Keyto is flexible in that you can follow the program whether you are plant-based or enjoy meat and dairy. It is however necessary for everyone to increase dietary fat while restricting carbs. This causes your body to go into a state of ketosis, or using fat as fuel instead of glucose.
Studies show replacing carbs with healthy fats promotes weight loss and improves risk factors for heart disease. While most ketogenic dieters focus on getting enough fats, they may be less concerned with the fatty acid composition of foods they’re eating. And while it is possible to lose weight eating a lot of saturated fats, it may adversely affect LDL cholesterol in some people.
Keyto prioritizes fats derived from fish and plant-based sources, a practice supported by robust scientific literature. This approach will naturally favor the monounsaturated and polyunsaturated fats prevalent in healthy diets, such as the Mediterranean Diet. Animal-based saturated fats are also okay to include in your diet, but they should play a secondary role to monounsaturated and polyunsaturated fat-rich foods. Trans-fats that are present in processed foods can increase your risk of heart disease and should be avoided.
A diet that prioritizes fish and plant-based sources of fat is full of delicious, satiating foods. And remember that animal-based products can be included in your diet, they’re just not a priority if you want to optimize heart health. Let’s take a look at the staple foods for Keyto broken down by fat type.
Monounsaturated Fat (MUFA)-rich foods
These fats promote weight loss, reduce blood pressure and cholesterol, protect against diabetes, and decrease inflammation.
- Olive oil
- Avocados
- Canola oil
- Nut butters
- Nuts (Almonds, walnuts, pecans)
- Mayonnaise
Polyunsaturated Fat-rich foods
These fats reduce cholesterol and triglycerides, improve blood sugar control, lower blood pressure, and more.
- Omega-3 fatty acids
- Fatty fish (salmon, mackerel, trout, and sardines)
- Eggs
- Chia seeds
- Flax seeds
- Walnuts
- Omega-6 fatty acids
- Eggs
- Vegetable oils (soybean, corn, canola, and sunflower)
- Pumpkin seeds
- Sunflower seeds
Saturated Fat-rich foods
Perfect for special occasions and weekly indulgences. Over-consumption of these foods may adversely affect LDL cholesterol in some people. Studies suggest plant-based sources of saturated fat may be healthier than animal-based products.
- Butter
- Lard
- Cream
- Meats (beef, pork, lamb)
- Cocoa butter
- Soft cheese – cream cheese, mozzarella, ricotta
- Hard Cheeses – Parmesan, cheddar *
- Coconut oil *
* Despite being high in saturated fat, studies show these foods do not adversely affect cholesterol in most people. In fact, substituting these foods for other saturated fats or carbs may reduce risk for heart disease.
Trans Fat-Containing Foods – Avoid
- Vegetable shortening
- Some microwaveable popcorn
- Margarines (containing partially hydrogenated oils)
- Vegetable oil (listing partially hydrogenated oils)
- Fried fast food