The Ultimate Guide to Eating Enough Fat on a Ketogenic Diet

/

Author: Laura Dority, MS, RD, LD  

Edited by: Amy Merwarth, RD, LD 

Hey there, fellow keto enthusiasts! Today, let's dive deep into one of the fundamental aspects of the ketogenic lifestyle: fat consumption. We all know that fat is king when it comes to fueling bodies on this low-carb, high-fat journey. But sometimes, getting enough fat can be tricky. I'm excited to share a compilation of expert tips from ketogenic dietitians on how to ensure you're getting ample fat while enjoying a variety of delicious options.

Embrace Healthy Fats & Variety: Be sure to prioritize healthy fats like avocados, nuts, seeds, and olive oil. These fats not only provide essential nutrients but also contribute to overall heart health. It’s difficult to meet fat goals by using just one fat option, so be sure to mix and match your fats. At each meal, incorporate fats from a variety of sources.  

Start with Full-Fat Foods: Opt for full-fat versions of dairy products such as cheese, yogurt, and cream. These dairy delights are rich in fat and offer a creamy texture that can elevate any dish.

Heavy cream is often a staple in many keto plans but drinking it day after day can get boring.  Try these tips:

  • Dilute with water and add liquid sugar-free sweeteners and/or vanilla extract*.  

  • Whip into a fluffy cream and serve with low-carb berries, sugar-free Jell-O*, and/or low-carb yogurt.  

  • Flavor with sugar-free syrups and/or flavorings (such as DaVinci)*. Then freeze to make ice cream or popsicles. 

  • Combine with butter and tomato sauce or butter, garlic, and cheese to create creamy sauces. 

  • Combine with a small amount of dry sugar-free pudding powder* to make mousse. 

Mayonnaise is another high-fat option that can add flavor to your keto diet.

  • Mix with a pinch of herbs and salt and serve as a dip for low-carb veggies. 

  • Mix liberally into chopped chicken, eggs, or tuna to make a “salad”. 

  • Whip into raw scrambled eggs and then cook. 

  • Mix into keto waffles or pancakes to give a light, fluffy texture. 

Cook with Coconut Oil: Coconut oil is a fantastic source of medium-chain triglycerides (MCTs), which are easily converted to ketones by the liver, providing a quick energy boost. Use it for sautéing, baking, or adding a tropical twist to your keto smoothies.

Butter Can Be Your Friend: While butter shouldn’t be the only fat in your keto plan, it can certainly make meeting fat goals easier.

  • Soften and mix with a sugar-free flavoring (Walden Farms, DaVinci) or liquid stevia*. Then place into molds or ice cube trays and store in the fridge or freezer to harden.

  • Blend into full-fat cream cheese for a high-fat dip. 

  • Mix a pinch of herbs with 2-3 Tbsps. of melted butter for a topping with meats and vegetables. Try refrigerating this mixture for 3 days to enhance the flavor. 

  • For something sweet, mix with unsweetened applesauce and/or low-carb yogurt to boost the fat content. 

Incorporate Fatty Fish: Fish such as salmon, mackerel, and sardines are loaded with omega-3 fatty acids, which support brain health and reduce inflammation. Aim to include fatty fish in your meals at least twice a week.

Snack on Nuts and Seeds: Keep a stash of nuts and seeds like macadamia, almonds, walnuts, and chia seeds on hand for convenient, high-fat snacks. Just be mindful of portion sizes as they do contain small amounts of carbohydrates which can add up.  

  • Mix chia or flaxseeds with heavy cream or unsweetened almond milk and let chill to make breakfast porridge. Add sugar-free flavorings* or low-carb berries for extra sweetness. 

  • Create trail mix by combining nuts, seeds, cacao nibs, and unsweetened shredded coconut flakes. 

  • Make “flackers” by mixing ground flaxseeds with oil, dried herbs, and water. Spread flat on a sheet pan and bake until crispy. 

  • Grind macadamia nuts or almonds into flour and use in keto waffles or pancakes.

Avocado Everything: Avocados are a keto dieter's best friend. Mash onto low-carb toast, add to eggs, use as a dip, blend into smoothies, or simply slice them up for a satisfying snack. Their creamy texture and rich flavor make them a versatile addition to any meal. For more ways to work avocados into your keto diet, check out Avocados All the Way handout. 

Dress with Olive Oil: Ditch the store-bought salad dressings and opt for homemade vinaigrettes made with extra virgin olive oil. Not only does olive oil add flavor to your salads, it's also packed with heart-healthy monounsaturated fats. You can also add olive oil to applesauce, soups, low-carb yogurt, or nut butters to boost the fat content. Use liberal amounts when cooking meats and/or vegetables and add to chicken, egg, or tuna salad in addition to mayonnaise.  

Enjoy Nut Butters: Indulge in almond butter, peanut butter, or cashew butter for a deliciously satisfying fat boost. To add even more fat, mix butter with nut butters in a 50/50 breakdown. Spread on celery sticks, drizzle over low-carb pancakes, or simply enjoy by the spoonful. Choose “natural” varieties or make your own! Always read the nutrition label on nut butter products as some do add sugar and other forms of carbohydrates. 

Experiment with Fat Bombs: Fat bombs are small, high-fat snacks perfect for keeping you fueled between meals or a way to add more fat into meals. With a short ingredient list and one-bowl prep, they are a cinch to whip up. Make a large batch at the beginning of the week and enjoy them all week long. They can be made in a variety of ketogenic ratios and calorie levels. If you are looking to boost ketones or fat content of meals, be sure to choose a fat bomb that has a high ratio. Get creative with flavors such as chocolate, coconut, or peanut butter to satisfy your sweet cravings while staying on track with your macros. They are also a great option for a bedtime snack if you need to boost ketones overnight.  Looking for fat bomb recipes,- check out The Ultimate Fat Bomb Guide. 

Remember, the key to success on a ketogenic diet is finding a balance that works for you. By incorporating a variety of healthy fats into your meals and snacks, you can ensure you're meeting your fat goals while enjoying a delicious and satisfying eating experience. So go ahead, embrace the fat, and fuel your body for success on your keto journey!

*Be sure to check with your ketogenic diet medical team about the appropriateness of sugar-free products and artificial/non-nutritive sweeteners and your unique nutritional needs. 

References: