The Ketogenic diet, or keto, is a high fat, moderate protein, and low carb content diet. It is used by athletes, bodybuilders, and dieters for weight loss and bodybuilding programs. But there are good fats and bad fats, which are the best high fat foods for keto?
Good Fat or Bat Fat?
Fats that come from oils and fatty acids can be good or bad for the body. This is because fats can affect the body’s cholesterol levels. Many researchers have found that higher cholesterol levels can lead to all sorts of cardiovascular diseases.
Cholesterol has two kinds: high-density lipoproteins (HDL), and low-density lipoproteins (LDL). HDL is the healthy kind while LDL is the unhealthy.
In terms of dietary fat, mono and polyunsaturated fats are considered better choices. They lower LDL levels and raise HDL levels, among other things.
On the other hand, trans fats are considered bad for the body. Consuming large amounts of trans fats can lower HDL levels and raise LDL levels.
The Good Stuff
So what are the best high fat foods for keto? Here are the best options:
Did you know that this creamy fruit is often made into sweet desserts? Whether you use them to add creaminess to savory dishes or in a sweet and creamy milkshake, avocados are good for you.
Avocados and avocado oil are rich in omega-3s. Omega-3 is a fatty acid that promotes heart health.
Avocados and avocado oil also help balance out blood sugar.
*Seed and Nut Butters
Nuts and seeds are rich in protein, fiber, and healthy oils. One great way to add them to your keto diet is by turning them into butter!
Commercial peanut butter can be full of with added sugars and carbs. By making your own nut and seed butter, you can control the amount and kind of additives you are putting inside your body.
A few examples of what you can turn into butter are sunflower seeds, almonds, cashews, and pumpkin seeds.
The benefits of cold-pressed extra virgin olive oil have been documented for years. This oil is rich in omega-3s. It's also rich in vitamin E, which is a powerful antioxidant.
The olive fruit itself is a great keto snack, but you can get the maximum benefit if you go straight for the oil.
You can use olive oil for your dressings, or as a finishing touch to pasta.
Coconuts and Virgin Coconut Oil
If you've been on keto for quite some time, you're probably familiar with unprocessed, or virgin, coconut oil (VCO) already. VCO is a popular keto-friendly fat because it's rich in MCT, or medium-chain triglycerides.
Unlike other triglycerides, MCTs are instantly converted/burned by the body for energy instead of storing them for later use. This makes MCT oils a great replacement for carbs.
Coconuts and coconut oil are also rich in vitamin E. You can use every edible part of the coconut; the meat, milk, and the coconut oil.
Being on a high fat diet doesn't mean you'll end up with an unhealthy body. That is, if you choose the right kinds of fat to eat.
These high fat foods for keto are the best you can find. Try to include them in your diet now!