Madeleine Hull
The keto diet is a high-fat, low-carbohydrate diet that can help with weight loss and may benefit certain conditions such as diabetes, epilepsy, and Alzheimer's disease. To stay in ketosis, the metabolic state where your body uses fat for energy instead of carbohydrates, it is important to include fat at every meal, especially from healthy sources. Avocados, nuts, seeds, eggs, and full-fat dairy products like cheese and butter are all great ways to boost your fat intake on a keto diet. Additionally, fatty meats like salmon, shrimp, and lobster are good choices as they are high in fat and very low in carbs.
| Characteristics | Values |
|---|---|
| Avocados | Avocados are versatile and packed with healthy unsaturated fats. They contain 1.9g of protein, 1.9g of carbohydrates and 19.7g of fat per 100g. Avocados can be eaten plain with salt, added to salads, or mashed in the shell with cilantro, lime juice, and salt for a quick guacamole. |
| Nuts and seeds | Nuts are a great way to boost your intake of healthy fats, plant-based protein, and fiber. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto. Eating a variety of nuts will help you get the most benefits. |
| Eggs | Eggs are nutritious and versatile. A single 56-gram egg contains about 5 grams of fat, 7 grams of protein, and 80 calories. They can be hard-boiled, soft-boiled, poached, fried, or scrambled and added to salads and soups. |
| Full-fat dairy | Foods made with full-fat dairy are desirable on the keto diet as they help increase fat intake. This includes full-fat cheese, sour cream, heavy cream, and full-fat yogurt. |
| Oils | Avocado oil, olive oil, coconut oil, and MCT oil are all suitable for the keto diet. Avocado oil can be used in salad dressings, while olive oil and coconut oil can be used for cooking. |
| Meat | Meat and poultry are popular on the keto diet as they are high in fat and low in carbs. Processed meats such as deli meat, sausages, salami, and hot dogs are advertised as keto-friendly, but studies suggest they may increase the risk of certain cancers. It is best to consume these minimally and opt for whole, minimally processed meats. |
| Seafood | Fish and shellfish are good choices for the keto diet as they are low in carbs and high in essential nutrients. Examples include salmon, shrimp, and lobster. |
| Keto-friendly chocolate | Chocolate with 70% cocoa or more is suitable for the keto diet. A 3.5-ounce (100g) portion of 70% cocoa chocolate contains 47g of fat. |
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What You'll Learn
Avocados
Avocado oil is another way to include avocados in your keto diet. It can be drizzled on grilled or steamed vegetables or used in salad dressings and keto-friendly sauces.
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Eggs
It is recommended to eat whole eggs rather than just egg whites, as most of the egg's nutrients are found in the yolk. Pasture-raised eggs are also a good source of omega-3 fatty acids. You can prepare eggs in a variety of ways on the keto diet, including hard-boiled, soft-boiled, over easy, poached, fried, coddled, or scrambled. They can be added to salads, soups, or low-carb veggies.
In addition to their nutritional benefits, eggs have been shown to trigger hormones that increase feelings of fullness, which can help with weight loss and keeping blood sugar levels stable. This makes them an ideal food choice for those following a ketogenic diet, which aims to reduce carbohydrate intake and promote fat burning.
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Nuts and seeds
Some nuts and seeds are lower in carbohydrates than others, so it's good to know which ones to focus on. For example, pecans are a great option with only 2 net carbs per serving. Macadamia nuts are also very high in fat, making them perfect for the keto diet. A 4-week study in 17 men found that consuming 15% of their calorie intake from macadamia nuts resulted in a 5.3% reduction in LDL (bad) cholesterol and an 8% increase in HDL (good) cholesterol. Brazil nuts are another good option, as they are an excellent source of selenium, which is critical for thyroid health, reproduction, DNA synthesis, and protection against oxidative stress, cardiovascular disease, and cancer. However, it is important not to eat too many Brazil nuts, as their exceptionally high selenium content can lead to toxic levels of selenium in the body. To be safe, limit your intake to one to three Brazil nuts per day.
Other nuts that are high in fat and suitable for a keto diet include pistachios, walnuts, almonds, cashews, and hazelnuts. When it comes to seeds, chia seeds and flax seeds are excellent sources of omega-3 fats and fiber. Sesame seeds also have zero net carbs per gram, making them a good low-carb option.
You can eat nuts and seeds as a snack, add them to smoothies or salads, or use them in keto-friendly recipes. For example, you can make a nut-based spread like walnut pesto, or try making your own pumpkin seed butter. Nut and seed butters, such as hazelnut butter or almond butter, are also a versatile way to include more nuts and seeds in your diet.
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Full-fat dairy
Dairy products are among the many high-fat, low-carb staples on the ketogenic diet. However, not all dairy products are suitable for the keto diet. While cow's milk, for instance, is high in lactose (a type of sugar), full-fat dairy products are keto-friendly.
Full-fat cheese is a great option for keto dieters. There are many keto-friendly varieties to choose from, including cheddar, blue cheese, goat's cheese, feta, halloumi, cream cheese, mozzarella, gouda, brie, muenster, monterey jack, mascarpone, provolone, parmesan, ricotta, and gruyere. However, cottage cheese is less keto-friendly due to its higher carb content.
Full-fat Greek yoghurt, sour cream, and ghee are also keto-friendly. Sour cream, in particular, fits into the keto diet with about 19 grams of fat and 4.6 grams of carbs per 100-gram serving.
Butter is another full-fat dairy option that can be used in cooking or added to hot drinks like tea or coffee. While it was once believed to be a risk factor for heart disease and stroke, current research suggests only a small or neutral association between butter intake and these health risks.
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Oils
Coconut Oil
Coconut oil is a versatile oil that can be used in stir-fries, curries, and baking. It can also be added to coffee. Coconut oil is rich in medium-chain triglycerides (MCTs), which are quickly converted into ketones, a vital energy source for those on keto.
Avocado Oil
Avocado oil has a high smoke point, making it suitable for frying and roasting. It is rich in heart-healthy monounsaturated fats and antioxidants like lutein, which support eye health. Avocado oil can also be drizzled over grilled or steamed veggies or used to make salad dressings and keto-friendly sauces.
Olive Oil
Extra virgin olive oil is rich in monounsaturated fats and antioxidants, making it an excellent choice for salad dressings and light cooking. It supports heart health and helps reduce inflammation. Olive oil is 99.9% fat and can be easily drizzled over meals.
Ghee
Ghee is clarified butter and is free of lactose, making it suitable for those with dairy sensitivities. It has a high smoke point and a nutty flavour, making it ideal for frying, sautéing, and roasting vegetables. Ghee is rich in healthy fats and fat-soluble vitamins like A, D, and E.
MCT Oil
MCT oil is derived from coconut or palm oil and provides pure fuel for the keto body. It can instantly boost energy levels and help maintain ketosis without adding flavour or texture to foods. MCT oil can be added to smoothies, coffee, or salads.
Macadamia Nut Oil
Macadamia nut oil is rich in monounsaturated fats, which support heart health and help with fat metabolism on keto. It has a buttery, nutty flavour and can be used for cooking at higher temperatures or drizzled over salads. Its high omega-3 content also provides anti-inflammatory benefits.
Flaxseed Oil
While not suitable for high-heat cooking, flaxseed oil is an excellent addition to cold dishes like salads and smoothies. It is rich in omega-3 fatty acids, which help reduce inflammation and support brain health.
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Frequently asked questions
Avocados, eggs, nuts, seeds, and full-fat dairy products like cheese, butter, and sour cream are all great sources of fat for a keto diet.
Avocados can be eaten plain with salt, made into guacamole, or added to salads. Eggs can be hard-boiled, scrambled, or fried and paired with low-carb vegetables. Nuts and seeds can be eaten as a snack or added to smoothies or salads. Full-fat dairy products can be used in creamy soups and sauces, such as a lobster bisque or Alfredo sauce.
Yes, fatty meats like salmon, shrimp, and lobster are good choices. Olive oil, coconut oil, and avocado oil can be used for cooking or as salad dressings. Dark chocolate with 70% cocoa or more is also a good source of fat while being low in carbohydrates.
Yes, increasing fat intake on a keto diet can help you feel fuller for longer, reducing hunger and cravings. Additionally, the right amount of fat is necessary to keep your body in a state of ketosis, where it burns fat for energy instead of carbohydrates.
While natural fats are not inherently harmful, it is important to be mindful of the type and amount of fat consumed. Some fats, like trans fats found in fried and processed foods, can increase the risk of heart disease. It is recommended to prioritize healthy unsaturated fats and consume fats in moderation as part of a balanced diet.
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