When following a ketogenic diet, it is important for the majority of your calories to come from fat, comprising roughly 65% or more of your total calories. For a 2,000 calorie diet, this equates to approximately 144 grams of fat per day. Additionally, you can strive to consume around 1 gram of fat for each pound of body weight. The rest of your calories should be obtained from protein, which should make up 30% of your total calories, while carbohydrates should contribute to less than 5% of your total calories.
By following a keto diet, which involves reducing carbohydrate consumption to extremely low levels and increasing fat intake, it is believed that your utilization of fat for daily energy will be enhanced.
If you follow a lean keto diet, it is possible that you are not reaping all the advantages that come with this diet. In case your consumption of fat is limited, you may experience increased hunger or difficulties achieving ketosis.
What Foods are High in Fat
Getting high amounts of fat in your diet is actually quite simple. In fact, on a non-keto diet, most of us tend to exceed the recommended intake. However, there are only a few types of naturally occurring foods that contain high levels of fat.
All types of meat, fish, and dairy products contain fat, similar to how humans store body fat, animals also store fat which we consume when we consume them. Certain animal-based foods have higher fat content than others. Additionally, fat can also be found in select plant-based foods, particularly nuts and seeds.
You can obtain fat from sources other than whole foods, such as added ingredients and toppings like cooking oils, dressings, butter, etc. These fats are slightly more processed as they are frequently derived from whole foods.
In certain instances, the extraction procedure can result in the elimination of essential nutrients. Take olives as an illustration, as they contain beneficial fats, vitamins, and minerals. When the fat is exclusively taken out from olives, what remains is pure olive oil consisting entirely of fat. Similarly, butter is the fat component of milk, devoid of protein and calcium.
Why High Fat For Keto
Fueling Ketosis
When you cut down on the amount of carbohydrates you consume, your body needs to find another energy source, which is where fats become involved.
When you consume a high-fat diet, your body receives a sufficient amount of fatty acids, which can later transform into ketones. These molecules serve as a source of energy in situations where there is limited availability of glucose, derived from carbohydrates.
The liver produces ketones from fatty acids, which function as an energy source for the brain, heart, and muscles.
Satiety And Appetite Control
The ability to promote satiety and appetite control is one of the main advantages of a high-fat diet.
Since fats take longer to digest compared to carbohydrates, they remain in the stomach for a longer duration, contributing to a prolonged feeling of fullness. Consequently, this aids in avoiding excessive eating and consuming snacks in between meals, ultimately facilitating the process of maintaining a calorie deficit and achieving weight loss.
Hormonal Balance
Healthy fats are important for hormone production and regulation, especially for sex hormones such as estrogen and testosterone. Having a diet that is abundant in healthy fats can be beneficial for maintaining appropriate hormone levels and function, which is necessary for overall health and well-being.
Improved Insulin Sensitivity
There is evidence to suggest that a diet low in carbohydrates but high in fats can enhance insulin sensitivity, which is essential for individuals who have type 2 diabetes or are at risk of developing it.
By decreasing the intake of carbohydrates, blood sugar levels become more carefully controlled, and the body needs less insulin to handle glucose levels. This can decrease the likelihood of developing type 2 diabetes or aid in the management of the condition if it has already been diagnosed.
If you have diabetes or impaired glucose tolerance and are interested in the keto diet, be sure to work closely with your healthcare provider as the diet also poses a risk of hypoglycemic events, which can be dangerous.
Healthy High Fat Low Carb Foods
To ensure a reduction in carb intake and an increase in healthy fats in your diet, incorporate the following foods into your keto grocery list. These foods possess a substantial fat content while maintaining a low level of carbohydrates.
1. Salmon
Salmon, a type of fatty fish, is recognized as a source of the advantageous fat omega-3. Numerous foods, including plant-based choices, contain various types of omega-3 fats, but the kind present in seafood distinguishes itself.
Seafood is rich in EPA and DHA omega-3 fats, with DHA being the type of fat that lines 80% of our brain. This explains why consuming omega-3s from fish is beneficial for brain health and mental well-being. Additionally, both DHA and EPA are considered effective anti-inflammatories and are associated with various health benefits, including weight loss and prevention of chronic diseases.
In addition to being a source of vitamin D, vitamin A, and potassium, salmon is also rich in DHA omega-3s. Similarly, fatty fish such as herring, mackerel, anchovies, and sardines are excellent sources of DHA omega-3s.
2. Eggs
Despite being traditionally considered a protein source, eggs actually derive over 60% of their calories from fat, including omega-3 fats, while only comprising 30% protein. This macro composition renders eggs suitable for inclusion in a keto meal plan.
Not only are eggs highly nutritious, but they also contain essential vitamins such as vitamin D, iron, and choline. Moreover, a study revealed that individuals who included eggs in their breakfast significantly reduced their daily calorie intake by approximately 400 calories, potentially resulting in notable weight loss for some individuals.
3. Almonds
Almonds are popular as a health food because they have high levels of heart-healthy fats, along with fiber and protein, which are known for improving appetite control (7,8). Moreover, almonds are a beneficial source of vitamin E, iron, and magnesium.
There are numerous studies that establish a connection between weight loss and the consumption of nuts, including almonds.
4. Chia Seeds
Chia seeds possess an exceptional quality that provides them with additional weight loss advantages, in addition to being a nutritious high-fat food.
Chia seeds, when mixed with water during digestion, can absorb up to twelve times their volume. This results in a gel-like texture that provides a feeling of satisfaction for a longer period. Additionally, this effect has the potential to reduce cholesterol levels and enhance blood sugar management.
Chia seed pudding comes to life because of its gel effect. Take a look at this keto-friendly pumpkin chia pudding recipe. Chia seeds also provide plant-based omega-3s, or ALA fats, which offer great heart health benefits but differ from the omega-3s found in fish.
Seeds, in general, can be a great choice for incorporating healthy plant-based fats into your diet. To gain various health benefits and essential nutrients, consider incorporating additional sesame seeds, pumpkin seeds, sunflower seeds, and flax seeds into your meals.
5. Avocado
Avocados are an essential part of a healthy ketogenic diet because they are among the limited number of fruits that contain fat. Their fat content exceeds 75%. Moreover, they provide essential nutrients such as omega-3s, vitamin C, vitamin E, potassium, and folate, along with a significant amount of fiber. Additionally, avocados contribute to weight loss by helping you stay satiated for a longer period of time, due to their nutrient density.
Additionally, avocado is a versatile ingredient that complements a wide range of flavors and can effectively replace fats such as butter, mayonnaise, and cream.
6. Peanut Butter
Peanut butter, aside from being a beloved childhood food, is also a beneficial source of healthy fat. It is linked to numerous health benefits such as aiding in appetite control, managing blood sugar, promoting weight loss, and supporting heart health.
Additionally, brands that contain added sugar should be avoided as they slightly increase the carbohydrate content. Almond butter, cashew butter, and sunflower butter are also excellent alternatives as they offer similar benefits.
7. Grass-Fed Butter
Because of its saturated fat content, grass-fed butter, which is a source of natural saturated fats, also contains beneficial nutrients such as conjugated linoleic acid (CLA) and vitamins A, E, and K2. It is important to moderate consumption of grass-fed butter.
8. Ghee
Ghee, which is clarified butter with the removal of milk solids, is both lactose-free and abundant in fat-soluble vitamins and short-chain fatty acids. Similar to butter, ghee contains high levels of saturated fats and thus should be consumed in moderation.
9. Full-Fat Greek Yogurt
To keep carbohydrates low, opt for unsweetened versions and appreciate the creamy texture and probiotic advantages.
10. Heavy Cream
To achieve a rich and creamy texture, one can incorporate it into coffee or utilize it in keto-friendly sauces and desserts in moderation.
11. Macadamia Nuts
These nuts are an excellent keto snack or salad ingredient as they contain high levels of monounsaturated fats and are low in carbohydrates.
12. Flaxseeds
Flaxseeds, which are rich in omega-3 fatty acids and fiber, can be ground to create flax meals that can be used in baking or sprinkled on top of yogurt and salads.
13. Mackerel
Mackerel, which can be enjoyed smoked, canned, or fresh, is also another great source of omega-3s.
15. Sardines
Sardines, which are packed with healthy fats and essential nutrients such as calcium and vitamin D, can be consumed directly from the can or included in salads.
Tips For Success When Eating High-Fat Foods For Keto
To make this guide to high-fat foods for keto even more comprehensive, let’s explore a few more aspects that can help you optimize your keto lifestyle.
Portion Control And Balance
When following a keto diet, it is important to prioritize high-fat foods. However, it is equally important to exercise portion control and maintain a well-balanced diet. It is possible to gain weight and experience health problems if excessive amounts of fats, even healthy ones, are consumed. Therefore, it is crucial to monitor and adjust your fat intake according to your goals and progress.
Importance Of Vegetables
To enhance your keto diet with additional fiber, vitamins, and minerals, include low-carb, non-starchy vegetables. Some vegetables that are suitable for keto include:
- Leafy greens (spinach, kale, arugula)
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
- Asparagus
- Zucchini
- Bell peppers
To enhance the flavor of these vegetables and increase your fat intake, you may cook them using healthy fats such as olive oil, avocado oil, or grass-fed butter.
Focus On Quality Protein Sources
In order to have a comprehensive keto diet, it is recommended to incorporate moderate quantities of superior protein sources as well. Whenever viable, select grass-fed meats, pasture-raised poultry, and wild-caught seafood. These alternatives not only supply protein but also vital nutrients and potentially healthier fat compositions.
Hydration And Electrolytes
To ensure proper hydration and electrolyte balance while on a keto diet, it is important to drink ample water and include electrolyte-rich foods such as avocados, leafy greens, nuts, and seeds, as the initial phase of ketosis may lead to water loss and electrolyte imbalances.
Adaptation Period And Potential Side Effects
When starting the keto diet, be ready for an adjustment period as your body gets used to relying on fat as its main source of fuel. During this time, known as the “keto flu,” you may experience temporary side effects such as fatigue, headaches, and irritability.
To successfully transition into ketosis, it is important to consistently choose high-fat foods, stay hydrated, and replenish electrolytes. By doing so, you can minimize any potential side effects. However, if you continue to experience these side effects for an extended period of time, you may want to consider increasing your carb intake and consult with your healthcare provider.
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In order to achieve and maintain ketosis, it is crucial to include high-fat foods in your keto diet.
To optimize your keto lifestyle for weight loss, overall health, and well-being, you can focus on healthy fats such as monounsaturated and polyunsaturated fats while also consuming natural saturated fats in moderate amounts.
In order to have a balanced and sustainable approach to the ketogenic diet, it is important to follow certain steps. First, remember to practice portion control. Additionally, make sure to include vegetables and quality protein sources in your meals. It is also crucial to stay properly hydrated and replenish electrolytes.
