High-Fat Foods for a Keto Diet

Keto Diet or Ketogenic diet is a low-carb diet whose main purpose is to put body metabolism in the state of Ketosis. In Keto Diet, people usually eat low-carb, high-fat, and high-protein containing foods to achieve the state of Ketosis. Keto Diet is mainly used for increasing the speed of weight loss but it has many other health-related benefits such as treatment of Cancer.

Many people are not aware of the high-fat foods they should eat in Keto Diet. If you are also one of them, don’t worry you are at the right spot. In this article, we discuss some of the best high-fat foods which you should eat in the Keto Diet.

Best High-Fat Foods which you should eat in Keto Diet

Following are some common high-fat foods that are perfect to eat in a Ketogenic diet.

• Coconut

Raw Coconut or Coconut Oil is considered as rich in healthy fats. MCT (Medium Chain Triglycerides) is the main type of fats present in Coconut. This type of fat is different from animal-based fats because it contains saturated fats. Coconut is perfect for people who are on a Keto Diet because they increase the level of ketones in the body. MCTs are also helpful in achieving quick weight loss through the process of Ketosis.

Coconut Oil suppresses hunger to increase the speed of belly fat burning in the body. According to Scientific calculations, a half cup of Coconut contains 140 calories, 13 gm fat, and 1 gram of proteins. The concentration of carbohydrates is very low (only 2.5 grams).

• Tahini

When sesame seeds are ground in the form of a paste, it is called Tahini. This food is high in healthy fats; however, it is famous for its high protein concentration. Apart from fats and proteins, it contains many essential minerals like iron, calcium, phosphorus, and fibers, etc. Tahini is a major source of the plant-based elements called phytosterols and lignans. Both these compounds are helpful in cholesterol management. Only two tablespoons of tahini contains 178 calories, 16 grams of fats, and 5 grams of protein. The carbohydrate contents are very low in Tahini, just 3 grams.

• Cacao Nibs

Cacao Nibs is a type of dark chocolate. Ordinary chocolate contains a high amount of carbohydrates for this reason it is not good for the Keto Diet. However, dark chocolate like Cacao Nibs is particularly high in fats. Cacao Nibs are also rich in beneficial antioxidants and for this reason, it is good for lowering down the risks of Cancer. 

Several research studies have reported that Cacao Nibs might help in reducing appetite and increase fat oxidation. For this reason, it is helpful in weight loss as well.

• Salmon

Salmon is a fatty fish and a particular source of Omega 3 fatty acids. These fatty acids are healthy for the overall health of the body. Apart from Salmon, other seafood contain a high concentration of EPA and DHA Omega 3 fatty acids. These fatty acids are particularly important for the normal growth of the brain.

Salmon is found to be effective against any type of inflammation due to the highly beneficial Antioxidants present in it. It is a highly sustainable fat food for the Keto Diet. The ratio of fat to carbohydrates is just fantastic in Salmon. A 4 Ounce portion of Salmon contains only 160 calories, 7 grams of fat, and only 0.1 grams of carbohydrates.

Recent research studies have reported that the Salmon is a perfect source of Vitamin D and A. It is also a rich source of Potassium. 

• Eggs 

Egg is considered as a traditional and natural source of fats and protein. It contains a high amount of Omega 3 fatty acids with a small number of calories (77). Eggs offer an ideal macro-ratio for your keto diet plan. They are highly nutritious and a large source of vitamin D, choline, or iron. 

In recent research studies, scientists investigate the effect of eggs on the calorie intake of 500 participants who have eaten eggs in breakfast. The results were incredible because scientists found a reduction of 400 calories per day in each of the participants. 

One egg contains 5 grams of fat and 6 grams of proteins. 

• Almonds

Almonds are a rich source of heart-healthy fats. They contain a high concentration of fiber and protein as well. Many Keto experts, recommend Almonds for better appetite control and management. Almonds are also helpful in boosting the brain memory. They are a rich source of Vitamin E, magnesium, and iron. Many research studies have found them effective in weight loss. 1 ounce of almonds contains 160 calories, 16 grams of fats, and only 2 grams of carbohydrates.

• Avocado

The fruits are usually high in carbohydrates but Avocado is an exception. It is a healthy food for the Keto Diet which contains a high concentration of fats mainly 20 grams in one whole avocado. Avocado is a rich source of Vitamin E, Omega 3 fatty acids, fibers, and foliates. These high nutritious high-fat foods are very helpful in quick weight loss by reducing appetite.

Many people use avocado as a rich source of butter, cream, and mayonnaise. A half of an avocado contains only 1 gram of carbohydrates. 

• Olives

By consuming Olive or Olive Oil, you can get perfect nutritious benefits. Research studies have reported that Olives contain strong antioxidants which are helpful in saving body cells from oxidation. Olives are also helpful in promoting bone and heart health.

Only 2-5 Olives contain 2 grams of fats and just 30 calories with 1 gram of carbohydrates.

Conclusion

We have enlisted some best high-fat foods which you can eat in Keto Diet. All these foods are healthy for overall health and there are no side effects associated with them at all. You can eat one or all of these foods in Keto Diet according to your plan servings.

Thank You very much for reading this article!