In a ketogenic diet fat is the most important macro. Restricting the carbohydrates and consuming a high amount of carbohydrates helps your body to get into ketosis (burning fats instead of ketones for energy).
In past decades high fat diet Foods used to considered unhealthy.
But Studies upon studies on the ketogenic diet have not only proved the importance of fat in our diet but also it benefits people to lose weight, increases brain function, boost the immune system and prevent many diseases.
Ketosis is the best and most efficient way to lose weight in a very short period of time.
In This article, I will explain to you about healthy fat sources by adopting these foods you can make your keto life easy and healthy.
How High Fat Diet Foods Helps to lose weight?
When you eat high in carbohydrates foods the body breaks these carbs into simple Glucose.
Your body uses this glucose to make energy and the rest are stored as glycogen in the liver and muscles.
But when you restrict your carbohydrate consumption on your diet and replaced it with fats.
Due to the lack of carbohydrate consumption body face problem in making energy from glucose.
So your body adapts the other ways to fulfill the energy requirement in that situation your body starts using stored fats to make glucose from triglycerides.
Here Are The Lists Of High Fat Diet Foods To Make Your Keto Journey Healthy And Successful.
- Whole Eggs
- Fatty Fish
- Full-Fat Yogurt or Greek Yogurt
- Dark Chocolate
- Extra Virgin Olive Oil
- Coconuts and Coconut Oil
- Flex and Chia Seeds
Avocados are the perfect food for the ketogenic diet the reason, it is loaded with healthy fats, fiber, vitamins and minerals.
The fat percentage avocados are about 77% fats, by calories, which is even higher than animal foods.
According to the clinical studies it is found that avocados are full of antioxidants & nutrients which improve weight management and promote healthy aging.
This fruit is also rich in potassium and magnesium that helps in muscle strength on a keto diet.
The lycopene and beta-carotene present in avocado improve the absorption of antioxidants into our body.
2. Whole Eggs
Eggs are one of the best food that you can eat on a low carb diet to lose your body fat.
Yet there used to be a consideration about whole eggs that egg yolks are not healthy and full of cholesterol and fat.
A medium sized whole egg contains the 186 mg of cholesterol that is the 62% of the daily recommendation.
But the number of studies shows that cholesterol in eggs doesn't raise our blood cholesterol level.
Eggs are full of all most all vitamins and minerals that our body needs, especially some essential antioxidants to protect our eyes.
You can opt eggs as the ideal source of protein on your weight loss program, as a single egg contains only 1 gram of carbohydrates only.
An egg yolk is enriched with omega-3 and all most all vitamins and minerals in it.
3. Fatty Fish
If we will talk about healthy fat sources from animal food then fatty fishes are one of the few sources.
The fishes which come under fatty fish categories are salmon, sardines, trout, mackerel and herring.
These fish are full of two special type of healthy fat (omega - 3 fatty acid), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) to improve our brain function.
However, if you can eat fish, you can also fulfill omega - 3 fatty acid by fish oil supplement.
4. Full-Fat Yogurt or Greek Yogurt
Greek yogurt is amazingly healthy, packed with protein, crammed with healthy, probiotic bacteria.
Yogurt has all the essential nutrients which make great effects on your health.
It is high in fat and less in carbohydrates that makes it one of the best dietary food that you can eat on your weight loss journey.
Consuming yogurt on a regular basis can help to improve digestive health and prevent heart disease and obesity.
5. Dark Chocolate
Dark chocolate is one of the tastiest food to eat on a low carb diet.
With its incredible taste, it is loaded with fiber, copper, magnesium, iron, manganese and high fat that are about 65% of calories.
Dark chocolate is full of antioxidants that protect LDL cholesterol and improve blood flow to the brain for healthy brain function.
Eating dark chocolate could be the best option on a high fat and low a carb diet.
6. Extra Virgin Olive Oil
Another best high fat diet foods, this is the essential component of Mediterranean food which is extra virgin olive oil.
A cold press extra virgin olive oil is a very good source of vitamins E and K and powerful antioxidants.
Daily consumption of this oil helps to protect LDL cholesterol and also has cancer-fighting property.
These properties make extra virgin olive oil the best source of healthy fats on a low carb diet.
7. Coconuts and Coconut Oil
If you cannot tolerate the dairy products (Lactose intolerant), coconut oil could be the best alternative for you.
Coconut and coconut oil is great sources of saturated fats that is around 90%.
Unlike other saturated fats coconut oil largely contains medium chain fatty acids that directly turned into ketones bodies by the liver.
Studies show consuming coconut and coconut oil very effective to lose belly fat.
8. Flax and Chia Seeds
Flax and Chia seeds are one of the best sources of heart-healthy fats called ALA.
Flax and Chia seeds are about 80% fat, by calories making it high fat diet foods.
Rich in omega-3 fatty acid help in weight management, lowering blood pressure and reduces heart risk by an anti-inflammatory property.
Nuts are one of the best sources of healthy fats. They are rich in polyunsaturated fats which are helpful in reducing fat storage and promote insulin metabolism.
Talking about walnuts, it has more omega 3 fatty acids than any other nut.
Studies have proved consuming nut on a regular basis can cure obesity, heart disease and type 2 diabetes.
They are also full of vitamin E and magnesium which is very essential for our body.
Cheese is one the tastiest dairy product enriched with vitamins, calcium and fatty acids.
Like other dairy product, cheese has important fatty acids reduce various diseases.
Consumption of cheese decreases the absorption of carbohydrates provides a consistent energy level. It also reduces the risk of type 2 diabetes.
A ketogenic diet could be a life-changing experience by consuming these healthy fats.
These high fat diet foods will keep you energetic on ketosis.
Above I have tried to list the best sources of healthy fats which will make your body fit during the ketosis period.
Consuming a right amount of fat won't harm your body but the excess of any fat whether it is healthy or unhealthy will be definitely harmful to you.
Do you know any other high fat diet foods? If yes, then do let us know in the comments section below.