Healthy Fats to Eat on the Keto Diet

The keto diet, or the ketogenic diet, has become one of the most popular diets on the market right now. Endorsed by many celebrities and athletes the keto diet boasts abilities including helping with weight loss and blood sugar control. 

The goal of the keto diet is to have most of your diet consist of healthy fats and proteins with little to no carbohydrates. While there are many healthy fats, it can be difficult to figure out which ones are best for you. 

Keep reading to find out more about:

  • What the keto diet is
  • Healthy fats to eat on the keto diet
  • Unhealthy fats to avoid on the keto diet

What is the keto diet?

The ketogenic diet was originally designed to treat pediatric epilepsy. 

The ketogenic diet is a commonly used diet for weight loss and improving certain health conditions. It is a high fat, low carbohydrate diet designed to make the body burn fat rather than carbohydrates. 

The ketogenic diet was originally designed as a therapeutic diet for pediatric epilepsy and has continued to be used in varying capacities by health professionals to help patients with weight loss and health concerns such as obesity, hypertension, and diabetes. 

In recent years, the keto diet has been used by many individuals as a lifestyle choice for weight loss and has spread beyond the realm of strictly medical purposes. 

The keto diet is all about high fat content, low carb content and is often used for weight loss. 

Foods that are high in healthy fat for the keto diet

Which fats give you the best results on the keto diet?

While the keto diet can seem rather restrictive with such a low amount of carbs, the right fats and proteins can make this diet rather easy to adhere to and many people who try the keto diet report feeling more energized and better overall after a few weeks on the diet. 

Healthy fats include things like animal products, certain dairy products, and non-starchy vegetables. Unhealthy fats include things such as fast food, beef or pork, fried foods, and desserts.

Animal Products

While some diets cut animal products out completely, there are actually many animal products that are integral to the keto diet. 

Seafood

When it comes to animal products, fish is some of the best meat to include in your diet. Fish such as salmon, sardines, mackerel, and tuna are extremely high in Omega-3 fatty acids and are rich in vitamin B, potassium, and selenium. While some of these fish contain carbs, the level is really low and extremely keto friendly. 

Shellfish is another great food to eat on the keto diet, though the level of carbs can vary amongst different types of shellfish. Shrimp and crab are almost completely carb-free, however foods like oyster and octopus do have carbs. Like fish, the carb levels are relatively low but you may want to keep track of the carb levels when eating oysters or octopus. 

Fish is one of the healthiest fats you can eat in the keto diet.

Poultry and Eggs

Another lean meat that you can eat on the keto diet is poultry. Like shrimp and crab, poultry contains practically no carbs and is high in protein, vitamin B, selenium, and several important minerals. 

Fresh, grass fed meats are also good for the keto diet, though poultry and fish are most commonly eaten on the keto diet. Grass fed meats are a great source of protein and are generally very healthy, but may also be more expensive due to the length at which it takes to raise the animals to the desired weight. 

Eggs are also a great source of protein to include in the keto diet and are high in antioxidants such as lutein and zeaxanthin which have been shown to improve eye health. In addition to the many benefits of eggs are their ability to trigger hormones connected to the feeling of fullness or satiation. 

Dairy

Dairy products such as cheese, plain yogurt, and cottage cheese are all great low carb foods to include in the keto diet. While there are hundreds of cheeses to choose from, some of the best for eating on the keto diet are:

  • Blue cheese
  • Goat cheese
  • Cheddar
  • Swiss cheese
  • Muenster

Dairy products such as yogurt, cream, and half & half are also high in fat and low in carbs, though they do contain carbs and should be monitored and consumed in moderation. 

Vegetables

Vegetables are some of the healthiest foods you can eat and they are great to include in the keto diet. Non-starchy vegetables such as peppers, kale, cauliflower, and tomatoes (among many others) are full of nutrients. Many vegetables can make great alternatives to carbohydrates such as pasta. 

High fat vegetables such as olives and avocados are especially healthy fats to include in your keto diet. Olives contain the antioxidant oleuropein, which has been shown to help protect cells from damage and contains many anti-inflammatory properties and olive oil is a great alternative for other cooking oils. 

Dr. Emil's Mutli Collagen Plus is a great keto-friendly supplement full of healthy fats and the protein your body needs to feel its best. Learn more here.

Another great way to get healthy fats such as olive oil into your diet is through daily supplements. Dr. Emil’s Multi Collagen Peptides Powder is a great example of this, as it contains olive oil powder, a keto-friendly fat powder that helps it mix with your favorite hot or cold drink. Plus, collagen packs a number of other wellness benefits. In addition to being a great source of protein, collagen can help improve skin elasticity and hydration, keep your hair and nails strong, and keep your bones and joints healthy, making it a simple, keto-friendly way to give your body a powerful boost.

Other foods to include in your keto diet plan

All of the foods previously mentioned are staples to a good keto diet and are great foundations for ketogenic meals. They should be a majority of the foods that you eat in your diet. However, there are also some foods that make great snacks but aren’t necessarily enough to make a meal. 

Whether you’re working to lose weight during a busy schedule, or are able to plan and prepare meals regularly, it’s always good to have a variety of foods that align with the keto diet so as not to slip out of the routine. Some great snacks for the ketogenic diet include:

Nuts (levels of carbs may vary)

  • Almonds
  • Pecans
  • Walnuts
  • Macadamia nuts

Berries

  • Raspberries
  • Strawberries
  • Blackberries (may have too many carbs for strict keto diets)
  • Blueberries (may have too many carbs for strict keto diets)
  • Elderberries

Seeds

  • Chia seeds
  • Flax seeds

Nuts, seeds, and berries are all high in fat and typically low in carbs. Seeds and berries are also high in many antioxidants and may help aid against certain diseases. Nuts have been linked to reducing the risk for heart disease.

Berries are low in carbs, making them a great snack for the keto diet.


Adjusting to a new diet can be difficult, especially one that limits carbohydrates so much. However, there are many benefits to the keto diet (not to mention the amazing benefits of all of the foods we’ve listed) and it’s ok to gradually transition your diet across a couple of days or weeks. 

The most important thing is making sure you get a variety of foods within the range of the diet and monitor how your body feels on the diet. You may not feel great at first, as your body has to get used to the adjustment, but over time you’re sure to feel great!

You should consult a licensed health care professional before starting any supplement, dietary, or exercise program, especially if you are pregnant or have any pre-existing injuries or medical conditions.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.

@dremilnutrition