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What the Fat? Your Guide to Healthy Fats for Keto Diet

If you’re keen on diet trends or simply like to keep up with topics about health, you’ve surely heard of keto diet and how one of its main focuses is your fat intake. If not, let us explain this quickly for you: the ketogenic or keto diet is a low-carb, high-fat diet that helps your body become much more efficient at burning fat for energy.

An ideal or perfect keto diet typically consists of about 75 percent fat, 20 percent protein, and 5 percent carbohydrates. As you can see, fats play a big role in a keto diet, so you must understand what these are.


carbohydrate foods in a plate

We have broken down some essential facts about fats into bite-sized pieces of information so you can digest each one easily and make the best food choices for your keto diet.

Fats are a type of macronutrients

Macronutrients are nutrients that your body needs in large amounts. For humans, there are three macronutrients, namely carbohydrates, protein, and fat.

You need fats for energy

Dietary fats, or fats found in foods, provide more than half of the body’s energy needs. When fats from food are broken down, they turn into fatty acids, which hungry cells need to function. Excess fats turn into stored fats, which the cells also use for energy.

Fats have a ton of other functions

They help your body absorb vitamins A, D, E, and K, regulate inflammation, maintain the health of your cells, and add richness to food, which helps you feel full and satisfied.

There are three types of dietary fat

The three main types of fat include unsaturated fats, saturated fats, and trans fats.

-Unsaturated fats are considered healthy, beneficial fats because they improve blood cholesterol levels, ease inflammation, stabilize heart rhythm, and other positive functions.

-Saturated fats, on the other hand, may negatively affect your health. Eating foods with saturated fats can raise your cholesterol level. These foods include processed meat and fried dishes.

-Finally, trans fat is the worst type of fat for the body. According to Harvard T.H. Chan School of Public Health, trans fat raises bad cholesterol levels and lowers good cholesterol levels in your body, causes inflammation, and contributes to insulin resistance.


Healthy fats in keto diet can be supplied by the following food:

1. Avocados

Avocados are one the best healthy, high-fat foods you can eat when you’re on a keto diet. They are a rich source of monounsaturated fatty acids that are great for the heart. The best thing is that apart from eating the fruit as is, avocados can be consumed in several ways, including as guacamole dip, as a salad ingredient, on a slice of toast, or as a smoothie.

2. Nuts

Nuts are a great type of food for a low-carb, high-fat diet. The best ones to eat when you’re on a keto diet are pistachios, walnuts, almonds, cashews, and pecans. You can snack on them, add them as an ingredient to healthy brownies, or make nut-based spreads.

3. Chia Seeds and Flaxseed

nuts on table

Chia seeds and flaxseed are rich in heart-healthy omega-3 fatty acids. What’s more, these seeds are rich in fiber and contain a variety of plant compounds that help reduce inflammation and prevent chronic heart conditions. Sprinkle them on soups and smoothies and you’ll get your needed healthy fats.

Though ketogenic diet means consuming high-fat foods, some sources of fat are simply healthier than others, so choose your foods carefully. To learn more about keto diet and find keto-friendly snacks, visit our shop.

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