One of the main challenges that come with the Ketogenic Diet is the way you can increase your fat intake so as to reach the optimal levels of macros that you should include in the diet. The problem with consuming fat is that it makes you feel full very quickly and at the same time, it is hard to find food which doesn’t have carbs and which only has fat. The advantage of having fats in the diet is that it also makes you feel full between the meals and at the same time, during the Ketogenic Diet, fat servers the purpose of primary fuel in the body.
It is really important to consume the right amount of fat in your diet to stay on ketosis and to have the diet which will help you in reducing the weight. Not meeting the right macros can easily kick you out of ketosis as well. A lot of people have the question about how to add extra fat in the Ketogenic Diet. We have the answer to these problems here. You can find the details below.
How to Add Extra Fat to Ketogenic Diet
To answer your question, we are going to talk about the ingredients which will help you in getting the desired ratio of fat in your meal. At the same time, we are going to talk about the different ways you can combine the ingredients to get extra fat in your meals.
Butter, Oil, and Ghee – One of the easiest ways to add fat to your meal is to add Ghee or Butter to the meal. You might not be able to consume ghee directly so what can you do to address the problem? The solution is quite simple. You can start your day with the bulletproof Now, the butter proof coffee only includes black coffee and butter. This will help you in getting the required dosage of fat. In addition to this, you can alter the amount of butter in your drink. You can also use butter or ghee to sauté the vegetables. These two things are a pure form of fat and it can help you in easily fulfilling your macros if you are not able to meet the macros for the fats in your daily diet. Isn’t that amazing?
Cheese – Another source of fat is cheese. You can literally add cheese to almost anything. You are having chicken for the meal? Add cheese. You are having an egg for the meal? Add cheese. You are planning to have only a salad for the meal? Add cheese. This not only enhances the flavor of the meal but it also adds to the fat and protein in your diet. Talking about an average, 10 grams of cheese contains 2.4 grams of protein and 2.5 grams of fats. The content of carbs here is just 0.6 grams. So, if you are tired of eating boiled chicken and boiled eggs, simply add cheese and it will not only enhance the flavor of your meal but it will also help you with your macros.
Fat Bomb – You can make fat bombs as well and include them in your diet. Most of the fat bomb contains nut butter, cocoa, coconut oil, and sweetener. You can make different types of fat bombs and this serves the purpose of providing a high dosage of fat. If you feel hungry between the meals then the fat bomb again has an added advantage. They can satisfy your hunger. There are a lot of people who are fond of sweets but on Keto, Carbs are a strict no. These fat bombs are usually sweet owing to the presence of stevia in them. Hence, you can satisfy your hunger and craving at the same time.
Peanut Butter – How about some peanut butter? Well, there are people who love to consume peanut butter and there are people who do not like peanut butter at all. You can get an unsweetened version of peanut butter and have a spoon of it whenever you feel a binge. It is important to restrict the intake of peanut butter as per your macros. 10 grams of peanut butter contains 4 grams of carbs, 8 grams of fat, and 3.5 grams of protein. To deviate from the usual ingredients, you can go ahead and add some peanut butter to your diet.
Avocados – Avocados are a good source of fat and they are also tasty. You can include avocados in your daily diet by adding them to a salad or consuming it raw. You can even take a dip from avocados by adding some basic condiments and spices to the avocados and grinding it all together. To give you a perspective, 200 grams of avocado contains 45.8 grams of fat, 1.6 grams of carbs, and 3.4 grams of protein. So, this can easily help you in meeting your daily fat requirements without really shooting up on your carbs.
Nuts & Seeds – You can also include nuts and seeds in your meal. They are usually high in protein and fats. You need to check the macros of the nuts before you really start consuming them. For example, 10 grams of almonds have 6 grams of fat, 1 gram of carb, and 2 grams of protein. At the same time, it also has 1 gram of fiber. Isn’t that a good choice? Similarly, 10 grams of pistachio contains 5.4 grams of fat, 2 grams of protein, and 1.6 grams of carbs.
These were some of the ways you can add extra fat to your keto diet. This will surely help you in meeting the daily macros and at the same time, it will help you in ensuring that you are not taking in excess of carbs which might throw you out of ketosis. It is important to measure the ingredients on the measuring scale so as to get the exact quantity. You can then refer to the macros and calculate the intake that you are having.