How Do I Get More Fat Into My Keto Diet?
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How do I get more fat into my keto diet? 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 one of the Keto Kreme flavors, and skip the hassles of knowing which fats to add.
Keto Kreme contains 3 types of MCT, collagen, and has a little keto-friendly sweetener.
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 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.
Calories Still Matter Most!
If you’re thinking the keto diet gives you a hall pass to eat as much bacon and fat as you can possibly consume in a day, you’re going to be very disappointed with your results.
If you have a lot of body fat to lose, don’t overconsume fat, it’s high in calories.
Track your calories using an app like Carb Manager to be sure you’re not over-consuming calories.
In my opinion from a guy who has lost 100 pounds and has helped thousands of others do the same, eat lean and green, drink ketones daily when you first get started. Burn your body fat stores first before burning the grocery stores fat. (see what I did there?)
Once you’ve lost a pile of body fat, then slowly ramp up your fat intake. Now you’ve become fat adapted and you’re more able to stay out of body fat storage if you’re controlling your calorie in and calorie out.
Drink ketones once or twice a day, lose fat faster, crave less carbage, sleep better, have amazing focus, be in a better mood, and enjoy sustained natural energy all day long, which will help you thrive and age well.
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However, drinking ketones daily, along with consuming lower carbohydrate meals and a consistent exercise routine can improve your well-being.
*Results represented in these images are specific to this individual and may not be representative of your results based upon your diet, exercise, lifestyle, and health factors.