Many healthy fats come alongside healthy proteins, so you can find more healthy fats within the protein section. Here is a list of healthy fats for your ketogenic diet. He goes on to mention that if you do a ketogenic diet with unhealthy fats, it’s worse than not doing it at all as these bad fats “kick off a storm of free radical damage within your mitochondria.” Something I learned from the book Fat For Fuel is that most vegetable oils are made from GMO plants which are full of glyphosate (Roundup). They are also more prone to oxidation and are known to contain higher amounts of pesticides. Why you must stay away from bad fats: Unhealthy fats will distort your omega-6 to omega-3 ratio. The rule of thumb with bad fats: Say goodbye to grocery stores’ inner isles and stay away from anything packaged, processed or artificial. This is why looking at Paleo food lists is a wise choice for your ketogenic diet – they keep you away from anything that is processed and packaged. You want to avoid trans fats as well. Things with trans fats (hydrogenated fat) range from store-bought mayonnaise, peanut butters, and salad dressings.

The list of unhealthy fats to avoid spans past these oils. Processed fats to stay away from include canola oil, vegetable oil, peanut oil, cottonseed oil, corn oil, soy. All fats are not equal, however, and for this reason, you must do your very best to consume only high quality, healthy fats.īad Fats: Anything processed. When you’re eating low carb high fat, you must get most of your day’s calories from fat.

Let’s start off with an integral part of a ketogenic diet, healthy fats. Here is the link to the Keto Food List PDF Download So let us begin this keto list with the foods with healthy fat. You can use this to build out your keto diet grocery list. I will split up the foods according to keto macronutrients:Īs well as the food type dairy, meats, nuts, veggies, etc.Īll will have low net carbs, including the low net carb vegetables on the list.

Macro friendly grocery list