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Good Fat versus Bad Fat

Let’s talk about “good” fats versus “bad” fats for a moment. Generally, on a ketogenic diet, 60-70% of your food should be coming from fat. But not just any fat. Good fats. Yes, this means not all fats are created equal! There are several types of “bad” fats that you should definitely steer clear of. 

Most people starting the ketogenic diet initially fail to differentiate between good fats and bad fats. This is commonly referred to as “dirty keto”, which allows bad fats like processed and fast foods. A dirty keto diet not only lacks essential nutrients but can actually do more harm than good because of the inflammatory effects of eating bad fats. Watch this to find out what fats help you get into ketosis.

The most common misconception about fats is that fats cause high cholesterol. This is false. Research shows that cholesterol is actually an issue of too much sugar and processed bad oils, not an issue of too much good fat, even saturated fats like coconut oil. 

Also, it might be helpful for you to know why your body creates and puts on fat. Fat actually services an important purpose. From the body’s perspective, it’s trying to save your life by storing excess sugar, insulin, toxins, in the form of fat. 

Become a fat burner!

Now that you understand more about fats, it’s time to become a fat burner! The ability to switch between being a fat burner and a sugar burner is the definition of metabolic flexibility, and is key to avoiding or overcoming metabolic syndrome, which is characterized by conditions like abdominal obesity (aka stubborn belly fat), Type 2 diabetes, cardiovascular disease, high triglycerides and low HDL cholesterol.

Good fats fall under the category of saturated and monounsaturated fats. While unhealthy or bad fats fall into the categories of trans fats, hydrogenated fats and polyunsaturated fats.

Good fats I recommend are: 

  • Grass-fed ghee
  • Avocados
  • Avocado oil
  • Cod liver oil
  • MCT oil
  • Flax, hemp and chia seeds
  • Raw nuts 
  • Nut butters
  • Raw butter and cream*
  • Raw cheese*
  • Coconut oils**

*Use these in moderation if trying to stimulate autophagy because they have some protein

**Coconut oils can cause cholesterol to rise if your liver or small intestines are stressed. Watch this video on coconut oil to find out more.

Bad fats I recommend avoiding are:

  • Vegetable oils like canola, corn, safflower, soy and sunflower oils
  • Commercial dressings
  • Margarine and shortening
  • Fried foods, like french fries, deep-fried fast foods, donuts
  • Baked goods like cookies, biscuits, rolls, pastries
  • Processed and packaged snack foods like crackers, popcorn and chips
  • Frozen dinners
  • Processed meats like sausage, pepperoni, hot dogs, etc
  • Cake mix and frosting
  • Pie crust and pizza dough
  • Ice cream 
  • Candy bars
  • Pancakes and waffle mix
  • Creamers


2020-09-28T13:03:18+00:00Health, Nutrition|


  1. Lori Viti December 11, 2020 at 3:12 pm - Reply

    Do you not recommend olive oil as a good fat?

    • Jessica Coots December 13, 2020 at 8:29 pm - Reply

      Olive oil is a good fat, as long as it is not heated

  2. Julie July 5, 2021 at 7:33 am - Reply

    Does coconut oil become a bad fat when heated for cooking? What fats can you cook with?

    • Martha December 28, 2022 at 5:45 pm - Reply

      Avocado oil, coconut oil and animal fats are good for cooking.

  3. Myra Montgomery July 5, 2021 at 7:28 pm - Reply

    How often a day are you to do the salt replacements?

  4. Jessica Lombardo August 11, 2021 at 5:45 pm - Reply

    Why are nut butters okay when nuts have quite some PUFAs to varying degrees? Are any oils okay heated?

  5. Amanda Hammond February 7, 2022 at 9:36 pm - Reply

    Is palm oil a good or bad oil??

  6. Amy June 3, 2022 at 6:15 pm - Reply

    I’d also like to know if palm oil is good or bad!

  7. Donna July 22, 2022 at 1:40 pm - Reply

    I eat a protein bar with palm oil in it, is that healthy or not?

  8. Cherie Morgan August 5, 2022 at 12:24 pm - Reply

    I was wondering if there was a recommended brand for the caster oil? Also, What does nuts mean? Is there a more specific list available with examples? Thank you!

  9. Tammy May 2, 2023 at 10:49 pm - Reply

    What about beef, chicken or pork fat? Aren’t they considered good fats?

  10. Charlie Burgess May 3, 2023 at 8:24 pm - Reply

    Hi can you recommend any recipes to follow for a ketogenic diet please? I am trying to plan meals and shop in advance. Thank you

  11. Sharon Dewey-Zavacki July 21, 2023 at 11:25 am - Reply

    I’m allergic to nuts and avocados. What are good the fats for me?

  12. Inbal August 2, 2023 at 12:36 pm - Reply

    The “good oils” that we add for the tea and coffee, is only at the eating time?

  13. Trudi August 20, 2023 at 10:06 am - Reply

    Is hemp or flax oil ok?

  14. Angela Henry August 26, 2023 at 10:13 am - Reply

    Please advise, are cold pressed mustard oil and cold pressed groundnut oil good fata

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