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As someone who is exploring the keto diet, you may have heard a lot of buzz surrounding fat intake. After all, this high-fat, low-carb diet is all about entering a state of ketosis, where your body burns fat for energy instead of carbohydrates. But how much fat should you be eating to lose weight on keto? And what are the best sources of healthy fats to incorporate into your daily meals? When it comes to fat intake on the keto diet, there is no one-size-fits-all answer. It largely depends on your individual caloric needs and goals. However, a general guideline is to aim for approximately 70-80% of your daily caloric intake to come from healthy fats. This can range anywhere from 120-200 grams of fat per day, depending on your specific needs. But don’t let that amount scare you off. Incorporating healthy fats into your diet can actually be quite delicious. Some of the best sources of healthy fats for the keto diet include: - Avocado: Avocados are a great source of monounsaturated fat, which has been shown to reduce inflammation and lower the risk of heart disease. Plus, they’re versatile and can be added to salads, smoothies, and even used as a substitute for mayonnaise in recipes. - Coconut oil: Coconut oil contains medium-chain triglycerides (MCTs), which are quickly metabolized by the liver and converted into ketones for energy. It also has antimicrobial properties and can aid in digestion. Try using it in your morning coffee or tea, or in place of traditional cooking oils. - Nuts and seeds: Nuts and seeds are high in healthy fats and protein, making them the perfect snack for the keto diet. Almonds, macadamia nuts, chia seeds, and flaxseed are all great options. - Olive oil: Olive oil is a staple in the Mediterranean diet, which has been shown to have numerous health benefits. It’s high in monounsaturated fats and has anti-inflammatory properties. Use it as a salad dressing or in cooking. - Fatty fish: Salmon, mackerel, and sardines are all high in omega-3 fatty acids, which have been shown to reduce inflammation and lower the risk of heart disease. Try incorporating them into your meals a few times per week. Incorporating these healthy fats into your diet can not only help you reach your weight loss goals on the keto diet, but also provide numerous health benefits. Just remember to listen to your body and adjust your fat intake as needed based on your individual goals and needs.

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Healthy Fats List: Best Sources To Eat On Ketogenic Diet

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