If you have heard of the ketogenic diet, you will know that it is a low-carb diet, which leads the body into a state of ketosis, to obtain energy through fats and has been used for years. Instead, the consumption of fats is increased and also, slightly, that of proteins. 

The ketogenic diet is one of the best-known and most widely used diets in recent years. With many followers, it also has detractors. To follow a keto diet and take care of your health, not just any low-carbohydrate food is acceptable, but the ideal is to choose mainly unsaturated fats and quality proteins to add to the daily table. 

A healthy keto diet doesn’t include unhealthy fats like trans fats, nor does it promote saturated fat consumption, as they can lead to cardiovascular disease, weight gain, obesity, and other diseases. Here, based on comments from publishers of HealthCanal, are ten foods rich in healthy fats.

10 Healthy Fats For Keto Diet

In our body, fats are not only a great energy reserve but also form part of the cells of the nervous system, are necessary for the production of hormones, and also help regulate body temperature, serving as an insulator as well as a support for many organs for which they are a protection.

They facilitate the absorption of fat-soluble vitamins such as vitamins A, E, D, and K, and favor weight loss if we choose unsaturated fats instead of others such as trans fats, even without modifying the calories in the diet, as a study points out.

Avocado 

Avocados are an excellent source of monounsaturated fats. In addition, it is in fiber, vitamins, and essential minerals. It is, therefore, another of the foods recommended in a low-fat ketogenic diet. You can also use avocado oil

Fatty Fish

Fatty fish such as salmon, tuna, anchovies, or sardines are excellent additions to a healthy ketogenic diet. They are rich in high-quality protein and essential fatty acids. Certain types such as salmon, also provide a substantial dose of vitamin D, a critical nutrient for immune function, bone health, and more. Also, consuming fatty fish oil can burn belly fat.

Olive Oil And Vegetable Oils

There are many interesting vegetable oils, other than coconut or avocado oil, that are difficult to find locally. One of our best options is extra virgin olive oil from the first pressing.

Olive oil has an excellent composition, with good quality grade acids and powerful antioxidants. It resists well to high temperatures, up to 185°C, so it is good for cooking, but it is always much better to take it raw.

Full-fat Greek yogurt

Although it contains some carbohydrates, full-fat, unsweetened Greek yogurt can be a healthy addition to a ketogenic diet. A 150-gram serving provides about 6 grams of fat, 13 grams of protein, and 6 grams of carbohydrates, as well as 15% of the calcium you need per day. 

Cheese

Cheese is another good high-fat, low-carb option for ketogenic dieters. And with hundreds of varieties on the market, the biggest problem is choosing. Although the exact nutrient composition varies by type of cheese, many types are good sources of protein and calcium.

Nuts and seeds

These food are an excellent way to increase healthy fat intake, plant-based proteins, and fiber. In addition, one is associated with a lower risk of heart disease and deaths associated with cancer, diabetes, and respiratory disease. Pistachios, walnuts, almonds, or cashews are excellent choices. You can also use nut oil as well.

As for seeds, pumpkin seeds or sunflower seeds, both natural and roasted are good choices. Sesame seeds are not only one of the best sources of vegetable calcium, as well as other minerals and vitamins, but also have a very interesting content of proteins and fats. 

Eggs

Eggs are a very complete food, rich in monounsaturated fats. They are also rich in vitamins A, D, and E. In addition, this fat is also rich in omega 3, helping to improve cardiovascular health.

Coconut oil

It is a very popular keto fat source. Coconut oil is composed primarily of medium chain triglycerides or MCTs. MCTs can be used in weight loss during a low-calorie diet because medium chain fatty acids (MCFA) are not incorporated into adipose tissue and are not stored. Their consumption is associated with increased lipolysis or fat burning, contributing to weight control. It is a good addition to a healthy diet.

Healthy Saturated Fats

It is a mistake to consider all saturated fats equally in relation to their impact on health. Saturated fats are good, depending on their origin. Whole milk and pure chocolate, avocado, or coconut are foods rich in saturated fats, but they do not increase cardiovascular risk (but the other way around).

What Happens If You Don’t Eat Enough Fat On Keto?

Fat is very satiating. It is also calorie dense and digested more slowly than other macronutrients. The keto diet can take away your appetite for a while when you first start it. That could translate into not consuming enough calories, and when that happens, your body can go into starvation mode, slowing down your metabolism and hindering your weight loss efforts.

On the other hand, if you don't eat enough fat and you're not in ketosis because you're eating too much protein, you could leave your body in a state of energy limbo.

How To Eat Enough Healthy Fats On Keto

Getting used to high-fat diets may not seem like an easy task, as you aren’t exactly sure how to get enough of this macronutrient, but some tips can help you:

• You can cook your low-carb veggies in olive oil, coconut oil or ghee, or use a good portion of these oils and fats as a salad dressing.
• Eat fatty cuts of meat like lamb leg and ribeye.
• Make keto desserts such as fat bombs, which contain chocolate, nut butter, coconut, and milk or cream.
• Use MCT oil. It is derived from coconut and goes right to the liver for ketone production.

Wrapping Up

Dietary fat doesn’t lead to gaining body fat. Processed foods and artificial trans fats do. Make sure to choose the right high-fat foods, those that have unsaturated fat as they have many health benefits, boost fat burning, and aid in losing weight.