A ketogenic diet is high in fat, moderate in protein and low in carbohydrates. Here are some ways to increase your fat intake on a ketogenic diet:
- Add healthy fats to your meals: Use oils such as olive, avocado or coconut oil when cooking, and add nuts and seeds to your meals for added fat and crunch.
- Use high-fat dairy products: Incorporate full-fat cheese, cream, and butter into your meals for added fat.
- Incorporate fatty meats: Choose meats such as bacon, steak, and pork belly to increase your fat intake.
- Eat more avocados: Avocados are high in healthy monounsaturated fats and make a great addition to salads, sandwiches, or as a dip.
- Include more fatty fish: Fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which are beneficial for heart health.
- Use keto-approved high-fat condiments: Use keto-approved condiments such as mayonnaise, sour cream, and heavy cream to add flavor and fat to your meals.
- Add MCT oil or powder to your meals: MCT (medium-chain triglycerides) oil or powder can help increase your fat intake, and they are easily absorbed by the body, providing an immediate source of energy.
It is important to note that some people may need to eat more fat than others depending on their activity level, body composition and other factors. It’s also important to remember that eating too much fat can lead to weight gain, and it’s important to keep a balanced nutrient intake. Consult with a healthcare professional or a registered dietitian before making any significant changes to your diet.
