Keto Fats: Your Guide to the Best and Worst

Ketogenic diets limit carbohydrate intake while obtaining most of the daily calorie requirements from fat. However, the quality of the fat matters just as much as quantity.

Discover the best keto fats and which ones to avoid, and learn how incorporating healthy fats into your meals promotes overall well-being. 

Why you need dietary fat for optimal wellness

Fat is one of the three macronutrients essential for human health. 

Dietary fat is an excellent energy source, providing more than twice the calories per gram compared to carbohydrates and proteins. This makes it an efficient fuel source, especially for those following a low-carb ketogenic diet, which shifts the body into a fat-burning mode to generate energy.

In addition, dietary fat is needed to efficiently absorb fat-soluble vitamins A, D, E, and K, critical for various bodily functions, including immune support, bone health, and vision.

Omega-3 fatty acids, a type of polyunsaturated fat, are key components of cell membranes. They help maintain the integrity and fluidity of the membranes required to support the functions of vital tissues and organs, including the brain and heart.

Research also highlights the importance of dietary fat in cognitive health and mood regulation. 

Evidence published in the Special Journal of the Medical Academy and Other Life Sciences shows a strong association between omega-3 fatty acids and improved mood, reduced depression, and enhanced cognitive function.

Fats also help you feel full and satisfied, reducing overeating and cravings. This satiety effect is critical when following a Healthy Keto® diet plan, which not only prioritizes high-quality fats but aims to integrate regenerative methods such as intermittent fasting.

Watch the video below to discover the best fats to eat while following a keto diet.

The best keto fats 

High-quality fats are essential for a nutritious keto diet, as they provide a reliable energy source and offer various nutrients needed to support overall health.

Here are seven of the best fats you should regularly incorporate into your Healthy Keto meal plan.

1. Grass-fed beef

Fatty cuts of grass-fed, pasture-raised beef such as ribeye, New York strip, and brisket aren’t only delicious but packed with beneficial nutrients. 

They also contain more health-promoting omega-3 fatty acids compared to grain-fed beef.

2. Oily fish

Wild-caught salmon, mackerel, sardines, and other fatty fish species are excellent sources of omega-3 fatty acids and a great option for individuals following a high-fat diet. 

Oily fish also provides selenium, an essential mineral that plays a crucial role in protecting cells from oxidation, supporting detoxification processes, and maintaining thyroid hormone balance.

3. Lard and tallow

Lard and tallow, derived from pork and beef fat, were culinary staples long before the introduction of processed seed oils such as margarine.

Unlike their highly processed alternatives, tallow and lard offer numerous health benefits and can contribute to weight loss due to their highly satiating properties, reducing cravings and frequent snacking.  

Additionally, their high smoke points make them ideal for high-temperature cooking without degradation. This stability prevents the formation of harmful compounds, making lard and tallow safer options for preparing keto-friendly meals.

4. Egg yolks

Packed with healthy fats, vitamins, and minerals, egg yolks from pasture-raised chickens are a keto superfood packed with vitamin D, omega-3 fats, choline, and antioxidants.  

Egg yolks are also one of the best sources of cholesterol-mobilizing nutrients, such as choline and lecithin, which promote cholesterol balance and cardiovascular health. 

5. Full-fat cheese

Full-fat cheeses such as cheddar, gouda, and goat cheese are excellent sources of healthy fats, including conjugated linoleic acid (CLA), which has been shown to help reduce body fat and improve metabolic health.

Cheeses also contain gut-friendly probiotics, which can help support healthy digestion, bolster the immune system, and maintain overall gut health. 

The best cheeses to eat on keto are unpasteurized organic cheeses made with milk from grass-fed and pasture-raised cows. 

"Opt for 100 percent grass-fed cheese whenever possible. These cheeses are excellent sources of omega-3 fatty acids and fat-soluble vitamins such as vitamins A, D, E, and K,” explains Dr. Berg. 

6. Grass-fed butter and ghee

Grass-fed butter and ghee offer a much healthier fatty acid profile than conventional butter and are great options for adding delicious savory flavors to your meals.  

These fats are also a natural source of various important nutrients such as vitamins A, D, E, and K, as well as CLA.

Research published in Food Research International found that CLA can provide numerous health benefits when consumed from natural food sources, including anti-inflammatory, antiobesity, immunomodulatory, anticarcinogenic, and antiatherosclerotic effects.

7. High-quality oil

Extra virgin olive oil (EVOO) is a rich source of monounsaturated fats and antioxidants, making it an ideal option for those following Healthy Keto. It also adds a delightful flavor to dressings and is an excellent finishing oil for vegetables, dips and soups. 

It’s recommended to choose pure and cold-pressed EVOO to ensure it retains its nutritional benefits.

Another great option is coconut oil, an excellent source of saturated fat and medium-chain triglycerides (MCTs). MCTs are easily digested and promote ketone production, providing a quick boost of energy.

Finally, avocado oil, with a smoke point of around 500 degrees F (260 degrees C), is an excellent choice for high-heat cooking, and its neutral flavor makes it versatile and suitable for various culinary uses.

The worst keto fats 

Certain fats, often found in fried and ultra-processed foods, pose significant health risks and aren’t recommended for a ketogenic diet. 

This includes seed and vegetable oils such as soy, corn, canola, cottonseed, sunflower, safflower, and peanut oil. These oils are heat-unstable, highly processed, and contain excessive amounts of pro-inflammatory omega-6 fatty acids. 

When heated, they’re prone to produce advanced lipoxidation end products (ALEs), which increase inflammation, promote oxidative stress, and are linked to a higher risk of certain cancers.

Furthermore, industrial trans fats and partially hydrogenated oils used in margarine and shortenings have been banned or are heavily regulated in many countries. These fats are associated with various adverse health effects, including insulin resistance and increased risk of chronic diseases. 

In addition, it’s essential to consider the quality of high-fat plant produce such as avocados, olives, nuts, and seeds. While these foods are generally regarded as healthy, their benefits largely depend on how they have been farmed and processed. 

Consuming non-organic and genetically modified (GMO) foods can increase exposure to chemicals, pesticide residues, and other additives that are detrimental to your health.

Research published in Food & Function emphasizes the importance of opting for organic, non-GMO plant-based options. Their high-fat content can increase the bioavailability of these chemicals, which can exacerbate potential health risks.

How much fat should I eat on keto?

On a standard ketogenic diet, fat accounts for about 60 to 80 percent of total daily calorie intake. 

For someone with a daily requirement of 2000 calories, this equates to 133 to 178 grams of fat per day. While this amount may sound like a lot, it’s actually quite easily achieved due to fat’s high caloric content. 

For example, consider the ingredients included in a typical steak and salad dinner. Two tablespoons of olive oil contain about 28 grams of fat, one avocado has roughly 30 grams, and an eight-ounce ribeye steak offers around 50 grams. 

Even without additional fat sources, this meal already provides approximately 98 grams of fat, which covers more than half of the daily fat intake requirement for most people.

That said, these ratios are general guidelines, and the amount of fat you eat should be adjusted based on your specific needs, activity levels, and body composition. 

Eating too much fat on keto can cause a weight loss plateau as the body prioritizes metabolizing dietary fats over stored body fat. 

If weight loss stalls, it may be necessary to reduce fat intake, avoiding excess sources such as bulletproof coffee or fat bombs.

It’s also recommended to use convenient tools such as this Keto Calculator to determine the most appropriate macronutrient ratio for you based on your age, gender, weight, activity level, and personal health goals.

Developing signs of too much fat intake, such as floating stools, right shoulder pain, or nausea, may indicate that your body is having trouble digesting fat effectively. 

In this case, it may be beneficial to supplement with bile salts and digestive enzymes to help promote digestion and fat absorption.  

However, it’s essential to consult your physician before taking new supplements or making significant dietary changes, especially if you have underlying health conditions or are taking prescription medications.

How to include healthy fats in your diet 

There are endless ways to incorporate more healthy fats into your diet. 

One of the easiest ways is to replace your cooking oils with Healthy Keto alternatives. Instead of cooking with vegetable or seed oils, opt for more nutritious options with a high smoke point, such as unrefined, cold-pressed avocado oil, grass-fed ghee, or beef tallow.

Another easy and delicious way to add healthy fats to a meal is to incorporate high-fat ingredients, such as sliced avocado, pecans, macadamia nuts, or walnuts, into your favorite salads.

In addition, when choosing proteins, opt for fattier cuts of meat, such as ribeye and New York strip steaks, and eat fatty fish such as salmon, mackerel, and sardines regularly. 

When buying dairy products, choose full-fat options, ideally from grass-fed and pasture-raised cows.

Another convenient method is to incorporate keto fat bombs into your diet. These delicious keto-friendly treats provide an extra serving of fat to reach your daily requirements.

Experiment with delicious recipes, such as Keto Buttercream Fat Bombs or Bacon and Cheese Fat Bombs, for a savory twist.

Finally, consider incorporating natural nut butter into your diet as a convenient source of healthy fats. Nut butter, such as peanut and almond butter, can be added to shakes or used as a dip for low-carb vegetable sticks.

Key takeaways

Understanding how to identify healthy fats is crucial for a successful keto lifestyle. 

Some of the best keto fats include extra virgin olive oil, organic avocados, fatty fish, full-fat cheese, egg yolks, and grass-fed animal products. 

It’s recommended to avoid seed and vegetable oils, as well as low-quality meats and dairy, which may contain unhealthy additives that could undermine your keto health goals. 

FAQ

1. What are the best keto fats?

Some of the best fats for keto include extra virgin olive oil, avocados, coconut oil, butter, ghee, lard, and tallow from grass-fed and pastured animals. 

In addition, fatty cuts of grass-fed beef, and oily fish, including salmon and sardines, egg yolks, and full-fat cheeses, are excellent fat sources for those following a ketogenic diet.

2. Is consuming fat dangerous?

Consuming healthy fats as part of a nutritious Healthy Keto® isn't dangerous for most people and is essential for maintaining optimal health.

The key is to focus on quality fats from whole food sources and avoid unhealthy fats commonly found in processed foods. 

3. How can I get more fat in my diet on keto?

To increase fat intake on keto, cook with healthy oils such as avocado or coconut oil, choose full-fat dairy products, regularly eat oily fish, enjoy fat bombs, and opt for fattier cuts of meat. 

4. What food has fat but no carbs?

Many foods contain fat but no carbs, including extra virgin olive oil, coconut oil, avocado oil, butter, ghee, cheeses, and meat.

5. What happens if you don't eat enough fat on keto?

Not eating enough fat on keto can hinder ketosis, leading to fatigue, muscle loss, and increased hunger. Fat is crucial for energy, nutrient absorption, and brain health. 

Inadequate fat intake can cause mental fog, poor vitamin absorption, and metabolic slowdown, making it hard to maintain a ketogenic diet. 

6. Will consuming fat kick me out of ketosis?

No, consuming fat won’t kick you out of ketosis. In fact, fat is the primary source of energy on a ketogenic diet. 

However, eating too much fat can slow down weight loss as your body will burn dietary fat for energy before using stored body fat.

Sources

1. https://sjmas.com/index.php/sjmas/article/view/23

2. https://www.sciencedirect.com/science/article/pii/S0963996923007032\ 

3. https://pubs.rsc.org/en/content/articlelanding/2020/fo/c9fo03055g/unauth