How to Eat More Fat on Keto: Tips for Increasing Fat Intake

Introduction

The keto diet is a low-carb, high-fat (LCHF) diet that has become popular in recent years. The goal of the keto diet is to get the body into a state of ketosis, where it burns fat for fuel instead of carbs. To achieve this, one must reduce their carb intake and increase their fat intake.

Many people find it difficult to eat more fat on the keto diet, as they are used to eating a diet that is high in carbs and low in fat. However, with some careful planning, it is possible to increase your fat intake and still enjoy delicious meals.

Increasing Fat Intake

There are several ways to increase your fat intake on the keto diet. Here are some tips for adding healthy fats to your meals:

Healthy Fats to Add to Meals

Adding healthy fats to meals is an easy way to increase your fat intake. Healthy fats include olive oil, coconut oil, avocado oil, and other plant-based oils. You can also use these oils to cook with or as a dressing for salads. Other healthy fats include nuts and seeds, such as almonds, walnuts, and chia seeds.

Include Fatty Fish in Diet

Fatty fish, such as salmon, mackerel, and sardines, are a great source of healthy fats. They are also rich in omega-3 fatty acids, which have numerous health benefits. Try adding fatty fish to your meals a few times a week.

Use Full-Fat Dairy Products

Full-fat dairy products, such as milk, yogurt, and cheese, are good sources of healthy fats. Choose full-fat versions of these products, rather than low-fat or non-fat versions, to ensure you are getting enough fat in your diet.

Add Nut Butters

Nut butters, such as almond butter, peanut butter, and cashew butter, are another great way to increase your fat intake. They are loaded with healthy fats and can be added to smoothies, oatmeal, and other dishes.

High-Fat Breakfasts

Breakfast is the most important meal of the day and it’s a great time to add more fat to your diet. Here are some high-fat breakfast ideas:

Eggs Cooked in Butter

Eggs are a great source of protein and can be cooked in butter or coconut oil for an extra dose of healthy fats. You can also add cheese or avocado for even more fat.

Avocado Smoothie

Avocados are packed with healthy fats and can be blended with nut milk, nut butter, and other ingredients to make a delicious smoothie. This is a great way to start your day with a boost of healthy fats.

Healthy Fats for Snacks

Snacking can be a great way to add more fat to your diet. Healthy snacks that are high in fat include nuts, seeds, olives, and guacamole. All of these are great sources of healthy fats and will help keep you full between meals.

Incorporate Healthy Saturated Fats

Saturated fats, such as those found in grass-fed beef, bacon, and ghee, are important for overall health. While some people may be hesitant to incorporate these into their diet, it’s important to remember that not all saturated fats are bad. Incorporating small amounts of these healthy fats into your diet can be beneficial.

Conclusion

Increasing fat intake on the keto diet is an important part of achieving and maintaining ketosis. By following these tips, you can easily add more healthy fats to your meals and snacks. Some of the best sources of healthy fats include olive oil, coconut oil, avocado oil, nuts, seeds, fatty fish, full-fat dairy products, nut butters, eggs cooked in butter, avocados, grass-fed beef, bacon, and ghee.

By incorporating these foods into your diet, you will be able to increase your fat intake and reap the many benefits the keto diet has to offer.