On a traditional keto diet, about 75 percent of total calories should come from fat with approximately 5 percent from carbs and 20 percent from protein.
However, knowing which fats to eat on keto can be trying. But, with a bit of knowledge choosing the right fats can be a breeze.
Here is a list of the 7 most keto friendly fats!
1. Coconut Oil
Coconut Oil tops the keto fats list thanks to its content of medium-chain fatty acids, which are easy to digest and able to supply the cells with a quick boost of energy. In fact, studies show that this healthy fat and its components have also been shown to improve brain function, reduce inflammation and decrease hunger. (1, 2, 3)
2. Extra-Virgin Olive Oil
Rich in monounsaturated fats, olive oil consumption has been linked to improved heart health thanks to its ability to fight free radicals, reduce inflammation and lower blood pressure. According to In-vitro studies, certain compounds found in olive oil can also decrease plaque build-up in the brain to prevent Alzheimer’s disease while also blocking the growth of cancer cells in the body. (4, 5, 6)
3. Grass-Fed Butter
Although butter has long been vilified as an unhealthy, artery-clogging ingredient, more and more research is providing proof that just the opposite is true. In fact, grass-fed butter is loaded with conjugated-linoleic acid, a compound that has been shown to help boost fat-burning and aid in weight loss. Butter is also rich in several micronutrients and beneficial fatty acids, including butyrate and arachidonic acid. (7)
Avocados are a great source of healthy fats, packing around 21 grams of total fat into a single cup. However, their fat content is just one component to consider when it comes to their amazing nutrient profile. In fact, avocados also contain a good amount of fiber, vitamin C, potassium, vitamin K, folate and pantothenic acid as well.
Salmon and other fatty fish varieties such as sardines, mackerel and tuna are a great source of omega-3 fatty acids, which is an anti-inflammatory fat that has been associated with a long list of benefits. Specifically, getting enough omega-3s in your diet has been shown to play an integral role in brain health, heart health and joint health. (8)
6. MCT Oil
MCTs, or “medium-chain triglycerides” are a type of fat that are often lacking in the modern diet. But while foods like coconut oil, palm oil and full-fat dairy can supply a hearty dose of these essential fatty acids, a more concentrated form of MCT oil is also available as a supplement. According to some studies MCT oil may help speed up metabolism, increase satiety and enhance weight loss to keep you looking lean. (9)
Ghee is a fat that is produced by heating butter to remove the milk solids and water, resulting in a final product with a nuttier flavor and higher smoke point. In addition to being free of lactose and casein, ghee is high in many key fat-soluble vitamins as well as butyrate, a short-chain fatty acid involved in gut health. Studies also show that butyrate can reduce inflammation and improve insulin sensitivity to support better health. (10, 11)