Are you new to this ketogenic diet thing? Or maybe you’ve been doing it for a few months now, and you’re wondering what exactly is considered ketogenic, and which foods you can eat, and what foods you need to stay away from. we published article on the basics of the ketogenic diet, but today we want to go over a list of things that are considered high fat foods.
Here are our 12 high fat foods for Ketogenic Diet
Avocados
Avocados are a staple in the ketogenic diet. Due to their high fat content, they’re an important part of any ketogenic meal plan. In fact, avocados are so versatile that you can use them in place of high carb foods like pasta and bread. The best part about avocados is how delicious they are! Avocados come in many different varieties.
Most of them have the same amount of fat, but some of them have more potassium than others. When you’re on the keto diet, you need to watch your potassium levels because too much can cause issues with your kidneys. Serving sizes also vary depending on what kind of avocado you’re eating. For example, a serving size for Haas avocados is half a fruit while a serving size for Florida avocados is one fruit.
Here are some tasty recipes that use avocados: Keto Avocado Shake: This shake actually tastes more like melted chocolate! It’s super simple to make and uses just four ingredients—chocolate ice cream, heavy whipping cream, butter and avocado. Keto Avocado Chocolate Mousse: This mousse is a good dessert option if you’re craving something sweet. It uses three main ingredients: avocado, coconut cream and cocoa
Wild caught fish
Fish are high in protein, healthy fats and essential vitamins and minerals. Here are some ketogenic foods to try
Salmon is a great source of protein and essential fatty acids that help improve brain function. Salmon is also rich in B vitamins (such as B12, niacin, and thiamine), phosphorus, selenium and zinc.
Tuna contains high quality protein as well as omega-3s. It’s also full of niacin, selenium and magnesium; all great for the heart.
Mackerel is full of omega-3s as well as vitamin A, thiamine and riboflavin (vitamin B2). Mackerel also has a good amount of phosphorus and manganese along with smaller amounts of other minerals like copper, iron, magnesium, niacin and selenium. Herring is rich in omega-3s as well as vitamin B12 and selenium. A 3 oz serving contains more than 1/3 of your daily recommended intake for most
Fish contains omega-3 fatty acids and other beneficial compounds like vitamin D, calcium, potassium, iodine and iron. Omega-3s have been linked to a reduced risk of heart disease and stroke.
Grass-feed organic meat
Grass-feed organic meat is a staple in a ketogenic diet. While many people focus on the high fat aspect, it’s the high protein that makes grass-feed meat so beneficial for keto dieters.
Toxins from pesticides and even from the plastic wrapping on non-organic meats can seep into your body, affecting your health and your weight loss goals.
However, when you eat grass-feed organic meat, you’re avoiding all of these toxins, while simultaneously boosting your intake of healthy fats. This is just one reason why grass-feed organic meat is so great for those who are on a ketogenic diet.
Organic eggs
Organic, free-range eggs are worth their weight in gold when it comes to the high-fat ketogenic diet. Studies show that eggs increase ketones in the blood, provide long lasting energy and help you feel satiated for hours.
This is because eggs are one of the few foods that contain all the essential amino acids needed for building muscle protein. They also have a very good balance of omega-3 essential fatty acids to omega-6 fats. Eggs are also the highest quality source of protein you can buy, and they’re rich in choline which helps keep your liver and brain healthy.
A whole egg contains about 70 calories and 5 grams of fat, plus cholesterol (which is important for hormone development). The yolk contains most of the fat, so don’t throw it out! It’s also loaded with minerals like phosphorus and selenium which help prevent muscle cramping, and potassium which helps keep your heart beating at its best.
Raw cheeses
Do you want to know how raw cheeses helps you in ketogenic diet? There are many benefits of eating raw cheeses like helping you in ketogenic diet and it also helps you in:
Weight Loss: According to the recent study, 80 % of the people who have tried this food they have been able to lose their weight within three months. It is not just about losing your weight but it is also about preventing yourself from gaining weight. You can see that most of the people who love eating cheese they don’t look fat rather they look lean and toned.
Increase Energy Levels: Cheese is made up of nutrients and minerals that help in increasing your energy levels as well as make you feel fresh even after a long day at work. This nutrient filled food will keep your body strong and active all day long without feeling tiredness or laziness.
Prevents Heart Diseases: The saturated fats present in cheese are helpful for those who are suffering from heart diseases because it lowers the level of bad cholesterol present in your body which is harmful for your heart health. Thus, eating cheese on a regular basis will prevent heart diseases.
Prevents Cancer: Consuming cheese on a regular basis will help you in preventing cancer because it
Nuts and seeds
Nuts and seeds are rich in monounsaturated and polyunsaturated fats, and low in carbohydrates. These are all great for the ketogenic diet. Nuts and seeds can be eaten raw, ground into flours, or soaked to make milk.
Soaking nuts and seeds releases the nutrients contained within them. In addition, you get the added health benefits of soaking nuts and seeds as it removes phytic acid which prevents many of the nutrients in nuts from being absorbed by the body.
Type of fat
The types of fats found in nuts differ from other foods. Most other high fat foods, such as meats and dairy products, contain saturated fats which has been linked to heart disease. On the other hand, nut fats are mostly unsaturated fats (in particular monounsaturated fatty acids) which have been found to improve blood cholesterol levels, reduce inflammation and lower your risk for heart disease.
Magnesium:
Nuts are a great source of magnesium! Magnesium is a mineral that helps regulate blood sugar levels and is also involved in muscle contraction, protein synthesis, bone formation and energy metabolism. Magnesium is also required for proper nerve function, normal muscle and nerve function.
Almonds – A handful of almonds is an excellent snack to keep with you at all times. They are high in good fats and protein.
Peanuts – Peanuts can be eaten raw, roasted or even boiled. They pack a lot of flavour into a tiny package.
Macadamia Nuts – Macadamia nuts are rich in monounsaturated fats, which help lower bad cholesterol levels and raise good cholesterol levels. They are also an excellent source of energy and protein.
Brazil Nuts – High in good fats and several other important nutrients such as copper, selenium and magnesium, Brazil nuts are a popular
Nut butters and tahini
Nut butters are full of monounsaturated and polyunsaturated fatty acids that have been shown to reduce inflammation. They also contain heart-healthy omega 3 fatty acids that lower cholesterol and triglycerides while increasing good HDL cholesterol. Natural nut butters are also very filling, helping you to control your hunger throughout the day while keeping your energy levels up.
Tahini – Sesame seed paste made from ground sesame seeds, tahini is a source of healthy fat, B vitamins, calcium, and iron. It can be used as a spread or dip, or mixed with water or broth to make a sauce for chicken or fish.
Ghee and grass-feed butter
Ghee is a type of clarified butter that has all of the milk solids removed from it. Ghee can handle higher heats without getting burnt and has a higher smoke point than butter or coconut oil, which makes it ideal for high heat cooking such as frying or roasting.
Grass-feed butter is also known as unsalted butter and it’s made from cows that feed predominantly on grass. This results in a higher concentration of omega-3 fatty acids and antioxidants (like beta-carotene). Grass-feed butter has a more subtle flavour than regular butter, so you don’t want to use too much of it at once when cooking with it.
olives
Olives contain high amounts of both monounsaturated fat and oleic acid. The highest amount of both are found in the black olives. These are great for a ketogenic diet because they have virtually no carbs and lots of fat.
Coconut Oil
Coconut oil is one of the most popular foods used in ketogenic diets. In fact, it’s often called “the world’s healthiest oil.” If you’re going to use coconut oil for weight loss, be aware that there are different types and grades of coconut oil. Be sure to get a good quality, pure product that hasn’t been hydrogenated or refined in any way. When buying in bulk, look for cold-pressed extra virgin coconut oil. Coconut oil has many health benefits including boosting your immune system, helping with digestion and increasing energy.
Dark chocolate
Dark chocolate also contains cocoa, which is also rich in healthy fats. There are two types of cocoa: natural cocoa and Dutch-processed cocoa. Natural cocoa has a bitter taste while Dutch-processed cocoa has been processed to remove its naturally occurring acidity, making it smoother and more palatable. The next time you’re craving some chocolate, try a bar of dark chocolate (at least 70% cacao) to support your keto diet and reap its many health benefits!
Healthy Oils
Healthy oils also contribute to overall health and wellness. A large part of health concerns today have to do with levels of saturated fat, cholesterol and salt in our diets. Healthy oils can help keep all these levels within a healthy range while contributing valuable nutrients such as vitamins, minerals, omega-3 fatty acids, phytonutrients, antioxidants and much more.
These nutrients serve as great additions to the diet on their own merit, but they can also help you get the most out of your ketogenic process by supporting and protecting your body’s own natural ability to burn fat instead of carbohydrates.