Brenda Khan
The ketogenic diet is a low-carb, high-fat diet that promotes weight loss and lowers blood sugar and insulin levels. It is important to eat enough fat on keto to keep the body in a state of ketosis, where it burns fat for energy instead of carbohydrates. This can be challenging, especially for those used to a high-carb diet. To increase fat intake on keto, try incorporating more nuts and seeds, fatty fish like salmon and sardines, full-fat dairy, avocados, and healthy oils like olive oil and avocado oil into your diet.
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What You'll Learn
- Full-fat dairy products like cheese, yogurt, and heavy cream
- Nuts and seeds, including pistachios, walnuts, and sunflower seeds
- Avocados, which can be eaten plain, in guacamole, or in salads
- Fatty fish like salmon, mackerel, and sardines, which are rich in omega-3 fatty acids
- Healthy oils like olive oil, avocado oil, and coconut oil
Full-fat dairy products like cheese, yogurt, and heavy cream
Dairy products are an excellent source of fat for those on a keto diet. Full-fat dairy products, in particular, are a great way to increase your fat intake. This includes cheese, yogurt, and heavy cream.
When it comes to cheese, opt for full-fat varieties and avoid highly processed options like American cheese. Brie, Parmesan, feta, and Gruyère are all excellent choices. Cheese can be enjoyed on its own as a snack or added to salads, sandwiches, or omelets.
Yogurt is another great source of fat on the keto diet. Go for full-fat, Greek, or plain yogurt, and avoid flavored varieties that may contain added sugars. You can eat yogurt by itself, or get creative by making a keto yogurt parfait with layers of nuts, seeds, coconut, and cacao. Yogurt can also be used as a base for dips or sauces, adding a creamy texture and a healthy dose of fat.
Heavy cream is also a keto-approved source of fat. It can be added to smoothies or used in coffee to increase the fat content of your meal or beverage.
In addition to these full-fat dairy options, there are other dairy products that can contribute to your fat intake. Butter, for example, is a common source of saturated fat. Sour cream is another option that can be used as a topping or ingredient in various recipes.
Remember, while increasing your fat intake is crucial for maintaining ketosis on a keto diet, it's important to prioritize healthy sources of fat. Dairy products can be a great way to add fat to your meals, but be mindful of any potential lactose intolerance or sensitivities you may have. Additionally, ensure that your overall dairy consumption aligns with your personal health goals and dietary preferences.
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Nuts and seeds, including pistachios, walnuts, and sunflower seeds
Nuts and seeds are a great way to add healthy fats to your keto diet. They are loaded with vitamins, minerals, fibre, and healthy fats that support the health of every cell in your body. Some nuts and seeds that are particularly good for a keto diet include pistachios, walnuts, almonds, pecans, cashews, Brazil nuts, and sunflower seeds. These nuts and seeds are low in carbs and high in fat, making them perfect for a keto diet.
You can eat them as a quick and easy snack on their own or add them to salads, shakes, desserts, and many other recipes. For example, you can sprinkle them on top of your oatmeal or yogurt, or add them to a smoothie or protein shake. You can also get creative and make a nut-based spread like walnut pesto, or use nut butter as a dip for low-carb vegetables. Nut and seed butters offer the same benefits as whole nuts and seeds but in a more versatile form. Just be sure to read the ingredient label on store-bought nut butters, as some contain added sweeteners that are not keto-friendly.
Another way to incorporate nuts and seeds into your keto diet is to use them in baking. For example, you can add ground flaxseed to your keto baked goods, or use macadamia nuts or walnut as a crust for a pie. You can also make your own keto crackers using chia seeds or flaxseeds. These seeds are high in fibre and have been shown to have additional health benefits, such as reducing inflammation and improving metabolic health.
It's important to note that nuts and seeds can be high in phytic acid, which can make them challenging for some people to digest. Soaking them in water overnight can improve their digestibility. Additionally, people with the herpes simplex virus (HSV) may experience heightened breakouts due to the high arginine content of nuts and seeds. As with all foods on the keto diet, it's important to pay attention to serving sizes to ensure you stay within your desired macronutrient ratios.
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Avocados, which can be eaten plain, in guacamole, or in salads
Avocados are a versatile and nutritious food that can be enjoyed in various ways on a keto diet. Here are some ideas for incorporating more avocados into your keto meals:
Eating Avocados Plain
Avocados can be enjoyed on their own as a simple and convenient snack. To enhance their flavour, try sprinkling them with some flaky sea salt or your favourite seasoning blend. You can also add a squeeze of lime or lemon juice for a tangy twist.
Avocados in Guacamole
Avocados are the star ingredient in guacamole, a delicious and creamy dip. To make a quick and easy guacamole, mash an avocado in its shell, adding cilantro, lime juice, and salt to taste. You can also add some diced onions, tomatoes, and a pinch of garlic powder for extra flavour. Enjoy your guacamole with low-carb vegetables like celery sticks, bell peppers, or zucchini slices for dipping.
Avocados in Salads
Avocados make a great addition to salads, providing a creamy texture and a boost of healthy fats. Try adding diced or sliced avocados to your favourite keto-friendly salad recipe. You can also experiment with different combinations of ingredients, such as spinach, kale, nuts, seeds, and a tangy vinaigrette dressing.
Other Ways to Enjoy Avocados
In addition to eating them plain, in guacamole, or in salads, avocados can be incorporated into your keto diet in numerous other ways:
- Topping for eggs: Try slicing or dicing avocados on top of scrambled, fried, or boiled eggs for a delicious and nutritious breakfast or brunch option.
- Stuffed avocados: Scoop out the flesh of an avocado, mix it with your choice of ingredients (such as tuna, chicken, or shrimp salad), and then spoon the mixture back into the avocado shell for a tasty and unique presentation.
- Avocado toast: Spread mashed avocado on a slice of keto-friendly bread or toast, and top it with everything bagel seasoning, sea salt, or red pepper flakes for a quick and savoury snack.
- Smoothies and shakes: Add avocado to your favourite keto smoothie or shake recipe for a creamy texture and a boost of healthy fats.
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Fatty fish like salmon, mackerel, and sardines, which are rich in omega-3 fatty acids
Fatty fish are an excellent source of healthy fats for those on a keto diet. Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, offering numerous health benefits. Omega-3 fatty acids are known to reduce the risk of heart disease and play a crucial role in maintaining a healthy immune system. Vitamin D, abundantly found in fatty fish, helps regulate autoimmune functions by reducing inflammation associated with heart disease and diabetes.
Mackerel, sardines, and salmon are also excellent sources of dietary vitamin D, a crucial nutrient that many people lack. Vitamin D supports immune defences against viruses and other external invaders. It also helps reduce the severity of viral infections, including COVID-19.
Fatty fish are a great option for those on a keto diet as they are accessible and versatile. They can be baked, grilled, or served over a salad or with roasted vegetables. Canned fatty fish, such as mackerel and sardines, are convenient and affordable options that provide the same nutritional benefits as their fresh counterparts.
Additionally, fatty fish like salmon and mackerel are also good sources of vitamin B and selenium. Selenium is an important mineral that acts as an antioxidant, helping to protect the body's cells from damage caused by free radicals. Vitamin B is essential for energy metabolism and maintaining healthy skin, eyes, and liver.
For those who follow a keto diet, including fatty fish in their meals is a delicious and nutritious way to increase their healthy fat intake while also obtaining various essential nutrients.
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Healthy oils like olive oil, avocado oil, and coconut oil
Olive oil is made from olives, which are naturally rich in fat. It is considered one of the healthiest oils, not just on a keto diet but in general. It has several benefits, such as anti-inflammatory, anti-allergic, antithrombotic, anti-mutagenic, and antioxidant qualities. Extra virgin olive oil is incredibly versatile and can be used in a variety of ways in your keto diet. You can use it as a dressing on vegetables (cooked or raw), add a tablespoon to a smoothie or shake, or use it as a base for a dressing or marinade for roasted meats, vegetables, or fresh salad. However, it has a low smoke point, so it's not ideal for cooking at high temperatures.
Avocado oil is derived from pressed avocados and is another excellent option for a keto diet. It has a high smoke point, making it ideal for frying food and reaching high temperatures without smoking, resulting in a crispier product. It also has a deep, nutty flavor and is rich in monounsaturated fatty acids and antioxidants.
Coconut oil is a popular keto fat source because it offers a natural source of medium-chain triglycerides (MCTs), a type of fat that your body can easily absorb and use. MCTs are more likely to be burned as energy and less likely to be stored as fat, which may aid weight loss. Coconut oil has a low smoke point, so it is best for baking and low-heat cooking. You can also add it to coffee, smoothies, or use it in baking, stir-frying, and as a salad dressing.
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Frequently asked questions
Some high-fat foods that are suitable for the keto diet include fatty fish like salmon, tuna, anchovies, and sardines, eggs, avocados, nuts, seeds, olives, full-fat dairy products, and oils like avocado oil, olive oil, and coconut oil.
The keto diet is a low-carb, high-fat diet that puts your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. Eating enough fat is crucial to maintaining ketosis and keeping hunger at bay.
You can add fats like avocado, nut butters, or olive oil to smoothies, salads, and vegetables. Use full-fat dairy products, and choose fatty cuts of meat. You can also make "fat bombs," which are small, portable snacks that pack a big dose of healthy fats.
Yes, it's best to limit highly processed meats, fried foods, and refined oils as they can be high in unhealthy trans fats. Instead, focus on whole, minimally processed foods and healthy fats like monounsaturated and omega-3 polyunsaturated fats.
