fats in keto diet and sources of healthy fats

Good Fats And Bad Fats For A Keto Lifestyle

As a beginner, you may ask yourself what kinds of fats would be useful in the keto diet and what kinds of fats you should not consume in Keto.

Some dieters think that while beginning Keto diet that they can eat any kind of fatty foods as long as they don’t contain any carbohydrates. But this is totally wrong and they should not do this as there are some fats which may cause harm to the body more than being useful. These harmful fatty foods are in junk food chains, they can be used in restaurants and also you can get them from processed foods. So make sure to avoid them while on Keto Diet.

In Brightdiet.com.uk we are bringing to you a list of the best kinds of fats which are recommended to be consumed in Keto.

What are the recommended kinds of fats in Keto Diet?

As we mentioned before that in order to be in Ketosis state you need to consume a number of fats not less than 65% of your daily calories. These fats should be of the useful ones. They are called saturated fats and monounsaturated fats (MUFAs). Sticking to these kinds of fats is the best thing for your health if you are going to follow a low-carb and high-fat meal plan like Keto Diet.

Studies have found that monounsaturated fats have so many benefits to the body like improving the levels of insulin, resisting heart diseases and lowering the blood pressure.

Also, there is another kind of fats known as Polyunsaturated fats (PUFAs). These fats are Keto-friendly like Omega-3 fatty acids which are very useful to the brain wellbeing. But also these kinds of fats should be used cautiously.

Polyunsaturated fats are like vegetable oils and these kinds of oils when used they shouldn’t be heated at all and always consumed cold since when they are heated they can form harmful compounds like free radicals which may cause body inflammation.  

Let’s correct our misconception about saturated fats effect on the body:

For decades we have a mindset that saturated fats like fatty meats are not healthy and may cause harms to our bodies like raising cholesterol levels in the blood. But recent researches and studies have proven the total opposite of this concept. On the contrary, these saturated fats may bring to our bodies a bundle of benefits to our health.

The main Benefits of Saturated Fats to the body:

  • Improves the levels of useful Cholesterol.
  • Reduces the levels of harmful Cholesterol.
  • Increases the density of bones.
  • Develops the immunity system.
  • Improves hormone regulations.
  • Improves the ratio between good levels to bad levels of cholesterol. (HDL to LDL).

Here is a list of the best kinds of fats to be consumed in Keto Diet:

1-Sources of Saturated Fats:

  • Fatty cuts of meat like T-bone steak, NY strip steak and porterhouse.
  • Grass-fed butter and Ghee.
  • Eggs.
  • Coconut oil and MCT oil.
  • Palm oil.

2-Sources of monounsaturated fats:

  • Bacon.
  • Olive oil.
  • Macadamia nuts.
  • Chia seeds.
  • Fatty fish.
  • Avocado Oil.

3-Sources of Healthy polyunsaturated fats:

  • Extra virgin olive oil.
  • Special types of fish like salmon, tuna, mackerel, and trout.
  • Avocado and avocado oil.
  • Nuts.
  • Sunflower seeds.

 What are the types of fats that should be avoided in Keto diet?

Since we have talked about the useful kinds of fats, it’s also important to introduce to you those unhealthy kinds of fats which you should  avoid since they are originally not healthy for your body, moreover they will not help you to reach a steady ketosis state.

These kinds of harmful fats are Trans Fats and Vegetable Oils. These fats are always used as a cheap substitute for healthy, saturated and high-quality fats.

In restaurants these trans fats are commonly used especially for fried meals, so you should be very careful when choosing from the menu of the restaurant you decided to dine in. 

Also when stepping into the market and going to buy your groceries, read the contents and the ingredients of those packaged foods to make sure you are not making a bad choice of harmful foods.

Vegetable oils include large amounts of Omega-6 which if not balanced with a sufficient amount of Omega-3 it may cause inflammation and other negative effects to the body.

Note: Health studies have shown a strong relation between consuming processed trans fats and metabolic diseases like obesity, inflammation, diabetes type 2, cancer and heart diseases.

Here is a list of the harmful kinds of fats you should avoid:

  • Corn oil.
  • Canola oil.
  • Grapeseed oil.
  • Peanut oil.
  • Rapeseed oil.
  • Safflower oil.
  • Soybean oil.
  • Sunflower oil.
  • Margarine.
  • Vegetable shortening.


After understanding the difference between healthy, natural fats and those unhealthy, harmful fats. If you want to enjoy the benefits of being Ketosis for losing weight and protecting your body against obesity, diabetes, heart disease, and cancer be careful when making decisions about what you are going to eat by choosing foods full of natural saturated fats and lowering carbohydrate intake during planning your meal plan.