Fats Without Carbs: The Key To Keto Success

The keto diet is a high-fat, low-carb diet that has gained popularity for its potential benefits for weight loss and blood sugar control. On this diet, 70-80% of daily calories should come from fats, with the remaining calories coming from protein and carbohydrates. While the keto diet allows for some carbohydrates, it is important to limit them to maintain ketosis, a state where the body breaks down stored fat for energy. To ensure adequate fat intake on the keto diet, it is recommended to include healthy fats such as avocado, olive oil, nuts, seeds, and oily fish. These foods provide essential nutrients and help lower the risk of heart disease. However, it is crucial to limit unhealthy fats like bacon, butter, and cheese, as they can negatively impact cholesterol levels. Overall, the keto diet requires careful planning to ensure a balance of healthy fats, proteins, and carbohydrates.

Avocados and avocado oil

Avocados are a nutrient-dense fruit, boasting a range of vitamins and minerals, and are particularly high in vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They are also a good source of fibre, which can be beneficial for digestive health and can aid in lowering cholesterol levels. Importantly for keto, avocados are composed of about 77% fat, most of which is monounsaturated fat, specifically oleic acid, which has been linked to reduced inflammation and improved heart health.

Avocado oil, which is made from the pressed flesh of avocados, is also a healthy fat source. It has a high smoke point, making it a good choice for cooking, as well as in salad dressings and as a base for mayonnaise. The oil contains similar nutrients to the fruit, including vitamins E and K, as well as small amounts of other vitamins and minerals.

The high-fat content of avocados and avocado oil makes them an excellent energy source for those on a keto diet. The fat composition of avocados, being mostly monounsaturated, is particularly beneficial for heart health, and the anti-inflammatory properties of oleic acid may also help reduce the risk of chronic diseases. The low carbohydrate content of avocados and avocado oil also makes them a good choice for keto as they will not significantly impact blood sugar levels or interfere with ketosis.

When incorporating avocados and avocado oil into your diet, it is important to remember that, while they are nutrient-dense, they are also calorie-dense, so moderation is key. Enjoying avocados as a snack or using them as a topping for salads, eggs, or meat dishes can be a delicious and healthy way to add more healthy fats to your keto diet.

Nuts and seeds

When it comes to nuts and seeds that are suitable for a keto diet, it is important to choose those with low carb counts and high-fat content. Here are some of the best options:

• Pecans: Pecans have an excellent nutrient profile for keto, with only 4 grams of total carbs per ounce (28 grams). They are also a high-fat, keto-friendly nut that may help reduce insulin levels.
• Brazil Nuts: Brazil nuts are an excellent source of selenium, a trace mineral that is needed for various bodily functions. Just one ounce provides more than 100% of the daily recommended intake of selenium. However, due to their exceptionally high selenium content, it is recommended to limit intake to one to three nuts per day.
• Macadamia Nuts: Macadamia nuts are native to Australia and are very high in fat, making them perfect for the keto diet. They have been linked to improved cholesterol levels.
• Walnuts: Walnuts are a popular type of tree nut grown worldwide. They are a high-fat, keto-friendly nut that may benefit heart health by reducing risk factors such as high LDL cholesterol and blood pressure.
• Hemp Seeds: Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They are an excellent source of plant-based protein and healthy fats. They are also high in linoleic acid, a type of fat that has been linked to potential protection against Alzheimer's and other neurodegenerative diseases.
• Almonds: Almonds are versatile and cost-efficient, making them a popular choice for keto dieters. They are particularly high in vitamin E, which acts as an antioxidant and protects the cells in the body.
• Chia Seeds: Chia seeds are tiny seeds packed with healthy fiber and omega-3 fats. They have been linked to reduced inflammation and improved heart health. They can be added to smoothies, used in keto cracker recipes, or soaked in liquid to make chia pudding.
• Flax Seeds: Flax seeds are full of fiber and omega-3 fats, and they have been studied for their potential benefits on blood pressure and heart health. They can be added to keto-friendly baked goods, soups, smoothies, and protein shakes.
• Hazelnuts: Hazelnuts have a smooth, buttery texture that makes them well-suited for desserts. They are also an excellent source of vitamin E, which is linked to a reduced risk of heart disease.
• Pine Nuts: Pine nuts have a unique, earthy flavor and are low in carbs and high in fat. They contain pinolenic acid, which may decrease hunger by regulating hormones that affect appetite.
• Sunflower Seeds: Sunflower seeds are a popular, high-fat snack that can be added to a keto diet. They are high in anti-inflammatory antioxidants and have been found to have antidiabetic and anti-inflammatory properties in animal studies.

It is important to note that while nuts and seeds are generally healthy, some have higher carbohydrate content than others. For example, cashews, sesame seeds, and sunflower seeds have relatively higher carb counts and should be consumed in moderation on a keto diet. Additionally, it is recommended to soak nuts and seeds in water overnight to improve their digestibility.

Oily fish

Salmon

Salmon is one of the most popular choices for keto dieters due to its high fat content. A 6-ounce serving of salmon contains 22 grams of fat, 34 grams of protein, and 354 calories. It is also an excellent source of omega-3 fatty acids, with King salmon having the highest amount. Fresh salmon has a higher omega-3 content than canned salmon, but canned salmon still offers significant health benefits. When selecting salmon for the keto diet, fattier cuts are usually preferred, and keto dieters often consume more than the recommended serving size.

Sardines

Sardines are another fatty fish option, with an average 3.75-ounce can containing 11 grams of fat and 23 grams of protein. Sardines canned in olive oil will have a higher fat content than those canned in water. However, if you are trying to optimise your omega balance, sardines in water are a better choice. Sardines are a convenient snack straight out of the can, but they are also delicious when sautéed with low-carb vegetables like spinach.

Anchovies

Anchovies are an oily fish with a decent fat content. A 2-ounce can of anchovies contains 4.4 grams of fat and 13 grams of protein. While they are not as high in omega-3 fatty acids as salmon, they are still an excellent source. Anchovies are a popular topping for pizza, but many keto dieters also enjoy eating them straight out of the can.

Mackerel

Mackerel is a fatty fish with omega-3 fatty acid levels comparable to salmon. A 9-ounce fillet of mackerel contains 16 grams of fat and 17 grams of protein. King mackerel and Spanish mackerel have higher levels of mercury than Atlantic mackerel, so it is recommended to choose the latter. Mackerel is also more affordable than salmon, making it a cost-effective option for keto dieters.

Other Oily Fish Options

In addition to the above-mentioned fish, tuna, herring, and trout are also good sources of healthy fats and can be included in your keto diet. When preparing oily fish, baking, grilling, or frying are popular cooking methods. You can also eat them straight out of the can or sauté them with low-carb vegetables.

Olives and olive oil

Olives are rich sources of oleic acid, a monounsaturated omega-9 fatty acid linked to various health benefits, including balanced cholesterol levels and a lower risk of chronic inflammation. They are also a good source of essential nutrients and antioxidants, which can help reduce the risk of cancer, heart disease, and osteoporosis.

Olive oil is a staple of the heart-healthy Mediterranean diet and fits well into a keto diet. It is high in oleic acid and polyphenol antioxidants, which protect heart health by decreasing inflammation and improving artery function.

When following a keto diet, it is important to focus on healthy fat sources like olive oil and olives, and to avoid indulging in too much saturated fat, which could negatively impact your health.

Full-fat Greek yoghurt

Greek yoghurt is made by heating milk and fermenting it with bacteria. The fermentation process converts milk sugar (lactose) into lactic acid. It is then strained to remove whey protein and lactose, resulting in a thicker, creamier texture with higher protein content.

However, if you are trying to maintain a calorie deficit, non-fat Greek yoghurt might be a better option. Non-fat Greek yoghurt has a lower calorie count, allowing for more versatility with toppings while still keeping the snack low-calorie.

When choosing Greek yoghurt for keto, opt for unsweetened varieties made with full-fat milk. While Greek yoghurt is generally keto-friendly, flavoured options tend to have added sugars and higher carb counts, so these should be avoided.

Frequently asked questions