Increasing fat intake on a ketogenic diet is important to maintain the high-fat, low-carb macronutrient ratio that is required for the diet to be effective. 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.
- Incorporate healthy fats into your snacks: Eating fat bombs, cheese sticks, or making keto-friendly dips with ingredients like cream cheese or sour cream can increase your fat intake in between meals.
It’s important to note that increasing your fat intake doesn’t mean eating as much fat as you can. It’s important to keep a balanced nutrient intake and include healthy sources of fat like those mentioned above. Also, it’s important to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet.
