13 Good Sources of Fats While Eating Keto
While following a keto diet, you should be consuming roughly 75% of your calories from fat, 20% from protein, and 5% from carbohydrates. Although it might seem like a lot of fat, it is easier than you think to consume those amounts naturally and feel satisfied. If you are new to keto, I recommend downloading myfitnesspal. Enter in all of your information and change the macros to these percentages. I only had to use the app for a week or two to get the feel for how much I should be eating.
Following a keto diet will allow for you to eat a smaller amount of food per day since fat has more calories per gram, but you will not feel hungry for 2 reasons. 1) Fat is more satiating so the food that you are consuming will be more filling. 2) When you eat mostly fat and very few carbohydrates, you will reprogram your genes to burn fat for fuel instead of carbs so your body can use the energy it already has stored (body fat.)
When you are thinking about calories, it is important to remember that each gram of fat contains 9 calories while each gram of protein and carbohydrate contain 4 calories. If you are trying to consume roughly 1500 calories per day and are aiming for the macros listed above (75/20/5), that means you should be eating roughly 125 grams of fat, 75 grams of protein, and 20 grams of carbohydrates.
I don’t like counting calories or keeping track of my food everyday, but I noticed really quickly after I started checking all of my labels that my body was feeling full at about the same point I met my macros for each meal. This allowed me to just listen to my body while eating. I make sure that I have more fat than protein and a good size serving of veggies on my plate and I call it good! If I think I don’t have quite enough fat on my plate, I’ll melt butter over my veggies, cook my chicken in avocado oil or eat a few olives.
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Healthy Fat List
Here is a list of some good sources of fats I like to eat while following a keto diet.
- Coconut oil– I do a lot of cooking with coconut oil. It has a high heat temp so that it doesn’t smoke while frying things. It also tastes really good. I add it to my coffee and also oil pull with it.
- Avocado oil– I do most of my cooking with avocado oil. I use it as a marinade when grilling and also toss veggies in it for roasting. I’m telling you, it does something magical to the flavor!
- Butter- real butter from grass-fed cows. I prefer Kerrygold. I mix it in my coffee, melt it over steamed veggies, and even add it to cooked ground beef!
- Olives- I love green olives. They are a yummy snack that really seems to kick any sweet tooth cravings.
- Bulletproof coffee- This is just butter and coconut oil (or MCT oil) blended into black coffee. I add in some cinnamon and it’s like a latte! It is surprisingly satisfying as a meal all in itself.
- Flax seed– I like to add ground flax seed into any protein shakes I make for some added healthy fats. You can also sprinkle it into your cooking.
- Fat Bombs!- Knowing that the frozen chocolaty goodness of a fat bomb is so healthy for you makes it even more delicious! These are my favorite fat bombs.
- Avocados- These are not my favorite, but i do add them into shakes sometimes.
- Primal Fuel– This is my favorite protein shake! It has 21 grams of protein and 9 grams of fat with a delicious coconut base.
- Beef sticks- I LOVE beef sticks! My favorite kind is Simms brand and they are 6 grams of fat, 3 grams of protein and 0 carbs!
- Cheese/ cheese sticks- These are a go-to snack for me. More fat than protein and <1 carb.
- Bacon/sausage- I LOVE that these are in the healthy column!!
- Ground beef/steak- When I’m making spaghetti or tacos for my kiddos, I will quite often set aside some plain ground beef for me and add butter to it. Mmmm.
Be sure to add any other healthy fats you love in the comments below!