Strategies For Adding Fats To Your Keto Diet

The keto diet is a high-fat, low-carb diet that can help with weight loss and lower the risk of certain diseases. While it may seem easy to eat a lot of fat on this diet, it can be challenging to get enough fat, especially when starting. To be in ketosis, a metabolic state where the body uses fat for energy, a keto diet should consist of about 70% fat, 20-25% protein, and 5-10% carbohydrates.

- Fat-spike your hot drinks: Add a tablespoon of grass-fed butter, heavy cream, coconut cream, coconut oil, or MCT oil to your coffee or tea.

- Fat-ify your veggies: Cook vegetables in fats like butter, extra-virgin olive oil, or flavoured oils like peanut oil or sesame oil.

- Use avocado: Avocados are packed with healthy fats and are versatile. Eat them plain, make guacamole, add them to salads, or puree them with homemade mayonnaise, garlic, and salt for a veggie dip.

- Stock up on nuts and seeds: Eat them as a snack or add them to smoothies or salads.

- Add an egg: Enjoy eggs in various forms, such as boiled, poached, fried, or scrambled, or incorporate them into salads and soups.

- Add a dollop of sour cream: Use full-fat sour cream on roasted veggies, in smoothies, or as a dip for fresh berries.

- Choose full-fat cheese: Opt for full-fat versions of cheese like Brie, Parmesan, feta, and Gruyère instead of low-fat or highly processed varieties.

- Bring on the mayo: Make your own mayonnaise or choose a brand without hidden sugars and preservatives, and add it to salad dressings or dips for veggies.

- Choose fattier cuts of meat: Opt for organic chicken thighs and legs with skin, well-marbled grass-fed beef, and 70/30 grass-fed ground beef.

- Eat fat bombs: Fat bombs are small bites packed with high-fat ingredients like cream cheese, nut butters, and coconut oil.

Garnish with high-fat foods like cheese, avocados, cured meat, etc

Garnishes are a great way to add flavour, texture and visual appeal to your keto meals. Here are some ideas for high-fat garnishes to elevate your keto dishes:

Cheese

Cheese is a versatile garnish that can be used in many different dishes. Try grating or shaving hard cheeses like Parmesan over soups, salads or vegetable dishes. For softer cheeses, try crumbling blue cheese or feta over a steak or salad, or spreading cream cheese on celery sticks. Cheese also works well as a topping for keto-friendly pizzas or flatbreads. When choosing cheese, opt for full-fat varieties to increase the fat content of your meal.

Avocados

Avocados are a great source of healthy monounsaturated fats and can be used in a variety of ways as a garnish. Try dicing or slicing avocado and adding it to salads, omelettes or tacos. You can also mash avocado to make guacamole, which can be used as a dip or topping for many dishes. Avocado oil is another option for a garnish; try drizzling it over grilled or steamed vegetables to add a creamy texture and extra flavour.

Cured Meat

Cured meats like salami, pepperoni or prosciutto can be used as a garnish to add a savoury, umami flavour to your dishes. Try tearing or slicing cured meat and adding it to salads, omelettes or vegetable dishes. You can also use cured meat as a topping for keto pizzas or flatbreads, or wrap it around vegetables or cheese for a tasty appetiser.

Other High-Fat Garnishes

In addition to cheese, avocados and cured meat, there are many other high-fat foods that can be used as garnishes:

• Nuts and seeds: Try toasting nuts or seeds and adding them to salads, soups or vegetable dishes for extra crunch and flavour. You can also use nut or seed butters as a base for dips or sauces.
• Olives: Use olives as a garnish for salads, antipasti or vegetable dishes. You can also puree olives with olive oil, anchovies and capers to make a tapenade.
• Dark chocolate: Shave or grate dark chocolate (at least 70% cocoa solids) over keto desserts or smoothies for a sweet and indulgent touch.
• Full-fat dairy: Use full-fat Greek yoghurt, sour cream or crème fraîche as a topping for savoury dishes, or add them to smoothies for extra creaminess.

Eat whole, full-fat ingredients

Eating whole, full-fat ingredients is a cornerstone of the keto diet. This means choosing foods that are as close to their natural state as possible and opting for full-fat versions of dairy products.

Full-fat dairy products like butter, cream, and cheese are all excellent sources of fat for a keto diet. For example, a single tablespoon of butter contains around 12 grams of fat and no carbs. Full-fat Greek yogurt is another good option, providing 6 grams of fat per 5.3-ounce serving, along with 13 grams of protein and 6 grams of carbs.

Meat and poultry are also considered staple foods on the keto diet. Fatty cuts of meat like beef, pork, and lamb are excellent sources of fat and protein. Bacon, sausage, and other processed meats should be limited, however, as they are often high in artificial trans fats, which can increase the risk of heart disease.

When it comes to plant-based fats, avocados and avocado oil are excellent choices. Avocados are high in heart-healthy monounsaturated fats and provide a good dose of fiber and essential vitamins and minerals. Olive oil is another healthy option, containing oleic acid, a monounsaturated fat that has been linked to a reduced risk of heart disease.

Nuts and seeds are also healthy, high-fat, and low-carb foods that fit well within a keto diet. Most nuts and seeds are high in mono- and polyunsaturated fats, and frequent nut intake has been linked to a reduced risk of heart disease, certain cancers, and other chronic diseases.

By focusing on whole, full-fat ingredients, you can ensure that you're getting enough healthy fats in your keto diet while also obtaining a variety of essential vitamins, minerals, and other nutrients.

Use different fats for different flavours

When it comes to adding fat to your keto diet, it's not just about the quantity but also the quality and variety of fats you choose. Here are some tips on how to use different fats to enhance the flavours of your keto meals:

• Avocados and avocado oil: Avocados are incredibly versatile and can be used in everything from guacamole to chocolate mousse. They are rich in heart-healthy monounsaturated fats and provide a good dose of fibre, essential vitamins, and minerals. Drizzle avocado oil on grilled or steamed veggies, or use it as a base for salad dressings and keto-friendly sauces.
• Nuts and nut butters: Nuts like almonds, walnuts, macadamias, pecans, and Brazil nuts are a great way to boost your intake of healthy fats, plant-based protein, and fibre. Nut butters, such as almond or sunflower butter, offer the same benefits but with added versatility. Spread them on keto crackers or use them as a dip for low-carb veggies. You can also add them to smoothies or use them in sauces and marinades.
• Seeds and seed butters: Seeds like flax seeds, hemp seeds, and chia seeds are excellent sources of anti-inflammatory omega-3 fats, fibre, and plant compounds. They can be added to smoothies, sprinkled on salads or soups, or incorporated into keto-friendly crackers, muffins, or pancakes. Seed butters, like sunflower butter, can be used in a similar way to nut butters.
• Olives and olive oil: Olives are loaded with heart-healthy monounsaturated fats and contain vitamin E and plant compounds that reduce inflammation and the risk of chronic conditions. They can be enjoyed as a snack, tossed into salads, or used in antipasti. Olive oil, especially cold-pressed extra virgin olive oil, can be drizzled over grilled or sautéed veggies, used as a base for dressings or marinades, or added to salads.
• Coconuts and coconut oil: Coconuts and coconut oil are popular on the keto diet as they provide medium-chain triglycerides (MCTs), a type of fat that is easily absorbed and used by the body. They can be used in smoothies, curries, or for roasting vegetables. Coconut oil is also great for sautéing or stir-frying.
• Fatty fish: Fatty fish like salmon, tuna, anchovies, and sardines are rich in heart-healthy omega-3 fatty acids and provide high-quality protein. They can be baked, grilled, or used in canned form to stuff lettuce wraps, avocado, or celery sticks.
• Ghee and butter: Grass-fed ghee and butter are pure sources of saturated fat that can enhance the flavour and texture of your keto meals. They can be used for cooking, spread on keto-friendly baked goods, or added to hot drinks like coffee or tea.
• Cheese: Cheese is a high-fat, low-carb option with hundreds of varieties to choose from. Enjoy it with fresh veggie sticks, melted over roasted veggies, or shredded and added to salads or grilled meats.
• Oils: In addition to olive and avocado oil, you can experiment with other healthy oils like walnut oil and avocado oil. These can be used in salads, for roasting vegetables, or as a healthy dip for low-carb veggies.

Prepare low-carb recipes

Preparing low-carb recipes can be easy and delicious. Here are some ideas for breakfast, lunch, dinner, and dessert to get you started on your keto journey:

Breakfast

• Keto pancakes: Made with almond flour, cream cheese, and eggs, these pancakes are a tasty and easy ketogenic breakfast option.
• Spinach taco shells: These super-easy taco shells are made with just five ingredients and are perfect for a Mexican-themed breakfast.
• Lemon mug cake: This keto-friendly dessert is ready in just seven minutes and can be made in the microwave, making it a quick and convenient option.

Lunch

• Chicken Alfredo spaghetti squash: A low-carb, chicken Alfredo-inspired recipe is a tasty and satisfying weeknight lunch option.
• Philly Cheesesteak lettuce wraps: A fun and low-carb take on the classic Philly Cheesesteak, made with provolone cheese.
• Taco salad: A fresh and easy taco salad can be made in just 20 minutes with common ingredients like ground beef, lettuce, tomatoes, avocado, and cheese.

Dinner

• Keto chicken parmi bowl: Cheesy chicken parmigiana coated with almond meal and served with cauliflower mash is a delicious and low-carb dinner option.
• Keto Swedish meatballs: Easy and dreamy, these meatballs are a perfect weeknight dinner, and no trip to IKEA is required!
• Keto beef stroganoff: A comforting classic, this keto version replaces egg noodles with cauliflower rice for a satisfying bowl of goodness.
• Keto fried chicken: A low-carb take on a classic, this recipe uses pork rinds and Parmesan instead of flour for a crispy and tasty dish.

Dessert

• Keto cheesecake balls: With only five ingredients, these low-carb bliss balls are an easy grab-and-go snack or dessert.
• Keto cappuccino slice: A delightful and gluten-free slice to satisfy your dessert cravings while on the keto diet.
• Keto peanut butter lava cake: A unique and indulgent keto dessert option.

Remember, when preparing low-carb recipes, it's important to focus on whole foods, healthy fats, and high-quality ingredients. Many keto recipes use staple foods like chicken, beef, avocado, cauliflower, and almond flour. Get creative, and don't be afraid to experiment with different ingredients and recipes to find what works best for your taste buds and lifestyle!

Top any dish with oil, dressing, sauces, or butter

When following a keto diet, it's important to remember that not all fats are created equal. Some sources of fat are better for you than others, so it's critical to choose the most wholesome options to successfully reach your health goals. Here are some tips and ideas for adding more fat to your keto diet through oils, dressings, sauces, and butter:

• Avocado oil: Avocado oil is a great choice for keto as it is high in monounsaturated fats and has a mild flavor and a high smoke point. Use it for dressings, marinades, and sautéing.
• Olive oil: Extra-virgin olive oil is a heart-healthy oil that contains oleic acid and antioxidants. Use it for dressings, drizzling over salads or vegetables, or cooking.
• Coconut oil: Coconut oil is rich in medium-chain triglycerides (MCTs), which can increase ketone production and promote weight loss. It's a versatile oil that can be used for frying, baking, or as a substitute for other oils.
• Butter: Grass-fed butter is a great source of conjugated linoleic acid (CLA) and Omega-3 fatty acids. Use it for cooking, baking, or spreading on low-carb bread or vegetables.
• Ghee: Ghee is clarified butter with the milk solids removed, giving it a longer shelf life and a higher smoke point. It's perfect for cooking and can be used as a butter substitute for those with dairy allergies or sensitivities.
• Mayonnaise: Mayonnaise is a versatile base for sauces and dressings, and you can make your own keto-friendly version at home.
• Salad dressings: There are endless possibilities for keto-friendly salad dressings, including olive oil and balsamic vinegar, ranch, blue cheese, and Caesar.
• Sauces: Try keto-friendly sauces like hollandaise, pesto, alfredo, BBQ, or tomato-based sauces.
• Dips: Enjoy low-carb veggies with high-fat dips like guacamole, blue cheese dip, or onion dip.
• Nuts and seeds: Add extra fat to your meals by sprinkling on nuts and seeds, or using nut and seed butters.

Remember to always read labels and be mindful of added sugars or other ingredients that may not be keto-friendly. Enjoy experimenting with different oils, dressings, sauces, and butter to find what works best for your taste preferences and health goals!

Frequently asked questions