The Keto Zone diet is 70% percent healthy fats. And when you’re new to this way of eating, meeting that percentage can sometimes be difficult. To help, here’s a good fats list to guide you plus tips for getting enough fats on keto.
The Keto Zone Good Fats List
Any ketogenic diet emphasizes high-fat foods, but the Keto Zone focuses on a high amount of healthy fats. You need the right types of fats to fight free radicals and inflammation and promote weight loss. Those include:
- Plant-based fats like avocado, keto-friendly nuts like pecans, macadamia nuts, walnuts, Brazil nuts, almonds, and nut butters, seeds like sunflower seeds, pumpkin seeds, chia seeds, and flaxseeds, olives, cocoa butter, and coconut cream
- Healthy oils like coconut oil, macadamia nut oil, avocado oil, olive oil, flaxseed oil, and walnut oil
- Animal-based fats like grass-fed ghee, butter, pasture-raised lard, full-fat yogurt, duck fat, salmon, sardines, beef tallow, some cheese, and egg yolks
- Whole foods supplements like MCT oil (or powder), krill oil, and Living Chia
Fats to avoid on the Keto Zone Diet include canola oil, vegetable oil, corn oil, and soy oil.
How to Incorporate More Healthy Fats into Your Keto Diet
Not sure how to ramp up your fats to 70 percent? (For women, that’s about 6-8 tablespoons of fat per day.) Here are some ideas:
Add Fat to Your Morning Coffee
Or tea. Grass-fed butter, coconut oil, and MCT oil powder are all great choices for keto coffee.
Use Oils with Each Meal
Drizzle olive oil, avocado oil, or other healthy oils liberally on all your meals to ramp up the fat.
Keep in mind the bulk of the Keto Zone diet is keto-friendly vegetables covered in healthy fats. So add those fats to meals bulked up with fiber-rich veggies.
Avocado a very healthy plant fat that you can add on or in just about everything. Slice it and top a salad, add into a lettuce sandwich, or add it onto any hot or cold meal as a garnish. You might even like eating it straight!
Add Them to Meals
Olives, avocados, nuts and seeds, coconut flakes, and cheeses all make excellent garnishes. Top off every meal you have with some healthy keto fats.
Cook with Fats
Cook your eggs or meat in butter, saute your keto vegetables in coconut oil, etc. Utilize fats when you cook to increase your overall fat intake.
Make Sure Snacks Include Fat
If you have keto snacks, make sure they’re either high in fat or you eat some form of healthy fat with them.
Follow Keto Recipes
If fat intake has you stressing, make it easier by choosing a few keto recipes to make this week. They’ll already contain high fat low carb foods so you won’t have to think too much about it. Browse our Keto Zone recipes here.
Keto supplements like MCT oil powder and Living Chia can help increase your fat intake instantly throughout the day.
And if you struggle with indigestion related to more fat intake, taking Fat-Zyme can also help.
Also, keep in mind there’s no reason to go out of your way to eat more fats if you’re feeling full and energized. The Keto Zone macros for fat (and protein) are guidelines, not steadfast rules. But when you do feel hungry and eat, focus on making fats a high percentage of each meal.