Are you on the keto diet, but struggling to reach your fat content? If so, you’re not alone. It might seem like fat would be easy to get more of, but not when you consider the goal is 70-75% of your daily intake of calories being from fat. This is a lot when you start calculating it. With keto, you need the fat so that you can enter ketosis, where your body is burning fat for fuel.
Here are some easy ways to sneak in some more fat into your diet.
Stick to the Healthy Fats
Before you start adding more fats to your diet, you want to focus on the right types of fats. Healthy fats while on a keto diet will ensure that you maintain the right health and energy, while also increasing your fat intake to enter ketosis properly. Good sources of fat include animal protein, like beef, duck, and tallow, which are your saturated fats. Other saturated fats include clarified butter, regular butter, and coconut oil.
You can also have other healthy fats called monounsaturated fats, like olive oil and avocado oil. Then your fatty fish contain omega3s, which are also great to add to your diet.
Make Keto Coffee in the Morning
This is a quick and easy way to increase your fat intake each day without having to worry too much about it. For keto coffee, you are using the same premise as Bulletproof Coffee, but you don’t have to be as strict with where the coffee beans are sourced or the brand of fat added. For a simple keto coffee, just blend a cup of brewed coffee with a tablespoon of coconut oil, 1-2 tablespoons of heavy whipping cream, and a tablespoon of butter. You can change the quantities if you want, but this recipe has about 35 grams of fat just for one cup of coffee.
Use Fats When Cooking
Also make sure you are adding your healthy fats every time you cook. When making eggs, use real butter on the pan instead of butter spray. If you are going to make a big steak, don’t be afraid to add butter! Use olive oil or coconut oil if you are going to pan-fry anything or cook veggies on the stove. There are so many ways to add in fats while cooking, increasing the fat and the flavor at the same time. Top your foods with fats as you desire, from butter on veggies to oil in your salads.