I bet you have a tough time getting your head around how to get the correct amount of fat on this new Keto diet?
New or old to this diet the consumption of healthy fats should be top on the list of your daily goals.
Now that you are tracking your macros you may be finding it difficult to get enough fat. Well, here are 5 great way to solve that problem.
In this Keto Beginners Series, we’ve come up with a great list of my favorite ways to get more fats into your keto diet plan!
You Need The Correct amount of Fats to Truly Adapt to the Ketogenic Diet
High fat intake is the primary objective for getting your body to become keto-adapted. When you first start the ketogenic diet, you’ll need to replace the calories that previously came from carbs with healthy fat sources. As you start the Keto diet we need to replace the calories that came from cabs with healthy fats.
For many people, getting the increased amounts of fat can be difficult, as it may take some time for your taste buds to get used to the change to high-fat foods. But remember, eating enough fat will help you avoid hunger during this phase of the diet.
How Power up Fat Intake on Keto
As promised here are the 5 best way to increase your fat intake:
#1. Turn Hot Beverages into Full-Fat Drinks deliciousness!
Adding a healthy source of fat into a hot beverage is a great way to increase your fat intake.
The most popular version — known as bulletproof coffee — involves adding a tablespoon of coconut or MCT oil, a tablespoon of grass-fed butter, and stevia. Then, blend it all together to create a keto-friendly coffee!
You can also do this with green tea, matcha tea, yerba mate, or even sugar-free hot chocolate. Make sure to add a fat source such as MCT oil or powder, coconut oil, cocoa butter, ghee, coconut oil, or grass-fed butter.
This is a great way to start you’re morning: Great source of healthy fat in a quick and easy.
#2. Use Full-Fat Ingredients (no fat-free for us)
Forget about getting any foods that are “low-fat” or “fat-free”. These food products usually use sugar rather than fat and that is all bad for your ketogenic lifestyle.
No nonfat yogurt for us it is full-fat yogurt all the way, and start adding fatty food sources into your grocery list, like as heavy cream, sour cream, and avocados.
#3. Add Fats to All Your Veggies
It’s too common for beginners to avoid eating veggies on keto because they’re afraid they’ll go over their daily carb intake. If you stay with to low-carb vegetable options and adding a fat source, it is a great way to ensure that you maintain a solid keto macro ratio.
Here are a few low-carb veggies to choose from:
Then, you can add a healthy fat source such as:
Extra virgin olive oil or avocado oil
Unrefined coconut oil
Macadamia nut oil
Full-fat salad dressings (blue cheese is my go to)
Don’t be afraid to add some low-carb flavorings to your keto veggie meal, such as jalapenos, apple cider vinegar, coconut aminos, ginger, garlic, cilantro, and coconut aminos.
#4. Fat Bombs!
This is a tasty craving killing option. Not only do the task like cheating they up your healthy fat intake for the day.
The general guidelines for creating fat bombs is to:
Add a base of fats, including coconut oil, grass-fed butter, ghee, cacao butter, nut butter, or coconut cream, then include some flavor such as cacao powder, vanilla extract, cayenne, or cinnamon
Follow this up with a zero-calorie sweetener or protein powder
Mix them together and store it in the freezer to have a readily available ketogenic-friendly snack whenever those cravings creep up on you!
#5. Stick to Fatty Cuts of Red Meat
A large part of your ketogenic diet should come from fatty cuts of meat. Instead of eating skinless chicken breast or turkey slices — which contain very little amounts of fat — consume fatty meats, including:
NY Strip Steak
Salmon and other fatty fish
Don’t be afraid to cook these in butter. Fattier cuts of meat will help you maintain the proper ketogenic macronutrient ratio ensure essential fat-soluble vitamins and minerals are a part of your diet.
Note: Try to stay away from processed meats such as pepperoni, salami, and other canned or lunch meats, as they often contain nitrates, which should be avoided. Nitrate-free versions are generally fine.
So we have taken the problem of not getting enough fat and give you 5 great to get what you need.
Find your go-to meals that satisfy the macro’s needed and to crush any cravings you may come up against. If you need a snack to have fat bombs on hand. If it is salty, I use baba ganoush. There is a keto recipe for every craving and taste.