One of the primary questions that I get asked about is how to get more fat in your keto diet. This is something that we are not typically used to in the Standard American diet. After all, we are supposed to avoid fat right?
On the contrary with keto…you need a lot of fat when you are eating keto. When you aren’t used to eating this much fat, it can be confusing as to how to add fat into your diet.
I am going to provide you with five simple ways to add more fat into your Ketogenic diet. It really isn’t as hard as you may think it is!
1 Use Oils Liberally
Healthy oils are an excellent way to add more fat to your diet. Oils such as olive, avocado, and coconut are fantastic sources of good fats.
Cook with avocado or coconut oil. Use olive oil for salad dressing. Pour some oil over your favorite cut of meat or vegetable. The sky is the limit with these healthy oils.
Not only will you be adding more healthy fats to your diet, but you will enhance the flavor of the dishes that you prepare. I even like to take travel sized packets of coconut oil with me to restaurants to add to my vegetables!
Another great oil that you must be aware of is MCT Oil. These medium chain triglycerides are a fantastic source of fat that are easily digested which make them an instant source of fuel for your body and brain.
2 Eat Fatty Cuts of Meat
Don’t be afraid of the higher fat cuts of meat. Ribeye has always been my favorite steak and it is excellent with keto as it is known for the rich marbleing of fat.
Opt for the fattier options when selecting ground beef. Not only is the 80/20 ground beef fattier, but it is less expensive as well.
When going for the fattier cuts of meat, you are better off trying to get grass fed beef. The fat is where the grain fed, hormone induced cows store the highly inflammatory properties. Whereas you can be more confident in the grass-fed, organic beef.
You should also consider eating a good, fatty fish such as Salmon. Not only is this a great source of fat, but fish oil is fantastic for your body. Look for wild-caught fish for the best tasting, healthiest fish!
3 Fall Back in Love with Butter and Ghee
Yes, real butter is your friend on keto. A good, grass-fed butter (such as Kerrygold) is an excellent source of fat and tastes so much better than those hydrogenated fake “butters.”
If you are trying to avoid dairy, can’t eat dairy, or just want another option, you could use ghee. Ghee is simply a clarified butter that removes the milk solids making it tolerable for those with dairy sensitivities. You will find ghee with the oils in your local grocery.
Some possible uses for butter include: cooking with it, adding it to your vegetables, adding it to steak (Yum!), adding it to your coffee (see Bulletproof Coffee).
4 Eat the Whole Egg
You don’t just need to focus on egg whites anymore. The whole egg is a wonderful source of fat for your diet. Plus, they taste great and can be prepared in a variety of methods.
My favorite is a fried egg cooked in butter! Scrambled eggs with a little cheese and heavy cream add even more fat to your meal. Eggs can also be hard boiled and eaten as is with a little salt and pepper, or you could make an egg salad.
However you enjoy your eggs, they are a tremendous source of fat and protein and certainly should not be avoided.
5 Snack on Nuts and Nut Butter
While I hope you aren’t snacking much, nuts and nut butters are a great source of adding more fat to your diet. Even if you are able to avoid extra snacking, nuts and nut butters could easily be included with your meals as well.
Be careful here, because not just any nut will do. All nuts contain carbohydrates, but some more than others. Regardless, you need to be careful with all nuts and maintain some self-control or you will quickly blow your carbs for the day.
The best nuts (those with the lowest carbs) include:
- Pine nuts
- Brazil nuts
- Almonds would also be good, but they are higher in carbs.
Nuts to avoid, or at least eat very sparingly due to the high carb content, are pistachios and cashews. Peanuts, while not actually a nut, are high in carbs as well.
Almond butter is a nice treat as well from time to time. Be cautious when buying almond butter though. You will want to look carefully at the ingredients. You simply want the ingredients to say: almonds, sea salt. That’s it!
The occasional dollop of peanut butter would be okay as well, but I would eat it sparingly. Again, look at the ingredients before buying!
If you really want a treat, you should check out Legendary Foods and their assortment of keto-friendly nut butters!
Too Much Dairy
Many keto dieters run to heavy cream, cheese, and cream cheese as a way of adding fat to their diets. Do this in moderation and don’t make it the norm!
Eating (or drinking) too much dairy will cause inflammation and certainly won’t reduce the inflammation that is already in your body. Plus, it could cause gut issues. Dairy should be consumed in moderation and should not be your primary method of adding fat.
There you have it…5 ways to add more fat to your keto diet. It really can be as simple as these 5 ways. If you have reached a weight loss plateau or just don’t feel your best, you probably aren’t eating enough fat. Try some of the methods I have described in this article and see if that helps.
What is your favorite way to get more fat?