fats were believed to contribute to heart disease; however, new research indicates they may not be as harmful. The key is avoiding processed meats like bacon and sausage which have been linked with higher cancer risks; instead opt for low-carb lean cuts of beef, poultry and pork that offer anti-inflammatory omega-3 fatty acids and choose grass-fed varieties with greater anti-inflammatory omega-3 content.
Oily fish such as salmon, sardines and mackerel is an excellent source of both protein and omega-3 fatty acids, at an often more affordable cost than fresh alternatives. Tinned and frozen options may even taste just as great!
Nuts and seeds provide an excellent source of healthy polyunsaturated fats, monounsaturated fats, protein, magnesium potassium selenium zinc. You could make low-carb “granola” with nuts and seeds or add them to soups and stews to add an extra dimension of flavour.
High-fat dairy, such as butter, cream, sour cream and cottage cheese can help boost your fat consumption and meet health goals on keto. Just be sure to choose low-sugar versions, as some contain sweeteners which could alter blood sugar balance and halt weight loss.
Fatty cuts of meat can provide your body with energy it needs to navigate its way through ketosis, providing essential energy. In addition, these meats contain protein and choline–an essential nutrient that regulates nervous systems, improves memory retention and boosts mood–while also being rich in lipids that contain essential fatty acids that regulate nervous system activity and memory recall. Look for organic grass-fed cuts of meat for maximum nutrient content while minimising antibiotic consumption.
An effective ketogenic diet includes fats in various meals and snacks beyond proteins, vegetables, and fruits; this will ensure you eat enough from each food group while getting used to using fat as fuel for energy production. Be mindful when selecting unsaturated fats over trans-fats which contain hydrogen atoms added onto unsaturated lipids – trans fats are associated with increased cardiovascular disease risk as well as diabetes risks.