Italian Spaghetti Squash Casserole

Low Carb / Keto Resource

Many of the blog's followers and myself included are crazy about fat. And why shouldn't you be? Fat can be used as a source of energy, tastes great, provides brain clarity and best of all -- it's satisfying on so many levels.

What many guides fail to explain is that there are different types of fats, and they should be considered when consuming. While a keto or LCHF diet are generally anti-inflammatory, there are actually some fats that contribute to inflammation and should be limited, if not completely removed from your dietary intake.

Specifically, one should always take caution and avoid vegetable and seed oils. ย These oils contain polyunsaturated fatty acids (or PUFAs).

The problem with these oils is the fact that they are more often than not, rancid. Rancid oils are concentrated sources of cancer-causing free radicals which decrease it's nutritional value. Aside from being a black hole of nutrition, these fats have been shown to attribute to increased inflammation, aging and damage cell structures.

This article highlights the best fats for use in your low-carb, high-fat diet.



  • Canola oil
  • Soybean oil
  • Corn oil
  • Sesame oil
  • Grapeseed oil
  • Peanut oil
  • Cottonseed oil
  • Sunflower oils
  • Hydrogenated oils
  • Trans-fats (not naturally occuring)

If you take a look at the list above, you will see that a majority of the "bad" oils are plentiful in the Standard American Diet (SAD). Because of this, our ratio of Omega 3s to 6s is usually very unbalanced and they wreak havoc on our body. With these concentrated sources of omega 6s, chronic diseases can develop such as cardiovascular diseases, some cancers, arthritis and other inflammatory and autoimmune conditions. A recommended ratio of 1:1 is recommended.

What are your favorite fats to cook with? Comment below!

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  1. Valerie on July 29, 2017 at 1:46 pm

    I’ve also heard flax oil is very good. Pistachio oil and walnut oil seem great for flavoring too.

    • Dominic on March 4, 2018 at 2:08 pm

      They’re healthy but I would advise against cooking with them. Nut oils can go rancid very quickly with heat.

  2. Camilla on October 5, 2016 at 8:07 pm

    Hey Dominic,

    First things first: i love your website, it really helped me out on some of the issues i couldn’t find elsewhere!

    I was wondering what your opinion is on mayonaise based on rapeseed oil with added omega 3.

    Greetings from the Netherlands!

    • Dominic on October 7, 2016 at 4:22 pm

      Hi Camilla!

      My opinion on rapeseed/canola oil is to avoid. From what I understand, the oil very easily goes rancid and can cause all sorts of inflammation in the body. Every once in a while, I wouldn’t be concerned. But if it’s a staple, I highly suggest using a mayonaise made from avocado oil or bacon fat!

      Here are some links for recipes:

      Hope this helps!

  3. Dan Wait on April 25, 2016 at 12:12 pm

    Hi Dominic – really love your work – many thanks!

    My apologies if I have asked you this before – do you have a view on cold-pressed rapeseed oil?

    Is it as bad as the industrially contrived mainstream stuff? My wife is quite keen on it but I’m not so sure! It markets itself as being full of Omega 3 and therefore good for you.

    Thanks again

    • Dominic on April 28, 2016 at 1:15 am


      I don’t have much of an opinion on it other than it is a man-made oil, so I tend to avoid it. Rapeseed is typically high in PUFA fats as well. We get enough of those in our diet. We should focus on MUFA + saturated fats!

  4. Bibha on April 22, 2015 at 7:15 am


    Can I use mustard oil in LCHF diet?


    • Dominic on May 7, 2015 at 3:47 pm

      I have never heard of that!

  5. Carrie on January 9, 2015 at 6:26 pm

    Any thoughts on Walnut oil? Thanks so much for the contribution you’ve made to my LC lifestyle. It’s really working for me!

    • Dominic on January 17, 2015 at 7:11 pm

      I personally have never used it but I suppose it would be a fun flavor to play around with! Most nut oils are fine to use in cold applications. It’s when you heat them that it starts getting a bit iffy.

  6. Sf on January 4, 2015 at 5:09 am

    Hi there,
    Just a question about trans fats.
    Aren’t they bad for you? They are found in cheeses and butter. How are trans fats avoidable on this diet?
    Please advise

    • Dominic on January 17, 2015 at 7:16 pm

      Natural trans fats in beef and similar foods are fine. It’s the manmade ones that are hydrogenated that you have to watch out for.

    • Mary Titus on January 20, 2016 at 9:18 am

      The natural occurring trans fats , which are minimal are OK.

  7. Jean on December 17, 2014 at 9:04 pm

    What oil do you to fry with? I was using Canola oil but see that in the list of bad food?

  8. Jackie on November 11, 2014 at 2:24 am

    My boyfriend has been doing the low carb high fat diet for about 3 weeks and for some reason he is having a hard time getting into ketosis. I cook and prepare all his meals and sticking to the guidelines. I am cooking with olive oil, coconut oil and butter however how do I know if I am including more fats than protein. The only time he has been in ketosis is after the gym and that’s about it. Help.

    • Amy Layman on January 22, 2015 at 8:06 pm

      Hi Jackie,

      I think I can help: you, and/or your BF are probably eating too much protein, in proportion to fat. There are multiple sites for calculating your macros based on your individual traits, that help you know your exact proportions for daily intake of fats and proteins. Most people should be eating approximately 80% fat, approx. 15% protein, and 5% carbs (or less) –that is if you are trying to lose weight by the LCHF Keto diet. Yes, the numbers are surprising, but forget anything you have heard about dieting in the past, and do your own research on why the body needs this much fat compared to other nutrients. (If you want to email me, I can send you websites that I have found that help explain).

      As I understand it, excess protein is turned into glucose by the liver, which is essentially the same as consuming carbs (the amino acids in the excess protein will be turned into glucose via a process called gluconeogenesis). Both carbs and too much protein raise your blood sugar, which in turn could cause you to gain weight (or at least not lose weight) as insulin tries to deal with the excess. Just like carbs, whatever glucose (that originated from protein) that is not used for energy, can then be shuffled on over to the adipose (fat) tissue, with the help of insulin, where it is stored as body fat. Solution: Lower your protein intake in favor of low-carb vegetables and fats.

      Here is the macros calculator that I like to use:
      (This is my personal macros, and I am 38 years and want to lose about 30 pounds (and I’m exercising daily):
      1789 kcal Daily Calorie Intake
      15 g Carbohydrates (3%, 60 kcal)
      68 g Protein (15%, 272 kcal)
      162 g Fat (82%, 1457 kcal)

      After you get your numbers, sign up for MyFitnessPal online (a free online tool, and there is also an app) for tracking your intake. You can tailor it to your needs based on what the macros calculator said, then as you enter your food each meal, it tells you how much more of each food group you need to consume that day. I find that it is hard to get in all the fat unless you add it to nearly every meat or veggie that you eat. An awesome sauce for steamed cauliflower and broccoli is: cream cheese, heavy cream, S & P, and a little paprika. Just melt/mix together in a pot on the stove, and pour over veggies!

      I am by no means an expert on any of this, but I am trying to lose weight and reduce chronic pain and inflammation from an autoimmune disease that I suffer from, so I have done a great deal of research.

      Hope this helps, and email me if you have any more questions. My email is my first and last name, with middle initial “R” between, (don’t want to write it out for fear of spam ๐Ÿ™‚

      Amy Layman

  9. Bill on September 12, 2014 at 9:53 am

    I do better than I thought… I stopped buying butter though because I started rendering the fat out of chicken skins when I don’t want them in the recipe or from any beef fat I keep (drained off ground beef or trimmed off something for whatever reason). Pretty much I keep everything I can.

    I haven’t been able to try it but I think I’ve heard goose fat is also good to use.

    • Dominic on September 18, 2014 at 12:40 am


      I’ve heard the same, but can’t say I’ve ever come across getting my hands on some goose fat!


  10. Amy on August 19, 2014 at 1:44 pm

    Hi Mr no-bun ๐Ÿ˜›
    I just want to say a massive thank you, you’re website is invaluable to a keto-noob like myself!

    I always get a funny look when I say im on keto as i’m tiny (we’re talking uk size 2 US 00) but for me its a health thing, I suffer from severe seizures, sometimes as many as 10 a day, since turning to keto ive had no more than one a week, and i’m holding you personally responsible for turning my life around!

    I was stuck in the house all day everyday, scared I might hurt myself if I seizured, which isn’t ideal for an outgoing 21 year old, but with your help i’ve learnt to live a happy, normal life style! And still enjoy my food ๐Ÿ˜€


    • Dominic on August 20, 2014 at 11:41 pm

      Awe shucks, you sure know how to make a man blush! Thank you so much for being such a loyal follower ๐Ÿ™‚


  11. DarkMatter on August 10, 2014 at 2:02 am

    I bake with coconut oil, olive oil and butter and when I need to fry/saute something, I usually stick with butter.

    • Dominic on August 10, 2014 at 2:08 am

      Great choices! Those are my usuals too. Except for mayonnaise. When I make mayonnaise, I use avocado oil!


      • Amy Layman on January 22, 2015 at 6:41 pm

        Hi Dominic,
        Would you mind sharing your avocado oil mayo recipe? Or do you have it on your site somewhere? I have made a few home made mayos,(trying to avoid veg oils) but have not liked them.


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