7 Reasons Palm Oil is the best fat for a Keto diet


What happened when I decided to try a Keto Diet

This month I tried a new diet and guess what happened? I lost weight! Yep, it’s true! I went on a diet and not just any diet but the currently trendy but been here for awhile diet- the Keto diet! Using the best types of fats in a Ketogenic diet like Palm Oil is key to the success and how it affects your body.  I had terrific results while doing the keto diet within two weeks I lost 3% body fat.  My weight didn’t change, but I am at pretty much a set point, and it doesn’t vary, but it really leaned out my body and gave me excellent muscle definition. 

Why go on a diet?

I wanted to see what was the big hype. More than a few clients, have asked me about this diet that has recently become very trendy. Like most thing, people have been practicing it for many years. One of the oldest living cultures has been practicing a ketogenic diet for over 40,000 years which leads me to believe it is a sustainable diet. 

Although, it’s been many years people have been practicing. Sometimes we are just slow to catch on, or a celebrity says, they did this, and then everyone else wants to do that because we are definitely celebrity status in our minds.

So what is the Ketogenic diet?

Simply put Ketogenic diet a diet that you manipulate your macronutrients differently than your custom diet. A Ketogenic diet can range from 60-75% Fat, 20-30% Protein and 5-10% Carbs.  Most people you see or free ebooks or keto calculators will calculate your macros at 75% Fat 25% Protein and 5% Carbs. No matter how you break it down the basic premise is High Fat (quality fats), Moderate Protein and very low carbohydrates.  When I tried the diet, I decided to do 60% Fat, 30% Protein and 10% Carbohydrates. My body type is now a Mesomorph, and I need a little more carbs to function, so I wasn’t comfortable dropping my carb intake to 5%the same things with the protein I didn’t want to consume low amounts of protein with the strength training that I do.  This may be the reason I felt so great while others suffer side effects. Although I stayed on the higher range, it was still within the parameters, so it counts. 

Don’t you need carbs to live?

Yes, you need carbohydrates to live, but quality always matter. Also, information that people are basing their nutrition decisions and evidence-based science are two different things. Most people when you take the carbohydrates away that always scream, “DANGER!” usually out of fear and just common knowledge. If I hear, “I can’t live without bread and pasta!” one more time. People fail to think at one point in time, we did not have bread and pasta, and people survived for many years. I don’t like to think of restricting my carbs but the type I consume. I love carbs which don’t, but certain ones have an effect on me than other that I didn’t realize until doing keto. 

The real deal is that you just don’t want to live without bread and pasta, but it doesn’t mean that it is DANGEROUS not to live without bread and pasta!  Hunter and gatherers of our four fathers not only survived but thrived from a diet similar to this because that is all they had to eat. Many previous diets had less grain and more protein including marine, vegetables, and fruits which made up the majority of their diet.  Usually eating high fatty meats and nuts. 

Protein and produce!  You can get carbohydrates without bread and if you like fruit guess what you are probably getting all that you need. In a Keto diet, you are carbohydrates lower than the FDA daily recommendation. I feel that when it comes to nutrition, everyone is different and their needs are different.  I am not sharing my thoughts as a nutritionist but my experience on the Keto diet and how I feel.  

How do you, Keto?

I would check out a reputable source to learn how to Keto.  I personally don’t feel comfortable sharing how to do it without specifics like your weight, height, age, lifestyle and other factors that affect your Keto Macros. What I can say is to “keto” or what people are referring to is the ketosis process that happens from the reduce carbohydrates and the way your body adjust to optimize and nourish your body.  With a high fat, moderate protein and low carbohydrate number that works for you and your body did right you can feel the positive benefits. I would ask a CERTIFIED nutritionist or dietician to help you out initially then you can probably figure it out yourself.

Side Effects of Keto

I believe the types of foods that I chose gave me positive results as well as side effects.  I was really apprehensive about getting what is known as the “keto flu” when starting. That was my biggest concern because who wants to suffer from the most common keto flu symptoms like sugar cravings, dizziness, irritability, poor focus and concentration, stomach pains, nausea, cramping, confusion, muscle soreness, and difficulty falling asleep. I have heard of lots of people getting these symptoms and didn’t want any parts of it.  Every day I was ready to be sick, and every day I woke up refreshed and felt terrific.  My intermittent fasting wasn’t even a struggle I didn’t feel any keto flu symptoms. One thing I did experience towards the end which really freaked me out was three days of no appetite.

I intermittent fast and usually around 10:30 am faithfully my stomach begins talking to me; on my final days of Keto my fasting time extended till the last day when I decided to refeed which I wasn’t hungry until almost 4:00 pm that was nearly 21 hours of fasting which I have never done so easily.  It was odd to feel satiated but I hadn’t eaten for almost an entire day.  Once I break my fast. I am usually ferociously hungry. Especially, after a good workout and that wasn’t the case the last days of Keto.

How I felt on Keto

I did feel the positive which most people don’t feel right away but by day 4 I felt very energized, clear-headed, and I have a horrible short-term memory, and it was noticeably improved. Even a coworker mentioned it to me that I wasn’t Ms. Forgetful that day because it’s that bad ya’ll. I really would forget my name if it weren’t so short.  But while I was on the Keto Diet, I felt very clear headed.

My energy level is usually low in the afternoon and I usually also take a nap. Something I immediately noticed I didn’t need my 1:30 rest while I was doing keto.The side effects that I had read and anticipated never affected me. I can only attribute it to that I already have a pretty “clean” diet or that quality of the food that I was eating. I really think it was the types of fats I chose too that made the difference.

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What do you eat when you keto?

That was the hardest part my first week. What do I eat?  I wanted to do Keto without dairy.  I am susceptible to dairy and I didn’t trust being on a keto diet would cure my sensitivities.  The thing about cheese and keto they are a perfect marriage of high fat, moderate protein and low carbohydrates and cheese is just good guys. On my Pinterest board, I pinned lots of the recipes that I tried during my two weeks. My meals consist of salmon, eggs, avocados, dark meat (yeah baby), naked wings and fried things.  I had fried things, and it was so good! Most keto recipes/meal plans encouraged cheese so it was tough for me to figure out what could I use in my macros.

Another issue that I have as I am highly active.  My workouts are usually 5 to 6 times per week for at least 30 minutes a day.  I am a personal train five days a week and often demonstrate and sometimes join depending on my mood.  When calculating my macro’s I didn’t think I was setting myself up for success and really didn’t think I could live off 5% carbohydrates.  So, my macros looked a little different than your typical keto, but it also helped me to be able to fit my macros without dairy goodness.

The Best type of Fat for Keto Diet

Palm Oil is a vegetable oil that comes from the pulp of the fruit of Oil palm trees.  There are a few types of varieties. Naturally, it is very high in beta-carotene and much like carrots, it has an orange-yellow like hue.  It is saturated fat, say what? I thought those were bad! Well, people, we were misinformed in all actuality Palm Oil has been known to balance your cholesterol levels which are good for your heart.

Palm oil is not a typical cooking oil in the American Diet it is prevalent in other countries such as Africa, Southeast Asia and some countries in South America.  Its beginning to gain popularity because people are finding that there are so many benefits to this untapped oil.

While there are over 100 facts on Malaysian Palm Oil. I am giving you

Seven reasons Palm Oil is the Best Fat for Keto Diet

1. Great for blood flow

Malaysian Palm Oil is known as an Anti-Thrombotic which deters the formation of blood clots in blood vessels and veins.  Palm oil has shown very positive results in the study of rats to prevent clots from happening. This was very important in my husband recover from his Achilles surgery where one of the major concerns were possible blood clots.

2. Great for your gut health

Are you getting enough Vitamin K? Sometimes we are so focused on the macronutrients we don’t consider the micronutrients that we need to support our body and health?

Vitamin K is a healthy bacteria that is created in your gut.  It is one of those things that more is always welcomed especially with the modern diet.  This micronutrient is also attributed to helping with blood clotting and bruising. It has also been found that it helps reduce healing time for people.  Vitamin K deficiency can be life-threatening as it can make people resistant to the effects of antibiotics. Adding Palm Oil to your diet can increase Vitamin K in your body and reduce these adverse effects.

3. High in Omega 3’s and Antioxidants

That kind of rhymes and something that is good to remember. Fat is not just fat they aren’t made equally.  Palm oil is the best fat to use in a keto or any diet because it is rich in beta-carotene which is a nutrient that is concluded to help prevent cancer, increase your immune system to help fight diseases.

Omega 3 fatty acids are also a concentrated nutrient found in Palm Oil.  Omega 3s are recommended in all diets because the elements in Omega 3 fatty acids help maintain muscular structure in your body. There have also been studies that conclude that patients suffering from Alzheimer’s who had a diet high in Omega 3s fatty acids slowed down the loss of cognitive function. There are also strong associations with protecting the body from other muscular and degenerative joint diseases such as Arthritis.

4. Helps to Improve Energy Levels

Beta-carotene is excellent for your gut health, but it also helps to improve energy levels and increase hormonal balance in your body. Palm Oil contains over 15 times the beta-carotene than carrots and over 50 times than tomatoes.  It is power packed with carotenoids.

5. Helps to improve your vision

We have all heard that eating more carrots will help improve your eyesight.  The saturation of beta-carotene in Palm Oil has a similar effect to enhancing eyesight as carrots. A nutrient that we continue to talk about is the cause of improved vision. Beta-carotene acts as a protector of free radicals for our body.  It prevents the breakdown on our cells and protects the body from cell breakdowns and mutations associated with eyesight deterioration.

So don’t only eat your carrots but drizzle some Palm Oil on them too! There have been studies to show a strong correlation between the progression of cataracts and the consumption of beta-carotene.

6. Vitamin E

I didn’t care about Vitamin E until this weight loss journey. Now I am trying to get all that I can understand because my once full and youthful skin is showing the signs of aging. Mostly because of my weight loss of such a significant amount of weight and it is written all over my eyes. Like crows landed on them or something.

Anything that boosts the fountain of youth vitamin also known as Vitamin E is for me. The reason why vitamin E is so good for your skin is it has over eight antioxidants that protect your skin and body from the free radical damage we are exposed to daily.  Palm Oil is rich in Vitamin E and is great to not only protect your skin but also your heart and other vital organs.

7. Vitamin D

Vitamin D deficiency is becoming more prevalent in modern culture because of our lifestyles in indoor work, play, and home.  The sun is the best source of Vitamin D, but if you don’t get enough sun exposure, you can become deficient.

Vitamin D deficiency is not fun. It causes inflammation in your joints and possibly arthritis.  Palm Oil has a high concentration of Vitamin D and is a great way to supplement the deficiency.

How do I use Palm Oil in a Ketogenic Diet?

It can be used like any other oil. Fry- it is great because it does not oxidize easily, can withstand very high temperatures, saute with anything great because it has a neutral flavor, or make salad dressing. It’s pretty universal. I took advantage of all the goodness of palm oil and used it in a variety of things.

One thing that I made that was super easy during my two-week trial. Fried Brussels Sprouts are keto friendly and used the best fat for a keto diet; Palm Oil.

Fried Brussels Sprouts

Fried Brussels Sprouts


  • 1/2 lb. Brussels Sprouts, sliced
  • 2 cups Almond Flour
  • 3 eggs
  • 2 tsp. of Lemon Pepper
  • 2 tsp of Garlic Powder
  • Salt & Pepper to taste
  • 1/2 Lime
  • Carotino Palm Oil to fry


  1. In a frying plan add Palm Oil and heat on Medium-High Heat
  2. Mix eggs, garlic powder, and lemon pepper
  3. Add salt and pepper to taste to almond flour and stir
  4. Dredge Brussels sprouts in egg and then almond flour
  5. Place Brussels sprouts in Hot Oil and let fry until golden brown on both sides.
  6. Remove from hot oil and place on plate with paper towel.
  7. Squeeze Lime Juice and enjoy!
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Have you every had Friend Brussel Sprouts! Oh, my goodness, they are so good to take less than five ingredients, and they’re fried! Try these and let me know what you think!

This post was written in partnership with Moms Meet and Palm Oil. Although, I am making a commission from affiliate links in my post but my thoughts and opinions are my own. My Full Disclosure Policy


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