Fat-Burning Keto Foods: No-Carb Energy Sources

The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet. It is based on the principle of replacing carbs with fats as a fuel source for the body. On the keto diet, 60-80% of your daily calories should come from fats, with the remaining calories coming from protein (30% of your calories) and carbohydrates (less than 5% of your calories).

Fats are needed for energy, and healthy fats can deliver multiple benefits, such as lowering your low-density lipoprotein level (the bad cholesterol) and helping your body develop and maintain cells.

Some of the best sources of healthy fats to include in your keto diet are:

- Avocado and avocado oil

- Nuts and seeds (and nut and seed butters)

- Olives and olive oil

- Coconuts and unrefined coconut oil

- Oily fish (e.g. salmon, tuna, and anchovies)

- Full-fat Greek yogurt

- Cheese

- Butter

- Whole eggs

Avocados and avocado oil

Avocados are a staple of the keto diet. They are high in fat and low in net carbs, making them one of the best fruits you can eat on this lifestyle. Avocados are also a good source of omega-3s, vitamin C, vitamin E, potassium, and folate and pack a good amount of fibre.

Avocados are also incredibly versatile. You can enjoy them on their own with a pinch of salt and a squeeze of lemon, or add them to smoothies and salads. They also make a great pairing with eggs—try making avocado baked eggs for breakfast. Simply slice an avocado in half, remove the pit, crack an egg into each half, season with salt and pepper, and bake in the oven. Avocados also work well in cold dishes, such as an avocado and chicken salad.

Avocado oil is also a great option for keto dieters. It is rich in anti-inflammatory monounsaturated fats and has a high smoke point, making it ideal for stir-frying and searing. Avocado oil contains 0 total carbs per serving, so it can be enjoyed in a variety of raw or cooked dishes.

Nuts and seeds

• Pecans: These tree nuts have a great nutrient profile for keto. One ounce (28 grams) of pecans contains 4 grams of total carbs and may help reduce insulin levels. They make a great snack and can also be crushed and used as a crunchy, low-carb crust for fish or chicken.
• Brazil Nuts: These tree nuts are native to South America and are an excellent source of selenium, a trace mineral needed for various bodily functions. Just one Brazil nut provides more than 100% of your daily selenium needs. However, due to their high selenium content, it is recommended to limit your intake to one to three nuts per day.
• Chia Seeds: These tiny seeds are packed with healthy fibre and omega-3 fats. They have powerful anti-inflammatory properties and can help with weight loss and cholesterol reduction. Chia pudding, made by soaking the seeds in liquid, is a popular low-carb dish. Chia seeds can also be added to smoothies, protein shakes, or used in keto cracker recipes.
• Macadamia Nuts: Macadamia nuts are tree nuts native to Australia and are very high in fat, making them perfect for the keto diet. Several studies link macadamia nuts to improved cholesterol levels. One ounce (28 grams) of macadamia nuts contains 4 grams of total carbs. They make a great high-fat snack and can also be used to make keto-friendly macadamia nut milk, butter, and flour.
• Flax Seeds: Flax seeds are full of fibre and omega-3 fats and have been studied for their potential benefits on blood pressure and heart health. They can be bought whole or ground and added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also available as a low-carb milk alternative.
• Walnuts: Walnuts are a popular type of tree nut grown and consumed worldwide. They are high in fat and keto-friendly, and may benefit heart health by reducing risk factors such as high LDL cholesterol and blood pressure. Walnuts can be enjoyed as a snack or added to keto-friendly desserts, salads, or smoothies.
• Hemp Seeds: Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant and are an excellent source of plant-based protein and healthy fats. They have been linked to reduced blood pressure and may help protect against Alzheimer's and other neurodegenerative diseases. Hemp seeds can be used in a variety of keto-friendly recipes, such as a substitute for oatmeal or grits, or added to smoothies, protein shakes, salads, and more.
• Hazelnuts: Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. They are an excellent source of vitamin E, which has been linked to a reduced risk of heart disease. Hazelnuts can be roasted and sprinkled on top of salads or desserts, or used as a keto-friendly flour alternative.
• Peanuts: Technically a legume, peanuts are one of the most widely available nuts and a great choice for keto dieters. They are an excellent source of plant-based protein and essential amino acids, including leucine, which promotes muscle growth. Peanuts and peanut butter can be enjoyed as a snack or added to smoothies, protein shakes, keto desserts, or savoury dishes like stir-fries.
• Almonds: Almonds and almond-related products like almond butter, milk, and flour are versatile keto diet staples. They are high in protein, healthy fats, fibre, vitamin E, magnesium, copper, and antioxidants. Studies show that consuming almonds may decrease the risk of type 2 diabetes, heart disease, and Alzheimer's. Almonds can be enjoyed raw or roasted as a snack, or used to make keto-friendly almond milk, butter, or flour.

Fatty fish

Salmon

Salmon is one of the most commonly used fish in keto recipes due to its high content of protein and omega-3 fatty acids. It is also a good source of vitamin D and B vitamins. Farmed salmon has more fat than wild salmon, but both are excellent choices. You can bake, grill, or smoke salmon, and it goes well with a variety of ingredients like cream sauces, bacon, avocado, and vegetables.

Mackerel

Mackerel is an exceptionally fatty fish, providing an impressive amount of omega-3 fatty acids. It is also a good source of vitamin D, vitamin B, and selenium. Canned mackerel is a convenient and affordable option, and it pairs well with other keto-friendly ingredients.

Arctic Char

Arctic Char is a fatty fish that is often considered a more sustainable and affordable alternative to salmon. It provides a good amount of B vitamins, selenium, iron, and copper. You can bake, grill, or fry Arctic Char, and it goes well with various keto-friendly sides and sauces.

Anchovies

Anchovies are small, fatty fish that pack a powerful punch of omega-3 fatty acids and the antioxidant selenium. They are an excellent source of protein and have anti-inflammatory properties. Anchovies can be eaten as a snack or added to salads, pizzas, or other keto dishes for a boost of flavour and nutrition.

Sardines

Sardines are another type of small, fatty fish that are high in B vitamins, vitamin D, and copper. They are a convenient and affordable option, often packed in water or olive oil. Sardines can be eaten on their own or added to salads, and they pair well with avocado and other keto-friendly ingredients.

Herring

Herring is a fatty fish that is an excellent source of DHA omega-3 fatty acids. It is also likely to provide other important nutrients, although the exact amounts may vary depending on the type of herring and its preparation. Herring can be prepared in various ways, such as smoking, pickling, or canning, and it is a versatile ingredient in keto meals.

Including fatty fish in your keto diet not only helps you meet your fat intake goals but also provides numerous health benefits due to the high content of omega-3 fatty acids and other essential nutrients.

High-fat dairy products

Dairy products are a great source of protein, fat, potassium, and calcium, making them a good fit for the keto diet. However, not all dairy products are suitable.

Butter

Butter is a keto-friendly source of fat. It has zero carbs and about 11 grams of fat per tablespoon. Grass-fed butter is a healthier option as it is higher in omega-3 fatty acids.

Cheese

Cheese is another good high-fat, low-carb option. Harder cheeses like Parmesan, Swiss, and cheddar tend to have fewer carbs than soft cheeses. However, some soft cheeses like brie and mascarpone also have very low carb counts.

Cream

Cream, including whipping cream and heavy cream, is another keto-friendly dairy product. It is often used in keto baking and cooking to add fat to coffee, tea, or low-carb desserts.

Spreadable Cheeses

Cream cheese, mascarpone, and creme fraiche are spreadable cheeses that are commonly used in keto dessert recipes. They can also be used as thickeners or bases for creamy soups and dips.

Cottage Cheese, Sour Cream, and Greek Yogurt

These three dairy products have similar carb content, with about 11 grams of carbs per cup. They can be included in a keto diet in moderation, such as by having half a cup with keto-friendly berries.

Milk

While whole milk has 12 grams of carbs per cup, a few tablespoons can be added to recipes if needed. By the tablespoon, whole milk has only 0.8 grams of net carbs. However, milk alternatives like almond milk and coconut milk can also be used as substitutes.

Yogurt

Unsweetened full-fat Greek yogurt can be included in a keto diet in moderation. It typically has around 7 grams of net carbs per 3/4 cup serving.

Kefir

Kefir is a yogurt-like drink with a relatively early stage of fermentation, resulting in higher net carbs. It typically has between 4 and 7 grams of carbs per 100 grams.

When choosing dairy products for the keto diet, it is important to check the nutrition labels and be mindful of the sugar and carb content. Additionally, some people may have a dairy intolerance or lactose sensitivity, so it is important to pay attention to how your body responds to dairy consumption.

Healthy oils

The keto diet is a low-carb, high-fat diet that can be challenging for those new to eating so much fat. To ensure you get enough of this macronutrient, you can be more generous with cooking oil on your food. When it comes to healthy oils, it's important to understand that not all fats are created equal. The best oils are those that are minimally processed and come from natural, fatty foods. Here are some of the best healthy oils to use when cooking for the keto diet:

Olive Oil

Olive oil is widely considered one of the healthiest oils available and is possibly one of the healthiest foods overall. Extra virgin olive oil is the oil extracted from the first press of the olives and is generally the least processed and the highest in quality. It has a rich flavour and a low smoke point, so it's best to use it for low-heat cooking or add it to dishes after cooking. Olive oil is a great source of monounsaturated fat and polyphenol antioxidants, which have been linked to improved heart health.

Avocado Oil

Avocado oil is made from pressed avocados and has a rich, nutty flavour that complements sautéed and pan-fried foods. It has a high smoke point, making it ideal for creating extra-crispy fried foods. Avocado oil is also a good source of vitamins A, E, and D, as well as potassium and proteins. It enhances nutrient absorption and helps promote better cholesterol levels.

Coconut Oil

Coconut oil is a unique plant-based oil made from coconut flesh. It has a relatively low smoke point and imparts a coconut taste to foods. It is high in saturated fat and solid at room temperature. Coconut oil is a good source of medium-chain triglycerides, which can help speed up metabolism and induce ketosis.

Sesame Oil

Sesame oil is a seed oil with a rich, smooth flavour and a nutty aroma. It has a medium-high smoke point and is a good source of essential fatty acids. Sesame oil is a healthy choice for sautéing or frying keto-friendly foods, and it can also be added to sauces and dressings.

Hazelnut Oil

Hazelnut oil is a delicious, rich alternative to olive oil. It has a strong flavour and is high in essential fatty acids, making it a great addition to keto-friendly baking, homemade pesto, marinades, salad dressings, or sauces.

Walnut Oil

Walnut oil is extracted from English walnuts and is full of omega-3 fatty acids, monounsaturated fats, and vitamins like manganese, niacin, potassium, and zinc. It has a rich, nutty flavour and is perfect for low-heat, light cooking keto recipes like grilled meats or desserts.

Other Healthy Fats on the Keto Diet

In addition to these healthy oils, there are other sources of healthy fats that are suitable for the keto diet. These include fatty fish like salmon, avocados, nuts and seeds, full-fat Greek yoghurt, and peanut butter.

Frequently asked questions