Healthy Fats for Keto - Updated 2020

healthy fats for keto

Much as the Mediterranean diet claimed the top spot for the most talked-about diet in 2017, in 2018 the ketogenic diet took over. It seems like every main player in the wellness world, from nutritionists to celebrities (like Halle Berry), has commented on this particular eating routine-if not recruited themselves. The idea is simple: cut back on carbohydrates and load up on healthy fats and proteins, since the word "healthy fats" is not an oxymoron, believe it or not. It is they that remain. The goal of the keto diet is for the body to enter a state of ketosis, which, according to Kelly LeVeque, is when "there is a reduction in the development and use of glucose. There's also a reduction in the breakdown of protein (found in your muscles) to be used for energy. So your body burns fat without losing any muscle." Her clients in the A-list include Jessica Alba, Molly Sims and Chelsea Handler. She lives in Los Angeles.

In other words, the body is learning to eat up an alternative source of fuel energy, not conventional carbohydrates or protein. Rather, it uses fat as its principal source of energy, which can contribute to weight loss, muscle recovery, and metabolic rate maintenance. Exciting, huh? You need to learn what to eat to achieve ketosis though. We're talking about healthy keto-approved fats which fuel your body while keeping you feeling full and satiated. Keep reading to see the 10 healthy fats nutritionists recommend as part of a balanced keto diet.

Healthy Ketogenic Diet Fats.


According to Lyuda Bouzinova, co-founder of Mission Lean, ACE-certified fitness nutrition expert, and personal trainer, "Healthy fats are those that come from single-ingredient, all-natural foods such as avocado, nuts, and salmon, and are classified on the nutrition label under monounsaturated and polyunsaturated fat.

Brazil Nuts:

"Fat is not responsible for making us fat with the macronutrient," Bouzinova continues. "What makes us overweight and obese is a diet constantly packed with saturated fats, refined carbs, and fatty, processed foods. Consuming the right amount of healthy fats is important for the body and mind to work properly and remain healthy." That's why she suggests eating Brazil nuts which are a natural source of healthy fat, just like walnuts. We like the fact that they are easy to integrate into a number of dishes, particularly when breakfast is involved. By the way, just reach for some strawberries if you want to mix healthy fats with something delicious. "Strawberries have a small amount of sugar and carbohydrates (compared to all other fruits), so when you're just missing something sweet, they're an appropriate snack on keto diet," she says.

Hemp Seeds:

Monica Auslander Moreno, MS, RD, LD / N, RSP Nutrition Expert, advises that hemp seeds should be processed after a ketogenic diet. They are rich in ALA, which is a form of fatty acid called omega-3. "There are a lot of different fats out there (composed of fatty acids),' she says. "We also hawk the omega-3s because traditionally Western diets do not consume enough to be effective (anti-inflammatory) in the body. We also consume omega-6s, so ideally we can maintain a ratio of one to one. Americans swing more than 15 to 17 to one (about six to three)." Hemp seeds will support with this ratio, offering omega-3s rather than omega-6s.


Chia Seeds:

Chia seeds are something of a health culture wunderkind. While the hype that surrounds them is fairly recent (at least in the States), they have been around for centuries, all the while boasting some serious health benefits. Sprinkle any of them in a smoothie in the morning, on salads or in nut butter.

Olive Oil:

Olive oil is another good fat that Moreno recommends. Funnily enough, this is a staple in both ketogenic and Mediterranean diets, and if you're trying to blend the two in a happy medium, it's a perfect ingredient to cook with.


See? When we said avocado is allowed we were not lying. It's actually welcomed. It offers healthy fats that nourish the body and satiate the stomach, to prevent us from reaching for post-meal snacks. Must do realize that eating too much of a good fat is also possible. Perhaps an Prosecutor. As Moreno states, "Overconsumption without expending any calories, whether it comes from starch, fat, or protein, can contribute to weight gain. So, it's not because you won't gain weight if all you consume is walnuts (high in omega-3s). It's that these fatty acids are important to your body's functions and combat disease." Incorporate avocado and other ingredients into smoothies, salads, and baked dishes. Do not eat them on their own, as if they were a complete meal. If or not they are certified for the keto diet doesn't matter; eating too much of one thing will never do you any good.



Because it is high in healthy fatty acids, salmon is a classic keto food. It is good too. Eating fresh salmon will promote a ketosis state while also providing plenty of protein you need.

Grass-Fed Beef:

For other meat, the same applies. Moreno says beef, venison, bison, and sardines all have sufficient protein and fatty acid sources. Just make sure they're fresh and grass-fed to prevent extra preservatives or additives, if possible.


Eggs are naturally low in carbohydrates and high in protein, making them an perfect food to blend into a keto lifestyle. We like the fact that they are so polyvalent. Eat them in a quiche, or in an omelet, hard-boiled or scrambled. The possibilities are limitless.


Certain dairy foods are keto-approved, which can shock you given the recent hype that surrounds dairy-free living. Most dairy products happen to be low-carb, which is why they make the cut (unfortunately, no, not the ice cream). Like for full-fat yogurt and sometimes actual milk, cheese does. It ensures the brunch circumstances on Sunday can be saved, as charcuterie boards are already on the table.