Most people understand the importance of limiting carbs on a ketogenic diet, but the sources of the fats you choose is just as crucial. All fats are not created equal and the Heart Healthy Keyto Program recommends you consume foods that contain the healthiest varieties that will positively affect your health and cardiovascular risk factors.
The simplest way to get started is to focus on plant and fish-based fats over animal-based fats.
This however, does not mean you cannot eat delicious foods such as bacon, steak, and butter at all.
Let’s take a look at the 3 main categories (monounsaturated, polyunsaturated, and saturated), recommended ratios, and the foods that contain them.
Dietary Fat Breakdown
Monounsaturated Fats – 50%
- Olive oil
- Avocados
- Macademia Nuts
- Almonds
- Walnuts
Polyunsaturated (Omega-3’s) – 15-25%
- Salmon
- Sardines
- Mackerel
- Anchovies
- Eggs
Saturated – 25-35%
- Cheese
- Butter
- Coconut Oil
- Fatty Meats (Ribeye, etc)
- Bacon
- Palm Oil