Consuming a lot of healthy dietary fat is the very cornerstone of the Keto Diet. To be more specific– it is the high intake of “healthy” fats and reduction of carbohydrate consumption that guarantees success of the diet in keeping the body in ketosis. When carbs and glycogen (i.e. stored carbs) are depleted from the body, ketones are then used to fuel one’s energy and burn fat. This, then, makes more intake of fats essential to the diet. So, how to do just that?
- Update Grocery List. Shift your ingredients’ list head on with full-fat items. No more low-fat yogurt. No more non-fat or fat-free milk and ice cream. It’s time to say Aloha to anything labeled light or lite. If you don’t want to beat around your Keto diet, re-assess your usual grocery list by dumping high carbs and low fat items. Go for real whole food and “healthy” fat-rich choices like salmon, sardines, eggs, avocados, cream cheese, and so on.
- Cooking With Fat. Don’t deprive yourself from tasty food cooked in fat. Instead of steaming, broiling or cooking food with zero fat, you may want to start using butter, coconut oil (rich in Lauric acid best for anti-aging), olive oil, and so on. Even animal fats like lard, tallow and bacon drippings will definitely lift your usual recipe!
- Dress With Fat. Salads don’t have to remain boring when on Keto diet. For garden greens, asparagus, and other vegan meals, top them with butter or bacon drippings for that tastier take. You may sauté spinach with avocado oil or olive oil. Or slather blanched broccoli with nutty oils. The Keto Dave’s Gourmet Dressing, for instance, can turn any salad or snacks heavenly without the usual guilt.
- High-Fat Garnish. Add more flair to your keto plate with high-fat garnishes. Think: blue cheese, smoked gouda, baked brie, avocado, seeds and nuts, olives, bacon, green and black olives, macadamia nuts, and so on. These high-fat garnishes do not only boost nutritional value of your meal but also infuse flavor, texture and aesthetic appeal to your dishes.
- Snack On Fats. Though many avoid snacks, eating sparingly in-between meals can help boost weight loss. When on a ketogenic diet, eating snacks high on fats come highly recommended. You can munch on cheese, nuts and seeds, dark chocolate, eggs, or full-fat yogurt. The bacon-wrapped cauliflower above is to die for!
- Cheese Is It! What works as appetizer, toppings, dessert or snacks perfect for the ketogenic diet? Cheese! Incredibly nutritious, cheese is not only a source of healthy fat but also of various vitamins, minerals and protein. Cheese even has potent fatty acids to reduce risk of type 2 diabetes. So nibble on a slice during snack time or top your favorite meal with grated cheese.
- Fat Bomb Desserts. Ditch desserts with high sugar and carb content. Instead, go for “fat bombs” like the ones being featured in the recipe book of Marina Slajerova– Sweet and Savory Fat Bombs. These flavorful desserts can help round your macros out and reduce cravings while on the ketogenic diet. Feel free to mix-and-match high-fat ingredients and create your own flavors, too.
Learning how to eat more fat on keto can be challenging at first. Keep in mind that ketosis, the very core of the Ketogenic diet, can’t take place without diving into the high-fat, low-carb gear. Eating fat while lowering carb then, complemented with exercise is essential in burning your caloric intake and stimulating metabolism.
But can you eat as much fat as you want on keto?
It’s not really a question of how much fat to consume but, rather on your calorie intake. Even when fat is highly recommended in keto, always keep in your caloric intake threshold to guarantee success of your weight loss goals.