11 Healthy Fats for The Keto Diet

11 Healthy Fats for The Keto Diet

The ketogenic diet is all the rage right now, and for good reason! This high-fat, low-carbohydrate diet can help you lose weight and improve your health. However, it can be difficult to know which fats are considered healthy fats for the keto diet. In this blog post, we will discuss 11 healthy fats that are perfect for the ketogenic diet.

What Is A Keto Diet?

What Is A Keto DietThe ketogenic or keto diet is a trend that has been gaining popularity in recent years. This is likely due to the fact that it can lead to weight loss and improved health. However, before you start this diet, it is important to understand how it works and what you can expect.

The ketogenic diet is a high-fat, low-carbohydrate diet. This means that you will consume large amounts of fat and very few carbohydrates. The lack of carbohydrates forces your body to burn fat for energy, which can lead to weight loss and improved health. This process is known as ketosis. When your body is in ketosis, it produces ketones, which are a type of fuel that your body can use for energy.

11 Healthy Fats For Keto Diet

When it comes to the ketogenic diet, fat is not the enemy. In fact, healthy fats are an essential part of this low-carb, high-fat diet. Without adequate fat intake, you will not be able to enter into ketosis and reap all the benefits of this powerful metabolic state.

So what are some good sources of healthy fats for the ketogenic diet? Below are 11 options to consider adding to your diet:

1. Avocados

While technically a fruit, avocados are often used more like a vegetable in cooking. They’re a great source of healthy fats, and they can be used in all sorts of keto-friendly dishes. Try using them in place of other ingredients like mayonnaise or sour cream to add some extra healthy fat to your meal.

2. Butter

ButterButter is a good source of healthy fats for the ketogenic diet. It is also a good source of protein and contains vitamins A, D, and E. It’s high in saturated fat, has a good amount of monounsaturated fat, and also has a small amount of polyunsaturated fat, which is also great for keto. Butter is a good choice for cooking and baking dishes for the ketogenic diet.

3. Coconut Oil

Coconut oil is a great source of healthy fat for the keto diet. It is rich in medium-chain triglycerides (MCTs), which are a type of saturated fat that is metabolized differently than other types of fat. Coconut oil is also a good source of lauric acid, which has been shown to have antimicrobial, anti-inflammatory, and antiviral properties.

4. Eggs

Eggs could be a great choice of healthy fats for the ketogenic diet. They are high in monounsaturated and polyunsaturated fats, which are two of the three macronutrients that your body needs for energy. Eggs also contain omega-three fatty acids and the yolks are high in fat, and also contain vitamins A, D, and E. Eggs are also a good source of protein, which is important for maintaining muscle mass on the keto diet.

5. Fatty Fish

Fatty FishFish is a great source of healthy fats, especially fatty fish like salmon, mackerel, and sardines. Salmon is also a good source of protein and other nutrients as well. These fish are found in marine water and are high in omega-three fatty acids, which have been shown to have numerous health benefits. It is beneficial for heart health and brain function. An ideal keto diet includes fatty fish at least twice a week.

6. Olive Oil

Olive oil is a healthy, monounsaturated fat that’s great for the keto diet. It’s perfect for cooking and can be used in salad dressings or to drizzle over vegetables. Olive oil contains oleic acid, a fatty acid that has been shown to have anti-inflammatory properties. It also has a high smoke point, so it’s perfect for cooking.

7. Nuts And Seeds

Nuts And SeedsNuts and seeds contain high levels of monounsaturated and polyunsaturated fats, which are essential for maintaining healthy body composition. Additionally, nuts and seeds are a good source of fiber, which can help keep you feeling full and satisfied throughout the day. When choosing nuts and seeds for the keto diet, be sure to select those that are high in healthy fats and low in carbohydrates.

8. Full-Fat Dairy Products

Dairy products are a great source of healthy fats for the keto diet. Full-fat dairy products, such as milk, yogurt, and cheese, are rich in saturated fats and can help you meet your daily fat intake goals. Not only are these dairy products a good source of healthy fats, but they also contain a number of other nutrients that can be beneficial for your health. For example, Dairy products also contain protein, calcium, and vitamin D.

9. Flaxseed oil

Flaxseed oilThis oil is high in omega-three fatty acids, which are essential for good health. One tablespoon of flaxseed oil contains seven grams of fat, including three grams of omega-three fatty acids. It’s also a good source of lignans, which are plant compounds with antioxidative and estrogenic effects. When used on the ketogenic diet, flaxseed oil can help increase energy levels and mental clarity.

10. Ghee

Indian cooking for centuries has been using Ghee, which is clarified butter. It is rich in short-chain and medium-chain fatty acids, which makes it a great fat source for the ketogenic diet. Ghee is also high in vitamins A, D, and E, and has a very low smoke point, making it ideal for cooking at high temperatures.

11. Cod liver oil

Cod liver oilThis oil is high in omega-three fatty acids, which are essential for good health. The body can’t make these itself, so we must get them from our diet. It is also rich in vitamin A, and vitamin D. It’s perfect for those following a ketogenic diet because it can help reduce inflammation and improve brain function.

Importance Of Healthy Fats

Healthy fats are an important part of the ketogenic diet. They help you feel fuller for a longer time, stabilize blood sugar levels, and protect against heart disease and other chronic diseases.

There are many different types of healthy fats, including monounsaturated fats, polyunsaturated fats, and omega-three fatty acids. Each type has unique benefits for the body.

Monounsaturated fats, for example, are known for their ability to lower cholesterol and improve heart health. Polyunsaturated fats, on the other hand, are great for reducing inflammation and promoting brain health.

Omega-three fatty acids are perhaps one of the most well-known healthy fats. They are believed to be essential for brain function and have been linked to a reduced risk of Alzheimer’s disease, dementia, and other cognitive declines.

Healthy fats are an important part of a balanced diet. There should be an inclusion of these healthy fats in every meal, whether you’re following the ketogenic diet or not. By including healthy fats in your diet, you’ll be giving your body the nutrients it needs to function properly.

Things To Avoid In Keto Diet

When you’re on the ketogenic diet, there are certain things you’ll want to avoid. Here are 11 unhealthy fats to steer clear of:

Trans fats

You’ll find these in processed foods like margarine, shortening, and some types of cooking oil. They can also be found in some commercially baked goods and fried foods. Stick to natural trans fat-free options whenever possible.

Unhealthy omega-six fatty acids

Unhealthy omega-six fatty acidsThese are inflammatory and pro-inflammatory oils like soybean oil, corn oil, and canola oil. Instead, focus on getting healthy omega-three fatty acids from sources like wild-caught fish, chia seeds, and flaxseeds.

Unhealthy saturated fats

These are found in processed meats like bacon, sausage, and pepperoni. They’re also often used as flavorings in things like soups and sauces. To avoid them, make sure to check labels carefully or opt for fresh meat instead.

Artificial sweeteners

Many keto dieters turn to artificial sweeteners like sucralose and aspartame to satisfy their sweet tooth without kicking themselves out of ketosis. However, these Sweeteners have been linked to health problems like weight gain, insulin resistance, and migraines. Therefore, it’s best to avoid them if possible.


While you can technically drink alcohol on the keto diet, it’s important to remember that it is a toxin. Therefore, you should only drink in moderation and be sure to watch out for hidden carbs like those found in mixers.

Processed cheese

Some types of cheese like American cheese are highly processed and full of unhealthy additives. To stick with healthy cheese options, choose versions that are made from raw milk or grass-fed sources.

Protein bars

Many protein bars are loaded with sugar and other unhealthy ingredients. If you need a quick snack on the go, opt for a bar that contains mostly protein and healthy fats with minimal carbs.


Regular and diet soda are both full of unhealthy chemicals and empty calories. If you’re craving something sweet, try unsweetened green tea or sparkling water instead.


Many store-bought chips are fried in unhealthy oils and contain added sugars. To satisfy your chip craving, make your own at home using healthy ingredients like kale, sweet potatoes, or beets.


CandyLike chips, candy is often loaded with unhealthy ingredients like refined sugar and artificial flavors. If you want a sweet treat, opt for something that contains natural sugars like fruit or dark chocolate.

While the ketogenic diet can be a great way to improve your health, it’s important to avoid these unhealthy fats. By doing so, you’ll be on your way to reaching your wellness goals in no time!


As you can see, there are plenty of healthy fats to choose from on a ketogenic diet. By filling up on healthy fats, you’ll be able to stick to your diet and reap all the benefits that come with it. So don’t be afraid to add some fat to your meals – it just might be the key to success on the keto diet. If you have any questions or concerns about starting a ketogenic diet, please speak with our healthcare provider. Our team at Mantra Care can also help you get started on the keto diet and offer guidance along the way. Mantra Care offers the best weight loss plans, check us out today! Visit our website for more information.

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