A keto diet (or ketogenic diet) is a high fat, high protein, very low (or no carb) eating plan. Unlike many other diets, this one is a common method used to promote healthy weight loss, as it puts the body in a state of ketosis, which encourages the body into burning fat for energy rather than carbs.
The keto diet focuses on limiting carbohydrates and getting your energy sources from fats. Not all fat sources provide the same nutrients. Today, I’m sharing practical tips on how to get enough fats while on a keto diet.
How To Get Enough Fat On Keto Diet
When you want to know how to get enough fat on a keto diet, one of the first things you need to do is to make sure the fats you are eating are coming from healthy fat sources. Good sources of fat are foods that contain monounsaturated and polyunsaturated fats. Bad fats you’ll want to avoid on any healthy diet include foods high in saturated fat and trans fat.
I’ll share a list of the best sources of healthy fats later. But if you want to know how to get more fat in your diet, here are a few tips.
Stock up on high fat foods
One of the smartest things you can do when on a keto diet is to make a list of foods that you can eat, and then stock up on them! Stock up on high fat foods (we named a bunch below). Think about individual ingredients for cooking keto-friendly meals, such as fatty cuts of meat as well as healthy fats that can be incorporated into snacks and drinks too. Not sure what other ideas you can pick up? See also these keto friendly fruits and vegetables to add to your list.
Use fat when cooking
Cooking oil can be a seamless way of incorporating more fat into your diet. On a keto diet, you can cook with keto approved cooking oil like coconut oil, MCT oil, or even full fat butter.
Include healthy fats in every meal
When eating meals, aim for balance on your plate to include all of your macronutrients such as fats, proteins, and carbohydrates. When on keto, you’ll just want to especially lean for food that has very low carbs so if eating a salad full of leafy greens for example, you can think of adding fatty salad dressings with a fatty protein source.
Add fats to your drinks
Another way to be sure to get enough fat into your diets, when you’re doing keto is to add fats to your drinks. For example, when making keto friendly smoothies, using full fat dairy (and low carb) products and sprinkling other additives is a great place to start. For example, you can stir in a mixture of flax seeds, chia seeds, and hemp hearts to add healthy fats to your drinks.
What Are The Best Sources Of Healthy Fats For Keto
Olive oil
There are many health benefits to consuming olive oil. Of all the plant based cooking oils, olive oil contains the highest levels of monounsaturated fatty acids, which has been shown to increase good cholesterol levels while lowering the bad ones.
Sesame oil
Did you know sesame oil contains a balanced ratio of omega-3 fatty acids, omega-6, and omega-9 which all work together to help lower the risk of heart disease. Sesame oil also contains antioxidants and acts as an anti-inflammatory with several health benefits including helping to regulate the blood sugar, treating arthritis, promoting health, and protecting the liver and kidneys.
Avocado oil
Avocado oil is another source of healthy facts containing model and saturated fates, which is shown to help lower the risk of heart disease and strokes. What I like about avocado oil is that it has been shown to enhance the absorption of fat soluble nutrients such as vitamin A, D, E, and K. It’s also a super versatile cooking oil that can also be used to make salad dressings or marinades.
Avocado
Avocado is a super food of all superfoods. You’ll find it on many top healthy food lists – and for good reason. Avocados are a fatty fruit that’s high in fiber, potassium, and loaded with healthy fats. 10 out of the 12 grams in an avocado is made up of dietary fiber, and there’s about 2.8 grams of net carbs.
Olives
Olives are definitely another keto-friendly snack you’ll want to add to your list. Olives only net about three carbs per hundred grams, and 80% of the calories come from fit. It’s a great source of vitamins, minerals and antioxidants. Just add it to your salad, dips, or just pot them throughout the day as a snack.
Fatty fish
On a keto diet, reach for fatty fish like tuna, mackerel, and sardines which offer healthy sources of omega-3 fatty acids.
Nuts
Of course we can’t talk about healthy fats without mentioning nuts and seeds. Next contain mostly unsaturated fats, which has been shown to help improve cholesterol and lower the risk of heart disease. Some healthy fat nuts options include coconut, almonds, macadamia, hazelnuts, walnuts, pistachios.
Seeds
Sees are also offered many health benefits, including helping to improve digestive health, bone health, blood pressure, the immune system and more. Some excellent seeds you should reach for on a keto diet should be chia seeds, flax seeds, and pumpkin. You can incorporate Chia seeds and flat seeds into your drinks, salads, or smoothies. You may also snack on pies throughout the day as a great source of nutrients and healthy fats.
Nut butters
To go along with the nuts, there’s also a wide variety of nut butters on the market that work great or keto diets as well. On a keto diet, you can enjoy almond butter and sunflower seed butter. Both options traditionally only contain the respective nut or seed plus salt. You may also eat the classic peanut butter on a keto diet – just watch out and be sure to pick the brands and versions with NO added sugar, artificial sweeteners, hydrogenated oils, or flavorings.
Hemp hearts
Hemp hearts are a protein based plant source (a seed) that deserve a slot of its own on our list. They are an exceptionally nutritious choice for those on a keto diet. They are a rich source of healthy fats and are a complete source of protein (providing all the essential amino acids) and other nutrients. They also offer many health benefits including helping to protect the brain, boost heart health, and improve skin conditions. You can buy hemp hearts shelled and sprinkle them on salads, when baking, or blend them in shakes.
Eggs
If you want to incorporate one of the most nutrient dense keto foods into your diet, then you definitely have to add eggs to your day. Chicken eggs are a high source of protein, low on carbs, and contain lots of choline, vitamin B2, vitamin B12, and even some vitamin D. A single egg contains 5 grams of fat, 7 grams of protein, with a net carb of 0 – making them an amazing option for those on keto or any healthy eating plan for that matter.
Full fat Cheese
Contrary to popular belief, full fat dairy is a good source of protein and calcium, but not necessarily ideal for those on a keto diet due to the natural sugars and lactose – which spike blood sugar levels making it harder to achieve ketosis. Dairy products are also high in saturated fat, which can increase both the bad and good HDL cholesterol levels. A high intake of saturated fats in your diet can also lead to weight gain.
With that being said, some full fat cheeses you can have on a keto diet include brie, parmesan, feta, and gruyère. What I love about full fat cheese on the keto diet is the incredible amount of flavor you can get while also simultaneously eating foods high in fat, protein, and low in carbs.
Cottage cheese
Cottage cheese is high in protein and low in carbs, making it a good fit for those on a keto diet when eaten in moderation. Just be sure to choose full fat cottage cheese. You can use it in a dip for berries or as a base in keto queso.
Full fat Greek yogurt
Most low fat, and nonfat yogurts are often loaded in carbs, which is why certain types of dairy is something that’s highly avoided while on keto. However, plain unsweetened full fat Greek yogurt is low in carbs, and high in protein and fats, making it a great addition to the ketogenic diet.
Butter
Did you know? Butter is about 80% fat and contains over 400 different types of fatty acids including the good ones like monounsaturated and polyunsaturated fats. It’s also proven to help increase good cholesterol and keep the bad ones at bay. However, just be mindful to not overconsume fat, as extensive fat intake can lead to weight gain. Research also suggests that butter can have a small association with heart disease and stroke risk.
