Fats are essential for the keto diet. Ironically they are the so-called “bread and butter” of your diet. Fats will be the main source of calories in your daily food intake, so it’s vital to find fatty foods that you can enjoy so the ketogenic ride will be more pleasant.

You can add fats to your meals, sauces, make them into fat bombs or eat them as a keto snack.

You are going to love it.

You are probably well-aware that there are many different types of fats when it comes to fatty foods. There are fats that are good for you and there are fats that aren’t so good for your body. Some are more beneficial than others. Here is a quick overview of types of fats out there.

Both omega 3 and omega 6 are essential fatty acids that the body needs for brain function and cell growth. Polyunsaturated fats can lower your LDL (bad) cholesterol. Our bodies don’t make essential fatty acids, so you can only get them through food or supplements.

The problem is that studies have shown that Western diets are often deficient in omega 3 fatty acids. The balance is often very unfavorable (16:1), where ideally it should be 1:1. This is why you need to balance between your omega 3’s and omega 6’s.

You probably already are getting enough omega 6 through food, focus on increasing your Intake of omega 3. Eating things like salmon, tuna and trout will help you keep the Omega 3’s balanced. If you don’t like fish then alternatively you can take omega 3 supplements.

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The keto diet is a high-fat, moderate-protein and low-carb diet. But this does not mean that you cannot eat any carbohydrates at all. When on a keto diet, you are going to juggle with vegetables and fruits as far as carbohydrates go.

We all know that vegetables are crucial for a healthy lifestyle and they contain a lot of healthy nutrients, but bear mind that not all vegetables and fruits are created equal when you are eating a low-carb, ketogenic diet.

Low carb vegetables can be very beneficial if mixed properly with your ketogenic diet. To clear the air, we will now go over which vegetables and fruits are good to eat in abundance which of them should be limited or completely avoided.

Vegetables are an important part of any diet (low carb or not). But the problem is that not everyone knows which vegetables are more keto-friendly and which of the one should avoid completely when doing a ketogenic diet.

The best right type of vegetables has high nutritional value and most of the time is dark color or leafy. The rule of thumb as far as vegetables go is to eat vegetables which are grown above the ground and are leafy greens – for example spinach and lettuce. And as always, if possible prefer organic vegetables.

What about vegetables that grow below the ground? Are they off limits? Well, it really depends, but there are veggies that you can consume which are grown below the ground, but consume them in moderation, as the carbs will add up very quickly. Often the best way to consume the ground veggies is to use them to add flavor to your food (e.g. onions).

As a conclusion, there is no one size fits all rule, you just need to keep looking for the vegetables with the lowest net carbs and count your macros.

Probably one of the most popular questions for any newbie ketoer: can you eat fruits when doing the ketogenic diet? Well, in short, try to avoid it as much as possible. If needed, eat berries, but also in moderation. Bear in mind, that fruits are candy from nature and they are full of sugar.

For anyone starting out with the keto diet, fruit is often a big confusion point. Fruit is healthy in general, but it also contains usually a lot of carbs, which does not fit into our ketogenic regimen. In most cases, one piece of fruit would take up the majority of your daily carbohydrate intake.

Can I eat a banana while on a keto diet? The answer is no.

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