High-Fat Meats Can Improve Ketosis Rates
Ketosis is a state where the body burns fat as a source of energy instead of glucose or carbs. The length of time that it takes for an individual to achieve a state of ketosis can vary, but consuming fattier cuts of meat can help to make the transition faster.
The best cuts of meat for a ketogenic diet are those that contain higher levels of fat, since even excess lean protein can interfere with the ability to achieve and maintain ketosis. Excess protein without fat can be converted into glucose for energy. (1) With a ketogenic diet, the goal is to have ketones from fat as the primary source of fuel.
While consuming very low carbs is essential for achieving ketosis, it can also be beneficial to eat the right cuts of meat, as well as high-quality meat. Grass-fed and pastured meats are higher in nutrients and more beneficial fats, especially since they contain higher levels of the anti-inflammatory omega-3 fatty acids. (2)
Understanding Fat Content For Improved Ketosis
Choosing meat for a ketogenic diet should revolve around how many grams of fat there are per serving. Additionally, fatty cuts of meat can also be cooked in other fats, like lard, tallow, avocado oil, ghee, butter, or coconut oil, and can be paired with other keto-friendly foods like avocado, eggs, and low-carb vegetables like leafy greens, asparagus, and zucchini.
While nutrition labels count the percentage of daily values according to a one-size-fits-all standard, they should be regarded loosely and seen as a starting point to gauge fat intake for ketosis. It’s best to measure fat in grams after determining a customized macronutrient goal based on sex, weight, height, and health goals. You can find your customized macro ratios for a keto diet by using a calculator like these found at Keto Diet App, Workout Cave, and Keto Macro Calculator.
Here Are 7 High-Fat Meats, Perfect for Keto
1. New York Strip Steak
One of the more common cuts of meat, the New York Strip steak, is widely available. A 7-ounce portion of New York Strip contains 53% daily value of fat, with 34 grams. (3) Most would consider this to be excessive for a meal, but this ultra-fatty dish is perfect for a keto-based food plan.
2. Beef Ribeye
An 11-ounce portion of ribeye contains 54 grams of fat, or 83% daily value. (4) Not only is beef ribeye one of the more affordable fatty meats, but it’s also easily accessible, and a favorite of many. Using beef as a staple for a ketogenic diet often makes it possible to succeed.
3. Delmonico Steak
One of the more gourmet steaks you’ll find on restaurant menus, Delmonico steaks have 50 grams of fat per 8 ounces, or 77% daily value. (5) You can level up your at-home grilling game by adding these to your dinner rotation.
USWM Selections: Delmonico Steak
4. Skirt Steak
5. Pork Ribs
While most consider bacon to be the fattiest pork, pork ribs actually contain more fat per serving. Bacon contains about 3% fat per serving, whereas pork ribs are 20% daily value of fat with 13 grams per serving. (7, 8) These are considered a delicacy for most people who are attempting to lose weight, but they’re perfectly legitimate as part of a ketogenic diet, for weight loss or other purposes.
USWM Selections: Baby Back Pork Ribs
6. Chicken Thighs
The fattiest cut of chicken, often avoided by the weight loss crowd, chicken thighs are an ideal protein for the ketogenic diet. When cooked bone-in and skin-on, chicken thighs can yield a fatty broth which can be used to make gravy. A 4-ounce serving of chicken thighs contains 17 grams of fat, a total of 26% daily value. (9)
7. 55% Ground Beef
Whether you’re making burgers, tacos, or meat sauce, ground beef is a versatile meat that comes in varying lean to fat ratios. Although difficult to find, a 55:45 ratio is optional for keto. A 3-ounce serving of 55% lean ground beef has 35 grams of fat, or 45% daily value. (10)
Starting or maintaining a ketogenic diet using fatty cuts of meat is not only possible – it’s downright delicious!
Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results. PaleoHacks is a top source for amazing Paleo recipes, fitness tips, and wellness advice to help you live life to the fullest.