Are you new to Keto and aren't sure how to include healthy fats into your meals? You've come to the right place! Below are 15 different ways to help you add more Keto fats to your diet!
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If you are new to the Ketogenic Diet, you might be wondering, how you are going to consume so much fat! Let me start by clarifying, fat is not a macro that you must hit, it's used as a lever to keep you satiated between meals. Simply put, you eat as much fat as you need to, in order to keep from being hungry until your next meal.
You will find that the longer you are on Keto, the less fat you will need to consume, however you still want to make sure you include a fair amount in your diet. Otherwise, you are only consuming protein and very low carbs, which is not healthy and can kick you out of Ketosis.
The fats that you want to consume on Keto, are healthy fats, which includes avocado, grass-fed butter, ghee, lard, mayonnaise, cocoa butter, coconut butter, Coconut Oil and MCT Oil.
Here are some tips that can help you add more healthy fats to your Keto diet:
1- Add Homemade Cheese Sauce to Your Veggies
I have a recipe for a velvety and delicious Easy Cheesy Sauce for Veggies that has a whopping 27 grams of fat per serving, with only 6 grams of protein and 2 net carbs! This makes the perfect addition to any meal where you have a protein and a veggie, but not enough fat. Add the cheese sauce and problem solved!
2- Make Some Fat Bombs
I have several recipes for Keto fat bombs that are are also sweet, so they can satisfy any craving, as well as help you increase your healthy fats. There are also hundreds available on the internet. To see my Fat Bomb recipes, click here. You can make them in large batches and freeze most of them, keeping some in the fridge. When you need more, simply transfer another batch from the freezer to the fridge and you are good to go!
3-Choose High Fat Proteins
Choose protein with a higher fat content, like pork, 80/20 ground beef, fish, chicken legs and thighs, duck, chicken with the skin on, turkey legs and thighs and sausage are some examples.
4- Whip up Heavy Cream Sweet Treats
If you are craving something sweet and don't have any fat bombs on hand, take some heavy whipping cream, mascarpone cheese and a few drops of liquid stevia and whip it up. Add some fresh berries to a bowl and dollop the whip cream over the top.
5- Indulge in Mascarpone/Cream Cheese Sweet Treats
Similarly, you can easily whip up a quick healthy fat treat using cream cheese or mascarpone cheese. Whip up either or a combination of both, add a few drops of liquid stevia and whip it up. Blend in some fresh or frozen berries, or unsweetened cocoa powder and you have mousse-like healthy fat treat!
6-Use Grass-Fed Butter/Ghee
Add grass-fed butter or ghee anywhere you can! Cook your eggs in it, veggies and even add it on top of a freshly grilled steak or fish, yum!! You can get creative and add fresh herbs to your butter, which will give anything you add it to, a wonderful boost of flavor.
7-Eat Your Avocados
Avocados are so healthy, it's well worth the effort to make them a regular part of your diet. You can read more about the amazing health benefits of avocado here. If you are like me, I love avocado and can eat them plain, or with a drizzle of olive oil, salt and pepper. If you are not crazy about avocado, you can easily disguise the flavor by using them in desserts. I have a recipes for Silky Chocolate Avocado Mousse and Keto Avocado Brownies , use avocado that has just ripened, you will not even taste them!
8-Drink Bulletproof Coffee
If you are a coffee drinker, add healthy fats to your coffee, a.k.a. Bulletproof Coffee "BPC". Adding grass-fed butter, coconut oil, MCT oil, or heavy cream to your coffee is a great way to get in that extra fat. Typically you would do a combination of two fats, i.e. half coconut oil and half butter.
9-Drizzle Some Olive Oil
Use your olive oil. Get a good quality olive oil and drizzle over cooked veggies, meats, avocado and more. It will add a boost of flavor and increase your fat.
10-Make Your Own Dressings and Dips
Make your own creamy salad dressings and dips, using mayonnaise, sour cream, heavy cream, etc. Adding a couple of tablespoons to any salad is a great way to increase your fat. Check out my recipe for Homemade Ranch Dressing and Dip. Make extra to have on hand for the week! You can also use it as a dip for pork rinds, raw veggies or make your own crackers. I have a great recipe for Keto "Everything" Crackers!
11- Save Your Bacon Grease
When you make your next batch of bacon, store the remaining grease in an airtight container or jar in the fridge and use it in your cooking. Cook your eggs with it, use it to cook veggies, and you can even use it in a salad dressing!
12-Cook With Grease From High Fat Meats
Similarly, you can also use the grease from other meats that you cook. Grease from chorizo, Italian sausage and duck can add tremendous flavor to veggies that are just screaming for help!
13- Try Coconut Butter
Eat a tablespoon of homemade toasted coconut butter. It's incredibly easy to make and has fantastic flavor. I love to eat it all by itself sometimes, it's quick and great if you are pressed for time. See how to make your own toasted coconut butter here. It's much easier than you think!
14- Buy Full Fat Ingredients
When you buy cream, cream cheese, butter, cheese, coconut milk, etc. make sure you are buying the full fat version, not "light" or "low fat". For example, Philadelphia Cream Cheese has a "⅓ less fat" version that contains 5 grams of fat per 2 tablespoons serving. Their original cream cheese contains 7 grams of fat. A 2 gram different might seem trivial, but every bit helps, particularly when you are finding it difficult to include enough fat for your macros.
15- Eat High Fat Nuts and Seeds
Snack on or include high fat nuts in your meals, such as pecans, walnuts, macadamia nuts and Brazil nuts. Some nuts are also high in protein and carbs, so eat them in moderation. Chia, sunflower and sesame seeds are also very high in fat, but not as high in protein, so they make great healthy fat alternatives. You can sprinkle them on salads or blend in shakes.
I hope you find these tips helpful. If you do, please leave a comment and share your experience!
Note: It's best to consult with your Doctor, Nutritionist or Licensed Professional before making any dramatic changes to your diet. I am not a Doctor, Nutritionist or Licensed Professional, so the tips offered in this article are for your consideration and does not take the place of professional medical advice.
Ross Rehberger
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Keto Cooking Christian
Thank you!
Tina
This is exactly the conversation I was having today. I like EVOO, so having a tablespoon straight doesn't bother me. But these other ideas - like heavy cream with strawberries - sounds more appetizing. Thank you
Keto Cooking Christian
You are so welcome! I'm glad you found the other ideas helpful.
Marilyn Weitz
My concern in regards to fats mentioned ... is my cholesterol rising.
Melissa
Marilyn, just make sure you choose the right sources of fats. Remember you want to keep your LDL low, but your HDL should be on the higher side.
Samantha
Thank you so much! I was eating too much protein in my keto diet and it's preventing me from getting into ketosis. I'll definitely try your tips!
Keto Cooking Christian
You're welcome, glad you found it helpful!
Randy
These are Great!
Great job!!
Thank You, Randy
Keto Cooking Christian
You're so welcome!
Tina Cropper
Thank you for the tip. That exactly I need to do is add more fat, I noticed that I am kicked out of ketosis. I am not adding enough fat.
Enida
Very helpful, thanks. I am a beginner on Keto and am struggling to find ways to add more fat to my diet.
Keto Cooking Christian
You're welcome, I hope they help you!
Kim
Thank you so much these tips are great..
Nikki
Excellent tips!
Rob
I saw a comment as I read through saying that counting macros was a problem .. there are many free apps and websites that will count the macros for you all you need to do is type in the name of the food in the search bar or with your smartphone you can even scan the IP code on the container takes a lot of the stress and guess work out for me
Rob
Thank you. I had to lose 20 lbs to meet the BMI requirements to have surgery in a private clinic. Thankfully I was able to meet my goal 280-263 lbs in 1 month. I want to lose more. Carbs are not a problem for me. It's the fat/protein mix that I stuggle with. I believe these ideas will definitely help me bump up my fat content. I definitely see some chocolate mousse in my near future.
Thank you very much for this article
Donna
Thanks so much for these helpful ideas on adding more healthy fat!
sheila fink
Thank you for giving this info and all the wonderful tips! Need more fat in my diet!
Connie J Fait
Thank you this is very helpful. This is my second round doing the Keto diet to loose alot of weight and to use long term for health. I am feeling lost, I know it doesn't have to be complicated. I am concerned I won't be within my Macros with what I eat. Scale said I gained back a couple lbs. I have thought I was eating a calorie deficit. I don't eat any breads for quite awhile and no sweets. I am not desiring the Keto breads or sweets. Any thoughts you have I would appreciate.
Jenny Cook
I am new to this so this is really helpful. I need to eat more fat.
Karen Freeman
Thank you for adding the tips without making my jump through a lot of hoops to read to them!
Shirley Davis
Is the Premeir Protein drink a good Keto choice?
Nancy Tinnin
thanks for helping me understand keto better. I have not been eating enough fat.
Jeanine Killinger
I want to thank you so very much or all your information. You are the first one to give me some info without asking for money first. All this info has been very good and thank you again
Keto Cooking Christian
I'm glad you are finding all the info useful, thanks for taking the time to let me know!
natalia Midori
You are doing a great job! Very helpful info! Thank you!
Cindi from Indy
Thank you for the great tips!!! I dont eat cream cheese, yellow cheese or sour cream so always looking for recipes!!
Paul & Es Maine
I am trying to eliminate vegetable oils and Philadelphia cream cheese is made with it. I am also trying to eliminate wheat and Soy Just an FYI 71yrs old and have lost 21 lbs so far and 16 more to go for a more reasonable BMI.
Judy C
Since finding your posts, I have gathered so much very useful information. I started KETO in March and I am down 35 lbs. I don’t even feel like I’m watching my weight.
Thank you so very much. I look forward to following you
Keto Cooking Christian
Hi Judy,
That's so awesome, congratulations! I completely agree being on Keto, I never even feel like I'm dieting because there are just so many great options we get to enjoy!
Kris
Thank you Julianne .I love to read all of you send to me
Keto Cooking Christian
You're welcome, glad you are finding the info helpful!
Tanya
A lot of great information in this email! From the recipes with extra tidbits for taste to the different ways to use your grease after cooking. Very valuable & looking forward to the next one’
Keto Cooking Christian
Thanks Tanya, I'm glad you found it helpful!