Healthy Sources of Fat For Ketogenic Dieters

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Transitioning and maintaining a state of ketosis requires discipline. The aim should be to consume less than 50g of carbohydrates and approximately 65 – 75% of your calorie intake should come from fats. Idyllically, you should be consuming 5 to 10 percent of calories from carbohydrates, 15 to 30 percent of calories from proteins, and approximately 65 to 75 percent calories from fat sources or even more, so as to obtain the maximum benefits from the ketone bodies that are produced by the liver. Unlike carbohyrates, which cause sugar highs and lows, fat offers a stable supply of energy without any insulin spikes. This is the reason why, if you successfully reach ketosis, you won’t be experiencing any mood swings, cravings, or energy swings.

RELATED ARTICLE: Everything You Need to Know About Ketogenic Dieting

So, what is the appropriate fat intake for someone on a ketogenic diet? The quantity of fat differs for different individuals, and it depends on what you want to achieve.

Myth: You do not need to count calories when it comes to a ketogenic diet, or measure fat intake, since consuming food that is naturally low in carbohydrates will keep you fuller for a much longer time.
Truth: Yes, it’s true that fat and protein are more satisfying than carbohydrates, you may find that on a keto diet you eat less simply because you do not have the urge to eat more. However, any macronutrient eat in excess will result in weight gain. If you find you are not making the progress you was hoping then counting calories is a great way check if your over or under eating (for those trying to gain weight). This truth applies to all diets and is not specific to the ketogenic diet.

. In this article, we will look at some of the best sources of fat for ketogenic dieters.

1. Avocados
Unlike other fruits which tend to be rich in the simple carbohyrate fructose, avocados are rich in fats. In fact approximately 77 percent of the the calories from an avocado are derived from fats, healthy monounsaturated fats. This makes them even higher in fat than many animal products. The fruit is particularly high in oleic acid, a monounsaturated fat linked to lowering blood pressure.


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Looking for a source of pottassium? Put that bannana down. Avocados contain as much as 40 percent more pottassium than bannanas but only a fraction of the sugar, perfect for keto dieters. They are also a healthy source of fibre, and research has revealed that the fruit can lower blood triglycerides and LDL cholesterol, while at the same time raising HDL (the ‘good’ cholesterol’).

2. Cheese
A single slice of cheese is essentially made from an entire cup of milk, so very nutritous indeed. It is an excellent source of selenium, phosphorus, vitamin B12, calcium, and it also has several other nutrients. Whilst it is high in fat and low in carbohyrates it is equally high in protein. 100g of cheddar (most common cheese) contains approx 35g of fat and an immpressive 25g of protein. Just like any other high-fat dairy products, it has powerful fatty acids which have been linked to several benefits that include reducing the risk of type 2 diabetes. Keto dieters need to remember that protein consuption needs to be kept moderate, not high, to successfuly maintain a state of ketosis.

3. Dark Chocolate
This is one of the rarest healthy foods that actually tastes incredible. It is rich in fat, with fat making up approximately 65 percent of it calories. This type of chocolate is 11 percent fiber and has over 50 percent of the RDA for manganese, copper, magnesium, and iron. It is also rich in antioxidants, so much that it tops the list, and outranks blueberries.


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Some of the antioxidants that are found in the dark chocolate have powerful biological activity, and it can reduce the blood pressure and safeguard the LDL cholesterol in the blood from getting oxidized. Research has also demonstrated that individuals who consume dark chocolate at least 5 times per week or more are less than half as likely to succumb to heart diseases, compared to individuals who do not consume any dark chocolate. Several pieces of research also demonstrate that the dark chocolate can significantly improve brain function, and safeguard your skin from any damage when it is exposed to the sun. To reap the maximum benefits from dark chocolate ensure that you choose the one with at least 70 percent cocoa.

4. Whole Eggs
For decades, whole eggs have been seen as unhealthy since the yolks are high in fat and cholesterol. A single egg has 212 mg of cholesterol which happens to be 71 percent of the recommended daily intake. Besides, 62 percent of calories obtained from eggs are from fat. Nonetheless, new research has shown that cholesterol consumed in your diet does not affect the blood cholesterol level, at least not in most people.

Whole eggs are rich in minerals and vitamins. They have a little bit of virtually every single nutrient that we require. They even have potent antioxidants which protect the eyes and a lot of choline- which is a brain nutrient that about 90 percent of the people in the world do not get enough of. In spite of being high in fat, individuals who replace a grain-based breakfast with eggs will end consuming less calories and losing more weight. They are high in protein and fulfilling, making them perfect for your gym meals.

5. Fatty Fish
This is one of the few animal products which a majority of people would agree is healthy. This includes fish such as herring, sardines, mackerel, trout, and salmon. These fish are rich in high-quality proteins, heart-healthy omega-3 fatty acids, and different types of essential nutrients.


Research shows that individuals who consume fish tend to be healthier, with a reduced risk of dementia, depression, heart disease, and all sorts of common lifestyle diseases. In case you cannot consume fish, using fish oil supplement is recommended, however the reality is a single capsules propably won’t do much. Cod-liver oil is one of the best, and you should include it eiher in your meal prep or supplement list.

6. Nuts
They are exceedingly healthy. They are rich in fiber and healthy fats and are also an excellent source of protein. Nuts are loaded with magnesium, and vitamin E. Research has shown that individuals who consume nuts will tend to be healthier, and have a much lower risk of contracting different types of diseases. This includes type 2 diabetes, heart disease, and obesity. These healthy nuts include macadamia nuts, walnuts, almonds, and numerous others. To get rid of enzyme inhibitors which naturally exist in nuts I always soak them for a good few hours before I eat them. If you don’t know about this technique I suggest you read why I soak my nuts after you finished reading this article.

RELATED ARTICLEMost people waste money on Omega-3-6-9 supplements. Don’t be one of them! Read our guide. 

7. Chia Seeds
They are generally not seen as ‘fatty’ foods. Nevertheless, 28 grams (an ounce) of chia seeds has 9 grams of fat. Considering that the majority of the carbs in the chia seeds are fibre, most of the calories in these seeds are sourced from fat. As a matter of fact, chia seeds are about 80 percent fat. This makes them an exceptional high-fat plant food.

Chia seeds are not just any fats, the majority of the fat found in them consist of the heart-healthy omega-3 fatty acid that is called ALA. These seeds have numerous other benefits such as reducing the blood pressure and it possesses anti-inflammatory effects.

Did we miss anything out? What sources of fat do you think are the best? Let us know in the comments below


About Author

Mehmet is a qualified pharmacist and lover of shorts, whatever the season. Whilst his background is in science his interests are in fitness, music and entrepeneurship. He is the founder of Gym Meals London and believes quality food, an active lifestyle and regular stretching is the obvious secret to good health.

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