Fat sources
Fat sources are the cornerstone of a ketogenic diet. Without sufficient fat, the ratio cannot be achieved. Here are the most common fat sources and how they are used.
Butter and ghee
Butter is a natural and versatile fat source. It can be used for frying, in sauces and melted over vegetables. Ghee is clarified butter without water and milk protein – it tolerates higher temperatures.
Olive oil and rapeseed oil
These oils are versatile and have good flavor. Use in salad dressings, over vegetables or for light frying. Weigh the oil in grams – one tablespoon is approx. 13–14 g, but weigh to be sure.
MCT oil
MCT oil is a popular fat source in therapeutic ketogenic diet. It is quickly converted to ketone bodies and has a neutral flavor. It can be mixed into food, drinks or sauces. Should not be used for high-heat frying.
Cream and sour cream
Heavy cream (36–40% fat) and sour cream are good fat sources in sauces, soups and desserts. They also give a creamy consistency. Light products have too much carbohydrate and too little fat.
Oil from nuts and avocado
Avocado is a naturally fat-rich fruit with little carbohydrate. Avocado oil is neutral in flavor and good for frying. Walnut oil and olive oil can be used in dressings, but in moderate amounts.