Essential Tips for Getting More Fat on Keto
What Can You Do to Get More Fat on Keto?
💡TO GET MORE FAT ON KETO – Include healthy fats like avocados, nuts, and olive oil in your meals. Additionally, enjoy full-fat dairy, fatty fish, and homemade dressings for variety.
Boosting your fat intake is essential for success on a keto diet. If you’re struggling to meet your fat goals, you’re not alone, it’s a common challenge.
Adding more fat can be simple with the right foods. For example, incorporating avocados, olive oil, and nuts can quickly increase fat in your meals.
This post covers various easy ways to get more fat on keto, from cooking with grass-fed butter to enjoying fat bombs as snacks.
We’ll break down different fat-rich options, making it easier to stay satisfied and on track with your keto goals.
Table of Contents:
How to Get More Fat on Keto
Increasing your fat intake on keto can be easy with some simple adjustments. Incorporate healthy fats like avocados, olive oil, and fatty fish into your meals.
Cooking with grass-fed butter or ghee adds flavor while boosting fat content. You can also snack on nuts, seeds, or fat bombs to stay on track.
Homemade sauces, dressings, and dips made with full-fat ingredients are another great way to get more fat and stay satisfied on keto without overcomplicating your meals.
1. Avocados and Avocado Oil
Avocados are one of the most popular keto-friendly foods, and for good reason. They’re packed with healthy fats, particularly monounsaturated fats, which help keep you full and provide steady energy.
Whether you slice them onto salads, mash them into guacamole, or simply eat them with a spoon, avocados are a delicious way to add more fat to your diet.
Avocado oil is another excellent option. It has a high smoke point, making it perfect for sautéing vegetables or frying foods. You can also drizzle it over salads or use it in homemade dressings for a simple fat boost.
2. Cacao Nibs
Cacao nibs are a fantastic way to increase carb intake on keto while satisfying chocolate cravings. These small, crunchy pieces of raw cacao beans are rich in healthy fats and antioxidants.
Unlike regular chocolate, cacao nibs are unsweetened, making them a keto-friendly snack option. Sprinkle them over full-fat Greek yogurt, blend them into smoothies, or mix them into keto-friendly desserts for a flavorful crunch.
Their slightly bitter taste pairs well with nuts, seeds, or even coconut flakes. Cacao nibs offer a simple way to enjoy a chocolate-like treat while staying on track with your keto goals.
3. Chia Seeds and Flaxseed
Chia seeds and flaxseeds are tiny but mighty sources of healthy fats, making them great additions to your healthy diet.
Both are rich in omega-3 fatty acids, which support heart health, and their high fiber content helps with digestion—an important factor when following a high-fat diet.
Chia seeds can absorb liquid and form a gel-like texture, making them perfect for chia puddings or thickening smoothies.
Flaxseeds, when ground, can be mixed into yogurt, keto bread, or baked goods to boost fat and fiber.
These seeds not only add healthy fats but also help you stay full longer, keeping your keto journey on track.
4. Coconut Butter
Coconut butter is a delicious and versatile fat source perfect for anyone on a keto diet. Made from the flesh of the coconut, it has a rich, creamy texture that makes it a great spread or ingredient in keto-friendly treats.
You can spread coconut butter on low-carb bread, blend it into smoothies, or even enjoy it straight from the jar for a quick fat boost.
It’s also ideal for adding to baked goods or fat bombs, giving them a natural sweetness without any added sugar.
Coconut butter is packed with healthy fats, including medium-chain triglycerides (MCTs), which are known to boost energy and help maintain ketosis. It’s a flavorful and convenient way to up your fat intake.
5. Coconuts and Unrefined Coconut Oil
Coconuts and unrefined coconut oil are excellent sources of healthy fats for your keto diet.
Fresh coconut meat is not only delicious but also rich in medium-chain triglycerides (MCTs), which can provide quick energy and support ketosis.
You can enjoy fresh coconut as a snack or add it to smoothies and desserts for extra flavor and creaminess.
Unrefined coconut oil, on the other hand, is perfect for cooking. With a high smoke point, it’s great for sautéing vegetables, frying, or baking. It can also be used in homemade salad dressings or drizzled-over dishes for added richness.
Including coconuts and unrefined coconut oil in your meals is a simple way to enhance your fat intake while enjoying their unique taste and health benefits.
6. Cook With Grease From High-Fat Meats
Using grease from high-fat meats is a smart and flavorful way to increase fat intake on keto.
When you cook meats like bacon, sausage, or fatty cuts of beef, you’re left with delicious rendered fat that can enhance the taste of your meals.
This grease is perfect for sautéing vegetables, adding depth to sauces, or even frying eggs. It’s not only a great way to add healthy fats but also infuses your dishes with rich, savory flavors.
Additionally, cooking with rendered fat helps to minimize waste, making your meals more economical.
So next time you cook fatty meat, don’t toss that grease—save it and enjoy the benefits of both flavor and fat in your keto diet!
7. Cream Cheese Sweet Treats
Cream cheese is a versatile ingredient that can help you boost your fat intake while satisfying your sweet tooth on keto. Its rich, creamy texture makes it perfect for creating delicious low-carb desserts.
For a quick treat, blend cream cheese with a sweetener like erythritol or stevia, and then add your favorite flavorings—think vanilla extract, cocoa powder, or even lemon zest.
You can enjoy this mixture as a dip for low-carb fruits or spread it on keto-friendly baked goods. Another popular option is to whip cream cheese into a cheesecake batter for a rich, satisfying dessert that keeps your fat intake high.
With endless possibilities, cream cheese sweet treats are a delightful way to enjoy the benefits of healthy fats while indulging your cravings.
8. Drink Bulletproof Coffee
Bulletproof coffee is a fantastic way to kick-start your day with a healthy dose of fat while keeping your energy levels steady. This creamy beverage combines freshly brewed coffee with high-quality fats, typically grass-fed butter and medium-chain triglyceride (MCT) oil.
The result is a rich, frothy drink that not only enhances your coffee experience but also helps you feel fuller for longer.
Drinking Bulletproof coffee in the morning can help you avoid the mid-morning slump and keep you focused throughout the day. To make it, simply blend hot coffee with a tablespoon of butter and a teaspoon of MCT oil until smooth and creamy.
You can even add flavorings like vanilla or cinnamon to customize your drink. It’s an easy, delicious way to increase your fat intake and support your ketogenic lifestyle.
9. Fatty Fish
Fatty fish are a powerhouse of healthy fats and an essential part of any keto diet. Varieties like salmon, mackerel, sardines, and trout are not only rich in omega-3 fatty acids but also provide high-quality protein.
These healthy fats support heart health, reduce inflammation, and can help you feel satiated longer. Incorporating fatty fish into your meals is easy and delicious; you can grill, bake, or pan-sear them for a satisfying dinner.
A simple lemon and herb seasoning can elevate the flavor without adding carbs. Canned options, like sardines or mackerel, are also convenient for quick lunches or snacks.
By adding fatty fish to your diet, you’re not just boosting your fat intake but also enjoying a flavorful and nutritious option that aligns perfectly with your keto goals.
10. Full-Fat Greek Yogurt
Full-fat Greek yogurt is a delicious and versatile option for increasing fat intake on a keto diet. Packed with probiotics, it supports gut health while providing a creamy texture that can enhance various dishes.
You can enjoy it on its own or use it as a base for smoothies, salad dressings, or dips. Drizzle some olive oil and sprinkle herbs for a savory twist, or mix in low-carb sweeteners and berries for a satisfying dessert.
With its high protein content, full-fat Greek yogurt keeps you feeling full and satisfied, making it a great choice for breakfast or snacks. Just be sure to choose unsweetened varieties to avoid added sugars.
By incorporating this tasty yogurt into your meals, you’re not only boosting your fat intake but also enjoying a nutritious and flavorful food.
11. Grass-Fed Butter/Ghee
Grass-fed butter and ghee are excellent sources of healthy fats that can easily elevate your keto meals. Grass-fed butter is rich in omega-3 fatty acids and vitamins A, D, and K, making it a nutritious choice.
It adds a creamy texture and rich flavor to dishes, whether you’re spreading it on low-carb bread or using it in cooking. Ghee, which is clarified butter, has the milk solids removed, making it lactose-free and shelf-stable.
It also has a higher smoke point, making it ideal for frying and sautéing. Both options can enhance the flavor of vegetables, eggs, and meats, or be used in baking to create keto-friendly treats.
Incorporating grass-fed butter and ghee into your diet not only boosts your fat intake but also adds depth and richness to your culinary creations.
12. Hemp Hearts
Hemp hearts are a fantastic source of healthy fats and an easy way to boost your fat intake on keto. These tiny seeds are rich in omega-3 and omega-6 fatty acids, making them a great addition to your diet for heart health.
With a slightly nutty flavor and chewy texture, hemp hearts can be sprinkled on salads, yogurt, or smoothies for added crunch and nutrition. You can also incorporate them into keto baking, using them to enhance recipes for bread, muffins, or fat bombs.
Just three tablespoons of hemp hearts provide about 15 grams of fat, making them a convenient option for meeting your daily fat goals. Plus, they’re packed with protein and fiber, helping you stay satisfied longer.
By adding hemp hearts to your meals, you’re not only increasing your fat intake but also enriching your diet with essential nutrients.
13. Homemade Cheese Sauce to Your Veggies
A creamy homemade cheese sauce is a delightful way to increase fat intake while making vegetables more enjoyable on your keto diet.
Made from simple ingredients like heavy cream, butter, and shredded cheese, this sauce is rich, flavorful, and incredibly versatile.
To prepare, melt butter in a saucepan, stir in heavy cream, and gradually add your favorite cheese until it’s smooth and velvety.
You can also enhance the flavor with spices like garlic powder, paprika, or even a splash of hot sauce for a kick.
Drizzling this cheese sauce over steamed or roasted veggies like broccoli, cauliflower, or zucchini not only adds healthy fats but also transforms ordinary greens into a mouthwatering dish.
It’s a great way to make sure you’re hitting your fat goals while deliciously enjoying nutritious vegetables.
14. Make Fat Bombs
Fat bombs are a fun and delicious way to increase your fat intake on a keto diet. These bite-sized snacks are typically made from a combination of healthy fats, such as coconut oil, nut butter, cream cheese, or avocado, along with flavorings like cocoa powder, vanilla extract, or sweeteners.
The beauty of fat bombs lies in their versatility; you can customize them to suit your taste preferences and dietary needs. Simply mix your chosen ingredients, pour the mixture into silicone molds, and refrigerate until firm.
Enjoy them as a quick snack or a satisfying dessert that keeps you on track with your macros. They’re especially handy for curbing cravings and providing energy between meals.
With fat bombs, you can indulge in tasty treats while effortlessly boosting your fat intake, making them a staple in any keto-friendly kitchen.
15. Make Your Own Dressings and Dips
Creating your own dressings and dips is an easy and flavorful way to boost your fat intake while sticking to your keto diet.
Store-bought options often contain hidden sugars and unhealthy oils, but making them at home allows you to control the ingredients. Start with a base of healthy fats like olive oil, avocado oil, or sour cream.
For vinaigrettes, mix oil with vinegar, lemon juice, and your favorite herbs or spices. For creamy dips, blend avocado, cream cheese, or Greek yogurt with garlic, herbs, or spices for a tasty treat.
These homemade dressings and dips are perfect for drizzling over salads, dipping veggies, or spreading on low-carb wraps.
By crafting your own condiments, you not only enhance the flavor of your meals but also ensure you’re getting healthy fats that support your keto lifestyle.
16. Nuts and Nut Butter
Nuts and nut butter are excellent sources of healthy fats and make for convenient snacks on a keto diet. Almonds, walnuts, pecans, and macadamia nuts are particularly rich in monounsaturated fats, which are beneficial for heart health.
You can enjoy nuts on their own, toss them into salads, or use them as toppings for yogurt or desserts. Nut butter, such as almond or peanut butter, offers a creamy texture and is perfect for spreading on low-carb bread or adding to smoothies for extra richness.
Just be mindful of portion sizes, as the calories can add up quickly. Look for natural, unsweetened varieties to avoid added sugars.
Incorporating nuts and nut butter into your diet is a tasty way to increase your fat intake while benefiting from their protein and fiber content, helping you stay full and satisfied throughout the day.
17. Olives and Cold-Pressed Olive Oil
Olives and cold-pressed olive oil are fantastic sources of healthy fats that fit seamlessly into a keto diet.
Olives are not only delicious but also rich in monounsaturated fats, which can support heart health and help you feel satisfied.
They make a great snack on their own or can be added to salads, pizzas, or Mediterranean dishes for a burst of flavor.
Cold-pressed olive oil, known for its rich taste and high nutritional value, is perfect for drizzling over vegetables, using salad dressings, or finishing off cooked dishes.
It’s important to choose high-quality, extra virgin olive oil to reap the maximum health benefits. Together, olives and olive oil enhance your meals with healthy fats while adding a savory touch that can elevate any dish.
Incorporating these foods into your diet is a delicious way to meet your fat intake goals on keto.
18. Whip up Heavy Cream Sweet Treats
Heavy cream is a rich and versatile ingredient that can help you indulge your sweet tooth while boosting your fat intake on keto.
Whipping heavy cream transforms it into a light, fluffy topping for various desserts, making it a perfect companion for low-carb treats. You can sweeten it with keto-friendly sweeteners like stevia or erythritol and add flavorings such as vanilla extract or cocoa powder for extra flair.
Use this whipped cream to top sugar-free jello, berries, or keto-friendly cakes. Alternatively, you can mix it into coffee for a decadent, creamy drink. For a fun twist, freeze whipped cream in silicone molds to create delicious fat bombs that are easy to grab on the go.
By incorporating heavy cream into your sweet treats, you’re not just enhancing flavor; you’re also ensuring you meet your fat goals while enjoying satisfying, guilt-free desserts.
19. Whole Eggs
Whole eggs are a powerhouse of nutrition and an excellent way to increase your fat intake on a keto diet.
Packed with healthy fats, high-quality protein, and essential vitamins, eggs are incredibly versatile and can be prepared in countless ways.
Scrambled, poached, or fried, they make for a quick and satisfying meal at any time of the day. The yolk is where most of the fat and nutrients reside, so don’t skip it! Adding eggs to your meals can also enhance the texture and flavor of dishes.
Consider making an omelet stuffed with cheese and low-carb veggies or whipping up a creamy egg salad with avocado and spices.
Whole eggs are not only delicious but also keep you feeling full, making them a staple for anyone looking to boost their fat intake while enjoying a keto-friendly lifestyle. Incorporating them into your meals is both simple and rewarding.
Related Articles
For more articles that offer tips, recipes, and guidance to enhance your keto journey and help you stay on track with your goals while losing weight, check out the following articles:
- 16 Fruits High in Fiber: A Gut-Healthy List
- Is Gluten-Free Low-Carb? What You Need to Know for Your Diet
- The Ultimate Guide to Keto Fiber Supplement for Health
- Top 15 Keto Sides to Complete Your Low-Carb Meal
- What to Drink During Intermittent Fasting: Hydration Tips
- Must-Try Crunchy Keto Snacks for Your Low-Carb Diet
- Top Thermic Foods to Boost Your Metabolism Naturally
- Keto Constipation: What are the Causes and How to Fix It
- One Meal a Day: The Ultimate Guide to the OMAD Diet
- 19 Homemade Drinks That Burn Fat While Sleeping: Find Out!
- High Protein Keto Diet: 30 Foods to Fuel Your Fitness Goals!
- Vegan Keto Meal Plan: Transforming Your Health and Wellness
- 10 Surplus Diet Ideas for a Healthy Lifestyle
Frequently Asked Questions
How Much Fat Do I Need on Keto?
On a ketogenic diet, about 70-75% of your daily caloric intake should come from fats. This translates to roughly 150-200 grams of fat per day, depending on your individual calorie needs.
It’s essential to focus on healthy sources of fat, such as avocados, nuts, and olive oil, to ensure you’re meeting your nutritional requirements while staying in ketosis.
Can You Do Low-Fat on Keto?
Following a low-fat diet on keto is not advisable, as the success of the ketogenic approach relies on high-fat foods intake to achieve and maintain ketosis.
Reducing fat can hinder your ability to enter this metabolic state and may lead to increased cravings and hunger. To effectively reap the benefits of keto, focus on incorporating healthy fat intake into your meals and snacks.
What Happens if I Don’t Eat Enough Fat on Keto?
If you don’t consume enough fat on a ketogenic diet, your body may struggle to enter or maintain ketosis. This can lead to increased cravings, fatigue, and irritability as your body searches for alternative energy sources.
Additionally, insufficient fat intake can result in nutrient deficiencies and hinder your lose weight, making it essential to prioritize healthy fats in your meals.
Final Thoughts
In summary, increasing your fat intake on a keto diet is crucial for maintaining energy levels and achieving your health goals.
We’ve discussed various delicious ways to do this, including incorporating avocados, nuts, heavy cream, and homemade dressings into your meals.
These options not only help you meet your saturated fat requirements but also add flavor and variety to your diet.
Remember, finding enjoyable ways to consume healthy fats can make your keto journey more satisfying.
For more tips, recipes, and insights to enhance your low-carb lifestyle, visit our website and discover a wealth of resources to support your keto journey!