Fats and Oils – What’s Good and Things to Avoid in Keto Diet
By melody 
Fats and Oils - What’s Good and Things to Avoid in Keto Diet
A well-formulated ketogenic diet means that about 65-80% of your daily energy comes from fat. With this type of diet, it’s easy to go overboard on unhealthy fats.
This is why you need keto food ideas for your keto food preparation.
If you’ve read our blog post titled Keto Diet For Extreme Beginners, in which we highly suggest you do first, you should already have an idea how ketosis works which is important before we proceed.
When increasing your fat intake, you must know which fats are beneficial and which may damage your health.
Keto Diet Style will make your grocery shopping simple with our quick keto food list for beginners!
What does fat do to your body?
Dietary fat provides your body energy and to support cell growth. It helps protect your organs and keep your body warm. It helps you absorb the fat-soluble vitamins A, D, E, and K while producing essential hormones. Most importantly, fats add richness to food. It helps you feel full and satisfied.
We have explained this throughly to our Ketogenic Diet 101 customers interested in keto diet for beginners losing weight and how to start keto.
What are the different types of fats?
Saturated Fats
Monounsaturated Fats
Polyunsaturated Fats
Trans Fats
These fats can be found in red meat, cream, butter, ghee, lard, tallow, eggs, coconut oil, etc.
Few examples of these are olive, avocado, and macadamia nut oils.
Know the difference between naturally occurring and processed polyunsaturated fats. Animal protein and fatty fish are great for you, while those processed polyunsaturated fats in “heart-healthy” margarine spreads are bad.
Altogether avoid these chemically altered (hydrogenated) processed fats. Avoid all hydrogenated fats, such as margarine and processed vegetable oils, linked to heart disease.
Before anything else, you need to know that no food contains 100% one type of fat.
fatty meats = monosaturated fat + saturated fat + polyunsaturated fat
For example, fatty meats may contain equal amounts of monounsaturated and saturated fat, plus a small amount of polyunsaturated fat.
You should eat foods with saturated, monounsaturated fats, and naturally polyunsaturated fats.
However, in some foods, one type of fat is usually dominant, like how butter is considered a good source of saturated fat, and olive oil is a good source of monounsaturated fat.
Heart-healthy Monounsaturated Fatty Acids
Monounsaturated fatty acids are known to prevent heart disease. It should be eaten abundantly than polyunsaturated fats. They’re a tasty and relatively stable choice.
While cooked eggs, poultry fat, and lard are safe when cooked at low- to medium-temperatures, vegetable-based monounsaturated fats shouldn’t be heated at all.
- extra virgin olive oil
- avocado oil
- macadamia nut oil
- eggs
- poultry fat
- lard
- almonds
These oils are best for finishing meals or after cooking.
What makes trans fats dangerous?
We recommend altogether avoiding trans fats, also known as partially hydrogenated oils because it increases the risk of coronary heart disease and cancer.
There are two types of trans fats: natural and artificial. Although research is admittedly lacking, naturally occurring trans fats aren’t harmful. Natural trans fats are present in dairy products and meat from grass-fed animals. On the other hand, artificial trans fats, also known as ‘metabolic poison,’ are what you should be eliminating from your diet. They are found in margarine, cookies, crackers, or even French fries.
They are oxidized during high-heat processing, which creates free radicals. It’s also pro-inflammatory and means terrible for your gut health. Besides, the consumption of trans fats negatively affects cholesterol levels – reduces concentrations of “good” cholesterol and increases concentrations of low-density “bad” cholesterol.
Even though there is currently no conclusive evidence that vegetable or seed oils are harmful to health, we recommend consuming natural fats like butter, olive oil, and coconut oil. You should minimize the use of most highly processed vegetable oils.
Here's a quick list of the best fats and oils to consume on a ketogenic diet:
- Fatty Fish
- Animal Fat
- Lard
- Avocados
- Egg Yolks
- Macadamia Nuts
- Butter
- Mayonnaise
- Olive Oil
- Coconut Oil
- Avocado Oil
- Macadamia Oil
- MCT Oil
Organic, extra virgin olive oil, nut oils, sesame oil, avocado oil are best for cold use. Some fats such as avocado, macadamia, and olive oils can be used for finishing your meals or light cooking.
Did you know that incorporating fats in Keto Diet is the key to help keep you full for a long time?
Yes, but that doesn’t mean you will be overeating fats for the day!
Interested how to do it right?
This is highly valuable information for people that are planning to do a keto diet for beginners!
We actually shared this little secret to our Ketogenic Diet 101 customers.
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