How to Get More Fat When on the Keto Diet
Black and White Keto Fat Bombs, anyone?
The ketogenic diet is enjoying the spotlight. If followed properly, it can be successful — though it should be a temporary lifestyle change because of the potential risks involved. Its macronutrient breakdown is high fat, moderate protein and low carbohydrate. That's something like 70% fat, 25% protein and 5% carb per day. Your body naturally relies on carbohydrates for energy; when you enter ketosis (the goal of the diet), your body breaks down fat instead, which can lead to weight loss. (Be sure to work with a nutritionist for optimal results.)
One of the biggest advantages of the keto diet is feeling hungry less often. Simple carbohydrates are quickly absorbed and used for energy — that's not a great recipe for satiety, and people often feel hunger soon after eating. With the keto diet, fat is the focus, so people often feel full and satisfied. But followers often struggle with getting enough fat in their daily intake. Here are some tips for sneaking fat into your diet. (Always try to make those foods that are high in healthy unsaturated fats your first choice.)
Fat-spike your hot drink. Add a tablespoon or so of fat to your coffee or tea for a boost. Whirl it around in a blender to incorporate it evenly. Try grass-fed butter, heavy cream, coconut cream, coconut oil or MCT oil (an odorless, tasteless and easily digestible fat).
Do the same to your smoothie. You can add any of the above or try avocado, avocado oil, or unsweetened almond or macadamia nut butter.
Fat-ify your veggies. Whether they're roasted, steamed, sauteed or raw, they can handle extra fat from sources like like grass-fed butter and extra-virgin olive oil. You can also experiment with flavored oils to add a little extra dimension.
Use avocado, everywhere. Avocados are a dream for the keto dieter. They're packed with healthy unsaturated fats and are incredibly versatile. You can eat them plain with a sprinkle of flaky sea salt, puree them with homemade mayonnaise, garlic and salt to make a fatty veggie dip or drizzle, add them to salads or mash them in the shell with cilantro, lime juice and salt for a quick hand-held guacamole.
Stock up on nuts and seeds. Eat them as a snack or add them to a smoothie or salad. Choose from:
- Cashews (these are the highest in carbs per serving)
- Chia seeds
- Flax seeds
- Hemp seeds
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
Put an egg on or in it. Enjoy eggs in all forms, including hard-boiled, soft-boiled, over easy, poached, fried, coddled or scrambled. Incorporate them into salads and soups, or eat them plain with a sprinkle of sea salt if you need a quick snack.
Add a dollop of sour cream. Make sure it's full-fat — low-fat versions of dairy tend to have more sugar and sodium added to make up for the lack of flavor that fat provides. Try adding some to a pile of roasted veggies, slip it into your smoothies, stir it into soups or use it as a dip for fresh berries.
Say yes to full-fat cheese. Again, low-fat is not your friend. Go for the full-fat versions of cheese and avoid any highly processed cheeses like American. Try Brie, Parmesan, feta and Gruyère, to name a few.
Bring on the mayo. Homemade, to be specific, or a brand that doesn't have hidden sugars and preservatives. You can add it to salad dressings or turn it into an herby dip for veggies. Learn how to make mayonnaise here.
It's time for tahini. Made from sesame seeds, this Middle Eastern paste is becoming popular even outside of the keto world. It can be added to smoothies or salad dressings or used to make keto bombs (see explanation below). Try making a simple tahini sauce to start. Steal the one from this Grilled Avocado with Tahini recipe.
Make magical coconut fairy dust. Combine the following ingredients and finely chop them together in a small food processor. Refrigerate in an airtight container and then sprinkle on grilled or roasted meat or veggies: unsweetened coconut flakes, almonds or macadamia nuts, sunflower seeds, sesame seeds, chia seeds and lime zest.
And then make a savory olive sprinkle. It's the same concept, only with a more savory and salty profile. Chop together in a small food processor and refrigerate in an airtight container: your favorite pitted olives, fresh herbs, lemon zest, olive oil and a pinch of crushed red pepper.
Choose fattier cuts of meat. While we suggest you go primarily for leaner cuts of meat, there are times that a fatty hunk of meat is in order. Go for: organic chicken thighs and legs with skin on, well-marbled grass-fed beef and 70/30 (lean-to-fat ratio) grass-fed ground beef.
Do the same with fish. Look for sustainable salmon, mackerel and sardines, which are all high in healthy omega-3 fatty acids.
Eat fat bombs. Fat bombs are just that — a dynamo and instant delivery of fat in one or two bites. Check out these Black and White Keto Fat Bombs (pictured above).