Fatty acids are an integral component of keto, helping you feel satiated, reduce hunger and cravings, boost brain health and promote heart wellbeing.
Select animal fats derived from grass-fed meat and ghee for an effective keto diet. Butter may also be an option as it only has trace amounts of carbs while providing fat-soluble vitamins A and D and gut-beneficial butyrate.
Saturated Fats
Fats are an essential component of any successful ketogenic diet. Achieve ketosis – when your body burns fat instead of carbs for fuel – by including 55% to 60% of calories as healthy fats in your daily intake from olive oil, avocado oil, nuts & seeds, fatty fish or meat products as sources.
Healthy fats can help you feel satisfied, curb cravings and maintain energy levels throughout the day. Furthermore, they support your overall health by lowering risk factors for cardiovascular disease and diabetes; in addition, including them in your diet can preserve muscle mass while helping avoid hormone imbalances.
Saturated Fats
Saturated fats have a bad rep, but that doesn’t make them unhealthy. Saturation refers to how many hydrogen molecules these fats contain; when saturated enough they become solid at room temperature such as lard or bacon grease. Red meat, whole milk products, cheeses, coconut oil and various commercially prepared baked goods all contain saturated fats in one form or another.
Studies on the health effects of saturated fats remain controversial, though research has linked them to higher rates of heart disease and cholesterol. Other research has demonstrated that many saturated fats found in an American diet come in the form of trans fats, which have long been linked to various health concerns.
Unsaturated Fats
While in general unsaturated fats are considered healthier than their saturated counterparts, for optimal health it is important to include both types of dietary fat in a well-rounded diet for maximum nutrient absorption.
Consume more unsaturated fats and minimize saturated fat intake; finding an appropriate balance will depend on personal preferences and lifestyle considerations.
Polyunsaturated Fats Vegetable, avocado and nut oils contain polyunsaturated fats which are considered healthy because they have low amounts of saturated fat and high levels of omega-3s. Furthermore, they’re heat stable allowing you to use them even for hot cooking applications.
Foods rich in polyunsaturated fats provide a source of antioxidants, which have been associated with reduced inflammation and lower risks for cancer, heart disease and high blood pressure. Aim for a balance of monounsaturated and polyunsaturated fats while limiting your consumption of trans fats that have been linked with numerous health issues.