High fat intake is essential for allowing your body to become keto-adapted. For many people, getting the proper amounts of fat can be difficult, as it may take some time for your taste buds to get used to high-fat foods. But remember, eating enough fat will help you avoid hunger during your adaptation phase. Here are the top ways to increase your healthy fat intake on your ketogenic journey. Adding a healthy source of fat into a hot beverage is a great way to increase your fat intake. The most popular version — known as bulletproof coffee — involves adding a tablespoon of coconut or MCT oil, a tablespoon of grass-fed butter, and stevia. Then, blend it all together to create a wonderful, frothy, keto-friendly coffee! You can also do this with green tea, matcha tea, yerba mate, or even sugar-free hot chocolate. Make sure to add a fat source such as MCT oil or powder, coconut oil, cacao butter, ghee, coconut oil, or grass-fed butter.
Below are 15 different ways to help you add more Keto fats to your diet! If you are new to the Ketogenic Diet, you might be wondering, how you are going to consume so much fat! Simply put, you eat as much fat as you need to, in order to keep from being hungry until your next meal. You will find that the longer you are on Keto, the less fat you will need to consume, however you still want to make sure you include a fair amount in your diet. Otherwise, you are only consuming protein and very low carbs, which is not healthy and can kick you out of Ketosis. I have a recipe for a velvety and delicious Easy Cheesy Sauce for Veggies that has a whopping 27 grams of fat per serving, with only 6 grams of protein and 2 net carbs! This makes the perfect addition to any meal where you have a protein and a veggie, but not enough fat. Add the cheese sauce and problem solved! I have several recipes for Keto fat bombs that are are also sweet, so they can satisfy any craving, as well as help you increase your healthy fats. There are also hundreds available on the internet. To see my Fat Bomb recipes, click here. You can make them in large batches and freeze most of them, keeping some in the fridge.
Fat phobia drove dieting for a long time. Raise your hand if you used to nom on fat-free Snack Wells or Cheezits back in the day. And it makes sense that we’d see this nutrient as the bad guy since fat has more calories per serving than other nutrients. Plus, it’s found in high doses in lots of unhealthy foods. But more recently, research has been showing another side to fat, one that, counterintuitively, can help you slim down. And besides the benefits they provide your heart and brain, they can actually help people feel more full. That’s because fat takes longer to digest, which means it’s an extremely satiating food so you won’t be hungry again anytime soon. And that’s a very, very good thing when you’re trying to lose weight.