How Too Choose The Best Fats On Keto Diet

Comprehensive Guide on How Too Choose The Best Fats On Ketogenic Diet



The high-fat nature of the ketogenic diet has caused a misperception that it leads to high blood cholesterol and high triglycerides, when in fact as well- formulated ketogenic diet has been shown to improve cholesterol levels over the long term by increasing the number of HDL particles while simultaneously decreasing triglycerides and small LDL particles. [1]

On the Ketogenic diet, your primary source of calories will be coming from fat. Because of this, you want to make the quality of the fat source high quality.

Though the AHA vilifies fat and especially saturated fat, there have been numerous showing the benefits of saturated fat and eating healthy fat. [2]

Though your primary source of calories will come from fat, this does not mean you can eat unlimited fat and still lose weight. You will never tap in and burn your own fat!


 However; you will notice that your appetite will decrease, to where you can skip meals and eat less naturally and without feeling deprived. This is a great advantage. You can learn more about appetite decrease and leptin ( what controls hunger) here.

 When on a low calorie or low-fat diet, you will feel hungry all the time and deprived. Which is not sustainable. You will notice when on the keto diet, your hunger will be regulated, you will have more energy, and some even say they need less sleep! [3]

It’s good to note that the brain is made up of more than 50 percent fat. [4]

Because your brain is predominantly fat, this goes to show you how important fats are!! Remember, fats are not the reason for weight gain, but the combination of both unhealthy fats and carbohydrates.


So how do you choose the best fat on the Keto Diet?

In order to pick the correct fats on the Ketogenic diet you will need to understand the basics of the Macronutrient fat.


 These two broad categories are then broken down into many sub categories.It’s good to note that the quality of fat also changes depending on the quality of the source. Not all saturated fats or unsaturated fats are created the same.


Saturated fat is solid at room temperature. Naturally occurring saturated fats also assist on the abosrbion of vital nutrients, protects the liver from alcohol ingestion and enhances the immune system. It is also used for normal hormonal production and cellular metabolism. [5]

Despite what common convention says it’s actually healthy to add full-fat salad dressing! Guilt Not 🙂




Saturated fats are not the cause of heart disease!!

And to think that AHA vilifies such a beneficial fat! There  are many studies showing that saturated fat is not linked to heart attacks! [5]

There are several forms of saturated fat short, medium, and long chain. Some of these fats are meant to be used immediately, others are meant to be stored. The only time that saturated fat will be stored as fat on a Ketogenic diet is when you eat beyond what will satisfy your appetite.


 Note that this is when you are following a Ketogenic diet, which is low or no carbohydrates. When you add carbohydrates you change the entire environment, and you can gain weight from eating too much saturated fats.


Unsaturated Fat

Unsaturated fats are usually liquid at room temperature and can be divided into monounsaturated and polyunsaturated fats. Unsaturated fats can include vegetable oil, olive oil, nut oil, and avocado oil while polyunsaturated fat scan include canola oil and fish oil.


Trans Fat

Trans fat are artificial fats created by man. Trans-fat are when manufacturers turn unsaturated fat into saturated fat in order to make the fat solid at room temperature.  Unlike saturated and unsaturated fats there is no such thing as healthy trans fat.[6]

 These fats should be avoided at all cost. Trans fat can be found in cooking oil, margarine, donuts, and commonly bought processed foods. These fats are being looked at by the FDA, and will more than likely be banned by the FDA in the near future. Avoid them at all cost on a Ketogenic Diet!

Damaged, rancid, artificial and overly processed fats are known to damage DNA. Despite the anti-aging creams, lotions, and magic potions to reverse wrinkles, it’s what you put inside your body that causes the most aging.  These fats will not help you age gracefully.

Read all labels carefully, and void commercial canola and soybean oils as well as foods prepared with them. Some examples are tortillas, potato chips, fries, microwave popcorn, and fast foods.

Do not be tricked by the marketing that companies due concerned to commercial vegetable oils such as sunflower, corn, cottonseed, and canola oils.  They are prone to rancidity but have no indicator of being rancid. There are many studies showing the danger of these oils.

Essential Fatty Acids

 Essential Fatty Acids are fatty acids that the body cannot create and therefore must be obtained from food. These are polyunsaturated omega-3, omega-6, and omega-9 fatty acids. On the Ketogenic Diet, Omega 3 will need to be actively supplemented. 

The body’s highest concentrations of omega-3 fatty acids are in the brain. It’s interesting to note that other primates Omega-6 fatty acids are the primary concentrations.


When supplementing with Omega-3 through oils such as fish oil, or cod liver oil, you MUST choose a high-quality source. My favorite source of cod liver oil is Rosita. Read the study that shows how healthy cod liver oil is [7].



Read here about the benefits of cod liver oil on the keto diet.

  It’s pricey, but what price would you put on your health? Or your ability to feel great throughout the entire day?

 Depending on your deficiency or how severe your symptoms you are, you may need to up your dose of Omega 3.

Also, Antarctic Krill oil is a good substitute if you want to avoid the fish aftertaste found in cod liver oil. Antarctic krill oil is very expensive, and I have never used it so I cannot recommend a brand.

It has been shown [8]  that many disorders have been caused by a lack of Omega-3 such as…

  • Dyslexia
  • Depression
  • Weight gain
  • Heart disease
  • Allergies
  • Arthritis
  • Glaucoma reduction


Natural sources include wild-caught fish, especially from cold waters, such as salmon. Grass-fed beef, lamb, benison also will contain omega-3. Regular fed beef ( from grain and corn) contain high amounts of Omega 6, which the typical western diet is already loaded on.



The Best Fats to Cook with On a Ketogenic Diet



Coconut Oil – Coconut oil has a high level of MCTs which are rapidly used by your body. Coconut also will help you get into Ketosis faster and produce coconut ketones, which are just as beneficial as when you body creates them. Coconut oil is great for cooking, but not good for baked goods, due to a lack in flake and crispness to pastries. Coconut oil also can be substituted for any nut oil in equal amounts. However when using for a replacement for butter or lard, you use 25% less.

Ghee- Ghee is clarified butter that has had milk solids taken out. This makes the smoke point higher, and better to cook with.

Lard- Lard has been rendered from pork fat and providing strong flavor. Lard, unlike coconut oil, also provides crispness, flakiness, and tenderness in baked goods. You can substitute lard for butter, but use must use one-quarter less than what the recipes call for.

Grass Fed Butter  Primarily saturated fat and provides flakiness and crispiness to soughs and puff pastries. Butter also interacts with lecithin, which is an emulsifier, which binds together compounds that would normally not be attracted.