For most of us, keto requires a pretty big shift from thinking of fat as the enemy, a “bad macro,” towards thinking of it more as part of the solution—an important part of healthy habits. But getting “enough” can be a challenge. So what is a ketonian to do?
Why it matters
First, let’s talk about why dietary fat matters on keto.
The keto diet is a high-fat, low-carb diet that puts your body in a state of ketosis, where your body is burning fat for fuel instead of carbohydrates. But you still need to be consuming enough calories to power your body! And relying exclusively on protein can lead to medical concerns. Your body needs both protein AND fat to function.
So, how do you get enough fat on the keto diet? Here are some tips and tricks:
1. Add healthy fats to your meals
Adding healthy fats to your meals is a great way to increase your fat intake. Some examples of healthy fats include olive oil, coconut oil, avocado oil, and grass-fed butter. You can drizzle a bit of your favorite oil on top of your meals or cook with them to add flavor and healthy fats.
2. Eat fatty cuts of meat
Meat is a great source of protein and fat. When choosing meat, opt for fatty cuts such as ribeye, salmon, and chicken thighs. These kinds of cuts can help you meet your daily fat intake.
3. Snack on high-fat foods
We generally recommend avoiding too much snacking, but if you need some extra calories anyway, high-fat snacks like nuts, cheese, olives, and avocado are a great options. These snacks are not only delicious and keto-friendly, but can also help you reach your daily fat goals.
4. Use full-fat dairy products
Full-fat dairy products such as cheese, cream, and yogurt are great sources of healthy fats. They are also delicious and can be used in a variety of recipes. So, don’t be afraid to indulge in full-fat dairy products!
5. Make fat bombs
Fat bombs are a popular keto snack that are high in fat and low in carbs. They are usually made with ingredients such as coconut oil, cream cheese, and nuts. Fat bombs are easy to make and can be stored in the fridge for a quick and easy snack.
In conclusion
So, there you have it! These are just a few tips and tricks to help you get enough fat on the keto diet. Remember, getting enough fat is important to keep your body fueled and energized while on the keto diet—so, don’t be afraid to add healthy fats to your meals and snacks!
Looking to make your meals more customizable?
Then check out Keto Chow! You can choose how much fat and what type of fat to add to this low-carb meal replacement shake. Plus, you can choose from over 30 flavors, so you won’t run into taste fatigue.
