Are you wondering how to increase fat intake on keto so you're not tired and hungry? This article is filled with practical and actionable tips to help you!
The keto diet is a high-fat, low-carb diet. That means most of your calories should come from healthy fats to keep you full and satisfied.
There are many ways to add more fat to your diet when doing keto. And no, it does not involve eating only bacon and cheese every single day.
There are so many different and satisfying ways to bulk up your meals and increase your satisfaction. That's what I like most about the keto diet compared to other diets; you never have to go hungry and you eat till you are full!
If you're new to keto, it might seem daunting to get in enough fats while keeping your carbs low. But once you get used to it, getting your daily fats in will be a breeze!
Here are 11 ways to increase your fat intake on keto so you're not hungry all the time.
Jump to:
- 1. Eat high-fat meats
- 2. Make creamy foods
- 3. Eat high-fat nuts
- 4. Eat more high-fat seeds
- 5. Add avocados to (almost) everything
- 6. Buy Omega-3 Eggs
- 7. Make fat bombs and high-fat desserts
- 8. Buy the full-fat versions of foods
- 9. Make bulletproof coffee
- 10. Add fat to your veggies
- 11. Cook with healthy fats
- What Happens If You Don’t Eat Enough Fat?
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1. Eat high-fat meats
Go for cuts that contain more fat, like chicken drumsticks and thighs, turkey wings, sausages, goat, lamb, and steaks with good marbling like T-bones and ribeyes.
For bonus fats, incorporate drippings into low carb gravies and sauces that you can smother over your delicious, tender meat.
Choose fatty fish like salmon, tuna, sardines, mackerel, cod, herring, and trout. They contain the highest amounts of omega-3 fatty acids which makes them great choices.
2. Make creamy foods
Creamy soups and stews are also a great way to get in a lot of fat while keeping carb intake minimal. They are usually very filling and satisfying due to the ingredients used.
If you need inspiration, check out this creamy cauliflower mash and this African peanut stew, which contain 25g of fat and 29g of fat, respectively!
3. Eat high-fat nuts
Incorporate more high-fat nuts into your diet. Nuts aren’t only great for afternoon snacking. You can add nuts to almost any dish, like this African chicken peanut stew or this peanut butter chocolate pudding. What’s not to love?
Go for high-fat nuts like pecans, brazil nuts, macadamia nuts, walnuts, almonds, and pine nuts. They are also a great source of protein!
Sprinkle nuts on your salad, make nutty fat bombs, make a nut-crusted fish, or add nut butters to smoothies.
4. Eat more high-fat seeds
Various seeds like chia, flax, hemp, sesame seeds, and sunflower seeds are higher in fat than others. They’re great additions to smoothies and salads, as well as in baked goods.
You can also incorporate them into fat bombs or salads for some added crunch.
5. Add avocados to (almost) everything
Avocados are a staple in keto diets for a reason. You can eat them on their own or in smoothies and dressings. Instead of mayonnaise in your tuna salad or egg salad, add mashed avocado! You can stuff avocados as well.
And of course, who doesn’t love guacamole or spicy avocado salsa? Avocados are so versatile and delicious.
6. Buy Omega-3 Eggs
If you have a choice, go for omega-3 eggs instead of regular eggs.
Omega-3 eggs contain even more fat than regular eggs and they’re a great choice for your scrambled eggs, egg cups, frittatas, egg salad, quiche, and baked goods.
7. Make fat bombs and high-fat desserts
High-fat keto desserts, or fat bomb recipes, are a great way to load up on fats. These recipes usually incorporate high-fat ingredients like heavy whipping cream, cream cheese, coconut cream, nut butters, and coconut oil.
For starters, try this easy keto chocolate cake smothered in a cream cheese chocolate frosting. You can still curb your sweets cravings while increasing your intake of fats.
8. Buy the full-fat versions of foods
Buy full-fat sour cream, mayonnaise, yogurt, and cheese. Fat is your friend on the keto diet, so don't believe the hype about low-fat foods.
Low fat foods usually contain a ton of sugars and other preservatives to make up for the lack of flavor.
9. Make bulletproof coffee
Bulletproof coffee is basically coffee with grass fed butter and heavy whipping cream, blended together for a satisfying breakfast loaded with healthy fats.
It is very popular on the keto diet because it contains zero carbs but fills you right up!
10. Add fat to your veggies
If you get bored of bland vegetables, spruce them up with some healthy fats! This will not only make it taste so much more delicious, but it will make you feel a lot fuller.
I love bacon, so any chance I get, I add them to my veggie dishes like in this broccoli salad or stir-fried brussels sprouts. Also, be liberal with your keto-friendly dressing in your salads!
11. Cook with healthy fats
This includes olive oil, butter, ghee, coconut butter, avocado oil, and coconut oil. I like to fry chicken, beef, or even fish in healthy oils to increase fat content in my dishes, and keep me full much longer.
Most keto-friendly cooking oils contain zero carbs so you can get the fat benefits without any added carbs.
I also like making an oil based sauce like this garlic chili oil, and drizzle it on everything!
What Happens If You Don’t Eat Enough Fat?
If you do not eat enough fat on a ketogenic diet, you'll end up feeling hungry and lethargic, rather than energized.
The keto diet is not a restrictive diet, like some other diets. For instance, some diets emphasize cutting calories and eating as little as possible. On the keto diet, you are encouraged to eat whole meals that contain healthy fats, so you don't feel deprived.
The keto diet will only work if it is sustainable for you. If you're hungry all the time, you'll eventually quit keto and lose out on its health benefits.
And remember, the goal is to increase healthy fat intake by consuming sources of saturated fats and monounsaturated fats. You don't want to load up on trans fats, or other unhealthy fat sources from processed foods.
If you’re ever out of ideas on how to increase fat on keto, use this as a guide that you can come back to for inspiration whenever you need it.
I hope you'll try some of these tips on how to increase fat intake on keto. Don't forget to bookmark this page so you can come back to it whenever you need a refresher.
Looking for inspiration? Check out these high-fat mouthwatering keto recipes!
Keto Peanut Butter Chia Pudding
Instant Pot Bone-In Pork Chops
Tayo Oredola is the founder of Low Carb Africa, where she shares healthy, low carb dishes with global flavors. She is passionate about teaching people how to cook drool-worthy dishes while losing weight and living their best lives. Tayo’s recipes have been featured on MSN, Women’s Health, Parade, Yahoo News, Pure Wow, Essence, and other online publications.
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