The ketogenic diet, often called the keto diet, is a high-fat, very low-carbohydrate eating plan. It shares similarities with other low-carb diets like the Atkins diet. The goal is to shift the body's metabolism from using carbohydrates for fuel to using fat, a process called ketosis. When carbohydrate intake is drastically reduced, the body turns to fat for energy, producing ketones in the liver. These ketones then become an alternative fuel source, especially for the brain.
For many, a keto diet consists of foods high in protein and healthy fats, including red meat and poultry, fatty fish, non-starchy vegetables, dark, leafy greens, avocado, coconut oil, keto-style coffee, bone broths and of course plenty of water.
Understanding the Keto Diet and Fat Intake
On a standard diet, carbohydrates typically make up 50-55% of daily calories, with protein and fat each contributing 20-25%. In contrast, a typical keto diet consists of foods high in protein and healthy fats. Fats become the primary macronutrient, often accounting for 70-80% of daily calories, with protein around 20% and carbohydrates limited to just 5-10%. Given this high-fat requirement, it's crucial to understand which fats to prioritize and how to incorporate them effectively into your diet.
The Importance of Fat on Keto
Fats are an essential part of your daily diet. Since 70%-80% of your daily calories will come from them, it’s important to choose them carefully. Fats are essential to succeed on the ketogenic diet. The most common pitfall of not eating enough fat on keto is simply that your body won’t stay in ketosis. However, this doesn’t necessarily mean you won’t lose weight. As long as your diet is low in carbohydrates, there’s a good chance you’ll still see the number on the scale going down. Meanwhile, not eating enough fat could also leave you hungry, especially if empty carbs fill in for more satiating fats.
Not All Fats Are Created Equal
When following a high-fat, very-low-carb ketogenic (keto) diet, it’s important to remember that not all fats are created equal. Some sources of fat are better for you than others, and it’s critical that you fill your plate with the most wholesome options to successfully reach your health goals. Not all fats are created equal. If you’re following a keto diet and looking for healthy options, consider avocado, nuts, olive oils, or full-fat Greek yogurt.
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Saturated Fats: These are found in animal foods like butter, animal proteins, and full/reduced-fat dairy products, as well as some plant-based foods like coconut and palm oil.
Unsaturated Fats: Often considered "better-for-you" fats, these come in two forms:
- Monounsaturated Fats: Found in foods like avocados and olive oil, these are often touted for their health benefits.
- Polyunsaturated Fats: These include omega-3 and omega-6 fatty acids, both of which are essential for a healthy keto diet.
Trans Fats: Most trans fats in the food supply are artificially created through a process called hydrogenation. You may find this type of fat in processed foods like baked goods, buttered popcorn, and ice cream. Trans fats from artificial sources have been associated with problematic health issues like cancer and heart disease, so it’s best to limit them as much as possible.
Strategies to Increase Fat Intake on Keto
If getting enough fat on a keto diet seems daunting, try getting into your own head before getting into the kitchen. Think of consuming more fat as a delicious, healthy challenge, rather than an uphill battle. Here are several practical strategies to increase your fat intake while adhering to a ketogenic diet:
Incorporate Avocados: Avocados are a staple in the ketogenic diet. A recent 2022 review found that men and women who consumed two or more servings of avocado per week had reduced risk of developing coronary heart disease and cardiovascular disease when compared to non-consumers. Avocados are not only an excellent source of heart-healthy fats but also provide a hefty dose of fiber and essential vitamins and minerals (1). Research suggests that avocados and their oil may support heart health, balanced blood sugar, and healthy aging (2, 3). Because of their mild flavor and creamy texture, they add cooling creaminess to low-carb wraps and sandwiches, bulk up lackluster smoothies, and bring colorful flair to omelets and other egg dishes.
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Snack on Nuts: Nuts are easily one of the best keto-friendly snacks out there. Not only do they provide a quick and easy dose of better-for-you fats, but they’re also a convenient way to get both protein and fiber in your diet too. Nuts and seeds can sneak extra mono- and polyunsaturated fat into all sorts of recipes. In granola recipes, sunflower seeds can replace half the oats you’d normally use - or, if you’re eating traditional oatmeal, sprinkle seeds or nuts on top. At snack time, of course, there’s always trail mix! Carry mixed nuts to snack on, sprinkle them on your salads and soups, or make a nut-based spread like walnut pesto. Including different kinds of nuts in your diet is a great way to boost your intake of healthy fats, plant-based protein, and fiber (4). Additionally, a higher intake of nuts is associated with a reduced risk of heart disease and deaths associated with cancer, diabetes, and respiratory illnesses (5). Nuts differ in their nutrient composition, so eating a variety of your favorites will help you get the most benefits. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto.
Enjoy Nut and Seed Butters: We’ve already discussed how great nuts are for the keto diet, so it’s no coincidence that their spreadable counterpart makes the list as well. Nut and seed butters offer the same benefits as eating whole nuts and seeds - but in a more versatile package. Spread sunflower butter over keto crackers or use almond butter as a dip for low-carb vegetables. Add your favorite nut butter to smoothies or use it as a base for making energy bites. You can even include nut butters in sauces and marinades for fish or veggie noodles. This is a fat you can make on your own, but if you’re planning on using store-bought versions, be sure to read the ingredient label. Some varieties contain added sweeteners that could make them inappropriate for a keto diet.
Sprinkle Flaxseed: Flaxseed is loaded with nutrients and is a great way to “sprinkle” fat on just about anything! One tablespoon of whole flaxseed (about 10 grams) provides 3 grams of fiber, 2 grams of protein and 4 grams of fat (of which most is unsaturated)! Add flax seeds to your smoothies, salads and soups, or sprinkle some on top of your favorite flavor of our Ratio Food KETO* Friendly Dairy Snacks. Flax seeds are an excellent source of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds. One-quarter cup (42 grams) of flax seeds provides 11 grams of fiber, 7 grams of protein, and 18 grams of fat, half of which from omega-3s (6). Research indicates that flax seeds and their oil may help prevent heart disease, cancer, diabetes, and degenerative brain diseases (7). Add ground flax seeds to smoothies or sprinkle them on salads, soups, or a keto yogurt parfait. You can also incorporate whole or ground flax seeds into your favorite recipes for keto-friendly crackers, muffins, and pancakes.
Incorporate Hemp Hearts: Hemp hearts, or seeds, are another great, nutrient-dense option for boosting fat intake on the ketogenic diet. Three tablespoons (30 grams) of hemp hearts provide 15 grams of fat, making them a perfect choice for high-fat diets (8). They’re one of very few complete plant-based protein sources that contain all nine essential amino acids. Plus, they pack a variety of vitamins and minerals, including vitamin E, calcium, iron, and potassium (8). Hemp hearts have a mild flavor and a texture similar to sesame seeds, so they’re easy to mix into a variety of foods without changing the flavor profile much. Sprinkle them on top of yogurt, salads, and roasted vegetables, blend them into smoothies and soups, or incorporate them into energy bites. You can also add them to sauces and dressings. You can buy hemp hearts locally or online.
Add Chia Seeds: Abundant with fats and fiber, chia seeds are great for any lifestyle. In just 1 tablespoon (about 12 grams) of chia seeds, you get 4 grams of fat, omega-3s, as well as 4 grams of fiber, which is about 14% of the daily value. Chia seeds are also super absorbent. Spoon 2 to 3 tablespoons of chia seeds in a jar and top with ½ cup of milk of choice. Let it sit overnight in your refrigerator, then mix in a spoonful of your favorite nut or seed butter, a handful of berries and a tablespoon or two of Ratio Food KETO* Friendly Granola. Chia seeds are rich in healthy fats and fiber, making them a perfect candidate for a keto diet. In just 1 tablespoon (15 grams) of chia seeds, you get 4 grams of fat, mostly omega-3s, as well as 4 grams of fiber, which is about 16% of the Daily Value (DV) (9). These seeds also contain a variety of plant compounds, including quercetin and kaempferol, that may reduce inflammation and prevent chronic conditions, such as cancer, heart disease, and diabetes (10). Additionally, chia seeds have a unique ability to absorb water. When soaked in a liquid for a few hours, they become very gelatinous. In this form, they can be used to make chia pudding or to thicken sauces and dressings. Like other seeds, chia can be blended into smoothies or stirred into yogurt, soups, and salads. You can also use them to make keto-style crackers or as a breading for baked fish, chicken, or pork.
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Use Coconuts and Coconut Oil: Coconuts and coconut oil have become a widely adopted keto fat source for many reasons. Not only do they add a flavorful punch to both sweet and savory recipes, but they also offer a source of medium-chain triglycerides (MCTs), a type of fat that your body can easily absorb and use for fuel. Research suggests that MCTs may ease your transition into ketosis, a state in which your body burns fats for fuel rather than glucose (13). What’s more, MCTs are more likely to be burned as energy and less likely to be stored as fat, which may aid weight loss (13). Add unsweetened coconut flakes to homemade trail mix or smoothies. Use full-fat coconut milk to make curried meats or roast vegetables in coconut oil. For an island-style flavor, try sautéed cauliflower rice in coconut oil and fresh lime juice. But, don’t be fooled, coconut and coconut products are also a source of saturated fat. It’s best to use this fat as you would any other fat source, in moderation.
Opt for Full-Fat Greek Yogurt: Make sure to read the nutrition labels for the nutrition content of your favorite yogurts, but some dairy snacks can be included on a keto-friendly diet. Though it contains some carbs, unsweetened, full-fat Greek yogurt can be a healthy addition to a ketogenic diet. A 5.3-ounce (150-gram) serving provides approximately 6 grams of fat, 13 grams of protein, and 6 grams of carbs, as well as 15% of the DV for calcium (16). Keto-friendly yogurts can be a great side dish or snack for your low-carb lifestyle. Yogurt is also a great source of beneficial bacteria known as probiotics, which promote healthy digestive function (17). Eat Greek yogurt by itself or build a keto yogurt parfait by layering nuts, seeds, coconut, and cacao with it. You can also mix in herbs and spices to make a flavorful veggie dip.
Enjoy Fatty Fish: If you’re a seafood fan, fatty fish like salmon, tuna, anchovies and sardines are amazing sources of good-for-you fats and much more. Fatty fish like salmon, tuna, anchovies, and sardines are great additions to a healthy ketogenic diet. They’re rich in high-quality protein and heart-healthy omega-3 fats. Certain types like salmon also provide a substantial dose of vitamin D, a nutrient critical for immune function, bone health, and more (18). You’ll find plenty of varieties at your local grocer, but when it comes to choosing your fish, be sure to do your homework. Seafood should be purchased either from a refrigerated case, on ice or from the freezer section. Just like any other cut of meat, choose the seafood choice that suits your lifestyle. Bake or grill a filet of wild-caught, fatty fish to serve over a salad or alongside roasted vegetables. You can also use your favorite canned fish mixed with mayonnaise, herbs, and spices to stuff lettuce wraps, avocado, or celery sticks.
Eat Whole Eggs: A convenient source of fats, proteins and vitamins, eggs are a great addition to a ketogenic diet. Eggs are as nutritious as they are versatile, making them an easy addition to a ketogenic diet. A single 56-gram egg packs about 5 grams of fat, 7 grams of protein, and 80 calories (19). Make sure to eat the whole egg, as the yolk is rich in B vitamins and the potent antioxidants lutein and zeaxanthin, which support eye health (20). A single large egg delivers about 5 grams of fat, 6 grams of protein and 70 calories in total. Plus, eggs contain 13 essential vitamins and minerals and are one of the most concentrated sources of choline. Hard-boil a batch of eggs to have as snacks throughout the week or add a little mayonnaise and turn them into egg salad. Make a scramble loaded with low-carb veggies or have poached eggs with sliced avocado and tomato.
Include Cheese: And last but not least… cheese. Cheese is another good high-fat, low-carb option for keto dieters, and with hundreds of varieties on the market, there’s no shortage of options to choose from. With countless varieties to choose from, cheese is a great high-fat, low-carb snack. The nutrient composition varies depending on what type of cheese you’re enjoying - however, most types are a great way to get more protein and calcium in your diet. Though exact nutrient composition varies depending on the type of cheese, many types are good sources of protein and calcium. Certain fermented varieties like cheddar or gouda also provide probiotics (25). Enjoy slices of cheese with fresh veggie sticks or melt it over roasted or steamed vegetables. Try adding shredded cheese to salads or grilled meats or use it to make keto mushroom pizza sliders. Lower fat options may be a way to decrease saturated fat intakes, but they also may be lackluster in flavor.
Use Olives and Cold-Pressed Olive Oil: The benefits of olives and olive oil have been researched for decades, and it’s no coincidence that they’re frequently included in many of the world’s healthiest diets. Olives are not only loaded with heart-healthy fats but also contain vitamin E and various plant compounds known to reduce inflammation and your risk of chronic conditions like heart disease, cancer, and osteoporosis (11, 12). Olives make for a convenient and portable snack but are also great tossed into salads or eaten as part of antipasti. For an extra boost of flavor stuff the olives with garlic, pimentos, or gorgonzola cheese. Purée whole olives with olive oil, anchovies, and capers to make a tapenade to add fat, flavor, and moisture to veggie sandwich wraps. Cold-pressed extra virgin olive oil can be drizzled over grilled or lightly sautéed veggies to boost fat content or use it as a base for a dressing or marinade for roasted meats, vegetables, or fresh salad.
Add Cacao Nibs: If you think chocolate doesn’t belong in your keto diet, think again. Cacao nibs are a form of unsweetened, unprocessed raw chocolate. Just 1 ounce (28 grams) provides about 12 grams of fat and a whopping 9 grams of fiber (14). Dark chocolate is also well known for its rich supply of polyphenols, which are plant compounds with strong anti-inflammatory effects that may encourage the growth of healthy gut bacteria (15). Add cacao nibs to homemade smoothies, energy bites, or trail mix. If you have a sweet tooth, make keto hot chocolate by melting cacao nibs in unsweetened coconut milk on the stovetop. Then mix in your favorite keto-friendly sweetener, such as stevia or monk fruit.You can buy cacao nibs in stores or online.
Butter is Better: Butter is perfect for your keto lifestyle, as it’s carb-free and about 80% fat (21). Though it was long considered a menace to heart health, current research indicates that there is only a small or neutral association between butter intake and heart disease and stroke risk (22). Butter also happens to be one of the richest food sources of butyrate. Early research suggests that this type of short-chain fat may play a significant role in promoting brain health (23). Some research indicates that organic butter from grass-fed cows may have a slightly more favorable composition of fats than butter from conventionally raised cows, but whichever you choose, make sure it’s of high quality (24). Roast or sauté vegetables in butter or spread it on keto-friendly muffins, waffles, or pancakes. Rub butter over a whole chicken before roasting to achieve perfectly crispy skin.
Fats to Limit on Keto
Though fat makes up the majority of the calories on a ketogenic diet, not all sources of fat are good for your health - even if they fit into the macronutrient distribution of your diet plan.
Artificial Trans Fats: Artificially produced trans fats are known for significantly increasing heart disease risk and should be avoided, regardless of the type of diet you’re following (26). Trans fats are frequently found in highly refined oils and commercially prepared processed foods, such as cakes, cookies, pastries, biscuits, crackers, and other ultra-processed snacks. Trans fats may be indicated on an ingredient label under the names “partially hydrogenated oils” or “shortening.” It’s best to avoid foods that contain these ingredients as much as possible. Note that many countries, including the United States, have banned or restricted the use of artificial trans fats. Still, according to the current regulation of the Food and Drug Administration (FDA), trans-fat-containing products manufactured before June 18, 2018 may be distributed until January 2020, or 2021 in some cases (27). What’s more, if a food provides less than 0.5 grams of trans fats per serving, it’s labeled as having 0 grams of trans fats (28).
Processed Meats: Processed meats, such as deli meat, sausages, salami, hot dogs, and cured and smoked meats, are frequently advertised as keto friendly. While these foods technically fit into a ketogenic diet plan, several studies have found an association between high intake of processed meats and an increased risk of cancers of the digestive tract (29). Therefore, it’s best to keep your intake of these foods minimal. Instead, focus on eating whole, minimally processed foods as much as possible.
Fried Foods: Deep-fried foods are included in some ketogenic diet plans, but you may want to think twice before adding them to yours. Fried foods tend to be high in trans fats, which can increase your risk of heart disease (26). Certain types of highly refined oils typically used for frying, such as corn oil, often contain small amounts of trans fats. As the oils are heated to very high temperatures, more trans fats may be produced (30). Fried food absorbs large amounts of these fats, and frequent consumption could lead to detrimental health effects over time. Therefore, keep your intake of fried foods to a minimum to support your health while following a ketogenic diet.
Additional Tips for Keto Success
Keto Fat Bombs: As their name suggests, keto fat bombs are bite-sized balls containing high-fat ingredients like cream cheese, nut butters, coconut oil, and other indulgent additions. With a short ingredient list and one-bowl prep, keto fat bombs are typically a cinch to whip up.
Bulletproof Coffee: For the uninitiated, bulletproof coffee is a mixture of brewed coffee, grass-fed butter, and MCT oil.
Creamy Soups and Sauces: On other diets, you might have avoided creamy soups and sauces for their high fat and calorie content. But on keto, you’re not going for any old wimpy broth! Foods made with full-fat dairy are actually desirable on this diet for their ability to amp up your fat intake, thereby keeping you in ketosis.
Mix and Match Fats: You’re not likely to be able to eat enough fat on keto without getting a little creative. That’s why, at mealtimes, it’s important to mix and match your fats. At breakfast, for example, a basic avocado toast turns into even more keto-friendly fare with the addition of a fried egg and a sprinkle of melted cheese.
Veggies with Dips: Everyone knows raw veggies are best when dunked in dip. At lunchtime or as a pre-dinner appetizer, use low-carb veggies like celery or cucumber slices to scoop up creamy onion dip, ranch, or blue cheese dressing.
Drizzle Olive Oil on Veggies: Creamy dips aren’t the only fats that pair well with veggies. For a simple side dish, generously drizzle olive oil onto broccoli, cauliflower, zucchini, bell peppers, or onions and bake in a high-heat oven (400 degrees or more) for at least 20 minutes.
Potential Benefits of the Keto Diet
A ketogenic diet is an effective way to lose weight and lower risk factors for disease (1, 2, 3, 4, 5).
In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet (13, 14, 15). What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake (16).
One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet. People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet (13).
Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed a low fat diet (17).
The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role (18, 19).
Diabetes is characterized by changes in metabolism, high blood sugar, and impaired insulin function (20).
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25).
A small study in women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced levels of hemoglobin A1C, which is a measure of long-term blood sugar management (26).
Another study in 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 26.2 pounds (11.9 kg) over a 2-year period. This is an important benefit when considering the link between weight and type 2 diabetes (24, 27).
What’s more, they also experienced improved blood sugar management, and the use of certain blood sugar medications decreased among participants throughout the course of the study (27).
Studies have now shown that the diet can have benefits for a wide variety of different health conditions:
- Heart disease. The ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar (28, 29).
- Cancer. The diet is currently being explored as an additional treatment for cancer, because it may help slow tumor growth. (4, 30, 31).
- Alzheimer’s disease. The keto diet may help reduce symptoms of Alzheimer’s disease and slow its progression (5, 32, 33).
- Epilepsy. Research has shown that the ketogenic diet can cause significant reductions in seizures in epileptic children (3).
- Parkinson’s disease. Although more research is needed, one study found that the diet helped improve symptoms of Parkinson’s disease (34).
- Polycystic ovary syndrome. The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome (35, 36).
- Brain injuries. Some research suggests that the diet could improve outcomes of traumatic brain injuries (37).