During the 1980s and ‘90s, fat got a pretty bad wrap. Just about every trending diet and weight-loss plan of the time focused on eating low-fat or non-fat foods. The assumption was that the less fat you consumed, the less likely it was to show up on your body. But many of these diets proved to be problematic. Not only did most of the low or non-fat foods at that time also include tons of preservatives, but it was often thought that these seemingly healthy foods could be consumed as much as desired (sending carb and sugar levels skyrocketing). The truth is that your body needs fat for energy, to absorb vitamins, and to keep your brain and heart in tip-top shape. And despite the logic of past decades, fat can aid in weight loss when intake is closely managed. That’s one reason the keto diet is such a growing phenomenon. Not only does the low-carb eating plan offer a long list of potential benefits, but fat is no longer a dietary no-no. In fact, there are many high-fat foods you can enjoy on a keto diet, which is why we’ve rounded up a few of our favorites.
Can You Lose Weight on a High-Fat Diet?
While it may seem counterintuitive, you can lose weight on a high-fat diet like keto. That’s because the keto diet works to put your body in a fat-burning metabolic called ketosis. Ketosis happens when you limit your intake of carbs and increase your intake of fat, forcing your body to burn fat for energy. A standard ketogenic diet breaks down into 75% fat, 20% protein, and 5% carbs.
What Are Healthy Fats?
Terms like “healthy” or “good” are sometimes used to describe high-fat foods that include monounsaturated fats or polyunsaturated fats. Unlike trans or saturated fats, these fats are shown to help increase good cholesterol levels and support heart health thanks to the presence of omega-3 fatty acids. Sources for healthy fats include avocados, olive oil, nuts, flaxseed, and fatty fish.
Is Saturated Fat Bad?
While mono- and polyunsaturated fats are good, trans fats (often found in hydrogenated oils) are “bad” in the sense that they can increase levels of harmful cholesterol. Saturated fats fall somewhere in between the good and bad fats since they can affect cholesterol levels but generally are considered safe to consume in moderation. Sources of saturated fat include red meat, whole-milk dairy, cheese, and coconut oil.
How Many Grams of Fat Should I Have Per Day on Keto?
While the amount of fat grams you consume per day on a keto diet depends on your overall daily calorie consumption, your fat intake will make up close to 75% of those calories. If you consume 1,500 calories per day, that would break down into about 83-125g of fat per day and 111-167g of fat if you consume 2,000 calories per day.
10 High-Fat Keto Products
Kick ketosis into high gear with these high-fat, diet-friendly favorites (and shop even more keto essentials here).
Our very own coconut oil is ethically sourced from small farms in the Philippines. Organic, cold-pressed, and never refined, this pantry must-have is just about is as fresh as it gets.
This cold-pressed oil is refined using heat-free centrifuge extraction for total purity. It has a mild flavor and a high smoke point, plus a whopping 10g of monounsaturated fat per serving.
This buttery and wonderfully smooth spread is made using a time-honored Indian method in which the milk solids separate from the butterfat.
Add richness to just about any dish with this cage-free duck fat. Each jar is made in small batches through kettle rendering and an advanced fine-filtering system for pure, high-fat flavor.
Craving something crunchy? These light and airy crisps have only one ingredient: salty parmesan cheese. Each serving is 10g of fat, 1g of carbs, and 30% of your daily calcium.
This all-natural hard pork salami packs a punch thanks to sea salt, red wine, paprika, and fresh-cut herbs. With no carbs and 10g of protein plus 7g of fat, it’s the ideal keto snack.
Add a dose of creaminess to coffee, tea, and smoothies with our unsweetened, gluten-free, keto-friendly creamer, made with ethically sourced coconut and MCT oils.
This upgrade on the snacking classic uses antibiotic-free pork skins seasoned with black pepper, sea salt, garlic powder, and onion powder for a protein-packed, gluten-free crunch.
These grass-fed, grass-finished beef sticks have a touch of sweetness thanks to pineapple and honey and are just 90 calories each.
Packed with omegas, which work to help the body metabolize fat, this high-fat organic hemp seed oil can be enjoyed raw or slightly heated.
Best Keto Recipes
Add these keto recipes to your weekly meal plan for the ideal breakdown of carbs, fat, and protein.
This shortstack isn’t short on flavor thanks to grain-free pancakes topped with luscious ricotta, lemon zest, raspberry puree, and decadent coconut cream.
This non-dairy take on a breakfast favorite combines spinach, coconut milk, and eggs baked together in an ovenproof skillet.
These chops seem rich and indulgent with earthy mushrooms cooked in cream, butter, organic spices, savory chicken bone broth, and dry white wine, but we assure you this dish meets strict keto standards.
Fat bombs are a keto dessert staple, and these sumptuous citrus bites will satisfy your sweet tooth with a blend of a sugar alternative, cream cheese, coconut butter, candied lemon peels, and organic shredded coconut.
This chocolate-peanut butter treat includes a handful of keto must-haves like MCT oil, erythritol sweetener, and raw coconut butter.