As a vegetable technically a fruit , tomatoes are naturally fat-free. Chicken breast, depending on how it is prepared, is both low-fat and an excellent protein source. Like salmon, it is very low in carbs. Avoid recipes that call for breading which adds carbs and creamy sauces which add fat.

Game meats, such as venison and elk, are very lean, plus they're an excellent source of protein, carnitine, and zinc. Broth or stock can be used as a base for soups, stews, and sauces. It can also be used in other recipes to keep meats moist during cooking so you need less fat or oil.

Note that broths and stocks can be high in sodium, so consider choosing a low-sodium option. Berries are high in vitamins and antioxidants. They are virtually fat-free and are among the lowest-carb fruits.

They make a great dessert or a nice addition to a salad. Salmon is not low in fat, but it is rich in omega-3 fatty acids, which are good for your cardiovascular system. It's also an excellent source of lean protein and contains an antioxidant called astaxanthin.

Low fat and low carb diets are not right for everyone. If you've chosen to follow one of these eating plans, be sure that you are consuming enough calories to meet your daily requirements and that you are eating a range of nutritious foods to get the vitamins and minerals you need.

Reach out to a registered dietitian if you need help putting together a personalized plan. Squash, summer zucchini, includes skin, raw. FoodData Central. Department of Agriculture. Department of Health and Human Services and U.

By Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. Use limited data to select advertising.

Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. As for weight loss benefits, one study those who ate eggs for breakfast, decreased their calorie intake by nearly calories a day - which could help lead to significant weight loss in some people 7.

Almonds are a popular health food for good reason. They contain high amounts of heart-healthy fats, and pack some fiber and protein - all of which are associated with better appetite control 7 , 8. In addition, almonds are a good source of vitamin E, iron, and magnesium.

There are also quite a few studies linking nut consumption, including almonds, to weight loss 9. Not a fan of almonds? Pretty much all nuts are a source of healthy fat and contain a variety of important nutrients.

Try pistachios, walnuts, peanuts, macadamia nuts, cashews, or pecans instead. Chia seeds are not only healthy high-fat food, but they have a unique property that gives them extra weight loss benefits.

When combined with water - like when you are digesting them - chia seeds can absorb up to 12 times their volume. This effect may also help lower cholesterol and promote better blood sugar control This gel effect is what makes chia seed pudding come to life. Check out this keto-friendly pumpkin chia pudding recipe.

Chia seeds are also a source of plant-based omega-3s, or ALA fats, which are not quite the same as the omega-3s you get from fish, but still offer great heart health benefits Seeds in general are an excellent option for healthy plant-based fats.

Try adding in more sesame seeds, pumpkin seeds, sunflower seeds, and flax seeds to get various health benefits and key nutrients into your diet. Avocados are one of the few fat-containing fruits we know of and a staple to any healthy keto diet.

They are also a good source of omega-3s, vitamin C, vitamin E, potassium, and folate and pack a good amount of fiber. And this nutrient-dense fruit might also support more weight loss, by helping to keep you feeling fuller longer Plus, avocado pairs well with just about everything you can think of and works as a great substitute for other types of fat like butter, mayonnaise, and cream.

Eating peanut butter has been associated with appetite control, blood sugar control, weight loss, and heart health to name a few 13 , 14 , In addition, peanut butter is a good source of protein, magnesium, and vitamin E.

Just keep an eye out for brands that include added sugar, as this will increase the carb count a bit. Olives are the nutritious, fatty fruit behind the benefits associated with olive oil consumption.

Research suggests that the notable antioxidant properties in olives and olive oil may promote heart health and bone health 16 , 17 , Chocolate is not typically thought of as a fat or even a low-carb food, but some dark chocolate - and cacao in particular, is a high-fat food that is rich in beneficial antioxidants.

Cacao is linked to improved mood, heart health, brain health, and even weight loss 19 , 20 , 21 , Some studies suggest that cacao might help reduce appetite and increase fat oxidation, supporting better weight management 23 , Tahini is sesame seeds ground into a paste that is often used in hummus or baba ganoush.

Just as other seeds are high in healthy fats, tahini is no exception. Bu tits are also a source of protein, fiber, phosphorus, calcium, and iron. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Just like the recent popularity of the Mediterranean diet , the ketogenic diet has gained wider attention of late.

It seems like every key player in the wellness community, from nutritionists to celebrities like Halle Berry , has commented—if not enlisted themselves—on this particular eating regimen.

Its premise is simple: Cut back on carbs and load up on healthy fats and protein because, believe it or not, the term "healthy fats" is not an oxymoron.

They do exist. The goal of the keto diet is for the body to reach a state of ketosis, which, according to Kelly LeVeque , is when " there is a decrease in the production and utilization of glucose.

There is also a decrease in the breakdown of protein found in your muscles to be used for energy. So your body burns fat without sacrificing any muscle.

Meet the Expert. Kelly LeVeque is a holistic nutritionist, wellness expert, celebrity health coach, and best-selling author of Body Love. Her A-list clients include Jessica Alba, Molly Sims, and Chelsea Handler.

She is based in Los Angeles. In other words, your body learns to burn an alternative energy source for fuel, not the traditional carbohydrates or protein.

Instead, it burns fat as its main energy source, which can lead to weight loss, muscle retention, and maintenance of metabolic rate. Exciting, right? In order to reach ketosis, though, you need to know what to eat. We're talking about keto-approved healthy fats that will fuel your body while keeping you feeling full and satiated.

Keep scrolling to see the 10 healthy fats that nutritionists recommend eating as part of a healthy keto diet. Spoiler alert: Avocados made the list. According to Lyuda Bouzinova , co-founder of Mission Lean , ACE-certified fitness nutrition specialist, and personal trainer, "Healthy fats are those that come from single-ingredient, all-natural foods like avocado, nuts, and salmon.

They are listed under monounsaturated and polyunsaturated fat on the nutrition label. They are important to consume for general health—to avoid disease, improve heart health, and boost your brain functioning.

Consuming the proper amount of healthy fats is crucial for your body and mind to function properly and stay healthy. That's why she recommends eating Brazil nuts, which are a natural source of healthy fat, much like walnuts.

We like the fact that they're easy to incorporate into a number of dishes, especially when it comes to breakfast. By the way, if you want to pair healthy fats with something sweet, reach for some strawberries. They're rich in ALA, which is a type of omega-3 fatty acid. We consume too may omega-6s, and we should ideally maintain a ratio of one to one.

Americans hover more around 15 or 17 to one of six to three. Chia seeds are kind of a wunderkind of the wellness community.

To best support your health on the keto diet , choose fats from nutrient-dense , whole foods and avoid those that come from ultra-processed oils, meats, and fried foods. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

The keto diet limits how many carbs you can eat. This article explains what not to eat on keto, so you can stay on track. The ketogenic diet is a very low carb diet with numerous health benefits.

Discover 20 nutritious foods you can eat on keto. The low-carb ketogenic, or keto, diet can be an effective tool if you're trying to shed pounds, but some things may sabotage your weight loss efforts….

The ketogenic diet is generally healthful for most people and can even help lower cholesterol levels in the long term. However, some people may need…. Some fats are better for you than others and may even promote good heart health.

Know the difference to determine which fats to avoid, and which to…. Discover which diet is best for managing your diabetes. Getting enough fiber is crucial to overall gut health.

Let's look at some easy ways to get more into your diet:. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 14 Healthy Fats for the Keto Diet Plus Some to Limit. By Ansley Hill, RD, LD on March 31, How we vet brands and products Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process.

Was this helpful? Share on Pinterest. Avocados and avocado oil. Nut and seed butters. Flax seeds. Hemp hearts. Chia seeds. Olives and cold-pressed olive oil. Coconuts and unrefined coconut oil.

Cacao nibs. Full-fat Greek yogurt. Fatty fish. Whole eggs. Fats to limit on keto. The bottom line. How we reviewed this article: History.

Mar 31, Written By Ansley Hill. Share this article. Read this next. By Lisa Wartenberg, MFA, RD, LD. By SaVanna Shoemaker, MS, RDN, LD and Franziska Spritzler.

By Jillian Kubala, MS, RD. This process ensures that your body can efficiently absorb and utilize these nutrients. Cholesterol, which is in dietary fat, produces hormones in the body.

Consuming adequate amounts of healthy fats can help ensure that the body has good cholesterol levels. The fat-soluble vitamins mentioned aboveare also necessary for the proper functioning of the endocrine system , which is responsible for building and regulating hormones.

In addition to providing the raw materials needed to produce hormones, dietary fats can also help regulate hormone function by soothing irritation. A diet rich in omega-3 fatty acids can help address irritation and support balanced hormone levels. Insulin is a hormone that helps control blood sugar levels.

Healthy fats can help slow the absorption of carbohydrates and sugars, which can help support balanced insulin and blood sugar levels , supporting healthy hormone function. ngesting too much sugar or refined carbohydrates can lead to insulin resistance, disrupting the delicate balance of hormones in the body.

One of the main principles of the ketogenic diet is consuming a high-fat diet. However, it's important to remember that not all fats are created equal, and the quality and quantity of dietary fat you consume can affect your health and weight loss goals.

The amount of fat you should consume on a ketogenic diet depends on lifestyle factors such as your activity level, body composition, and weight loss goals. A general rule is to aim to get at least 70 percent of your daily calories from healthy fats.

In general, keto-friendly whole-food fat sources are low in carbohydrates and full of other micronutrients. Here are some excellent keto-friendly fats to include in your diet:.

Avocados are high-fat foods that are rich in heart-healthy monounsaturated fats, fiber, vitamins C, K, B6, and potassium. The fiber in avocados can also help support digestion and promote feelings of fullness, which may aid in weight management. Nuts and nut butters are convenient and tasty sources of healthy fats, fiber, and protein and are generally low in carbohydrates.

Some of the best options include almonds, macadamia nuts, pecans, and almond or peanut butter. Keep in mind that nuts still contain some carbohydrates and should be consumed in moderation. To avoid exceeding daily calorie needs, make sure to carefully measure portions of nuts. Seeds contain healthy fats, fiber, and minerals like magnesium, zinc, and selenium, which can support overall wellness.

Incorporating a variety of seeds like chia seeds, flaxseeds, and pumpkin seeds is a great way to boost your nutrient intake.

They can be eaten on their own as a snack or added to meals like salads and yogurt. Seeds are also a great source of dietary fiber, which can aid in digestion and help you feel full and satisfied after meals.

Adding seeds to your diet can be as simple as sprinkling them on your dishes or mixing them into your favorite recipes. Coconut oil is rich in medium-chain triglycerides MCTs , which the liver can easily convert into ketones, and provides a quick energy source.

Substituting butter with coconut oil in baked goods makes for an excellent dairy-free option. Unlike dairy products, coconut oil does not contain lactose or casein, common allergens that can cause digestive issues in some individuals.

Additionally, coconut oil has a mild, sweet flavor that enhances the taste of baked goods such as muffins, cookies, and cakes. MCT oil is a concentrated source of medium-chain triglycerides MCTs.

It has a neutral taste that can work for various recipes, prolong satiety, and support weight loss efforts. You can add MCT oil to coffee and smoothies or use it for cooking to increase your daily intake of healthy fats.

Start with small amounts of MCT oil to avoid digestive discomfort. Greek yogurt is a high-protein, low-carbohydrate source of healthy fats. It is also a good source of probiotics, which can help to support gut health. Try adding it to smoothies, using it as a base for dips, or eating it as a snack with nuts and berries for a yummy treat.

Greek yogurt is also a versatile ingredient for both sweet and savory dishes. For example, you can use it to replace sour cream or mayonnaise in recipes to reduce the dish's overall calorie and fat content while providing a creamy and flavorful texture.

When buying Greek yogurt, choose plain, unsweetened varieties to avoid added sugars and artificial sweeteners. Fatty fish, such as salmon, mackerel, and sardines, are a source of omega-3 fatty acids, essential vitamins, and minerals like selenium.

They are also a good source of protein and healthy fats. Try grilling, baking, or poaching fatty fish like salmon, mackerel, or sardines for a tasty and nutritious meal. Cheese is delicious and provides various essential nutrients such as calcium, vitamin D, and vitamin K2. In addition to their nutrient content, some cheeses are low-carbohydrate foods, making them an ideal snack or addition to a ketogenic diet.

One tablespoon tbsp offers calories and Like olive oil, avocado oil is rich in anti-inflammatory MUFAs, but one of the biggest benefits to using avocado oil is that it stands up to high-heat cooking.

Per the USDA , 1 tbsp of avocado oil has calories, 14 g of fat of which 1. For example, 1 tbsp of almond butter offers 98 calories, 3. And if you opt for whole almonds , the USDA lists calories, 6 g of protein, Whitmire recommends these seeds because they both offer omega-3 fatty acids.

For example, a past article cited research that linked consuming more omega-3s and fewer omega-6s led to a lower risk of insulin resistance — the hallmark of type 2 diabetes — and obesity, among other protective health benefits.

The USDA says 1 oz of chia seeds has calories, 4. And 1 tbsp of ground flaxseed has 37 calories, 1. Just be sure to buy ground flaxseed so your body can absorb the omega-3s. The AHA recommends consuming fish at least twice per week, emphasizing fatty fish, such as salmon, sardines, mackerel, and bluefin tuna, which are packed with heart-healthy omega-3 fatty acids.

Research shows that consuming 20 g of fish per day just under 1 oz is associated with a 4 percent lower risk of heart disease and heart disease-related mortality, per a meta-analysis published in Nutrients in August However, fewer than 1 in 5 people eat the recommended amount of fish per week, according to the Harvard T.

Chan School of Public Health. A 3-oz serving of salmon about the size of a checkbook, per University of Rochester Medical Center [PDF] offers calories, Cheese is a controversial keto diet addition.

A past meta-analysis suggested that cheese eating was associated with a 10 percent lower risk of heart disease and stroke for those consuming about 1. Keep in mind that some cheeses are more keto-friendly than others!

Adding heavy cream or half-and-half to your coffee is one way to get an additional source of fat into your day, says Keatley.

A serving size, or 1 tbsp of heavy cream, has 51 calories and 5 g of fat 3. Trendy coconut oil has been credited as a cure-all for health ills — and you may think you should consume as much as you want while following the keto diet.

But some argue that coconut oil is different, Keene adds, since its fat is made up of medium-chain triglycerides fatty acids that the body metabolizes more quickly and are less likely to get stored by the body as fat.

Eat healthier unsaturated sources of fat first, and moderate amounts of saturated sources like coconut oil, advises Keene. And if you do choose to consume coconut oil, keep in mind that 1 tbsp offers calories, Whole milk does have a good amount of fat — 8 g per cup, per the USDA — but that fat comes alongside plenty of net carbohydrates,