How to Increase Fat Intake on a Keto Diet
A Ketogenic diet, usually abbreviated as “Keto,” refers to a high fat, low carbohydrate, and adequate protein diet.
When starting on a ketogenic diet, most people’s common mistakes are not consuming enough fats. Who will blame them? It’s critical to note that over the years, human nature has driven people to fear and be accustomed to this macronutrient and the ketogenic diet fuels them to depend on it entirely, which to many doesn’t make sense. On the other hand, other people assume that they are consuming a high-fat diet, but it’s a low-carb diet for a real reason.
These two mistakes bring significant complications in your ketogenic diet than you can imagine. The consumption of low carb diets without increasing the amounts of fat intake means that your body will still get most of its calories from proteins. Through gluconeogenesis, the body will continue using your proteins to generate energy, thus preventing the user from maintaining the metabolic state of ketosis.
Especially for those people who come from a diet of low-fat foods, the process of consuming the required 90 percent of calories daily from fats will be complicated for them. But worry no more. Below are some tips that will help you ensure that you can comfortably increase your fat intake on your ketogenic diet.
1. By using a vegetable as a vehicle for fats
By staying under a certain number of carbohydrates, ketogenic beginners usually make a common mistake of neglecting vegetables. It’s critical to note that vegetables are essential parts of a healthy diet; thus, you can choose low carb, high fiber vegetables, and induce them into your ketogenic diet. Some of the most common vegetables include Celery, Zucchini, Cucumber, Brocolli, Radish, Cabbage, Mushrooms, Kale, and Spinach.
2. Find your good fat bomb recipes
An ultimate keto treat must be made up of the fat bombs. The fat bombs play a very significant role in the transformation into the ketogenic lifestyle and increase the user’s fat intake.
Note: To choose a good fat bomb recipe, you can choose from the numerous found online. It’s critical to note that all those fat bombs follow the same ingredients and guidelines; therefore, the only important rule is to ensure that your elements do not contain any added sugars.
3. Addition of a healthy source of fat into your hot beverages
It is one of the most successful and recommended ways of increasing fats in your ketogenic diet. The most popular version of this style involves adding a tablespoon of coconut oil, stevia, and a tablespoon of grass-fed butter. When those three are blended, they create an excellent keto-free coffee. You can also do this with sugar-free hot chocolate, tea matcha tea, and yerba mate, but you must include a fat source such as powder, coconut oil, grass fed butter, MCT oil, or cacao butter.
4. By using full-fat ingredients
By including low fat or fat-free foods in your ketogenic diet, you are derailing your ketogenic diet. Those foods products typically substitute fats for sugar; thus, you will be doing yourself a great favor by opting for full ingredients. Some of the whole fat ingredients include avocados, sour cream, and heavy cream.
5. By Sticking to red meat and fatty cuts.
Instead of consuming skinless chicken and turkey slices, which contain minimal fat, you can opt for fatty cuts of meat and red meat. Those two will significantly help you maintain a proper ketogenic macronutrient ratio while still ensuring that your body is getting an appropriate and essential mineral and fat-soluble vitamins.
With just a little of the above creativity getting the required amounts of fats from your keto genic diet can be a breeze.