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When following a keto diet, it’s important to understand the role of fats and oils in achieving ketosis. While it may seem counterintuitive to increase fat intake, it’s the key to success when it comes to this high-fat, low-carb diet. One type of fat that’s particularly beneficial on the keto diet is coconut oil. Not only does it contain medium-chain triglycerides (MCTs), which are easily converted into ketones by the liver, but it also has antiviral and anti-inflammatory properties. Incorporating coconut oil into your keto diet is easy. You can use it for cooking and baking in place of other oils, or simply add it to your morning coffee for a boost of healthy fat. Just be sure to start slowly, as too much coconut oil too quickly can lead to digestive issues. Another great source of healthy fats on the keto diet is MCT oil. This liquid form of coconut oil is more concentrated in MCTs, making it an even more efficient source of ketones. Like coconut oil, MCT oil can be added to coffee or used for cooking and baking. When choosing oils for cooking on the keto diet, it’s important to go for those with high smoke points. This means that they can withstand high temperatures without breaking down and becoming harmful. Some good options include avocado oil, ghee, and tallow. But it’s not just about oils. Fatty meats, such as bacon and pork belly, are great options for the keto diet, as are high-fat dairy products like cheese and heavy cream. Nuts and seeds are also a good source of healthy fats, as long as you stick to those with low net carb counts like macadamia nuts, pecans, and chia seeds. When following a keto diet, it’s important to pay attention not just to the amount of fat you’re consuming, but also the type. Focus on healthy fats like those found in coconut oil, MCT oil, fatty meats, and nuts and seeds, and you’ll be well on your way to achieving ketosis and reaping the many health benefits of this unique eating plan.

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