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How to Get Enough Fat in Your Keto Diet





Struggling to get enough healthy fats in your ketogenic diet? Whether you’re just starting out on your low carb, high fat journey or you’ve been around for some time, consuming a large amount of healthy fats should be one of your top priorities. You Need Adequate Fats to Successfully Adapt to the Ketogenic Diet. High fat intake is essential for allowing your body to become keto-adapted. When you first start the ketogenic diet, you’ll need to replace the calories that previously came from carbs with healthy fat sources. Here are the top ways to increase your healthy fat intake on your ketogenic journey:

#1. Turn Hot Beverages into Creamy, Full-Fat Drinks Some people call it “keto coffee,” others “bulletproof coffee”, but the principle stays the same. 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!

#2. Use Full-Fat Ingredients Forget about getting any foods that are “low-fat” or “fat-free”. These food products usually substitute fat for sugar and can derail your ketogenic efforts. Start adding fatty food sources into your grocery haul, such as heavy cream, sour cream, and avocados.

#3. Add Fats to All Your Veggies Here are a few low-carb veggies to choose from: Brussels sprouts – Zucchini - Broccoli – Cucumber – Cauliflower – Celery- Spinach – Kale – Mushrooms - Asparagus - Cabbage Then, you can add a healthy fat source such as: Ghee - Grass-fed butter - Extra virgin olive oil or avocado oil - Unrefined coconut oil - Macadamia nut oil

#4. Fat Bombs! Fat bombs are very popular in the ketogenic community, and for good reason! Not only do they help satisfy your cravings for sweets, but they also help you get proper amounts of healthy fat in your ketogenic diet. The general guidelines of creating fat bombs is to: - Add a base of fats, including coconut oil, grass-fed butter, ghee, cacao butter, nut butters, or coconut cream, then include some flavor such as cacao powder, vanilla extract, cayenne, or cinnamon - Follow this up with a zero-calorie sweetener or protein powder - Mix them together and store it in the freezer to have a readily available ketogenic-friendly snack

#5. Stick to Fatty Cuts of Red Meat A large part of your ketogenic diet should come from fatty cuts of meat, including: - NY Strip Steak – Porterhouse – Ribeye - Salmon and other fatty fish - Grass-fed beef - Nitrate-free bacon - Nitrate-free sausage - Nitrate-free chorizo - Chicken thighs - T-bone Steak Fattier cuts of meat will help you maintain the proper ketogenic macronutrient ratio, while ensuring you are getting essential fat-soluble vitamins and minerals.

Note: Try to stay away from processed meats such as pepperoni, salami, and other canned or lunch meats, as they often contain nitrates, which should be avoided. Nitrate-free versions are generally fine.

Getting Enough Fats Can Be Extremely Easy on the Ketogenic Diet With a little creativity, getting proper amounts of fats on the ketogenic diet can be a breeze. We encourage finding (or creating) a recipe for each craving you have. For example, if you want something salty, make a dish like a grass-fed steak along with avocado topped with olive oil and vinegar. And if you’re craving something sweet, make yourself a tasty fat bomb, then enjoy a delicious treat while kickstarting your ketone production!

The content in this article is not medical advice and is intended for informational and educational purposes only. Always talk to your doctor before changing your diet.

Article from carbmanager.com



Do you find yourself getting hungry between meals on keto?



Or constantly cheating on your diet because there’s nothing but carbs around you when you’re not home?

If so, bringing keto snacks will help you stay in ketosis no matter where life takes you.

16 Best Keto Snacks This list is divided into keto snacks that don’t require any preparation followed by our favorite homemade keto snacks. Grab and Go Keto Snacks These snacks are perfect for the keto dieter who may not have the time or motivation to cook a low carb meal. Most of these snacks don’t even require a fridge, so you can take them wherever you go.

Avocados

With ample amounts of essential vitamins and minerals like potassium and magnesium, avocados are one of the best snacks to munch on. Their perfect high fat, low carb macronutrient ratio make them the ideal snack to always have on hand.

Pork Rinds

Pork rinds are the perfect alternative to potato chips as a way to satisfy your cravings for something salty and crunchy. Make sure to look at the ingredient list and stick to the brands that have simple ingredients without unnecessary additives like sugar, nitrates, or MSG.

Olives

Not only are olives rich in antioxidants, but they also contain healthy monounsaturated fats and are low in carbs. They’re also a great source of sodium, which is an essential mineral that many beginners may be deficient in.

Macadamia Nuts

These are the most ketogenic friendly nuts out of all of them. They contain the highest amount of fat with the lowest carb content.

Coconut Butter

Check your local health food store for coconut butter that doesn’t contain any sugar. Try not to make it a habit to reach for the coconut butter jar, though, as it’s a calorically dense food which can slow down your weight loss efforts.

Nut Butters

Stick to all-natural, unsweetened almond, macadamia, pecan butter or peanut butter.

Dark Chocolate

Many people are often surprised to find that dark chocolate is keto-approved. As long as you only eat 85% and above dark chocolate, it’s great for an occasional keto snack. Anything less than 85% usually contains too many carbs from sugar, and should be avoided.

Cheese

Cheddar cheese, goat cheese, and string cheese are a great keto snack if your body can tolerate dairy.

Sardines

Stick to a reputable brand like Wild Planet sardines, as they have the simplest, keto-friendly ingredients packed with healthy fats and minimal carb content.

Beef Jerky

Look for grass-fed, organic beef jerky that doesn’t contain nitrates, sugar, and other additives. Check the label and select the jerky that has the lowest carb content. Some people even like to make their own beef jerky so they know exactly what is in it.

Keto-Friendly Protein Bars

With the rise in keto living, there are now a wide variety of ketogenic protein bars available online and at health food stores.

Create Your Own Keto Snacks

While homemade keto snacks may take a little more time to prepare, they are usually tastier and healthier than store-bought snacks, because you know the exact ingredients that go into them. Bulletproof coffee

Add grass-fed butter and coconut oil or MCT oil into your coffee and blend it for a frothy, nutrient-dense coffee treat.

Fat bombs

Pack a ton of healthy fats into a bowl, stick it in the freezer for 20 minutes, and enjoy yourself a sweet fat bomb. Making fat bombs can be as simple as mixing almond butter, cacao powder, and melted coconut oil together and storing it in the freezer. You’ll be surprised how tasty these can be! Steak tips

Fatty cuts of meat should make a significant portion of your calories on the ketogenic diet. Steak tips may be the healthiest, most ketogenic-friendly snack on this list.

Bone broth

If you aren’t in the mood to eat but want to feel satisfied, drinking bone broth is the perfect alternative. You can purchase bone broth powder on Amazon and mix it with hot water. The average tablespoon contains up to 18g of collagen protein, which is great for keto as well as hair, skin, and joint health.

Lettuce wraps

Craving a burger? Substitute the buns for lettuce wraps and you have a perfect low carb, keto snack.

Bring Keto Snacks Wherever Your Journey Takes You

Whether you’re pressed for time and can’t cook a full meal or you need a quick pick-me-up in between meals, always having keto snacks on hand is a great idea. This way, you’ll never have to resort to eating carbohydrates just because there weren’t any ketogenic-friendly options when your hunger strikes!

The content in this article is not medical advice and is intended for informational and educational purposes only. Always talk to your doctor before changing your diet.



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