Going on a low carb diet has serious benefits, which we discuss in the Body Reboot book. What’s amazing about the ketogenic diet is that keto eating can be decadent! It's true that this high fat, low carb can make everything taste better. And when enough fat is eaten, it’s filling too. Get ready to enjoy delicious food guilt free! Many people are afraid to eat fat or eat more fat on the keto diet but don’t stay hungry. It’s okay to eat enough fat to feel satisfied after eating a meal. Below are 7 ways to eat more fat which will improve the chances of success on a low carb diet.
Eat whole, full-fat ingredients
Eating whole, full-fat ingredients play a huge role in the keto diet. Diet Doctor suggests eating full-fat ingredients to get more fat in your diet. They provide examples of how to do that below:
Say goodbye to low-fat and fat-free products. Say good riddance to Egg Beaters, artificial creamers, and reduced-fat peanut butter. Banish any item labeled ‘light’ or ‘lite’ from your pantry and refrigerator.
Forget nonfat and low-fat dairy. (If your grocery store doesn’t carry plain, full-fat yogurt, buy the plain low-fat version and add back the fat by stirring in heavy cream, sour cream, or crème fraiche.)
Rethink your grocery list and stock your refrigerator and pantry with real whole food, including fat-rich options like avocados and eggs. Try to add natural fat rather than avoid it.
Fatty cuts of meat can be more flavorful, tender and inexpensive than leaner cuts. Salmon and sardines contain plenty of healthy fats and are a terrific addition, too. Invite these delicious items back onto your plate.
Blend fat into coffee or cream
If you happen to love coffee or tea, then you are in luck! Diet Doctor recommends blending more fat into your coffee or cream to get more fat in your diet. Melting butter is a great way to do that as well.
Melting butter or coconut oil into coffee or tea is quick and easy. Pouring in heavy whipping cream works, too. This warm and comforting shot of fat can replace breakfast, stave off hunger between meals, or substitute for dessert if you aren’t quite full.
Use this tool wisely; for some people, too much can stall weight loss or spike cholesterol. Especially if you drink it despite not being hungry, adding tons of fuel you don’t need. This is a potent tool – use it wisely.
Metagenics provides some excellent examples of different types of fat you can add to your drink of choice:
These can be enjoyed upon waking, throughout the day, or even as a delicious nightcap.
Pick a drink:
Matcha green tea
Sugar-free hot chocolate (mix 1-2 Tbsp. cocoa powder, 1 cup boiling water, ¼ cup dairy or dairy-free milk, 5 drops liquid stevia)
1 Tbsp. MCT oil or powder
1 Tbsp. coconut oil
1 Tbsp. ghee
1 Tbsp. grass-fed butter
1 Tbsp. coconut cream
1 Tbsp. cacao butter (for a subtle chocolate flavor!)
Mix: Combine all ingredients and mix until it is as foamy as you like.
Make fat bombs
Have you heard of fat bombs? Metagenics says they’re an excellent source of fat and we happen to agree! These fat bombs are a tasty keto treat, and they’re easy to make too! Below are some ways to make your own fat bomb.
Fat bombs are the ultimate keto treat. They not only help to increase your fat intake, but help with the transition into a ketogenic lifestyle. There are plenty of online fat bomb recipes, but they generally follow the same guidelines and ingredients. Just make sure when choosing ingredients that they don’t contain any added sugars! Again, experiment to find the best flavors that work for you. Depending on the consistency, they can be rolled into balls or poured into silicon ice cube trays to be popped out whenever you need a quick fix. Store in the fridge or freezer.
Choose a base (or bases):
Flavors and add-ins:
Cayenne (for a little kick)
Raw cacao nibs
Monk fruit extract
Protein powder (sweetened with stevia)
Eat fatty cuts of meat
Fatty cuts of meat are another way you can incorporate more fat into your diet, as Body Ketosis reminds us. If you like fatty cuts of meat, then don’t be afraid to spoil yourself at a restaurant every once in a while or ramp up your diet with chicken breast with cheese and oil!
This may sound pretty obvious, but the amount fat you can find from chicken versus beef is huge.
I'm sure you are used to hearing that chicken breast is the way to go, because it's a lean cut of meat and healthy for you.
During keto, we want to do just the opposite. If you can't live without chicken, then ditch the chicken breast and go for fattier chicken thighs and ramp those bad boys up with cheese and oil.
Opt for poultry legs, wings and duck breasts. Also, prefer fatty deli meats.
To add some variety to your protein intake, eat more fish also. For example, fatty fish is too perfect for keto life.
It provides high-quality protein and is rich in beneficial omega-3 fatty acids which will help temper inflammation and reduce the risk for many chronic diseases.
To get the most out of keto and meat, we suggest preferring fatty cuts of:
Red meat like lamb, beef, bison
Fatty fish like salmon, herring, mackerel, sardines, eel
Poultry (skin on) like chicken thighs, duck thighs, and turkey
MTC Oil Works
If your body can handle MTC oil (for some people it can cause an upset stomach), Body Ketosis recommends implementing it into your diet. MTC oil has incredible benefits from expediting weight loss to giving you a boost of energy. Try some to see if it helps you with your diet!
There are many ways to get more fat, but most of them include cooking and being physically in the kitchen.
Now, what to do if you are on the run? Or traveling? Or you just don't have time to eat?
Then it's time to bring out the big guns and introduce you MCT oil.
Now you probably have heard about it.
Basically, it's a special kind of fat extracted from coconut oil that gives you a strong energy boost, increases your fat intake and is the support you need when it's time to skip some meals.
It's pure fat and it goes straight to your liver which will start breaking it down. MCT's have been proven countless times to be a lightning fast energy source for your body and brain.
MCT's come in liquid and powder form. If you haven't tried MCT's before then beware, that you should start using them slowly, as your stomach can get grumpy if you take them too much.
That's why I prefer using MCT oil powder. Because it doesn't cause a tornado in my stomach, it doesn't make my drinks oily and the packaging is so convenient that I carry one package with me almost always.
Basically, you can mix that with whatever you want: coffee, tea, water or smoothies. Almost any drink will work.
Use different fats for a different flavor
Don’t be afraid to switch it up, as Diet Doctor uncovers below. Butter and oils are the way to go plus, who’s kidding, they taste delicious on some of your favorite foods!
Fats can change the flavor of a dish, which adds variety to your meals. For example, top green beans with butter for a comforting, familiar taste. Or, sauté them in peanut oil and drizzle with sesame oil for a delicious, Asian-inspired variation.
Experiment with new combinations to see what you like best. Stock several of these healthy fats in your fridge or pantry:
lard, tallow, duck fat, and other animal fat
other nut oils (macadamia, almond, walnut, etc.)
Body Ketosis indicates there are ways to add more fat to your smoothies and you can do that by adding cream or coconut. Veggies should be used instead of fruit, but berries will also do the trick because they’re low carb.
If you follow the keto diet, then you know that most fruits are off limits. These foods are typically high in naturally occurring sugar – high in carbs.
But following the keto diet, doesn't mean that you need to give up your delicious morning smoothie. In fact the opposite.
But there's a surprising loophole in the smoothie world. Change your smoothie base from a fruit to a vegetable and you have made most smoothies to keto friendly like that.
Another idea would be to add cream and coconut milk, which make a great high-fat base for keto smoothies and after training shakes.
There are many ways to eat more fat if you go on the keto diet, and the Body Reboot book bares all on how the keto diet works and how you can eat more fat so that you’re successful. If you want a free book help us cover shipping and visit this page to get your free copy today!
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