Starting a ketogenic diet means not only reducing carb intake but increasing your fats. Getting enough fats in your diet or knowing good from bad fats to add may be a little challenging or confusing at first. Here are some helpful, healthy ways to get your fat in on a ketogenic diet.
1) Include fat in your coffee and tea
Coconut oil, grass-fed butter, heavy cream, and/or grass-fed ghee are delicious and healthy additions to either coffee or tea. As an added plus, they will help you feel satiated in the mornings without breakfast, keep you full between meals, or even serve as a late-night dessert.
Cook with fat.
Lather vegetables and meats in healthy oils and grass-fed butter. Not only will this keep you satiated longer and keep these items from drying out in the cooking process, but it will taste better.
Healthy oils include coconut oil, extra-virgin olive oil, avocado oil, peanut oil, macadamia oil, almond oil, walnut oil, and sesame oil. Stay away from margarine or processed vegetable oils like cottonseed, sunflower, canola, soybean, or safflower oils (most of these items are also found in processed or packaged foods). They may be high in fats, but they are high in the ‘wrong,’ trans fats.
2) Eliminitate low-fat or fat-free items
Drizzle olive oil or butter on top of any dish, including cold foods like salads or cooked foods like lightly steamed vegetables. Sprinkle nuts, seeds (i.e. chia, flax, or sesame seeds), or shredded coconut on all dishes. Switch from low-fat or fat-free to full-fat ingredients.
Eliminate items titled ‘reduced fat’, ‘low-fat,’ ‘fat-free’, ‘light’, or ‘lite.’ This includes common reduced-fat peanut butter or nut-butters, creamers, or other dairy products (i.e. yogurt).
3) Choose fattier meats and fishes
Include fattier cuts of grass-fed or pasteurized meats like ribeye steaks. Avoid ‘lean’ proteins like chicken breasts (instead, choose chicken legs or wings). And yes, eay grass-fed bacon! You can also add fattier fishes, like salmon or tuna.
4) Eat full-fat cheese and dairy
You can enjoy slices of full-fat cheeses raw, charcuterie board-style or you can sprinkle them to add flavor to all your dishes. Full-fat yogurts are also great options to include in your diet, just be careful that the yogurts you buy are not high in sugars and try to stick to ‘plain’ options. For dairy supplements, full-fat coconut milk is also a great healthy fat option.
5) Eat tons of egg, avocado, and nuts
Eggs are your ultimate keto friend, they include well-balanced fats and proteins and are low in carbs. Include avocado with every meal and over-indulge on the guacamole. Add nuts or nut butter to dishes, or eat them by the hand or spoonful. Macadamia nuts or pumpkin seeds, specifically, are great fat and nutrient (i.e. zinc and magnesium) sources.
6) Have healthy-fat snacks on hand
If you maintain a busy schedule its’ sometimes hard to maintain regular meal patterns. It’s important to have healthy, high-fat snacks at hand to get you from one meal to the next. Healthy fat, on-the-go snacks include nuts or nut butter, cheese, cured meat, hard boiled eggs, pork rinds, olives, or “fat-bombs” (http://mariamindbodyhealth.com/fat-bomb/).
7) If you have to do dessert, include healthy fats.
Hey, even avid keto followers need their late-night fix. Satisfy these cravings without falling out of ketosis by eating things high in fat and low in artificial sugars or sweeteners. Good options include fat bombs or full-fat heavy whipping cream and berries.
You can also include some dark chocolates, specifically those with high cacao content (70-90%) and naturally sweetened (i.e. coconut sugar). This is not only a great source of fats but also antioxidants.
8) Take fish oil supplements
Cod liver oil can not only add fat to your diet but provides your body with things like Vitamin A, omega 3s, and vitamin D3.
These 8 ideas will help you to get the right amount of fats into your ketogenic diet. It may feel a little strange at first, but soon you will be seeing the results from the increased fat intake.
Dr Jerry Hizon