Macronutrients — Fats

Fats do not raise insulin levels, and are generally not as harmful as they are painted to be. There are however some fats that are really bad for you.

Fish

Fish

Fish

Fatty fish like salmon, sardines, mackerel, and anchovies are rich in omega-3 fatty acids. These are among the healthiest fats you can eat and actively support heart and brain health.
Animal-Based

Animal-Based

Animal-Based

Butter, lard, tallow, and egg yolks are animal-based fats that can be consumed in moderation. They are more stable for cooking than most vegetable oils.
Plant-Based

Plant-Based

Plant-Based

Avocado, olive oil, and coconut oil are excellent plant-based fats. Avocados in particular are rich in monounsaturated fats and are highly recommended on a keto diet.
Nuts & Seeds

Nuts & Seeds

Nuts & Seeds

Almonds, walnuts, chia seeds, and flaxseeds are great sources of healthy fats. They also provide fibre and micronutrients. Watch portion sizes as calories add up quickly.