Healthy fats on keto can help you feel satisfied, reduce hunger and boost energy. Look for naturally sourced sources such as nuts, seeds, vegetable oils or fish such as salmon for these essential dietary fats.
Avoid artificial trans-fats that could potentially pose health threats such as heart disease and inflammation.
Nuts and Seeds
Nuts and seeds provide individuals following keto with an abundance of proteins and fats for sustained energy and optimal metabolic health. From whole to ground varieties, nuts are an outstanding source of both essential fatty acids as well as other vitamins, minerals, antioxidants and fiber that has an incredible impact on metabolic wellbeing.
Most nuts and seeds are keto-friendly; however, it is important to choose quality nut butters without added ingredients such as sugar, preservatives, stabilisers or any other harmful additives. Instead opt for whole nut based varieties.
Keto-friendly nuts include pistachios, almonds and walnuts; while they may have slightly higher carb counts than other nuts, the essential nutrients they offer still make them worthy. Pistachios in particular are an excellent source of amino acid leucine which plays an integral part in muscle building; in addition they’re packed full of vitamin B6, thiamin, potassium magnesium and phosphorus!
Almonds are an excellent option for keto dieters as they contain only low net carbs and boast the highest amount of healthy monounsaturated fats among all nuts, while also being an abundant source of vitamin E, manganese and copper.
Walnuts are an increasingly popular choice among keto dieters as they offer a significant dose of omega-3 fatty acids while also being an excellent source of dietary fibre and essential vitamins and minerals such as folate, potassium, phosphorus, and iron.
Although most nuts and seeds are compatible with keto, certain individuals may be allergic. If this is the case for you, make sure to discuss this matter with your healthcare provider prior to eating them.
The keto diet, which features foods high in fat and low in carbohydrates, has become increasingly popular. Though it can be healthy, too often people overdo their intake of certain kinds of fats and foods; such as vegetable seed oils, highly processed meats, or too much butter; which contain unhealthy saturated and trans fatty acids which increase risk for heart disease and other serious medical issues.
While the keto diet allows some forms of saturated fats, preferential consideration should be given to healthy unsaturated fats like olive oil as a source of unsaturated fatty acids that support overall health. Olive oil provides monounsaturated fatty acids as well as antioxidants and other compounds beneficial for overall wellbeing; when shopping for olive oil be sure to select extra virgin olive oil (EVOO), as this variety contains the highest concentration of healthy fatty acids and antioxidants.
EVOO is heat stable and versatile enough to be used in various dishes. Packed with natural plant chemicals known as polyphenols – which have anti-inflammatory and cardiovascular benefits -, and good sources of Vitamin E and K for blood clotting and wound healing, it makes an excellent addition to any kitchen pantry.
Other good sources of healthy fats on the keto diet include nuts and seeds, avocados, fatty fish and coconut oil. Keep in mind that many of these foods may also be high in carbohydrates; therefore be careful to limit how often these items appear in your diet to ensure adequate amounts of healthy fats are being consumed.
One of the primary mistakes people make on the keto diet is overeating animal products, leading to elevated cholesterol and high blood pressure. While butter and bacon may tempt some individuals, it’s wiser to focus on leaner cuts of meat, eating them sparingly. Furthermore, avoid foods made with trans fats that might contain added trans fats that might add unnecessary weight.
Coconut oil has quickly become an integral component of many keto diets, thanks to its abundance of medium-chain triglycerides (MCTs), which the liver can convert quickly into energy and is less likely to store as fat than other saturated fats. Furthermore, its mild tropical taste makes it a tasty replacement for butter when baking recipes require it.
Coconut is an excellent source of vitamin E, an essential nutrient for maintaining healthy skin and hair. Try incorporating coconut water or oil into smoothies, stir-fries or eggs for an irresistibly flavorful and nutritional meal!
Coconut oil contains 119 calories and 13.5 g of fat per tablespoon, making it an important part of the daily diet. Although you should use coconut oil sparingly, more uninsaturated fats such as olive oil have proven scientific merit than does coconut oil.
Coconut oil can add texture, flavor, and nutrition to just about every dish imaginable – from stir fries and eggs, baked goods, to popping popcorn! Additionally, it makes an excellent cold snack or even added as a morning boost (try virgin coconut oil for additional flavor!).
Selecting the proper type of fats can play an essential role in maintaining good health. By including unsaturated fats such as olive oil or avocado in your meals, such as lowering LDL (bad) cholesterol and decreasing your risk for heart disease, adding unsaturated fats can help lower LDL (bad) cholesterol and mitigate your risk. Incorporating less saturated fat into your diet can also provide protection from both heart disease and high blood pressure.
Diets rich in natural fats will bring maximum health benefits; artificial trans fats, processed meats and fried foods should be avoided to maximize health gains from their consumption.
Foods high in saturated fats may increase your risk for heart disease, so be sure to consume only recommended quantities. In addition, aim for eating plenty of proteins and vegetables to ensure overall body wellness.
As part of a keto diet, it’s crucial that the majority of your calories come from fats. This ensures your body receives sufficient energy from healthy sources while helping avoid unhealthy carbohydrates and sugars. While fat may seem intimidating at first glance, there are plenty of food sources which contain healthy fats which will help you reach your goals without feeling heavy or fatigued.
Cherries are an irresistibly delicious treat that provide multiple health advantages. Not only are cherries naturally sweet, they contain powerful antioxidants to combat oxidative stress in your body. Plus they’re packed full of essential vitamins and minerals like Vitamin C, potassium, calcium, and magnesium!
Cherry pits contain 24 grams of carbs in just one cup, making it difficult to fit cherries into a keto diet plan. You can still enjoy cherries by restricting how many you eat; aim for no more than half-cup per day for optimal results.
Add cherries to your keto-friendly recipes as another way to include cherries in your diet. Cherries pair perfectly with desserts such as pies and tarts, cherry cobbler, topping ice cream with them or adding splash of cherry juice into sparkling water or creating cherry-infused cocktails.
Cherries are an excellent source of healthy fats, making them an irresistibly satisfying snack on their own or added to smoothies and salads for added nutrition and flavor. You can even add them into omelets for an added dose of flavor!
Though a balanced diet is best, eating fatty foods like butter and ghee on a ketogenic diet is permitted. Saturated fats derived from animal sources have been unfairly maligned but can actually be beneficial. As always though, processed fats should be avoided.