The ketogenic or keto is a diet rich in fat and low in carbohydrates. People on the keto diet require to achieve 55-60% of their daily calories from fat to stay in ketosis. Therefore, a person taking 2000 calories per day requires about 122-133 grams of fat daily. Healthy fats for keto include nuts, seeds, avocado, and olive oil.

When following a (keto) diet, it is crucial to remember that fats differ in different foods. Ensureyou eat the healthiest fat options to attain your health goals successfully. This helps inachieving ketosis, a natural way in which your body burns fat. Healthy fats forketosis includenuts and flax seeds, while some are unhealthy fats includeprocessed meat.However, the concept of healthy and unhealthy fats for the keto diet has not been well comprehended, limiting people from venturing into it. As such, this article will look into healthy and limiting fats for the keto diet.

Healthy Fats


Including various nuts in the diet improves your plant-based protein intake, healthy fats, and fiber. Additionally, a greater intake of nuts helps in reducing heart disease and deaths related to cancer, diabetes, and respiratory illnesses. Nuts vary in their nutrient composition, so taking a variety of your favorites will assist you in getting superior benefits. Walnuts, pistachios, almonds, cashews, pecans, and Brazil nuts are all strong options for low-carb, high-fat diets like keto.

Flax Seeds

Flax seeds are a perfect source of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds. A quarter cup (42 grams) of flax seeds offers 11g of fiber, 7g of protein, and 18gof fat, half of which is from omega-3s. Research shows that flax seeds and their oil may assist in preventing heart disease, diabetes, degenerative brain disease, and cancer. Put ground flax seeds to smoothies or spread them on salads, soups, or a keto yogurt parfait.  You can also add ground or whole flax seeds into your favorite recipes for keto-friendly muffins, crackers, and pancakes.

Avocados and Avocado Oil

Avocados are an excellent source of heart-healthy fats. Besides, they also provide a hefty dose of fiber,essential minerals, and vitamins. Studies suggest that avocados andavocadooil may anchor heart health, healthy aging, and balanced blood sugar. You can consume avocado alone, make guacamole, or add it to salads to boost fat and nutrient content.

Hemp Hearts

Hemp hearts or seeds are a superior nutrient-dense option for boosting fat intake on the ketogenic diet. Three tablespoons (30 grams) of hemp hearts offer 15g of fat, making them an ideal choice for high-fat diets. They are among a few complete plant-based protein sources that contain all nine essential amino acids. Additionally, they have vitamins and minerals, including calcium, potassium, iron, and vitamin E. Hemp hearts have a mild taste and a texture similar tosesame seed, so they are easy to add to various foods without altering the flavor profile much. Spread them on top of yogurt, salads, and roasted vegetables, blend them into soups and smoothies, or incorporate them into bites. You may also add them to dressings and sauces.

Olives and Cold-Pressed Olive Oil

The benefits of olives and their oil have been studied for decades, and it’s no coincidence that they’re frequently included in many world’s healthiest diets. Olives are packed with heart-healthy fats, vitamin E, and different plant compounds: these compounds lower inflammation and the risk of chronic diseases like heart disease, osteoporosis, and cancer. Olives make for a convenient and portable snack but are strongly tossed into salads. For an added flavor, you can stuff the olives with pimentos, garlic, or gorgonzola cheese.You can also crush whole olives with anchovies, capers, and olive oil to prepare a tapenade. The reason is to add flavor, moisture, and fat to veggie sandwich wraps.

Chia Seeds

Chia seeds contain high healthy fats and fiber, making them an ideal candidate for a keto diet. In just one tablespoon (15 grams) of chia seeds, you obtain 4g of fat, mostly omega-3s, and 4g of fiber, which is around 16% of the daily value (DV). These seeds also have a unique potential to absorb water and become very gelatinous when soaked in a liquid for a short time. In this version, you can utilize the seedsto make chia pudding or thicken sauces and dressings. Like other seeds, you can also blend the chia into smoothies or stirinto soups, salads, or yogurt. You can also use themto make keto-style crackers or bread for baked chicken, fish, and pork.

Limiting Fats

Processed Meat

Processed meat like sausages, deli meat, salami, hot dogs, smoked and cured meat are frequently advertised as keto-friendly. While these foods agree with a ketogenic diet plan, multiple studies have found a relationship between a high intake of processed meats and an elevated risk of cancers of the digestive tracts. Therefore, it’s advisable to maintain a lowerintake of these foods and aim for whole, minimally processed foods by all means.

Artificial Trans Fats

Artificially synthesized trans fats largely elevate heart disease risks, and one should avoid them regardless of the diet strategy. They are frequently contained in highly refined oils and commercially prepared processed foods like cookies, biscuits, cakes, pastries, crackers, and ultra-processed snacks. Trans fats are discovered on an ingredient label under “partially hydrogenated oils” or “shortening.” Therefore, it is paramount to avoid foods that have these ingredients. Notably, many countries like the United States have prohibited or restricted the use of artificial trans fats.

Fried Foods

Fried foods alsohave high trans fats, which can elevate your risk of heart disease. Various highly refined oils used for frying, such as corn oil, often contain little trans fats, increasing asthe oils are heated to maximum temperatures. Fried foods absorb more of these fats, and frequent eating could cause detrimental health effects over time. Therefore, loweryour intake of fried foods to anchor health while following a ketogenic diet.


The ketogenic diet usually rotates around healthy high-fat foods,including avocados, fatty fish, coconut, nuts, olives, and seeds. A person taking this diet should eat white meat than red and select fats from nutrient-dense, whole foods. They should avoidultra-processed oils, meat, and fried foods. Therefore, to anchor your health on a keto diet, plan your meals ahead of time while includinghealthier fats in snacks, vegetables, salads, and hot drinks. This helps you attain the ketosis requirements easily.

Marie Salbuvik

MS, Lund University, Sweden

Nutrition plays an important role in human life. Eating habits are one of the factors that affect our health. There is often a misconception among people that nutritionists force a very restrictive diet, but that is not true. In fact, I don't ban any products, but I point out dietary mistakes and help change them by giving tips and new recipes that I've tried myself. I advise my patients not to resist change and to be purposeful. Only with willpower and determination can a good result be achieved in any area of life, including changing eating habits. When I don't work, I love to go climbing. On a Friday evening, you are most likely to find me on my couch, cuddling with my dog and watching some Netflix.

Latest from Health