Healthy Fats: A Beginners Guide

Fantastic Fats: Keto Gratitude’s Guide to Healthy Fats

In recent years, the FDA changed their position about fat. It’s important to know which fats are good for you and which fats are demons in your cupboards.

The diet revolution of the past has been replaced with fat burning mission of today, and for very good reasons. It’s because the myth: fat makes you fat has now been dispelled.

It’s not your fault for the misunderstanding. This way of thinking was the results a campaign from the 60s. It was all about the sugar. Scientists were actually paid to blame saturated fat on major causes of heart disease.

The public believed following a low-fat, high sugar diet was a better choice. The results? Our population got fatter and fatter.

Current research proves these previous claims are false. The truth is, you need to load of HEALTHY fats to control your weight, fuel your brain, balance your hormones’, and sooo much more. Fats are nonnegotiable of a Ketogenic Diet.

healthy keto fats

Let’s get into the reasons why fat is your friend and not a foe.

Your brain is made up of at least 60% fat, a fascinating fact about your brain for sure! It’s made up of 75% water too. This means high fat and hydration on the keto diet are essential!

So, What’s Fat Anyway?

What's fat?

Triglycerides, that what it is, molecules of glycerol and fatty acids. And yet, still no clarity. Here’s what you need to know.

There are different kinds of fats. Your body reacts differently to each type. The reason why is the molecular structure. They look like they have a body and a tail. Some fat molecules have loner tails than others. Those are the bad one.

If you know what a fat molecule is watch this lesson.

Keto is built on the understanding that the short tailed and medium tailed fats are body friendly. Short and medium changed triglycerides are in grass fed butter, avocados, and MCT oil.

Good fats are more stable. It doesn’t spoil quickly. The good news is, medium changed triglycerides don’t make dangerous free radicals in your body the way long chained triglycerides do.

Here are the different types of dietary fats:

  • Saturated fats
  • Monounsaturated fats
  • polyunsaturated fats
  • trans fats

Below you’ll learn about each of these fats, so you can make the best choices for your health and your weight loss. What’s more important is that you’ll know which ones to completely avoid.

Benefits of Fats

Saturated, monounsaturated, and some polyunsaturated fats are high quality fats. Good fat has the power to change your life. Not only will your belly fat melt away, your brain will clear for better performance and increased well-being.

Good Fat Improve Brain Function

Healthy Fats benefit the Brain

Fats you get from food are called essential fatty acids and are the most important fats for a healthy brain. With your brain being 60 percent fat, you need to be aware of your fat in take.

The job of fat in the brain to help the brain send signals. Myelin, a fatty layer of insulation cover every brain cell. In order to stay strong and intact, myelin needs saturated fat.

Good Fat Keeps the Weight Off

GoodYou Thin

Unlike what we’ve been told in the past, fat does not make you fat. Low-carbohydrate diets result in faster weight loss. Eating enough of the right kinds of fat while limiting carb in take retrains your body to use fat for fuel rather than sugar (glucose).

This is that beautiful process called ketosis, and in ketosis you have the ability to lose a lot of weight, fast.

Fat’s other friendly advantage is that is doesn’t trigger an insulin response. Glucose does. Insulin in one of the fat storing hormones’. High levels of insulin causes fat storage… everywhere.

Fats Build Cells and Creates Hormones

Healthy Fats on Keto Creates Hormones

If you eat a low fat diet you are impacting your long term health, and not in a good way. Health cells are fatty cells. Fat helps every single cell maintain structure. There are two layers of fat that control what enters and what leaves the cell. Fat is like the gate keeper on every cell.

Fat is sexy. It creates the hormones’ estrogen and testosterone. When you deny yourself the good fats, your hormones’ get out of balance. Women with low levels of fat can stop getting their periods. Fat matters to fertility.

Fat also helps you feel satiated. It produces the hormone leptin. Leptin lets your brain know when you’ve eaten enough to meet your energy needs.

Fat Equals Happiness

Benefits of healthy fats on Keto

On a low carb high fat diet like keto, you say goodbye to being “hangry”. The sustained, steady level of blood sugars won’t be spiking and falling throughout the day. Science reveals high fat diets decreases depression after just 48 hours!

Good Fats Keep You Full Longer

Goof fats decrease hunger

Fat satisfies your hunger. It satiates you so you won’t need to eat as often. With stabilized blood sugars comes the luxury of having energy throughout the day, leaving behind cravings. Think about then you’ve eaten a meal of pasta and bread. Just a few short hours after your meal, you get hungry again.

We’ve all experienced this, and everyone can control this response. Eat a meal with a fatty fish like salmon and a salad dressed with avocado oil and balsamic and you’ll ward off hunger until dinner.

Good Fats Help with Vitamin Absorption

healthy fats and vitamins

Fat soluble vitamins need fat to be absorbed. Vitamin A, E, and K, are all fat soluble. Healthy fats are the taxi cabs that drive these vitamins throughout the blood and into the liver to be used when the body needs them.

In a recent study, fat was shown to enhance the absorption of vitamins like E and K when participants of the study ate oily dressings on their salads.

Good Fats are Heart Healthy

omega 3 eggs heart healthy

Gone are the days of thinking the low-fat, high carb diets are heart healthy. During the time when Americans followed this directive, they kept gaining weight with a rising incident of heart disease.

This was all due to the high levels of insulin that resulted from eating carbs that raised blood sugar which increased the rate or coronary disease. It’s since been discovered that people who eat sea food up to four times a week have greater levels of omega-3s and this can reduce the levels of triglycerides. Heck omega-3 supplementation may even easy rheumatoid arthritis.

How Much Fat Do You Need?

how much fat do you need on keto

On the ketogenic diet, healthy fats should make up somewhere between 50 to 70 percent of the calories consumed daily.

For women, this is the equivalent to about 6 to 8 tablespoons per day while men should get approximately 8-10 tablespoons a day.

But, your body’s current state could impact these general guideline. Factors like your current weight, level of exercise, your genetics, and hunger all impact what you’ll need for optimal function and results.

Here are some sources of good fats:

  • Grass-fed organic beef
  • Dark chocolate
  • MCT oil
  • Coconut Oil
  • Grass-fed organic butter
  • Organic egg yolks

What About Saturated Fats?

saturated fat and ketogenic diet

Saturated fat in butter, red meat, and egg yolks have gotten as bad reputation in the past. IN the 60s it was believed these made cholesterol increase and block arteries stopping blood flow to the heart. This was proven wrong.

It was re-established that saturated does not increase LDL (bad cholesterol). Still, saturated fat has a tarnished reputation.

Here’s the deal on saturated fat. It’s a stable fat, very stable. It’s the least likely fat to cause oxidation. It’s the least likely to cause inflammation and make cell weaker. Oxidized fat increase the risk of heart disease, stoke, and even cancer.

Grass-fed butter is a dear friend to heart healthy keto-ers around the globe. Antioxidants, fat-soluble vitamins, and CLA (conjugated linoleic acid) are good for the brain and your gut.

This is why keto coffee is one of many magical keto beverages. Don’t be shy with butter. Love it and it will love you back.

Monounsaturated Fats: Are they Good or Bad?

monunsaturated fats are heart healthy

Monounsaturated fats (MUFA for short) are good for you. Pistachios have the highest levels of MUFA of all nuts. This is good to know because MUFA’s are in second place after saturated fat.

These fats remain liquid when at room temperature. Have yourself some saturated fat and monounsaturated fats every day. MUFA’s protect the heart and support longevity.

Food High in Monounsaturated Fat

  • Olives’
  • Almonds
  • Eggs
  • Avacados
  • Pork (pasture-raised)

Polyunsaturated Fats: Bad for Keto?

polyunsaturated fat is it bad for keto diet

Let’s get straight to the point about polyunsaturated fat. It could lead to metabolic syndrome and cancer. They are all to often genetically modified. Stay away from the following oils because they are made using toxins.

Don’t Eat These Oils:

  • Soybean
  • Sunflower
  • Safflower
  • Peanut
  • Corn
  • Canola

The reason for this is that they are vulnerable to oxidation due to their instability. They are inflammatory to the body, and inflammation is a detriment to your health causing a wide variety of avoidable diseases.

BUT, there are two essential fatty acids, both polyunsaturated, that are very important: omega-3s and omega-6s. They are unstable, but vital to your health. The tricky part is, you can’t produce these fats on your own. You must get them from food.

Here’s the catch omega-6s cause inflammation and oemga-3s don’t.

Omega-3 Fatty Acids: The 411

omega-3s essentail fatty acid

You can get omerga-3s from supplements or food. Krill oil is the best supplement because it’s readily absorbed. Take one gram or krill oil a day and you’ll be golden. You can get this essential fatty acid from plants but it’s not absorbed as well the other sources.

Best Sources of Omega-3s:

  • Wild caught salmon
  • Sardines
  • Anchovies
  • Grass-fed beef
  • Egg yolk

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There are different types of omega-3s you need to know about:




These come from animal sources, and they are long chained omega-3, a fatty acid. EPA and DHA are a common pair in fish oil supplements. Their functions and make-ups complement one another. These are essential build and supporting the brain.



These come from plant based sources. Like other animals, humans are not able to convert APA to DHA, essential to the brain and the eyes. This is why I choose not to put chia seeds and flax seeds high on my keto shopping list.

If you choose to include these in your daily intake, know there are benefits and it is a personal choice.

Omega-6 Fatty Acids

Omega 6 fatty acids peanuts healthy fats

This is the cautionary fat. Too much of this

type of fat will result in inflammation. When you eat refined vegetable oils: sunflower oil, peanut oil, and certain types of nuts and seeds, you only need a small amount. When you reach of pumpkin seeds or pistachios, limit your consumption.

In small amounts, omega-6s support your brain, grows muscles, and stabilizes your sugar levels.

Be aware, the most common type of omega-6 is linolenic acid. This type converts into another fatty acid called arachidonic acid which promotes inflammation.

The Key to Omega’s is Balance

The Standards American Diet give way to high levels of omega-6s. Soybean oil and corn oil are very cheap to produce. So, food companies use them in processed foods like frozen pizza, cookies, crackers, and popcorn.

Check any bag of junk food in your pantry and chances are you have a stash of this toxin hiding in each bag.

This doesn’t mean you shouldn’t eat this fatty acid at all. You just need to know how much and with which foods. Ideally you should eat an equal parts of omega-6s to omega-3s at a 1:1 ratio.

Omega-6s hide in processed foods so perhaps a more ideal goal would be 4:1 ratio. The relationship between omega-3s and omega-6s are a science all on their own and worth educating yourself about at some time in the future.

Do Trans Fats Deserve the Bad Rap?

Keto Gratitude Guide To Healthy Fats

Simply answered, yes. They are industrially produced oils. Tehy are used because they are cheap ingredients for large food companies and they extend the shelf life of factory created foods.

Products With Trans Fats May Hide:

  • Margarine
  • Fried Food
  • Prepackaged Pastry Items
  • Chips
  • Crackers
  • French Fries
  • Fried Foods

Trans fats are the absolute WORST fat for your health. Due to the inflammatory response your body has to this demond, your risk of stroke increase, heart disease worsens, the risk of stroke increases, and the likelihood of diabetes increases. It even impacts your memory function and can lead to depression.

There are trans fats that are naturally occurring in some dairy and beef products, but these do not pose a health problem when consumed in moderation.

Here’s What You Need to Remember About Fats:

Saturated fat is the most stable fat, followed by monounsaturated fat, then polyunstaturated rated fat. You also learned that fat is made up of glycerol and fatty acids.

Light, heat, and oxygen damage fatty acids, so it’s important you select those having the lower occurance of oxidization.

Be careful with heat. When you cook using fats it’s best to cook at low temperatures. This way you reduce the risk of damaging the fats which can turn a good fat into a dangerous fat.

Stay safe with fats and reach for something more stable like grass fed butter avocado oil, ghee or even bacon grease.

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