The Keto Diet: Good Fats vs. Bad Fats


The ketogenic diet, often referred to as the keto diet, has gained popularity for its potential to help individuals lose weight and improve various aspects of health. One of the fundamental principles of the keto diet is the emphasis on consuming healthy fats. However, not all fats are created equal. In this article, we will explore the distinction between good fats and bad fats in the context of the keto diet.

Good Fats

Good fats, also known as healthy fats, are essential for the body’s optimal functioning. On a ketogenic diet, good fats play a crucial role in providing energy and helping maintain ketosis, a metabolic state where the body primarily burns fat for fuel. Here are some examples of good fats:

Monounsaturated Fats: These fats are found in foods like avocados, olives, and nuts. They are known for their heart-healthy benefits and can help increase the levels of HDL (high-density lipoprotein) or “good” cholesterol in the body.

Polyunsaturated Fats: Omega-3 and Omega-6 fatty acids are essential polyunsaturated fats that support brain health, reduce inflammation, and promote cardiovascular well-being. Sources include fatty fish like salmon and flaxseeds.

Saturated Fats: While traditionally considered “bad” fats, recent research suggests that not all saturated fats are equal. Some sources of saturated fats like coconut oil and grass-fed butter are considered healthy when consumed in moderation.

MCT Oil: Medium-chain triglyceride (MCT) oil is a source of quick energy and is often used by individuals on the keto diet to enhance ketone production.

Fatty Meat: When following a keto diet, consuming fatty cuts of meat like beef and pork can provide both protein and healthy fats.

Bad Fats

Bad fats, on the other hand, can contribute to various health problems when consumed excessively. The keto diet encourages avoiding or limiting the following types of unhealthy fats:

Trans Fats: Trans fats, often found in partially hydrogenated oils, are known to raise the risk of heart disease. They should be completely avoided.

Processed and Refined Oils: Oils like soybean, corn, and vegetable oils are high in Omega-6 fatty acids, which, when consumed in excess, can lead to inflammation. On a keto diet, it’s best to limit these oils.

Fast Food and Processed Junk Food: These foods often contain unhealthy fats, trans fats, and are also loaded with additives and preservatives, making them unsuitable for a keto diet.

Highly Processed Meats: Certain processed meats, such as bacon and hot dogs, may contain unhealthy fats and added sugars, which are not ideal for a keto diet.


The keto diet places a strong emphasis on consuming good fats while avoiding bad fats. Good fats provide essential nutrients and promote ketosis, which can lead to weight loss and various health benefits. In contrast, bad fats, such as trans fats and some processed oils, can contribute to health issues when consumed in excess. It’s essential to make informed choices when following the keto diet to reap the full benefits of healthy fats while minimizing the risks associated with unhealthy ones.

Always consult with a healthcare professional or nutritionist before starting any diet, especially a high-fat diet like keto, to ensure it’s suitable for your individual needs and goals.

YouTube Video Are You Using the Correct Fats on the Ketogenic Diet? – Dr.Berg
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