Fat Foods

Foods to Include

Fat is a critical component of the ketogenic diet, providing the majority of your daily calories and helping your body stay in a state of ketosis. However, not all fats are created equal, and it’s important to choose high-quality sources of fat that will provide your body with the nutrients it needs to thrive. Let’s explore some of the best sources of fat on the ketogenic diet.


Avocado is a rich source of healthy monounsaturated fats, which can help to reduce inflammation and support heart health. It’s also high in fiber and other important nutrients like potassium and vitamin K.

Coconut oil

Coconut oil is a popular choice on the ketogenic diet due to its high concentration of medium-chain triglycerides (MCTs), which are easily converted into ketones by the liver. It’s also a good source of lauric acid, which has antimicrobial properties and can help to support immune function.

Nuts and seeds

Nuts and seeds are an excellent source of healthy fats on the ketogenic diet. They’re also high in fiber and other important nutrients like vitamin E and magnesium. Good options include almonds, walnuts, macadamia nuts, and chia seeds.

Fatty fish

Fatty fish like salmon, mackerel, and sardines are an excellent source of omega-3 fatty acids, which are important for reducing inflammation and supporting heart and brain health. They’re also a good source of protein and other important nutrients like vitamin D.


Cheese is a delicious and convenient source of fat on the ketogenic diet. It’s high in saturated fat and protein, and also contains important nutrients like calcium and vitamin K2.

MCT oil

MCT oil is a concentrated source of medium-chain triglycerides, which are quickly converted into ketones by the liver. It’s a popular supplement for those following the ketogenic diet, and can be added to coffee, smoothies, and other recipes.

Butter and ghee

Butter and ghee are both good sources of saturated fat, which can help to support healthy hormone production and brain function. Look for grass-fed butter or ghee whenever possible to ensure that you’re getting the highest quality fat.

Omega 3’s

The best sources of omega-3s are fatty fish such as salmon, mackerel, sardines, and herring. These fish are high in EPA and DHA and are easily absorbed and utilized by the body. It is important to note that farm-raised fish may have lower levels of omega-3s than wild-caught fish due to differences in diet and environment. Plant-based sources of omega-3s, such as flaxseed, chia seeds, and walnuts, contain ALA, which can be converted into EPA and DHA in the body.


  • Wild Alaskan salmon
  • Mackerel
  • Herring
  • Sardines
  • Anchovies
  • Albacore tuna
  • Lake trout

Other Animal Based Nutrition

  • Grass-fed meats
  • Organ meats
  • Eggs

Nuts & Seeds

  • Flax seeds
  • Pumpkin seeds
  • Walnuts
  • Pecans


  • Soybeans
  • Seaweed
  • Broccoli
  • Spinach
  • Kale
  • Marine algae

Cooking with Fats

I recommend cooking with animal-based fats that are high in saturated and monounsaturated fats. These fats are considered healthier options than seed oils, as they are less prone to oxidation and do not contain the high levels of omega-6 fatty acids that are found in many seed oils. Additionally, animal-based fats can provide important nutrients such as fat-soluble vitamins and essential fatty acids. Try using the following options when available.

  • Butter from grass-fed cows
  • Beef tallow
  • Coconut Oil
  • Lard
  • Duck fat
  • Ghee (clarified butter)
  • Bacon fat
  • Chicken fat (schmaltz)

Beef tallow, lard, duck fat, and bacon fat are all high in saturated fats. Ghee, butter from grass-fed cows, and chicken fat (schmaltz) are higher in monounsaturated fats. However, it is important to note that all of these animal-based fats contain a mixture of both saturated and monounsaturated fats.

Coconut Oil is a source of saturated fats and can provide a variety of health benefits. Coconut oil contains medium-chain triglycerides (MCTs), which are easily digested and can provide a quick source of energy for the body. Additionally, coconut oil has been shown to improve cholesterol levels and reduce inflammation in the body.

I use extra virgin olive oil in moderation because animal fats are not always available. Olive oil is derived from the fruit of the olive tree and is considered a fruit oil. It is a source of monounsaturated fatty acids, including oleic acid, and is known for its numerous health benefits. Cook with low to medium heat to avoid reaching the smoke point.

Avoid cooking with polyunsaturated oils such as safflower, canola, borage, primrose, avocado, walnut, and sesame.

Seed Oils

Seed oils, also known as vegetable oils, are commonly used in processed foods and cooking. Seed oils are primarily used for cooking and food processing, providing a source of fat and contributing to the flavor and texture of foods. Seed oils are typically high in polyunsaturated fatty acids, which contain multiple double bonds between carbon atoms. While these fatty acids are essential for the body, they are also more prone to oxidation and can contribute to inflammation in the body. High intake of seed oils has been linked to increased risk of heart disease, type 2 diabetes, and other chronic diseases. Additionally, seed oils are often highly refined and processed, which can lead to the formation of harmful compounds and the loss of nutrients.

The most commonly used seed oils that should be avoided are Soybean, Canola, Corn, Sunflower, Safflower, Peanut, and Sesame oil.

The Benefits of Eating Wild-Caught Fish

Wild-caught fish is a great source of essential fatty acids, such as omega-3 fatty acids. These fatty acids are important for maintaining a healthy heart, reducing inflammation, and improving cognitive function. Additionally, wild-caught fish is a great source of high-quality protein, which is important for muscle growth and repair.

Wild-caught fish is also a great source of vitamins and minerals. It is rich in vitamins A, D, and B12, as well as minerals such as selenium, zinc, and iodine. These vitamins and minerals are important for maintaining a healthy immune system, promoting healthy skin and hair, and supporting healthy vision. Wild-caught fish is also a great source of antioxidants. Antioxidants are important for protecting the body from free radical damage, which can lead to chronic diseases such as cancer and heart disease. It’s a great source of selenium, which is an important mineral for protecting the body from oxidative stress.

The Benefits of Grass-Fed Meats

Grass-fed meats are a healthier and better choice than conventionally raised meats. Grass-fed meats come from animals that are allowed to graze on natural grasses, rather than being fed a diet of grains and other processed feed.

Grass-fed meats are typically higher in key nutrients such as omega-3 fatty acids, conjugated linoleic acid (CLA), and antioxidants. They also are typically higher in vitamins and minerals such as vitamin E, selenium, and zinc, which are important for overall health and wellbeing. This is because grass contains a wider range of nutrients than grains, and the animals that graze on grass are able to absorb these nutrients and pass them on to the meat. Humans can’t digest grass so please don’t try.

They key benefit is that grass-fed meats tend to be higher in healthy fats, including omega-3 fatty acids, and lower in unhealthy fats, such as omega-6 fatty acids. This is important because a diet high in omega-6 fatty acids can contribute to inflammation in the body, while a diet high in omega-3 fatty acids can reduce inflammation and improve overall health.

Grass-fed meats are also typically free from hormones and antibiotics, which are commonly used in conventional animal farming practices. This means that grass-fed meats may be a healthier choice for those looking to avoid exposure to these potentially harmful substances.

The Benefits of Organ Meats

Organ meats are some of the most nutrient-dense foods available, and are rich in important nutrients such as vitamin A, vitamin K2, B vitamins, iron, zinc, and copper. They are also a good source of high-quality protein, and may be particularly beneficial for individuals who are looking to increase their protein intake.

Organ meats have been shown to have a range of health benefits, including improved immune function, better blood sugar control, and reduced inflammation in the body. Additionally, some research suggests that consuming organ meats may be protective against certain diseases, such as cancer and heart disease.

The best sources of organ meats include liver, heart, kidneys, and brain. It is generally recommended to choose organ meats from grass-fed, pasture-raised animals, as these meats are higher in key nutrients such as omega-3 fatty acids and CLA.

The best methods of preparation for organ meats depend on the type of meat being used. For example, liver can be pan-fried, roasted, or added to ground beef to make burgers. Heart can be braised, grilled, or roasted, while kidneys are often sautéed or grilled. It is important to cook organ meats thoroughly to avoid the risk of foodborne illness.

The Benefits of Eggs

Eggs are a rich source of high-quality protein, healthy fats, and a wide range of important vitamins and minerals. Eggs are considered to be one of the most nutrient-dense foods available, and are rich in important nutrients such as vitamin D, choline, selenium, and B vitamins.

The best sources of eggs are typically from pasture-raised chickens, as these eggs are higher in healthy fats and nutrients than eggs from conventionally raised chickens. It is also recommended to choose eggs that are free from antibiotics and hormones.

The best methods of preparation for eggs depend on personal preference, but common methods include boiling, poaching, frying, or baking. It is important to avoid overcooking eggs, as this can destroy some of their nutrients.