The Basics

High Fat Sources To Include In Your Healthy Diet

There are healthy fats and there are the fats you want to avoid at all cost, even while eating Keto. But, you want to make sure you are taking in the correct types of fats. Don’t stress or make the Keto diet too difficult. Focus on what you can have vs what you cannot have. And, stick to the mother flipping basics. Here is what that includes:

Saturated and Monounsaturated Fats

• Butter or ghee
• Avocados
• Macadamia nuts
• Coconut butter
• Cocoa butter
• Egg yolks
• Coconut oil
• Olive oil
• MCT oil
• Avocado oil
• Nuts and seeds or nut butter
• Fatty fish

Proteins

• Beef
• Poultry
• Pork
• Fish
• Shellfish
• Organ meats
• Eggs
• Lamb
• Goat

Vegetables

• Kale
• Spinach
• Swiss chard
• Bok choy
• Lettuce
• Radicchio
• Brussels sprouts
• Broccoli

Other options:

• Onions
• Bell peppers
• Asparagus
• Celery
• Cucumber
• Zucchini
• Cauliflower

Fruits

• Strawberries
• Blueberries
• Raspberries
• Cherries
• Cranberries
• Mulberries

Sauces

• Yellow mustard
• Ketchup (sugar free)
• Mayonnaise
• Horseradish
• Hot sauces
• Worcestershire sauce
• High-fat dressings with low or no added sugars

Herbs and Spices

• Basil
• Oregano
• Parsley
• Rosemary
• Thyme
• Cilantro
• Cayenne pepper
• Chili powder
• Cumin
• Cinnamon
• Nutmeg
• Lemon or lime juices
• Salt and pepper

Sweetners

• Stevia
• Erythritol
• Monk fruit
• Swerve
• Xylitol

Dairy

• Full-fat yogurts
• Mayonnaise
• Heavy Whipping cream
• Sour cream
• Cottage cheese
• Cream cheese
• Parmesan Cheese
• Swiss Cheese
• Feta Cheese
• Cheddar Cheese
• Brie
• Monterrey Jack
• Mozzarella
• Bleu Cheese