5 WAYS TO EAT MORE FAT DURING YOUR KETO DIET

Tasty ingredients, full of good fats and covered in creamy sauces. Eating a keto diet can be incredibly delicious!

Fat is a great flavor booster: it makes everything taste so much better. It can also make you feel full a lot faster, so get ready to incorporate into your diet some key elements that will ensure you stay on ketosis, or even enter ketosis faster.

A low-carb diet needs to be high on fats in order to be satisfying. So don’t be afraid of fats, because they are good for you! When you make good choices and consume “good fats”, they can promote cardiovascular and hormonal health, among many other benefits.

However, when you’re not used to eating a high-fat diet it can be a bit of a challenge, especially on Keto. For this diet, there needs to be a healthy balance of high, good fats and a low amount of carbs.

HERE ARE THE TOP 5 WAYS TO INCREASE YOUR FAT CONSUMPTION DURING KETO:

1. START WITH WHOLE, NATURAL FOODS AND INGREDIENTS MAINLY MADE OF FATS

Say goodbye to low-fat and fat-free products, eggs without the yolk, artificial creams and low-fat peanut butter. These types of foods can hinder your progress and stop you from getting all the good fats you need to enter ketosis.

Also, stay away from low-fat and fat-free dairy products. These contain a good amount of saturated fats that will be needed on Keto. You can also add heavy cream or sour cream to your meals as an easy way to add extra fats!

Reconsider your shopping list, fill up your freezer and pantry with real food, including high fat options such as avocados and eggs. Try to add natural fat instead of avoiding it.

2. KEEP IN MIND FATTY CUTS OF MEAT, FISH, AND POULTRY

Some cuts of meat can be more tender and cheaper than thinner cuts. They are full of saturated fats and needed on any Keto diet. Plus, they are tastier!

Here are some examples:

RED MEAT:

Some cuts of red meat such as beef, pork or lamb are full of keto-friendly fats and a great source of protein.

FATTY FISH:

Some of the best options for keto include sardines, tuna and salmon. They have high amounts of Omega 3 fatty acids, promoting your cardiovascular health, and ketosis, of course.

POULTRY:

When it comes to poultry, make sure to buy it un-skinned for a great high-fat, high-protein meal.

3. COOK WITH FAT

No more steamed vegetables or dry chicken breast. Cook your vegetables, beef, chicken and eggs with tasty natural fats such as:

• Butter

• Lard

• Animal fats

• Coconut oil

• Olive oil

• Avocado oil

• Peanut oil

• Other nut oils such as macadamia, almond, hazelnut…

• Sesame oil

4. PREPARE TASTY DRINKS AND SMOOTHIES USING CREAMY, HIGH FAT INGREDIENTS

4. PREPARE TASTY DRINKS AND SMOOTHIES USING CREAMY, HIGH-FAT INGREDIENTS

Using milk (such as cow milk, oatmeal milk, almond milk, soy milk…) to prepare your drinks is a great choice because it’s full of good fats and protein.

Melting coconut oil in your coffee and tea is quick and easy! Plus adds a creamy, rich texture and flavor to your drinks. You can even add some whipping cream!

In order to make your green smoothies a lot more nutrient-packed, make sure you get into ketosis faster and increase your energy, why not try a nutritional supplement especially made for keto dieters?

Add a delicious, fruity flavor (like orange mango or strawberry lemonade) to your drinks by adding Complete BHBs full of minerals and ketones!

5. ADD SOME DAIRY!

Cheese is an easy ingredient to add to any meal. It can work as an appetizer, a meal and a dessert. If you need more calories and fat, cheese can help make you feel fuller.

However, you need to be aware that some dairy products can also contain sugar = more carbs, which can take you out of ketosis.

But still, there are many dairy options that fit into a keto lifestyle.

Butter: this in an ideal ingredient because it contains 0 carbs and approximately 11 grams of fat per tbsp. Make sure to get high quality butter, because it contains more omega 3fatty acids.

Cheese: Choose mainly curated cheeses, because they contain less carbs. Swiss, Mascarpone, Parmesan and Brie are great options.

Sour cream and greek yogurt: these dairy products are grouped together because they contain around 5-10 grams of carbs per cup, while being high on fats and protein, a staple for a great keto diet.

OTHER KETO TIPS

• When you reduce your carbs, the trick is to meet your energy needs through fat.

• Eating enough fat on your meals and snacks will ensure that you will not go hungry for at least a couple hours, and because fat is naturally satisfying, this will be easier.

• Stay focused on good fats, the ones that will elevate your good cholesterol levels (HDL cholesterol).

• Be careful with trans and saturated fats that can be found on fried foods, butter, some meats and processed products. Trans fats can be inflammatory, and increase the risk of suffering heart disease and cancer.

• Even though we put a lot of focus on fats, do not forget about your daily intake of carbs. The keto diet is mostly based on consuming fats, but a small intake of glucose is also needed to maintain your neurological health, because your brain needs glucose to work!

• Complete your plates with different dressings, sauces or butter. Sprinkle some oil on top of your salad, add a tbsp. of hollandaise sauce, some sour cream, mayonnaise, ranch…

• Dress up your plate with high fat foods, such as cheese, avocados, curated meats, olives, seeds and nuts. These foods pack a bunch of nutrients and flavor and work with almost any meal or snack.

If not getting enough healthy fats or nutrients are one of your concerns, there are many easy ways to fix this:

• Incorporate supplements that cover your daily micronutrient needs

• Add a Keto Meal Replacement for a quick, healthy snack that will keep you in ketosis, suppress cravings, provide energy and support healthy & sustainable weight loss

• Enrich your snacks and drinks with an MCT Oil Powder, a more concentrated source of medium chain triglycerides that will control your appetite, help you with weight loss, give you mental energy and ensure you will have enough fats in your diet.

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