What are the Best and Worst Fats to Eat on the Ketogenic Diet?

The keto diet is all about fat. This is, after all, an eating plan in which up to 80 percent of the total daily calories are supposed to come from fat, so it is going to be the main nutrient you focus on most. But not all sources of fat are equally healthy. "Many people boil it down too simply and think they just need to eat a lot of fat and avoid carbs, but you can quickly eat an excessive amount of unhealthy fat on the keto diet," says Kendra Whitmire, a nutritionist and dietitian with Sunshine Nutrition and Wellness in Laguna Beach, California, who practices functional and therapeutic nutrition. Keto’s leap onto the scene as a trendy diet is unique. "There’s never been a push for a high-fat diet before," says Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City. As a result, research on choosing fats in the context of a high-fat diet is scarce.

What’s clear is that sources of unsaturated fat are still recommended over saturated fats, says Keatley, even though both are considered keto-friendly. Saturated fats can raise your LDL ("bad") cholesterol, while unsaturated fats can help lower cholesterol levels, per the American Heart Association (AHA). These unsaturated fats have been shown to be anti-inflammatory and heart-healthy. For example, in one study published in May 2020 in Cell, people following the ketogenic diet for eight weeks experienced a shift in the gut microbiome that reduced inflammation. Researchers noted this is likely due to the ketone bodies produced during ketosis, a state in which you burn fat for your main source of energy instead of carbohydrates. That said, some of the research on the keto diet is conflicting. In a small study, published in June 2019 in the journal Obesity, switching to a keto diet was associated with higher inflammatory markers and cholesterol. More data needs to be accumulated to determine the effects that a keto diet, as well as the specific fats eaten, has on one’s health.

You can eat higher-fat foods that contain protein, like bacon and Supraketo Official Site sausage, but you’re better off adding fat to foods, as it’s easier to control, Supraketo Fat Burner says Keatley. And bacon and sausages have a lot of calories, protein, and saturated fat. If you go off keto and continue eating these while adding carbs back in, it’s likely that you’ll regain any weight you may have lost. What’s more, consuming a lot of saturated fat, something that’s easy to do when choosing these types of foods, increases your levels of LDL cholesterol. LDL cholesterol boosts your risk of heart disease and stroke, according to the American Heart Association (AHA). Also know that while pure sources of fat, such as olive oil or coconut oil, contain 0 carbs, other sources, like nut butter or avocado, may be primarily Supraketo Fat Burner but have carbohydrates that need to be counted in your total, too. Still, with research studies, like one published in January 2020 in the journal Circulation, showing that coconut oil consumption leads to an increase in LDL cholesterol levels (which raise your risk for heart disease and should be limited), it’s more important than ever to choose the right types of fat - even on a fat-friendly diet. A final guideline: Even if you’re on keto, portions of fat still matter, says Jill Gullotta, RDN, the founder of Jill Gullotta Nurition in White Plains, New York. "How much you specifically eat depends on your calorie needs and goals, but overconsuming fat can cause weight gain," she says. After all, compared with protein and carbohydrates, fat is the more dense in calories. Also, considering that fat is your body’s main fuel source on a keto diet, she advises spreading out your fats evenly throughout the day. Many people on a keto diet count net carbs, which are total carbs minus fiber and sugar alcohols (since fiber goes through your system undigested). Both are taken into account here.

This guide is based on scientific evidence, following our policy for evidence-based guides. Click for more info. To begin, simply delay the time you eat breakfast. For example, if you usually eat breakfast at 7am, wait until 9 am. Then stretch it longer. Some individuals should avoid fasting or only fast under direct physician supervision. This guide is based on scientific evidence, following our policy for evidence-based guides. Click for more info. Intermittent fasting has become one of the most popular and possibly easiest means for weight loss and better health. For some, fasting may sound scary and uncomfortable, but it doesn’t have to be. In this guide, you’ll learn all you need to know to get started with a successful intermittent fasting routine. What is intermittent fasting? Intermittent fasting, often abbreviated as IF, is any voluntary time period where you go without food. It is not a diet, per se, since it doesn’t specify what to eat; it only specifies when to eat.