How to Add Fat to Keto Diet? Best Ways and Recipe to Follow

Add Fat to Keto

When starting a ketogenic diet, people might consider how to consume a ton of fat daily. People often think that they are eating a high-fat diet, but they are simply eating a low-carb diet in a general sense. Eating a low-carb diet without generally increasing the fat intake means that the body is getting calories from protein.

Through gluconeogenesis, the body uses protein as a source of energy instead of glucose, which prevents the body from the metabolic state of ketosis. Along with this, one of the most common mistakes people make when starting a ketogenic diet is that they don’t consume enough fats. The reason behind this is that people have become accustomed over the years to fearing this macronutrient intake. A keto diet mainly depends on this macronutrient for making fuel for the body. Now the question arises: how to add fat to keto diet?

A person can add fat to keto diet through healthier means such as transforming the hot beverage into a creamy drink, consumption of vegetables as a vehicle for fat, initiating fat bomb recipes in diet, selecting the fatty cuts of red meat, fatty fish, and poultry with skin, and choosing something fat-related for snacks and cravings. 

Add Fat to Keto

Below are some suggestions which a person can follow to ensure high-fat consumption daily in a keto diet.

Using Vegetables with Homemade Cheese Sauces:

During a ketogenic journey, people often neglect vegetables by considering them a source of carbohydrates, but without vegetables, a balanced diet is incomplete. Vegetables are a vehicle for fats by choosing low-carb vegetables and infusing them with healthier oil, high-fat dressings, cheese sauces and high-fat dips.

Low-Carb Vegetables:

Low-carbohydrate-based vegetables are available, which a person can consume by mixing them with oil bases and fat-based dips and creamy sauces. Low-carb vegetables include:

  • Celery
  • Cauliflower
  • Zucchini
  • Broccoli
  • Cucumber
  • Leafy green vegetables 
  • Radish
  • Cabbage
  • Asparagus
  • Brussels sprouts
  • Kale

Healthy Choices of Oil:

These vegetables give a more scrumptious taste with a variety of salad dressings and oil bases such as:

  • Coconut oil
  • Extra virgin olive oil
  • Extra virgin avocado oil
  • Macadamia nut oil
  • Pumpkin seed oil
  • Ghee
  • Butter
  • Nut kinds of butter
  • Mayonnaise
  • Avocado

Give a Read: Why Am I Sweating on Keto Diet? Incredible Expert Analysis

A person can prepare dairy-free and cheese sauces to make the vegetables more delicious and consume more fat in keto.

Add Fat to Keto

Recipe:

Keto Broccoli with Cheese Sauce:

It is a delicious recipe in which a recipe developer can infuse fat easily and replace any vegetable in place of broccoli. For cheese sauce, Melt ½ cup butter in a pan and add 1 cup heavy cream. Heat them for a minute and add mascarpone cheese along with salt and pepper.

Melt them well and add cheddar cheese and stir for 3-4 minutes until the sauce thickens. Pour this sauce over broccoli and enjoy! This delicious sauce makes a perfect combination with any low-carb vegetable.

Add Fat to Keto

Consuming High-Fat Proteins from Meat Group:

Choosing the fatty cuts of red meat like lamb, beef, and bison, fatty fish like salmon, herring, mackerel, sardines, and eel, and poultry with the skin on such as chicken legs and thighs, duck and turkey are the best options from meat group to fulfill the requirements of a keto diet.

Moreover, to make it more related to a keto diet and include fat in the diet, fatty dips can also be consumed.

Add Fat to Keto

Recipe:

Grilled Chicken with Keto Dip:

It is a protein and high fat-based recipe that a person can consume during a keto diet, and fat can be added in more quantity when finished with dip. Marinate the chicken in small pieces in a mixture containing 1 tsp oil, lemon zest, salt and pepper. On a grill pan, grill the chicken pieces by threading them onto a skewer. Cook for 5-7 minutes until done.

For a keto dip, toast pine nuts in a skillet. Mix pine nuts, few leaves of parsley and basil, salt and pepper to taste, one large avocado, lemon juice and 3 tsp oil and process them in a food processor to make a smooth paste. Enjoy the chicken with this paste!

Add Fat to Keto

Drinking Creamy Drinks:

Healthy fats such as various sorts of oils, butter, and heavy cream can be added to drinks and beverages to get the extra fat when following a keto diet. If you are a coffee lover, it can be infused with heavy cream or coconut cream to get excess fat, making it a creamy drink.

Other than this, turmeric tea, matcha green tea, chai tea are also options that a recipe-developer can transform into creamy beverages. And when incorporated with healthier fat options such as MCT oil, coconut oil, ghee, grass-fed butter, coconut cream, and cacao butter gives a more tasty flavor. 

Recipe:

Sugar-Free Hot Chocolate Drink:

In a boiling cup of water, add one-fourth cup of dairy-free milk along with one tablespoon of cocoa powder and five drops of stevia. Mix them well to make a drink. On top, add coconut or heavy cream to make it a creamy beverage and enjoy!

Add Fat to Keto

Fatty Snacks for Satisfying Cravings:

To satisfy the cravings and fulfill hunger at snack time. A person can consume fatty snacks among various options available from nuts and seeds range pecans, pili nuts, macadamia nuts.

Other than these, olives, boiled and baked eggs, a person following a keto diet can also consume canned sardines and avocados at snack time.

Recipe:

Citrus Marinated Olives for Snacks:

For making this delicious and high fat based snack:

  1. Heat one-fourth cup olive oil in a saucepan.
  2. Add ¼ spoon crushed red chilli flakes, salt and pepper to taste, orange and lemon zest to taste, thyme and garlic one teaspoon.
  3. Cook this mixture for two minutes and add one cup of olives to them.
  4. Cook for more than two minutes and transfer to a bowl.
  5. Stir in one spoon lemon and orange juice and serve warm!

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Add Fat to Keto

A Complete Food Guide to Add Fat to Keto Diet:

Food ItemsFood ItemsAdd These Items Liberally to The DietAdd These Items Occasionally in DietAdd These Items Never in Diet
ProteinGrass-fed beef Fatty fish like salmon Dark meat chickenBacon Skinless Chicken ShrimpCold cuts Marinated meat with sugary sauces Fish and chicken nuggets
Oil and FatAvocado oil Olive oil Coconut oil Butter Heavy creamSunflower oil Safflower oil Corn oilMargarine Artificial trans fat
Fruits and VeggiesAvocado Leafy greens Celery AsparagusLeeks EggplantPotatoes Corn Raisins
Nuts and seedsWalnuts Almonds Flaxseeds Chia seedsUnsweetened nut butter Cashews PistachiosTrail mixes with dried fruit Sweetened nut Chocolate-covered nuts
Dairy productsCheddar cheese Blue cheese Feta cheeseFull-fat cottage cheese Full-fat plain Greek yoghurt Full-fat ricotta cheeseMilk Sweetened nonfat yoghurt Ice cream
SweetenersNoneStevia Erythritol XylitolAgave Honey Maple syrup White and brown sugars
Condiments and saucesGuacamole Lemon butter sauce MayonnaiseRaw garlic Tomato sauce Balsamic vinegarBarbecue sauce Ketchup Honey mustard
DrinksWater Almond milk Plain teaBlack coffee Diet soda Zero-calorie drinkSoda Fruit juice Lemonade
Herbs and spicesSalt Pepper Thyme Oregano Paprika CayenneGround ginger Garlic powder Onion powderNo herbs and spices are off-limit. You people can use in a small amount to add flavors to food.

Details of Some Fat-Related Items to be Included in Keto Diet:

Avocado and Avocado Oil:

Avocados are a healthier option of fats that a person following a keto diet can add to a keto diet and is a good source of fiber and significant minerals. Avocados and avocado oil are used to maintain heart prosperity and are heart-sound monounsaturated fatty acids.

Moreover, they help to change glucose levels. A person following a keto diet can add avocados in smoothies and dips to make a perfect blend. Avocado oil showered on grilled and steamed veggies gives an ideal flavor.  

One tablespoon serving of avocado oil gives:

  • 124 calories
  • 0g net carbohydrates
  • 0g protein
  • 14g fat.

Flax Seeds:

Omega-3 fatty acids, fiber, and other healthy compounds are present in flaxseeds making it the best source. Researches have proved that flax seeds and their oil help prevent coronary diseases, diabetes, and degenerative frontal cortex afflictions. Consuming flax seeds by sprinkling or blending with smoothies, soups or keto yogurt is an excellent way. Moreover, on a keto diet, a person can enjoy ground flax seeds by adding them to wafers, rolls, and pancakes.

One tablespoon of flaxseeds gives:

  • 37 calories
  • 1.3g protein
  • 2g carbohydrates
  • 3g fat

Chia Seeds:

Chia seeds, also a good source of healthy fats and fiber, are also best for a keto diet. These seeds are enriched with various plant compounds such as quercetin and kaempferol, which help reduce the threatening development of coronary disease and diabetes.

Chia seeds have a fantastic ability to acclimatize water and become solidified in a liquid within hours. So, due to this factor, they can be used to prepare chia pudding and in thickening sauces and dressings. A person following a keto diet can consume chia seeds by mixing and blending them in smoothies and soups.

One tablespoon of chia seeds give:

  • Less than ten calories
  • 4g protein
  • 9g fats
  • 11g fiber

Olives and Olive Oil:

Olives and olive oil are highly researched and investigated for a significant long time. Researchers have proven that they contain enormous quantities of nutrients that are best for weight control nutrients.

Olives stacked with heart-sound fats and distinctive plant compounds help reduce the risk of conditions of coronary disease and osteoporosis.

For more enormous flavors and tastes, olives can be stuffed with garlic, cheddar, and pimentos too. Olive oil is used as a base for dressing or marinade for meats, vegetables, and blended vegetables.

One tablespoon olive oil gives:

  • 119 calories
  • 9% saturated fat
  • 0g protein
  • 0g carbohydrates

Coconuts and Unrefined Coconut Oil:

Coconuts and coconut oil are also keto fat sources and offer medium-chain greasy substances (MCTs), a source of fat that the body can acclimatize and use. MCTs also slip a change in ketosis state, in which the body burns the fat for producing fuel rather than glucose.

Adding unsweetened coconut pieces or full-fat coconut milk and coconut oil in smoothies, dish vegetables, and curried meats gives a unique island-style flavor to foods.

One tablespoon serving of coconut oil gives:

  • 116 calories
  • 0g net carbohydrates
  • 0g protein
  • 14g fat

Cacao Nibs:

Chocolate also has a spot in the keto diet, especially cacao nibs, unsweetened and regular rough chocolate. Cacao nibs, enriched with polyphenols, is a plant compound that can improve gut organisms. A person following a keto diet can add cacao nibs to the diet by blending them with smoothies, energy balls, and hot drinks. 

Two tablespoons of cacao nibs give:

  • 140 calories
  • 2g of protein
  • 12g of fat

Full-Fat Greek Yoghurt:

Full-fat Greek yogurt also has a vigorous development with a ketogenic diet. Yogurt is the unimaginable wellspring of microorganisms known as probiotics, providing stomach-related solid limits.

A person following a keto diet can consume Full-fat yogurt in various ways. Creating a keto-yogurt parfait and layering it with nuts, seeds, and coconut is also a good option. 

  • 100g full-fat Greek yogurt gives:
  • 133 calories
  • 6g proteins
  • 5g carbohydrates
  • 10g fat

Oily Fish:

Oily fish like salmon and sardines are the phenomenal augmentation to a healthy ketogenic diet enriched with protein and omega-3 fatty acids. Salmon, a rich source of vitamin D, is known to bone prosperity.

A person following a keto diet can enjoy all these sources of fatty fish with blended greens or stewed veggies. Moreover, canned fish mixed with mayonnaise, avocados, and celery sticks also enhance their flavor.  

100 grams of salmon fish gives:

  • 208 calories
  • 20g protein
  • 0g carbohydrates
  • 13g fats

Whole Eggs:

Eggs are also one of the nutritious and versatile food items from the poultry group, which a person can add to a ketogenic diet due to their nourishment to the body. Egg yolk is full of vitamin B and avoids malignant growth. Moreover, lutein and zeaxanthin present in eggs help in eye prosperity.

Hard-boiled eggs can be enjoyed as snacks or incorporate into egg salad by adding mayonnaise. A person following a keto diet can also enjoy scrambled eggs stacked with low-carb veggies. Poached eggs are also a choice with avocados.

One serving of egg gives:

  • 77 calories
  • 1g net carbohydrates
  • 6g protein
  • 5g fat

Margarine:

Margarine is also an appropriate choice for adapting to a keto lifestyle as it is loaded with 80% fat. Enabling fats for a keto diet includes nut margarine, consumed and snacks and vegetables, and hot refreshments.  

One tablespoon of margarine includes:

  • 102 calories
  • 11g fat
  • 0g protein
  • 0.1g carbohydrates

Get a Detailed Overview on What are Macros in Keto? Detailed Analysis

A Sample Keto Meal Plan for a Week:

DAYBREAKFASTSNACKLUNCHSNACKDINNER
MondayVeggie and egg muffins with tomatoesSunflower SeedsChicken salad with olive oil, feta cheese, and olivesCelery and pepper strips dipped in guacamoleSalmon with asparagus cooked in butter
TuesdayEgg, tomato, basil, and spinach omeletteMacadamia nutsAlmond milk, peanut butter, spinach, cocoa powder, and stevia milkshake (keto smoothie)Roast beef and sliced cheese roll-upsCheese-shell tacos with salsa
WednesdayNut milk chia pudding topped with coconut and blackberriesPlain, full-fat Greek yoghurt topped with crushed pecansAvocado shrimp saladSmoothie made with almond milk, greens, almond butter, and protein powderPork chops with parmesan cheese, broccoli, and salad
ThursdayOmelet with avocado, salsa, peppers, onion, and spicesTwo hard-boiled eggsA handful of nuts and celery sticks with guacamole and salsaSliced cheese and bell pepper slicesChicken stuffed with pesto and cream cheese and grilled zucchini slice
FridaySugar-free Greek whole-milk yoghurt with peanut butter, cocoa powder, and berriesA handful of walnuts with a quarter cup of berriesGround beef lettuce wrap tacos with sliced bell peppersCelery sticks dipped in almond butterLoaded cauliflower and mixed veggies
SaturdayCream cheese pancakes with blueberries and a side of grilled mushroomsKale chipsZucchini and beet noddle saladMeat-based bar of turkey or porkWhitefish cooked in coconut oil with kale and toasted pine nuts
SundayFried eggs with mushroomsDried seaweed strips and cheeseLow carb sesame chicken and broccoliTurkey jerky with no added sugarsSpaghetti squash Bolognese

Final Thoughts:

There are numerous ways through which healthier options of fat and fat-related products can be included in a ketogenic diet aiding in weight loss. The intake of 50-60% of nutrients should be from fat and fat products daily in a person’s daily food intake following a ketogenic diet.

It is advisable to refrain from high-fat components such as fried and processed food and soda drinks daily. These items are rich in trans-fat and saturated fats but leave detrimental effects on health quickly. So, selecting appropriate and healthy fats in the keto diet makes it a beneficial option for the human body.

Also Read:

What happens if you don’t eat enough fat on keto? Incredible Findings
Constipation On Keto- Detailed Analysis: Complete Keto Overview

Frequently Asked Questions (FAQs):

What happens if a person doesn’t eat enough fat on keto?

Suppose enough fat is not consumed during a keto diet. In that case, a body is not in a state of ketosis, and overeating protein and restricting carbohydrates leads the body to a state of energy limbo. A person feels completely deprived and hungry.

How can a person increase their fat intake?

Fat intake during a keto diet increases by consuming various vegetables, fruits, nuts, and beans, two or more weekly servings of fatty fish, moderate milk products, and a small amount of red meat. A person should consume fried and processed foods occasionally.

Which fats are suitable for the keto diet?

The ketogenic diet is rich in fats but low in carbohydrates. Some types of fats make the health condition worse, leading to heart diseases. Healthy options include olive oil, avocado oil, nuts, and seeds.

How many eggs can a person consume per day while on keto?

Six whole eggs per day are recommended during a ketogenic diet. 

Is peanut butter a good option for keto?

Yes, peanut butter is a keto-friendly option and a healthy snack for the ketogenic diet.

Can milk be consumed while being on keto?

Yes, dairy products can be consumed while paying close attention to the serving size, especially the whole milk choices having eight grams of fat per cup.

Can zero coke be consumed while being on a ketogenic diet?

Yes, zero coke doesn’t contain carbohydrates and calories. This drink will not knock out a person of ketosis. But, drinking a large amount of diet soda has adverse effects on health, so water is considered the best choice.

Is coffee a good option during keto?

Coffee is a drink regarded as nearly calorie and carb-free and is safe for a keto diet. It also contains caffeine which helps to boost the metabolism, and provides chlorogenic acid, a type of polyphenol antioxidant helping in weight loss.

Dr. Zainab Naeem

Hello! My name is Dr. Zainab Naeem, and I am a Nutritionist/Dietitian by profession. I am also impassioned to spread knowledge about ‘9Lifestyle medicine’, ‘Human Nutrition’, and ‘Dietetics’ so that people can stop believing the wrong concepts about food and habits they have adopted over the years, which hinders the real joy of their life. This site is an excellent platform for me to share some of my medical knowledge and experience extracts. The power of words helps me to spread up-to-date and current research studies.

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