Fat is the most significant macro on a Keto diet. You must know by now that in order for you to lose fats, you must also consume quality fats or keto friendly fats.
When in Keto, it is necessary to keep an eye on what kind of fats you’re eating. Since fats are actually needed in order for you to stay in Ketosis, it’s important to know where to get the quality fats that you need. Over the years, fats have been mistaken and unwanted since they “make you fat”. But when Keto was introduced, fats became one of the reasons why low-carb dieters lost extra pounds.
There are two kinds of fats; saturated and unsaturated. Majority of the foods you consume consist of these two. Furthermore, let’s try to identify the difference between the two.
Saturated fats are the ones that come from animal sources; chicken, eggs, and even bacon. Even though there has been a misconception on saturated fats in the past, this has been proven wrong by some studies when saturated fats have given a series of health benefits such as boosting the immune system, reducing cholesterol levels, and help maintain bone density.
Where to get saturated fats in Keto diet?
Red Meat (Grass-fed or Organic)
Grass-fed meats come from pastured animals. What’s making this type of meat Keto-friendly is that it contains a low amount of calories but high in omega 3 fatty acids and conjugated linoleic acid (CLA). Having said, CLAs are known to help treat obesity which can surely make you achieve the weight that you want.
Check link for other grass-fed health benefits:
Animal Fats (Tallow, Pastured Eggs, Lard)
Eggs do not only help you complete your fat macros but can also supply you in your daily need of protein. Even though eggs are known to be high in cholesterol, consuming this in moderation could actually give you the health benefits that you need.
Plant-based Fats (Coconut Oil, Palm Oil, Coconut Butter, Cocoa Butter, MCT Oil, and powder)
MCT Oil or the medium-chain triglycerides when consumed is automatically being used as a fuel for energy. This type of oil can mostly be found in coconut oil, butter, and palm oil. Thanks to innovations, MCT oil can now be found in supplements form as well. MCT has been proven to be a good keto fat source since it helps in fat loss and even in providing you with athletic performances.
Dairies (Ghee, Heavy Cream, Butter, Whole Milk)
Ghee could be a great alternative for butter and oil – make sure it’s organic and grass-fed. A good selling point of Ghee for Keto dieters is that it has an anti-inflammatory effect that is perfect for strengthening the bones and can even improve digestion.
Where to get unsaturated fats in Keto diet?
Unlike saturated fats, unsaturated are in a liquid form when at room temperature. However, unsaturated fats are divided into two; monounsaturated and polyunsaturated.
Monounsaturated fatty acid is said to be in a liquid form due to its one double bond content. Compared to saturated fats, MUFAs are considered healthy over the past decades. Some of the keto friendly fats found in monounsaturated fatty acids are indicated below.
Plant-based Fats (Olives, Avocados)
Let’s admit it – anyone would want to include avocado in their diet any time of the day. This fruit is naturally free from sodium and cholesterol. Instead, it is jam-packed with fiber, vitamins, and minerals making it a best fats source for Ketogenic diet.
Oils (Avocado Oil, Extra Virgin Olive Oil, Macadamia Nut Oil)
Olive is a perfect source of MUFA since it contains a high amount if this sid healthy fatty acid. Aside from the vitamins K and E found in MUFA, it is also rich in antioxidants that could be very beneficial for Keto-dieters.
Polyunsaturated Fats are also in a liquid form at room temperature. The only difference it has from MUFAs is that PUFAs contain several double bonds. Anyhow, this type of unsaturated fat contain both omega 3 and omega 6 fatty acids that have a lot of healthy benefits when consumed properly. Check out the list of PUFA sources that we have provided.
Wild Fatty Fish (Mackerel, Tuna, Salmon)
Wild-caught fatty fishes are a good addition in your Keto meals since they contain a good amount of omega 3 fatty acids. In order to keep most of the omega 3s and nutrients, fatty fishes are best prepared by steaming, poaching, and pan-frying.
Nuts and Seeds (Chia seeds, Flax seeds, Sunflower Seeds, Walnuts)
Any Keto dieter would appreciate the benefits Flax seeds have. This type of seed contain a good amount of omega 3, fiber, minerals, and vitamins. When consumed, flax seeds could make you feel full for a long period of time – keeping you from all those unwanted cravings.
Oils (Flaxseed oil, Fish oil, Sesame oil)
Fish Oils are pretty famous for low-carb dieters. Since the body cannot produce omega 3s on its own, some of the benefits of fish oil come from the omega 3 content that it has. Consuming fish oil when in a Keto diet is a great way to maintain the omega 3:6 ratio.
You see, fats aren’t that bad after all. In order to maximize the best results you could get from fat, you only need to know and understand where to get them and how to eat them properly. As emphasized above, quality fats are pretty helpful when it comes to keeping one’s body in a state of Ketosis. Several studies have already debunked the misconception that fats are unhealthy and that they would only harm your diet.
Having said all of these things, we now know that fats are actually a recipe for weight loss in Ketogenic dieting.