Top 14 Healthy Keto Fats (And Some to Avoid)

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Not all fats are created equal. If you’re following a keto diet and looking for healthy options, consider avocado, nuts, olive oils, or full-fat Greek yogurt. Read on for even more options.

When following a high-fat, very-low-carb ketogenic (keto) diet, it’s important to remember that not all fats are created equal.

Some sources of fat are better for you than others, and it’s critical that you fill your plate with the most wholesome options to successfully reach your health goals.

Here are 14 healthy sources of fat to enjoy on the keto diet.

1. Avocados and avocado oil

Avocados are not only an excellent source of heart-healthy fats but also provide a hefty dose of fiber and essential vitamins and minerals (1).

Research suggests that avocados and their oil may support heart health, balanced blood sugar, and healthy aging (2, 3).

Enjoy avocado by itself, use it to make guacamole, or add it to smoothies and salads to boost fat and nutrient content. Drizzle avocado oil on grilled or steamed veggies or use it to make salad dressings and other keto-friendly sauces.

2. Nuts

Including different kinds of nuts in your diet is a great way to boost your intake of healthy fats, plant-based protein, and fiber (4).

Additionally, a higher intake of nuts is associated with a reduced risk of heart disease and deaths associated with cancer, diabetes, and respiratory illnesses (5).

Nuts differ in their nutrient composition, so eating a variety of your favorites will help you get the most benefits. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto.

Carry mixed nuts to snack on, sprinkle them on your salads and soups, or make a nut-based spread like walnut pesto.

3. Nut and seed butters

Nut and seed butters offer the same benefits as eating whole nuts and seeds — but in a more versatile package.

Spread sunflower butter over keto crackers or use almond butter as a dip for low-carb vegetables.

Add your favorite nut butter to smoothies or use it as a base for making energy bites. You can even include nut butters in sauces and marinades for fish or veggie noodles.

You can make your own nut and seed butters if you want, but if you’re planning on using store-bought versions, be sure to read the ingredient label. Some varieties contain added sweeteners that could make them inappropriate for a keto diet.

4. Flax seeds

Flax seeds are an excellent source of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds.

One-quarter cup (42 grams) of flax seeds provides 11 grams of fiber, 7 grams of protein, and 18 grams of fat, half of which from omega-3s (6).

Research indicates that flax seeds and their oil may help prevent heart disease, cancer, diabetes, and degenerative brain diseases (7).

Add ground flax seeds to smoothies or sprinkle them on salads, soups, or a keto yogurt parfait. You can also incorporate whole or ground flax seeds into your favorite recipes for keto-friendly crackers, muffins, and pancakes.

5. Hemp hearts

Hemp hearts, or seeds, are another great, nutrient-dense option for boosting fat intake on the ketogenic diet.

Three tablespoons (30 grams) of hemp hearts provide 15 grams of fat, making them a perfect choice for high-fat diets (8).

They’re one of very few complete plant-based protein sources that contain all nine essential amino acids. Plus, they pack a variety of vitamins and minerals, including vitamin E, calcium, iron, and potassium (8).

Hemp hearts have a mild flavor and a texture similar to sesame seeds, so they’re easy to mix into a variety of foods without changing the flavor profile much.

Sprinkle them on top of yogurt, salads, and roasted vegetables, blend them into smoothies and soups, or incorporate them into energy bites. You can also add them to sauces and dressings.

You can buy hemp hearts locally or online.

6. Chia seeds

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Chia seeds are rich in healthy fats and fiber, making them a perfect candidate for a keto diet.

In just 1 tablespoon (15 grams) of chia seeds, you get 4 grams of fat, mostly omega-3s, as well as 4 grams of fiber, which is about 16% of the Daily Value (DV) (9).

These seeds also contain a variety of plant compounds, including quercetin and kaempferol, that may reduce inflammation and prevent chronic conditions, such as cancer, heart disease, and diabetes (10).

Additionally, chia seeds have a unique ability to absorb water. When soaked in a liquid for a few hours, they become very gelatinous. In this form, they can be used to make chia pudding or to thicken sauces and dressings.

Like other seeds, chia can be blended into smoothies or stirred into yogurt, soups, and salads. You can also use them to make keto-style crackers or as a breading for baked fish, chicken, or pork.

7. Olives and cold-pressed olive oil

The benefits of olives and olive oil have been researched for decades, and it’s no coincidence that they’re frequently included in many of the world’s healthiest diets.

Olives are not only loaded with heart-healthy fats but also contain vitamin E and various plant compounds known to reduce inflammation and your risk of chronic conditions like heart disease, cancer, and osteoporosis (11, 12).

Olives make for a convenient and portable snack but are also great tossed into salads or eaten as part of antipasti. For an extra boost of flavor stuff the olives with garlic, pimentos, or gorgonzola cheese.

Purée whole olives with olive oil, anchovies, and capers to make a tapenade to add fat, flavor, and moisture to veggie sandwich wraps.

Cold-pressed extra virgin olive oil can be drizzled over grilled or lightly sautéed veggies to boost fat content or use it as a base for a dressing or marinade for roasted meats, vegetables, or fresh salad.

8. Coconuts and unrefined coconut oil

Coconuts and coconut oil are popular keto fat sources because they offer a natural source of medium-chain triglycerides (MCTs), a type of fat that your body can easily absorb and use.

Research suggests that MCTs may ease your transition into ketosis, a state in which your body burns fats for fuel rather than glucose (13).

What’s more, MCTs are more likely to be burned as energy and less likely to be stored as fat, which may aid weight loss (13).

Add unsweetened coconut flakes to homemade trail mix or smoothies. Use full-fat coconut milk to make curried meats or roast vegetables in coconut oil. For an island-style flavor, try sautéed cauliflower rice in coconut oil and fresh lime juice.

9. Cacao nibs

If you think chocolate doesn’t belong in your keto diet, think again.

Cacao nibs are a form of unsweetened, unprocessed raw chocolate. Just 1 ounce (28 grams) provides about 12 grams of fat and a whopping 9 grams of fiber (14).

Dark chocolate is also well known for its rich supply of polyphenols, which are plant compounds with strong anti-inflammatory effects that may encourage the growth of healthy gut bacteria (15).

Add cacao nibs to homemade smoothies, energy bites, or trail mix. If you have a sweet tooth, make keto hot chocolate by melting cacao nibs in unsweetened coconut milk on the stovetop. Then mix in your favorite keto-friendly sweetener, such as stevia or monk fruit.

You can buy cacao nibs in stores or online.

10. Full-fat Greek yogurt

Though it contains some carbs, unsweetened, full-fat Greek yogurt can be a healthy addition to a ketogenic diet.

A 5.3-ounce (150-gram) serving provides approximately 6 grams of fat, 13 grams of protein, and 6 grams of carbs, as well as 15% of the DV for calcium (16).

Yogurt is also a great source of beneficial bacteria known as probiotics, which promote healthy digestive function (17).

Eat Greek yogurt by itself or build a keto yogurt parfait by layering nuts, seeds, coconut, and cacao with it. You can also mix in herbs and spices to make a flavorful veggie dip.

11. Fatty fish

Fatty fish like salmon, tuna, anchovies, and sardines are great additions to a healthy ketogenic diet.

They’re rich in high-quality protein and heart-healthy omega-3 fats. Certain types like salmon also provide a substantial dose of vitamin D, a nutrient critical for immune function, bone health, and more (18).

Bake or grill a filet of wild-caught, fatty fish to serve over a salad or alongside roasted vegetables. You can also use your favorite canned fish mixed with mayonnaise, herbs, and spices to stuff lettuce wraps, avocado, or celery sticks.

12. Whole eggs

Eggs are as nutritious as they are versatile, making them an easy addition to a ketogenic diet.

A single 56-gram egg packs about 5 grams of fat, 7 grams of protein, and 80 calories (19).

Make sure to eat the whole egg, as the yolk is rich in B vitamins and the potent antioxidants lutein and zeaxanthin, which support eye health (20).

Hard-boil a batch of eggs to have as snacks throughout the week or add a little mayonnaise and turn them into egg salad. Make a scramble loaded with low-carb veggies or have poached eggs with sliced avocado and tomato.

13. Butter

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Butter is perfect for your keto lifestyle, as it’s carb-free and about 80% fat (21).

Though it was long considered a menace to heart health, current research indicates that there is only a small or neutral association between butter intake and heart disease and stroke risk (22).

Butter also happens to be one of the richest food sources of butyrate. Early research suggests that this type of short-chain fat may play a significant role in promoting brain health (23).

Some research indicates that organic butter from grass-fed cows may have a slightly more favorable composition of fats than butter from conventionally raised cows, but whichever you choose, make sure it’s of high quality (24).

Roast or sauté vegetables in butter or spread it on keto-friendly muffins, waffles, or pancakes. Rub butter over a whole chicken before roasting to achieve perfectly crispy skin.

14. Cheese

Cheese is another good high-fat, low-carb option for keto dieters, and with hundreds of varieties on the market, there’s no shortage of options to choose from.

Though exact nutrient composition varies depending on the type of cheese, many types are good sources of protein and calcium. Certain fermented varieties like cheddar or gouda also provide probiotics (25).

Enjoy slices of cheese with fresh veggie sticks or melt it over roasted or steamed vegetables. Try adding shredded cheese to salads or grilled meats or use it to make keto mushroom pizza sliders.

Fats to limit on keto

Though fat makes up the majority of the calories on a ketogenic diet, not all sources of fat are good for your health — even if they fit into the macronutrient distribution of your diet plan.

Artificial trans fats

Artificially produced trans fats are known for significantly increasing heart disease risk and should be avoided, regardless of the type of diet you’re following (26).

Trans fats are frequently found in highly refined oils and commercially prepared processed foods, such as cakes, cookies, pastries, biscuits, crackers, and other ultra-processed snacks.

Trans fats may be indicated on an ingredient label under the names “partially hydrogenated oils” or “shortening.” It’s best to avoid foods that contain these ingredients as much as possible.

Note that many countries, including the United States, have banned or restricted the use of artificial trans fats.

Still, according to the current regulation of the Food and Drug Administration (FDA), trans-fat-containing products manufactured before June 18, 2018 may be distributed until January 2020, or 2021 in some cases (27).

What’s more, if a food provides less than 0.5 grams of trans fats per serving, it’s labeled as having 0 grams of trans fats (28).

Processed meats

Processed meats, such as deli meat, sausages, salami, hot dogs, and cured and smoked meats, are frequently advertised as keto friendly.

While these foods technically fit into a ketogenic diet plan, several studies have found an association between high intake of processed meats and an increased risk of cancers of the digestive tract (29).

Therefore, it’s best to keep your intake of these foods minimal. Instead, focus on eating whole, minimally processed foods as much as possible.

Fried foods

Deep-fried foods are included in some ketogenic diet plans, but you may want to think twice before adding them to yours.

Fried foods tend to be high in trans fats, which can increase your risk of heart disease (26).

Certain types of highly refined oils typically used for frying, such as corn oil, often contain small amounts of trans fats. As the oils are heated to very high temperatures, more trans fats may be produced (30).

Fried food absorbs large amounts of these fats, and frequent consumption could lead to detrimental health effects over time. Therefore, keep your intake of fried foods to a minimum to support your health while following a ketogenic diet.

Summary Certain
fat sources should be limited or avoided on a keto diet, as they may negatively
affect your health. These include processed meats, fried foods, and anything
containing artificial trans fats.

The bottom line

The ketogenic diet is centered around high-fat foods, but some sources of fat are healthier than others.

Fatty fish, avocados, coconut, olives, nuts, and seeds are a few examples of nutritious sources of healthy fats.

To best support your health on the keto diet, choose fats from nutrient-dense, whole foods and avoid those that come from ultra-processed oils, meats, and fried foods.

Healthy fats for keto and how to use them

The ketogenic, or keto, diet is high in fat and low in carbohydrates. However, some types of fat bring health risks, including heart disease. Healthful fats for keto include olive oil, avocado oil, nuts, and seeds.

People on the keto diet need to get 55%–60% of their daily calories from fat in order to stay in ketosis. This means that a person consuming 2,000 calories per day needs approximately 122–133 grams (g) of fat daily.

In this article, we will look at the more healthful fats to include in the diet and which ones to limit.

Share on PinterestOily fish, nuts, seeds, avocados, and olive oil contain healthful fats for people following the keto diet.

Many researchers still debate the health risks and benefits of different fats.

The Dietary Guidelines for Americans 2015–2020 recommend limiting sources of saturated fat, such as red meat, butter, and dairy, due to their links with heart disease.

However, a 2016 meta-analysis indicates that butter has only a small association with mortality, cardiovascular disease, and diabetes.

What is clear is that unsaturated fat has a positive impact on health. In 2016, researchers investigated a large population study that had followed people for three decades. They found that consuming higher amounts of unsaturated fat was associated with a lower risk of mortality.

According to Harvard School of Health, foods that contain unsaturated fat include:

• avocados and avocado oil
• nuts, such as walnuts, macadamias, almonds, and Brazil nuts
• seeds, such as flax and pumpkin seeds
• oily fish, such as salmon, tuna, anchovies, and sardines
• olives and olive oil

These are all healthful sources of fat for people following the keto diet.

Despite being a source of saturated fat, coconut oil also has some health benefits. A 2018 study showed that coconut oil increased high-density lipoprotein (HDL), or good, cholesterol compared to olive oil and butter. This type of cholesterol can protect against heart disease.

Trans fats

Most trans fats in the Standard American diet come from hydrogenation, which turns oils into solids and prevents them from going rancid. This is how manufacturers used to make margarine.

However, in 2015 the Food and Drug Administration (FDA) banned manufacturers from adding trans fats to food products because they have no health benefits and raise levels of low-density lipoprotein (LDL), or bad, cholesterol in the blood while lowering good cholesterol. This can increase the risk of heart disease.

Previously, manufacturers in the United States added trans fats to many processed foods. According to the Centers for Disease Control and Prevention (CDC), foods included:

• fried foods
• snacks, such as microwave popcorn
• frozen pizzas
• baked goods
• ready-to-use frosting
• coffee creamers

Trans fats do occur naturally in small amounts in animal fats. They have been in the food chain ever since people started domesticating animals for food. There is little evidence that naturally occurring trans fats are harmful.

Some meat products

Many people on a keto diet aim to reach their fat and protein ratios by consuming meat products. However, aside from the potential risks of saturated fat, some meat products have downsides.

According to a 2018 analysis, cooking meats at high temperatures can produce carcinogens, which are compounds linked to cancer. Additionally, processed meats, such as bacon, sausages, and ham, may contain even higher levels of potential carcinogens.

When eating meat on the keto diet, it is best to:

• eat cuts of fresh meat rather than processed meat
• steam, boil, or stew meat rather than grilling or barbecuing
• choose grass-fed meat over grain-fed, as a 2010 study found it contains more omega-3
• eat white meat, such as chicken and turkey

A 2019 study indicated that people who ate 1 serving of beef daily had three times the levels of a chemical linked to heart disease than people who ate lots of white meat or plant-based protein.

Someone starting a keto diet may struggle to eat the required amount of fat. Meal planning can help ensure a person gets enough fat each day.

A person can include more fat in their diet by:

• Adding fats to hot drinks: Someone can add butter or coconut oil to hot drinks such as coffee, matcha, green tea, or hot chocolate.
• Using vegetables as a vehicle: Adding a high fat dressing or dip to low carbohydrate vegetables, such as broccoli, zucchini, or celery, can create a high fat snack or side dish. Salad dressings that contain olive or avocado oil can also add flavor to a low carbohydrate salad.
• Making fat bombs: Fat bombs are ball-shaped snacks that are high in fat and low in carbohydrates. There are lots of recipes for fat bombs online that contain coconut or nut butter as a base. A person can freeze fat bombs and eat them when needed.
• Eating oily fish: Oily fish such as salmon or tuna contains more healthful fats than white fish, such as cod or haddock.
• Choosing fatty cuts of meat: Some cuts of meat contain more fat than others. Eating poultry with the skin left on is a way of increasing a meal’s fat content.
• Eating fatty snacks: Olives, boiled eggs, nuts, and avocados are portable snacks that contain fat. A person can pack these in a bag and eat them on the go.

If someone does not consume enough fat on the keto diet, they may not stay in ketosis.

A 2020 article on the keto diet states that a low carbohydrate diet can positively affect people with:

• metabolic syndrome
• type 2 diabetes
• obesity

People with these conditions who are following the keto diet may see improvements in blood glucose levels, insulin sensitivity, and blood pressure. They may also lose weight, which can help someone with obesity reach a moderate weight.

However, the keto diet can have some short term adverse effects. When someone first transitions to the keto diet, they may experience what some people call “keto flu. ” A person may experience symptoms such as fatigue, nausea, and dizziness. These symptoms usually resolve in a few days or weeks.

There is not much evidence on the long term impact of the keto diet. However, someone following the keto diet for an extended period may experience:

• vitamin and mineral deficiencies
• kidney stones
• fatty liver disease
• hypoproteinemia, or abnormally low levels of protein in the blood

A keto diet may also lead to an increase in bad cholesterol.

People with type 1 diabetes should not try the keto diet due to the risk of ketoacidosis. Ketoacidosis occurs when excessive ketones produce a dangerous level of acid in the blood.

People with healthy levels of insulin are unlikely to experience ketoacidosis. However, people who do not have diabetes but follow an extremely low carbohydrate diet for an extended period can develop the condition, but this is rare.

The 2020 article advises that people follow a keto diet for a maximum of 6–12 months before gradually transitioning back to a diet that includes more carbohydrates.

Healthful fats for the keto diet include oily fish, olive oil, avocado oil, nuts, nut butters, and seeds. A person following this diet may wish to eat more white meat than red meat and avoid processed meat products.

By planning meals ahead of time and including more healthful fats in snacks, with vegetables, salads, and hot drinks, a person can reach the requirements for ketosis. It is also a good idea to check the nutrition facts panel on food labels.

Because there is not much evidence on the long term effects of the keto diet, researchers recommend transitioning off this diet after 6–12 months.

Keto fats: what are the best, good, bad

Contrary to stereotypes, the keto diet does not imply the dominance of protein in the diet – in addition to meat, you can eat a lot of delicious foods on it. Restricting carbohydrates with a predominant intake of protein is a slightly different story, many times different in its principles and effectiveness from the ketogenic diet.

Here, fats are extremely important – it is from them that the body receives the maximum energy against the background of the absence of a constant source of glucose and other carbohydrates. Unlike the latter, fats do not have their own depot in the liver “just in case”, therefore, in order to meet the energy needs of the body with such a diet, it is necessary to provide it with a constant supply of fats.

Outside of the context of the keto diet and weight loss, fats also play a “good” team: they maintain the integrity of the nerve sheaths, protect the central nervous system, and (if, of course, we are talking about healthy fats) prevent the development of atherosclerosis by lowering cholesterol.

What fats are good for a keto diet?

All plant and animal fats found in natural foods – eggs, meat, fish, nuts, seeds and milk – are suitable for a keto diet. In addition to them, oils on which food is cooked or salads are dressed will also be useful.

There are several criteria to consider when choosing a fatty product:

• the purity of the oil. The purer it is, the better – choose only natural and minimally processed products;
• fatty acid ratio. A one-to-four ratio is an example of an ideal balance of fatty acids for maximum benefit to the body, but oils rich in omega-3s and omega-6s in a ratio of 1 to 10 can also be beneficial.

Another important criterion is the production date and shelf life. Vegetable oils and animal fats, provided that they have not undergone additional processing, deteriorate very quickly, so the fresher the product, the better.

Where can I find fats suitable for ketosis?

Get your daily dose of omega-3s and other healthy fatty acids from common foods that are easy to find in the refrigerator.

1. Butter is ideal for ketosis. In addition to the high content of vitamins, the composition contains linoleic acid. In addition, butter is suitable for everything – appetizers, desserts, even some salads. The main thing is to choose oil with a fat content of more than 82. 5 percent – it is not only ideal for baking, but also generally of higher quality.
2. Coconut oil – rich in vitamins and fatty acids that induce ketosis. You can fry it on it, you can add it anywhere, and at the same time it will even withstand any temperature without losing its useful qualities – ideal for baking. It contains vitamins, as well as medium chain triglycerides in the maximum amount – this is an ideal product for entering ketosis and effective fat burning. And coconut oil can replace body balm or cream – also good.
3. MCT oils, they are also medium chain triglycerides, we will put them in a separate category here. They are not suitable for any manipulations that include heating, and also do not have outstanding organoleptic qualities, but their addition to dishes or salad dressing can speed up metabolism and give a powerful boost of energy to the body. In addition, triglycerides are perfectly integrated into the intestinal wall, improving its work.
4. Olive is a favorite for salad dressings. Contains an ideal ratio of omega-3 and omega-6, which allows you to reduce blood cholesterol levels, thereby preventing the development of atherosclerosis. Olive oil cannot be heated, especially if it is of high quality – cold pressed, without processing – but it fits perfectly into any cold appetizers and salads.

If you add these fats to your diet, eliminating trans fats and other unhealthy oils, the result in the form of weight loss will appear soon enough – especially if you supplement your diet with regular exercise at home or in a fitness club.

What fats should be avoided in a keto diet?

Not all fats make good friends on the keto diet. Any oil that has gone through several stages of processing immediately goes on the banned list. To understand whether such an oil is harmful, first of all think about the source product from which it was extracted: is it fatty by default?

Agree: it is difficult to get fat from corn – it is not fatty in itself. The same situation with sunflower and any trans fats: processing kills all the benefits by upsetting the balance of omega-3 and omega-6 fatty acids.

In general, avoiding unhealthy fats (including trans fats) is a good recommendation not only for a ketogenic diet, but for overall health. Such fats do not bring any benefit, but on the contrary, they provoke inflammatory processes in the body and “clog” the vessels with atherosclerotic plaques.

How to Get Fat on the Keto Diet – 10 Best Ways

Fragrant, Enough Fatty Ingredients, Delicious Sauces with Healthy Oils and Cream…
Low Carb and Keto Diets Can Be Unusual! Fat not only enhances the flavor of a dish, it makes it taste better. And if there is enough fat, then it also satisfies the feeling of hunger well. How to get fats on a keto diet and what foods contain healthy fats? There are several proven ways to diversify your low-carb diet.

Remember, the keto diet must be high in fat in order to satisfy hunger. Do not be afraid to eat fat, in its natural form, fats are good for humans. You can’t starve, food should give a feeling of satiety. Increasing your daily fat intake is often a real challenge for those who are not accustomed to eating natural fat.

1. Eat Whole, Fatty Foods

Eliminate foods labeled “light” or “low fat”, egg substitutes, artificial cream and low-fat peanut butter, and forget about diet dairy products. If you are unable to buy plain high 9 yogurt0053 fat content, buy a regular low fat one and add
whipped cream or sour cream to it.

Make sure your keto diet includes fatty foods like avocados and eggs. Cuts of meat with a fatty layer are tasty and inexpensive compared to tender tenderloin. Salmon and sardines make an amazing addition to your diet.

2. Cook with natural fats

No more steamed vegetables or dried chicken breasts. Cook vegetables, meat,
fish and eggs with delicious natural fats such as butter. Or others,
listed in paragraph 3.

3. What fats to eat on a keto diet to diversify the diet

Fats add flavor to food, adding variety to your meals. For example,
mix green beans with butter or fry them in peanut butter, if you like Asian cuisine, pour beans with sesame oil.
Experiment with different flavor combinations to find out what you like best.

Your refrigerator must have the following oils (not necessarily all at the same time):

• Butter
• Pork, duck and other animal fats
• Coconut oil
• Olive oil
• Butter avocado
• Peanut butter
• Other nut butters (macadamia, almond, walnut, etc.)
• Sesame oil

fats listed above.

5. How to get fats on keto: oils and sauces for seasoning dishes

Drizzle a dish with oil or homemade sauce. You can use regular sour cream or mayonnaise. Reheat food in melted butter. Use a variety of dressings with healthy fats added. In our article on low-carb dressings and sauces, you will find more information about what you can season keto dishes and recipes that do not require a lot of time to prepare.

6. High-fat garnish

Cheese. Avocado. Smoked meat. Olives. Seeds. Nuts. These foods are high in nutrients and healthy fats that add amazing flavor to any meal. Add them in small amounts to almost any dish. Here are
a few garnish options to help you get your fat on keto:

• Shredded Parmesan | shredded blue cheese | grated cheddar
• Smoked Gouda | balls of mozzarella cheese | shredded feta
• Gruyere melted cheese | baked brie | fried halloumi cheese
• Diced avocado | guacamole
• Chopped bacon | sliced ​​bacon pancetta
• Sliced ​​black olives | stuffed green olives
• Roasted hazelnuts | roasted pumpkin seeds | toasted sesame seeds
• Chopped macadamia nuts | spicy walnuts | coconut flakes

7. Make sure your snacks are high in fat

It’s generally best to avoid snacking, but if you’re too hungry, choose high-fat foods for keto snacks. Give preference to cheese, nuts and hard-boiled eggs. See our guide to keto snacks for more details.

8. How to get fat on keto – add cheeses to your diet

Cheese is an addition to any meal. It can act as a snack,
condiments or desserts. Cheese will help to satisfy the feeling of hunger for a long time.

9. Add butter to coffee or tea

Add butter or coconut oil to coffee or tea. You can use heavy whipped cream instead of butter. With this you can replace breakfast or dessert, satisfy your hunger between meals. But don’t overdo it, for some people drinking this coffee can delay weight loss or cause a cholesterol spike. Especially if you drink such coffee in the absence of hunger, adding a large amount of fat that you do not need.

10. Fat bombs for dessert

Our first tip is to skip dessert. If you do decide to indulge, look for
recipes that are high in fat and low in sugar, carbs and artificial sweeteners. Thick fat whipped cream and berries, cinnamon and cardamom fat bomb is the perfect dessert option. If you want variety, choose something from our list of keto desserts.

How much fat should you eat?

When you cut carbohydrates in your diet, you need to meet your energy needs with enough fat. If you eat enough fat, you will be able to stay full for at least 5 hours. It is important not to overeat, always listen to your inner feelings. After dinner, you need to have a quiet night – 12 hours without feeling hungry, or even more if you practice intermittent fasting.

Below are a few additional tips to help you achieve good results on a low-carbohydrate diet.

1. Adapt to Eating Fat

When you are just starting out on a low-carbohydrate diet, some
fatty foods may not taste good to you. Be patient. As you transition to a new way of eating, your body and taste buds will rewire. Stick to a keto diet, eat enough fat, don’t starve. It can take up to a month for your body to transition from burning carbs to burning fat. As soon as you achieve balance, the feeling of hunger will decrease. Your body will gain access to fat stores that were not used due to the consumption of large amounts of carbohydrates.

2. What to do if your goal is to lose weight

If you want to lose weight on a keto diet, once your body gets used to the new diet, try cutting back on extra fat a little. The main rule is not to starve, let your body use body fat, and not that extra piece of butter that you eat at breakfast. This will greatly speed up the process of losing weight. As mentioned above, always listen to your feelings. If you’re really hungry, add more fat to your food.

3. Add fat as needed when changing your diet goals

Once you reach the weight you were aiming for, you will no longer have the
internal fat stores needed to make up for the lack of energy day after day
.