Are you looking for ways to get more fat into your keto diet? Read our best tips for consuming enough fat on the ketogenic diet.
Are you following a keto lifestyle, but struggling to maintain the proper fat ratios? If you are, know that you aren’t alone.
It may seem at first blush like consuming extra fat will be a super simple task, but it’s not when you take into consideration that you’re reaching for a goal of 70-75% of your daily caloric intake to be coming from fat. That’s really quite a lot when you start working out the numbers.
On a keto diet, you truly need to consume the extra fat so you can enter a state of ketosis, where your body burns fat for its fuel, and stay there.
Here are a few easy ways you can sneak a little extra fat into your ketogenic diet.
Fill Up with Healthy Fats
Before you go off and start adding a bunch more fat into your keto diet, you want to understand healthy fats so you can choose the right types for weight loss success.
Making sure to consume enough healthy fat while you’re sticking to a keto diet will help you maintain your health and energy levels, while ensuring you enter ketosis.
Good sources of fats primarily come from animal proteins, such as beef and bacon, which is where you get most of your saturated fats. Other saturated fat sources include pastured butter, clarified butter (ghee) and extra virgin coconut oil.
In addition to saturated fat, you can also want to consume monounsaturated fats, another healthy fat source. You will find monounsaturated fats in olive oil and avocados.
While you want to avoid most polyunsaturated fats, you do want to make sure you’re getting enough Omega 3 fatty acids in your diet, which often come from fish like salmon or an Omega 3 supplement.
Drink Keto Coffee in the Morning
Drinking keto coffee is a really quick and easy way for you to increase your daily fat intake without the need to worry about it a whole lot.
To make ketogenic coffee, you’ll be using the same basic principles as Bulletproof Coffee. However, you won’t need to be quite as strict with where the sourcing of the coffee beans or the brand of fat you choose to add.
If you want to make a super simple simple keto coffee recipe, simply blend one cup of brewed coffee with one tablespoon of coconut oil, 1-2 tablespoons of heavy whipping cream and one tablespoon of pastured butter. You can totally change the ratio of ingredients if you’d like, but know that this recipe contains approximately 35 grams of fat in a single cup of coffee.
Add Plenty of Fats When You Cook
Our final tip is to be sure you’re adding plenty of your healthy fats of choice each and every time you prepare a meal. When you make eggs, reach for real butter rather than an oil spray for more fat.
If you’re going to grill up a big juicy steak, don’t be afraid to slather some butter on for extra fat and flavor! Of course you can use olive oil or coconut oil if you want to fry anything in a pan or saute some vegetables on the stove.
Don’t despair. There are so many different ways you can add more fat to your meals while you’re cooking. Not only will increasing your fat intake be good for your keto diet, it will give your food a flavor boost at the same time.