Source: themiracletech.com
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).