While the article seems a little behind the times regarding meat and saturated fats there is still some good information for people looking for a substitute for vegetable oils and/or seed oils. If you’re in the store and don’t know what to choose here are some good alternatives.
What is clear is that unsaturated fat has a positive impact on health. In 2016, researchers investigated a large population study that had followed people for three decades. They found that consuming higher amounts of unsaturated fat was associated with a lower risk of mortality.
According to Harvard School of Health, foods that contain unsaturated fat include:
avocados and avocado oil
nuts, such as walnuts, macadamias, almonds, and Brazil nuts
seeds, such as flax and pumpkin seeds
oily fish, such as salmon, tuna, anchovies, and sardines
olives and olive oil
These are all healthful sources of fat for people following the keto diet.Medical News Today
They are also a little behind the times with regard to protein and staying in ketosis. In general, if you are fat adapted (meaning converted to burning fat rather than glucose) it is quite easy to remain in ketosis. I’ve been living this way for a long time and my diet focuses on protein first with added fat and other things after. I always build my meals around the source of protein first. I have no trouble remaining in ketosis even after having a weekend of eating some carbs.