So many ask about healthy fats to have on the ketogenic diet. I am happy to share this List of Healthy Fats for the Keto Diet with you! While this is a high-fat diet, that doesn’t mean you can’t make those fats healthy fats! Not all fats on the keto diet have to be animal based. This list is a fantastic resource of other healthy fats on the keto diet.
List of Healthy Fats for the Keto Diet
Fats are not something we should be afraid to eat! While the keto diet focuses on fats from many different sources, I want to share some of the healthy fats we love besides animal fats. While this isn’t a comprehensive list of every single healthy fat you can enjoy with following a ketogenic lifestyle; you’ll have a great place to get started.
Before you start the plan, check out our keto diet grocery list. This will be helpful when you first go grocery shopping. It, along with our tips on how to make keto work when you are busy are a must as you begin this lifestyle!
Our Keto/Low Carb, 30 Day Challenge, is a great way to get started full with lots of support and encouragement. Don’t forget to check it out and start with us! Our next 30 Day Challenge begins Tuesday, October 23 and will end the day before Thanksgiving, which is perfect timing for the upcoming holiday season.
If you are brand new to the keto diet, check out this list of best keto resources for newbies. It’s so important to do your research when beginning any kind of healthy lifestyle change so that you can be your best health advocate.
Healthy Fats in Fat Bombs
As you begin the keto diet, you’ll see lots of talk about Keto Fat Bombs. The primary goal of fat bombs, especially in the beginning, is to add fat to your diet to help you stay satiated. As your body becomes fat adapted, you may enjoy a fat bomb occasionally as a treat in place of a regular dessert, but you won’t need them to stay full.
Healthy oils for the keto diet
To begin, let’s look at some healthy fats for use in cooking. Using oils in cooking is a fabulous way to add healthy fat to your foods while following a keto lifestyle. It is so easy to saute, fry, and bake using a bit of oil as added flavor. There are tons of great healthy oils you can use in cooking, but these are favorites for specific reasons.
- Coconut oil: While this doesn’t have a high heat point, it is ideal for offering a bit of mild flavor in baked goods.
- Olive oil: This has such a mild flavor which makes it ideal for most cooking. It does have a low smoke point, so better when used for a saute and not suitable for deep frying. It is also fantastic in salad dressings and sauces.
- Avocado oil: Avocado oil is ideal as studies have shown that it may improve cholesterol levels and heart health. It also has a very high smoke point so is popular for use in searing meats.
- Sesame oil: This one is used mostly for flavor in Asian inspired dishes. It is ideal for creating salad dressings or just drizzling over your favorite stir fry for added flavor.
Butter Makes Everything Better
We can’t forget about butter when talking about the keto diet. Butter is useful in many recipes for added flavor and healthy fats. When possible, grass-fed butter is best.
Healthy nuts and seeds for the keto diet
One of the best parts of the keto diet is being able to enjoy healthy fats in the form of nuts. Nuts that are lower in carbs make great snacks since they are also high in fat and have many other healthful benefits. Nutrient dense, nuts also make a convenient grab and go snack. It is important to be mindful of serving size. Otherwise, it is very easy to overindulge, which can cause weight loss stalls. Seeds also make a great snack since they are high in healthy fats and nutrients while being low in carb. You can easily make a keto friendly trail mix with any combination of the nuts and seeds listed below.
These are favorite nuts that are healthy fats when following a keto lifestyle:
- Pecans, brazil nuts, almonds, walnuts, macadamia nuts, hazelnuts
- Pumpkin seeds, sunflower seeds, flax seeds, chia seeds
Healthy fats from fruits for the keto diet
Did you know that both the avocado and the coconut are technically a fruit? We don’t think about this when we pick them out in the grocery store; however, many people enjoy avocado regularly without guilt. Whether you are enjoying a bit of unsweetened coconut milk or having some guacamole on your grilled steak, you are eating delicious, healthy fats that are needed.
Some of our favorite keto coconut recipes:
- German Chocolate Bars
- Keto Coconut Macaroons
- Keto Coconut Haystacks
- Low Carb French Coconut Pie
- Everything but the Kitchen Sink Fat Bombs
Using healthy fats in your keto diet
As you can see, there are a lot of great healthy fats for use in the keto diet. Your fat content doesn’t have to come just from meat and dairy. In fact, you can make these fats the focus of your fat intake for a great healthy and well-rounded diet while still sticking to the ketogenic plan. This diet plan doesn’t have to restrict you from eating foods that you love. You just need to plan ahead and get creative!
Favorite Keto Diet Recipes: