• Linda Marquez Goodine

Top Sources of Fat When Doing Keto


Challenged by all the different fats out there? Don't know which fats to include into your new keto lifestyle? Here are the top sources of fats when starting a keto lifestyle.


  • MCT Oil-Medium Chain Triglycerides, typically found in coconut and palm oils, is one of the top sources of fats due to the body’s ability to easily digest by passing directly to the liver and immediately converting to energy. MCT oil is great for weight-loss support.

  • Coconut Products-Coconut flour, flakes, oil, and butter not only provide enough fat, but are also rich in vitamins and minerals to include manganese, calcium, selenium, phosphorus and potassium. The fiber content in coconut products are a great digestion aid.

  • Grass-fed Butter-Not all butters are created equal. Therefore, if you are looking for a great fat option with added benefits, grass-fed butter may be the answer. Butyrate, a compound found in butter, is known to improve gut health, insulin, sensitivity, and even prevent cancer. Grass-fed butter is a top ingredient in bulletproof coffee.

  • Extra Virgin Olive Oil-Packed with vitamins E and K and antioxidants, EVOO is ideal for adding to salads and preferably to be consumed cool to avoid oxidation when heated.

  • Avocados and Avocado Oil-Avocados, which are technically a fruit, are an ideal source of fiber, potassium, magnesium, vitamins A, C, E, K, and B and can be essential for weight-loss and cardiovascular support.

  • Flaxseed and Flaxseed Oil-Studies have shown that lignans, found in flaxseed, have the capacity to reduce cancerous tumors, in addition to improving conditions such as hypertension, diabetes, arthritis, and cardiovascular disease to name a few.

  • Chia Seeds- A popular ingredient in smoothies, chia seeds contain approximately 30% of daily magnesium requirements, 18% of calcium, and a great source of omega-3 fatty acids.

  • Fatty Fish-Fatty fish contain two types of omega–3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA is necessary for brain development healthy function. When possible, make sure that fish is wild-caught salmon as this is the best and cleanest option.

When possible, opt for organic sources from a reputable source.


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* These statements have not been evaluated by the Food and Drug Administration. This information or products mentioned are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before starting any new dietary regime or use of any these products.

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