Ketosis is the goal when eating a ketogenic diet — to shift your energy source from carbohydrates (glucose) to fat (ketones) which helps burn fat,” McKel Hill, registered dietitian and founder of Nutrition Stripped, told Business Insider. “This might look something like a diet made up of about 70-75% of your daily calories from fat, with about 20% from protein and just 5% from carbohydrates, as previously mentioned. Here Ansley Hill, RD, LD, HealthLine.com, reflects on healthy fats for the keto diet and limitations on some:
“When following a high-fat, very-low-carb ketogenic (keto) diet, it’s important to remember that not all fats are created equal.
Some sources of fat are better for you than others, and it’s critical that you fill your plate with the most wholesome options to successfully reach your health goals.
Here are 14 healthy sources of fat to enjoy on the keto diet.
1. Avocados and avocado oil
Avocados are not only an excellent source of heart-healthy fats but also provide a hefty dose of fiber and essential vitamins and minerals (1).
Research suggests that avocados and their oil may support heart health, balanced blood sugar, and healthy aging (2Trusted Source, 3Trusted Source).
Enjoy avocado by itself, use it to make guacamole, or add it to smoothies and salads to boost fat and nutrient content. Drizzle avocado oil on grilled or steamed veggies or use it to make salad dressings and other keto-friendly sauces.
2. Nuts
Including different kinds of nuts in your diet is a great way to boost your intake of healthy fats, plant-based protein, and fiber (4).
Additionally, a higher intake of nuts is associated with a reduced risk of heart disease and deaths associated with cancer, diabetes, and respiratory illnesses (5Trusted Source).
Nuts differ in their nutrient composition, so eating a variety of your favorites will help you get the most benefits. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto.
Carry mixed nuts to snack on, sprinkle them on your salads and soups, or make a nut-based spread like walnut pesto.
3. Nut and seed butters
Nut and seed butters offer the same benefits as eating whole nuts and seeds — but in a more versatile package.
Spread sunflower butter over keto crackers or use almond butter as a dip for low-carb vegetables.
Add your favorite nut butter to smoothies or use it as a base for making energy bites. You can even include nut butters in sauces and marinades for fish or veggie noodles.
You can make your own nut and seed butters if you want, but if you’re planning on using store-bought versions, be sure to read the ingredient label. Some varieties contain added sweeteners that could make them inappropriate for a keto diet.
4. Flax seeds
Flax seeds are an excellent source of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds.
One-quarter cup (42 grams) of flax seeds provides 11 grams of fiber, 7 grams of protein, and 18 grams of fat, half of which from omega-3s (6).
Research indicates that flax seeds and their oil may help prevent heart disease, cancer, diabetes, and degenerative brain diseases (7Trusted Source).
Add ground flax seeds to smoothies or sprinkle them on salads, soups, or a keto yogurt parfait. You can also incorporate whole or ground flax seeds into your favorite recipes for keto-friendly crackers, muffins, and pancakes.
5. Hemp hearts
Hemp hearts, or seeds, are another great, nutrient-dense option for boosting fat intake on the ketogenic diet.
Three tablespoons (30 grams) of hemp hearts provide 15 grams of fat, making them a perfect choice for high-fat diets (8).
They’re one of very few complete plant-based protein sources that contain all nine essential amino acids. Plus, they pack a variety of vitamins and minerals, including vitamin E, calcium, iron, and potassium (8).
Hemp hearts have a mild flavor and a texture similar to sesame seeds, so they’re easy to mix into a variety of foods without changing the flavor profile much.
Sprinkle them on top of yogurt, salads, and roasted vegetables, blend them into smoothies and soups, or incorporate them into energy bites. You can also add them to sauces and dressings.
You can buy hemp hearts locally or online.
6. Whole Eggs
Eggs are as nutritious as they are versatile, making them an easy addition to a ketogenic diet.
A single 56-gram egg packs about 5 grams of fat, 7 grams of protein, and 80 calories (19).
Make sure to eat the whole egg, as the yolk is rich in B vitamins and the potent antioxidants lutein and zeaxanthin, which support eye health (20Trusted Source).
Hard-boil a batch of eggs to have as snacks throughout the week or add a little mayonnaise and turn them into egg salad. Make a scramble loaded with low-carb veggies or have poached eggs with sliced avocado and tomato.”
