Milly Gaines
The ketogenic or keto diet is a low-carbohydrate, fat-rich eating plan that has been used to treat specific medical conditions and is now popular for weight loss. The keto diet involves getting 70-80% of total daily calories from fat, with a moderate intake of protein and very few carbohydrates. This shift in metabolism away from carbohydrates and towards fat and ketones can lead to weight loss and better blood sugar management. To meet fat goals on keto, it is important to incorporate a variety of healthy fats into meals, such as avocados, nuts, seeds, olive oil, full-fat dairy, fatty fish, meat, butter, and mayonnaise.
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Avocados, nuts, seeds, and olive oil
Avocados are a versatile food that can be used in many keto-friendly dishes. They are packed with healthy, unsaturated fats and are high in fibre and essential nutrients. They are also a good source of potassium, a mineral that many Americans are lacking. Avocados can be eaten plain, added to salads, or mashed into a quick guacamole.
Nuts are a great snack for those following the keto diet, as they are rich in healthy fats, fibre, and essential nutrients. Nuts that are particularly suitable include macadamia nuts, walnuts, almonds, pecans, and pine nuts.
Seeds are another food that fits well into the keto diet. Pumpkin, sunflower, sesame, hemp, flax, and melon seeds are nutrient-packed and highly beneficial. They are rich in healthy fats and fibre, making them an excellent choice for maintaining satiety and providing lasting energy. They are also loaded with important vitamins and minerals like magnesium, zinc, and iron.
Olive oil is one of the two oils recommended on the keto diet. It is a healthy source of fat and contains no carbohydrates. Olive oil can also protect against heart disease and certain cancers.
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Full-fat dairy products
Dairy products are a great way to meet your fat goals on keto. They are a source of protein, fat, potassium, and calcium. However, not all dairy products are keto-friendly, as some contain high amounts of sugar and carbohydrates.
Greek yogurt is another keto-friendly option, providing protein and fat with minimal carbohydrates. It is also a fermented dairy product that can improve gut health with its probiotic content. Sour cream is another low-carb dairy product that can be used in recipes or mixed with heavy cream for a keto-friendly yogurt alternative.
When incorporating dairy into your keto diet, it is important to monitor your milk intake as lactose is processed as sugar. Whole milk, half-and-half, and evaporated milk contain about 10 grams of lactose per serving. While lactose is a naturally occurring sugar, it can still take you out of ketosis.
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Fatty fish
When it comes to keto, the best fish options are fatty fish like salmon, mackerel, sardines, and anchovies. These fish are high in omega-3 fatty acids, which have numerous health benefits. For example, Atlantic mackerel provides 91% of your recommended daily intake of vitamin D, which is crucial for immune defence and reducing inflammation that contributes to heart disease and diabetes.
King or Chinook salmon is the largest species of Pacific salmon and provides the most fat and B vitamins of any wild salmon. It is also widely considered the most delicious, with a smooth texture and mild flavour. Wild-caught salmon from Alaska, including coho and sockeye, are also great options.
Sardines and anchovies are excellent sources of vitamin B12 and copper, which plays an important role in the production and maintenance of bones, connective tissue, and vital organs. Sardines are also a good option for those on a budget, as they are often competitively priced compared to other fish.
When preparing fatty fish for a keto diet, consider adding extra fats like butter, ghee, tallow, or coconut oil to boost the fat content of your meal. Additionally, pairing your fish with keto-friendly sides, such as avocado, cheese, or Greek yogurt, can further increase the fat content of your meal.
Incorporating fatty fish into your keto diet can be a delicious and nutritious way to ensure you're meeting your fat goals while also benefiting from the various health benefits these fish have to offer.
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Butter
While butter is a good source of fat for a keto diet, it is important to note that it has high levels of saturated fat and cholesterol. Studies have shown that consuming excess saturated fat and cholesterol can increase the risk of heart disease. Therefore, while butter can be a part of a keto diet, it should be consumed in moderation and in conjunction with other healthy fats like olive oil, avocado oil, and fatty fish/fish oil, which are better for brain and heart health.
Some people on the keto diet opt for ghee instead of butter. Ghee is a type of clarified butter that is commonly used in India and South Asia. It has a higher smoke point than butter, making it better for high-heat cooking. Ghee also has a slightly higher fat content than butter, with 14 grams of fat per tablespoon compared to 12 grams in butter. Additionally, ghee contains more monounsaturated and saturated fats, which are the "good fats."
In conclusion, butter can be a good source of fat for those on a keto diet, but it should be consumed in moderation and in conjunction with other healthy fats. Ghee is a good alternative to butter for those on a keto diet, as it has a higher fat content and a higher smoke point, making it better for cooking.
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Meat
Beef is an excellent choice for keto as it is nutrient-dense and versatile. Grass-fed beef, in particular, is ideal for keto eaters as it is leaner and has a brighter, cleaner taste. It also has a higher ratio of omega-3 fats and conjugated linoleic acid (CLA) compared to grain-fed beef. Ground beef is great for quick meals, while cuts like brisket and top round roast are perfect for slow cooking.
Bison is another good option for keto. It is very lean and cooks faster than beef. Bison is also a great source of protein and nutrients like iron, vitamin B-12, niacin, and zinc, which are important for energy metabolism. Chicken is also suitable for keto, especially pasture-raised chicken, as it has a higher ratio of anti-inflammatory omega-3 fats. However, chicken is naturally higher in omega-6 fats, so it may not be ideal as the only meat source.
When choosing meat for keto, it is important to consider the animal's diet and living conditions. Conventionally raised meat is typically less expensive, but the animals are often subject to suboptimal conditions, which can affect the taste and nutrient profile of the meat. Regenerative farming methods, on the other hand, focus on soil quality and rotational grazing, resulting in better meat for both the consumer and the planet.
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Frequently asked questions
The keto diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits.
You can eat full-fat dairy products, fatty fish like salmon, mackerel, and sardines, nuts, seeds, meat with skin on, eggs, avocados, and vegetables cooked in oils or butter.
On keto, you should aim to get 70-80% of your total daily calories from fat.
Eating more fat on keto can help you feel full and satisfied, and it can also lead to weight loss as your body breaks down fat for energy instead of carbohydrates.
