Fats are an important part of the ketogenic diet, and the right types of fats can help you achieve your goals. Healthful fats are essential for achieving and maintaining a state of ketosis and provide important health benefits. This article will discuss the types of healthy fats best suited for keto diets, how to use them, and their health benefits.

What Are Healthful Fats for Keto? 

Healthy fats for a ketogenic diet include monounsaturated fats, polyunsaturated fats, and saturated fats. Monounsaturated fats are found in avocados, olives, and nuts. Polyunsaturated fats are found in fatty fish, nuts, and seeds. Saturated fats are found in coconut oil, butter, and lard. 

Consuming a variety of these fats is important for a balanced ketogenic diet. Monounsaturated fats provide essential fatty acids that help decrease inflammation and reduce your risk of certain diseases. Polyunsaturated fats contain essential fatty acids important for heart, brain, and skin health. Saturated fats are essential for providing energy and helping to keep your body in ketosis. 

Choosing fats for your ketogenic diet would help to choose the right types. Look for high-quality sources such as cold-pressed extra-virgin olive oil and grass-fed butter. Avoid processed foods, such as margarine, as these may contain trans fats, harming your health.

When incorporating fats into your ketogenic diet, ensure you get enough to meet your energy needs. Aim to consume around 70% of your daily calories from fat. This will help ensure you get enough energy and stay in ketosis.

What Are the Fats to Avoid or Limit?

Following a ketogenic diet, you should know the fats to avoid when preparing keto meal plans. A high-fat, low-carb diet called a ketogenic diet can assist you in entering a state of ketosis, in which your body uses fat for energy instead of carbs.

Eating meals high in healthy fats, moderate in protein, and low in carbohydrates is the foundation of the ketogenic diet. This implies avoiding some fatty foods is necessary to keep up the ketogenic diet. In a ketogenic diet, you should stay away from the following fats:

1 – Trans Fats

Trans fats are found in processed and fried foods like chips, cookies, and fast food. They are formed when hydrogen is added to liquid vegetable oils and have been linked to an increased risk of heart disease.

2 – Saturated Fats

Saturated fats are generally found in animal-based products like dairy and red meat. They can raise your cholesterol levels and increase your risk of heart disease.

3 – Polyunsaturated Fats

Fish and some vegetable oils contain polyunsaturated fats. Although they should be used in moderation, they can lower harmful cholesterol levels.

4 – Hydrogenated Fats

Hydrogen is added to liquid vegetable oils to produce hydrogenated fats. They can be discovered in snacks and processed foods like shortening and margarine. These fats should be avoided because they are known to increase harmful cholesterol.

It’s crucial to remember that not all fats are unhealthy for you. A ketogenic diet needs healthy fats, like those in nuts, seeds, and avocados. You may attain and maintain ketosis with these beneficial fats, nourishing your body.

When it comes to a ketogenic diet, it’s important to be aware of the types of fats to avoid. Unhealthy fats like trans fats, saturated fats, polyunsaturated fats, and hydrogenated fats can raise your risk of heart disease and should be avoided. 

On the other hand, healthy fats can help you reach and maintain ketosis. Ensure you include these healthy fats in your diet to get the most out of your ketogenic lifestyle.


Healthful fats are essential to any ketogenic diet, so you must include them in your keto cooking recipes. They provide energy, offer satiety, and help to regulate hormones. The best fats to include in a keto diet are saturated fats such as coconut oil, butter, ghee, and lard, monounsaturated fats such as olive and avocado, and polyunsaturated fats from fatty fish, such as salmon and mackerel. 

Additionally, omega-3 fatty acids from flaxseed, chia seeds, and walnuts are important for a healthy diet. Using these fats in moderation is best, as too much fat can result in weight gain. It is also important to include other healthy foods, such as leafy greens and other vegetables, in your diet to ensure that you get all the nutrients to stay healthy.

Check out the rest of Smart Cooking Recipes for meal ideas and cooking advice for the keto diet. For persons on keto diets, we offer free materials. Sign up for our email and never miss a post from us!