The Best Fats to Eat When You’re Keto

The Best Fats To Eat When You’re Keto #keto #lowcarb #highfat

A keto shopping list of the best fats to eat when you’re keto. Each of these best fats are rated on their smoke point so you can AVOID free radical damage and the risks associated with it, including immune disorders, neurodegenerative diseases, cardiovascular disease, cancer, and more.

There are so many oils out there that it can be dizzying to try and figure out which ones to use, why, when, how, etc.

If the wrong oil is used for the job – say you’re sauteing oil with a smoke point of 177°C or 350°F, you’re going to burn the HECK out of your food.

I’m sure all of us at one point has burnt our food because we chose the wrong oil for the job. My first couple of months with keto had its fair share of burnt things. Over the years, I’ve developed a list of my favorite keto oils for cooking, light finishing, and salad dressings so that my food no longer burns… at least not because I used the wrong oil.

Today’s video runs you through a definitive list of every safe keto oil, their smoke points, and how I like to use them. So…if you’re as clueless as I was about what oils to use, and when, or you’re unsure of which oils are the best for your health, it’s a must-watch.

Then next week, I’ll be running through the oils we should be using sparingly and ones to never, ever consume. Or, at least avoid as much as possible.

Are the fats you use on the list?

For video transcript PDF, scroll down.



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  • Why cooking with the wrong oil is bad for your health
  • Smoke points of the best keto oils
  • The omega-6 to omega-3 ratios of common oils
  • How to use oils when you’re on the keto diet


Which of these fats are your favorites? And, how do you use them on a daily basis? Let’s chat about it in the comments!

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Comments | Leave Your Comment

  1. Leanne, I’ve been loving your book “The Keto Diet” and email list for a few weeks now! I switched from regular Bulletproof Coffee to your Rocket Fuel Latte, (lurve it!)and took your advice to have a Carb-Up night last Friday to break a stall and IT WORKED! Yay! Nobody loses harder than I do! Anyway, I wanted your thoughts on MCT oil vs regular VCO. I’m reading some information saying perhaps MCT isn’t “all that”. Apparently we DO want lauric acid in our oil and not just the capric and caprylic acids as in MCT – plus it’s basically a chemically derived substance which concerns me now. Your thoughts?

  2. I was on a very strict Keto regime with Pam Bartha for MS. I was on 50 grams of carbs going on my 7th month. I want to keep it up but up my total carbs. I do not want to lose any more weight. We did not eat ham,bacon or sausages because of nitrates.No caffien or dairy products. I would like to add kefir to my regime and legumes we also did not eat. How much carbs per day is your plan.

  3. We went on the keto diet for 5 weeks. not a crumb of sugar or grain or flour or starch. Lots of fat, an avocado a day, sausage and eggs for breakfast, made one of the Keto dinners each nite. i lost 6 pounds in 7 days 7 in 10 days. then no more weight loss. i am 25 pounds over weight so i have plenty to loose. the only thing i can guess is i ate to many calories. i was a little hungry all day but ok. i was week when i walked each nite i did not have much energy.
    So i gave up and ate all the carbs again put on the 7 pounds and here i am.
    Can i go into Ketosis with one of the Keto shakes? I don’t believe i ever was in Ketosis.

  4. Hi Leanne!
    I am trying to prepare myself (grocery lists, etc.)for the first week of the classic keto from your book. That is a lot of food! What I mean is, I typically food prep because it’s saves me time with 3 kids. Would it be fine to repeat the same breakfast, lunch, dinners, and snack recipes? This is making me feel really overwhelmed.


  6. I’m allergic to eggs and I don’t like avocados what can I use as a substitute????

    • There are plenty of avocado-free fats in this video! Coconut oil and beef tallow are two of my favorites ;)

  7. Well, you went and done it! You’ve started this chick on her way to a BETTER life style!!!! You’ve been such an inspiration on YouTube, so I’m just learning the ropes!!! Thank you so much for sharing your insight!!! You are now on my “bookmark bar”… Thank you!!!! Allie K.

  8. Triued to use the VPHP10 code at vital proteins and it says it’s not valid.., is there a code that is valid now?
    Thanks for any info!

    • Hey! Sorry for that – Vital Proteins was having some issues last week. It should still be valid and working now :)

  9. Thanks for all the info and love what you do. However, the big pink link, just took me to an email signup and I already get your emails. The screen goes gray, no PDF, just nothing. I’ve tried several times. Any suggestions?

    • The transcript gets emailed to you so that’s why it asks for your email address. Did you receive it by email? If not, message my team here and we’ll send it over!

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