How To Get Enough of the Right Fats On Keto (And Avoid the Bad Ones)

Eating Keto means getting most of your calories from fat. This scares some people. Isn’t fat bad for you? Doesn’t it clog your arteries?

That’s what we’ve been led to believe. Saturated fat, in particular, has been demonized since the 1950s based on population research. This research has largely been debunked, but the anti-fat sentiment persists. Even today, organizations like the American Heart Association (AHA) continue to get the fat story wrong.

This can be confusing. You know Keto is high-fat, but what types of fat should you eat for good health? And how can you ensure you’re getting enough fat to meet your Keto macros?

Keep reading. This article has you covered.

Why Keto Is High-Fat

On a Keto diet, about 60-70% of your calories come from fat, 25-30% from protein, and 5-10% from carbohydrates. Fat serves as a placeholder—a macronutrient providing energy when carbs are absent. The key to ketosis (burning fat) is carb restriction. By keeping carbs low, you keep blood sugar and insulin levels low, signaling your liver to burn fat and make ketones.

So, carbs are out. That leaves protein and fat. Protein is crucial for muscle and brain health, but its benefits are limited. Excessive protein can strain your kidneys and spike insulin levels, ending fat-burning ketosis. Thus, most of your Keto calories must come from fat. Dietary fat has minimal impact on insulin, helping you stay in fat-burning mode. On Keto, fat is your fuel.

Different Types of Fat: Which Are Healthy?

When you eat fat, you’re consuming triglycerides, which split into fatty acids for energy or storage. There are four types of fatty acids: saturated, monounsaturated, polyunsaturated, and trans fat. Let’s explore these and see which fit into a healthy Keto diet.

Saturated Fat

Found in meat, lard, egg yolks, coconut oil, butter, and palm oil, saturated fat has a bad reputation dating back to the 1950s when Dr. Ancel Keys linked lower saturated fat intake to reduced heart disease. However, this theory has largely been debunked. In fact, two massive meta-analyses found no link between saturated fat consumption and heart disease. Saturated fat is stable, ideal for high-heat cooking, and found in nutrient-rich foods like egg yolks. Verdict: Saturated fat is Keto-approved.

Monounsaturated Fat

Found in olives and avocados, monounsaturated fat is linked to lower blood pressure and healthier blood sugar levels. Verdict: Don’t skimp on this healthy fat.

Polyunsaturated Fat (PUFA)

PUFAs, divided into Omega-6s and Omega-3s, are controversial. In the 1970s, high-PUFA vegetable oils were promoted as healthy, but excessive Omega-6 intake can promote inflammation, leading to various diseases. Omega-3s, found in flax seeds and fish, help reduce inflammation. Aim for an Omega-6 to Omega-3 ratio of 4:1 or less. Avoid oxidized vegetable oils, especially from fried foods. When cooking with these oils, use low to moderate heat to prevent oxidation. Verdict: Limit Omega-6 oils and consume fatty fish for Omega-3s.

Trans Fat

Trans fats are engineered vegetable oils made via hydrogenation to increase shelf life. They’re linked to numerous diseases and are recommended for global removal by the WHO. The FDA banned them in 2018, but they may still be found in processed foods. Avoid anything labeled “hydrogenated” or “partially hydrogenated.” Verdict: Steer clear of trans fats!

How To Eat Enough Healthy Fat On Keto

Getting 60-70% of your calories from fat might seem daunting. Here are some easier ways to ensure adequate fat intake:

• Eat eggs, which are about 65% fat, 35% protein, and highly nutrient-dense.
• Choose fatty meat cuts like ribeye, chuck roast, and lamb leg, and keep the fat on!
• Cook low-carb veggies in coconut oil or butter, and use olive oil as a salad dressing to boost vitamin absorption.
• Take MCT oil, derived from coconuts, which aids ketone production. Start with small amounts to avoid laxative effects.
• Make fat bombs, like Keto Coconut-choc Fat Bombs and Keto Buckeye Fat Bombs.

One last tip: Use a macro tracker to log your meals and ensure you’re meeting your daily fat intake goals. Happy tracking!