More fats, less carbs, and repeat. That’s what the Keto diet is about!
It’s fairly common, however, that when people begin their keto journey, they sometimes struggle with finding the right balance of fat consumption. You may think you’re getting enough fat within your diet, but it’s possible that you’re mostly on a low-carb diet instead. This can be an issue for keto because if you aren’t consuming enough healthy fats, you could be experiencing delayed weight-loss and be keeping yourself from sustaining, or worse, even entering the state of ketosis.
It can seem difficult when finding the right amount of fat, but we’ve put together 5 ways to eat more fat during your Keto diet. These methods are super easy, don’t need much time to prepare, and can help you achieve success during your Keto journey!
Fatty Cuts of Meat, Fish, and Poultry
For most people who aren’t on the Keto diet, they’d usually choose meat options that are very lean with little amounts of fat, like skinless chicken breasts and flank steak or sirloin, but you want the exact opposite for Keto.
Fatty cuts of red meat from beef, lamb, or pork are great sources for protein, but also provide you with plenty of keto friendly fats.
Fish is generally high in fat already, but some of the better options for keto include salmon, tuna, mackerel, and trout. They have high amounts of heart-healthy fats and are great sources of Omega-3 fatty acids.
Not as popular as red meat and fatty fish, but un-skinned thighs from chicken, turkey, and even duck have a moderate amount of protein and offer a fair portion of fats within these cuts.
Fatten Up Your Favorite Hot Drinks
Whether you’re a coffee, tea, or chai drinker, this little trick can turn any beverage into a delicious fat-fusion treat.
Just add a single tablespoon of any of these to your favorite standard 8oz-12oz hot drink and enjoy!
- MCT Oil Powder
- Unsalted Grass-fed Butter
- Heavy Whipping Cream
- Coconut Oil or Cream
- Cocoa (Chocolate) Butter
Not to Sound Cheesy, But...
For any diet other than keto, you’re probably used to getting ‘low,’ ‘reduced,’ or ‘fat-free’ products, but this is the diet where you want to go full-fat for these items.
These options usually aren’t as heavily processed and have an abundance of these healthy fats that are incredibly beneficial for a fat-focused diet. Here’s some naturally fat-full foods you should stop avoiding.
- Full-fat Yogurt
- Greek Yogurt
- Heavy Whipping Cream
- Grass-fed Butter (Salted or Unsalted)
- Sour Cream
- Cheese (Hard or Soft)
It’s All About That Butter (or Ghee)
One of the easiest ways to get some added fat and flavor to your diet is with butter. Whether you’re whipping up eggs in the morning or wanting to add a little something extra on top of your veggies for dinner, a tablespoon of butter can boost your fat intake and make any bland dish taste like mother used to make.
If you’re not particularly fond of the taste of butter, don’t worry just yet!
Ghee is another form of butter that’s traditionally used in Asian & Indian cuisines and tastes great! It comes from cows the same way as butter but is made by melting butter down and separating them into liquid fats and milk solids, making it extremely versatile in the kitchen.
Don’t Forget to Eat Your Vegetables
Most people to neglect vegetables while on Keto for the fear of consuming too many carbs, but there’s plenty of veggies that are low-carb, high-fiber and mixed with the right oil can be the perfect Keto snack.
Here’s some low-carb, high-fiber veggie options.
- Leafy Greens (Kale, Spinach, Romaine)
Whether you choose to enjoy any of these raw, cooked, or all together, add a little bit of fatty oils like avocado oil, olive oil, coconut oil, butter, or ghee to the mix and you’ll not only have a healthy snack that’s low-carb and high in fiber, but you’ll be getting a healthy serving of your daily micronutrients that you’d normally be missing out on.
Consuming the right amounts of fat is one of the biggest concerns for most people during their keto journey, because if you’re not getting enough healthy fats then chances are, you’re not sustaining ketosis and possibly just on a low-carb diet at that point.
If that’s the case, then these options are a great way to add more fat to your diet, but if you’re looking for something easy and quick, choose a Keto Meal Replacement that works as hard as you do. Offering the most convenient and satisfying way to fuel your body and packed with Coconut Oil and MCT’s, you’ll never have to worry if you’re getting enough fat ever again.