How to bump up your fat intake?

[jakx12]

Ok so Im doing keto at the moment and I dont think im having enough fat. How does one bump up fat but not take in loads of calories?

[Eileen]

Well, you can't do that. By definition, fat has a lot of calories. But adding the right amount of fat to your meals should make you feel fuller and less hungry.

Make a salad dressing with extra virgin olive oil and a little vinegar, and put it on all your salads to get your fat up. Or cook with butter, or coconut oil. Or drizzled olive oil over cooked veg.

Base your meals on fatty protein sources, like salmon, rib steak, lamb chops, eggs, mackerel, sardines, chicken thighs, cheap ground beef. But be sure to eat plenty of green veg as well.

[jakx12]

Well, you can't do that. By definition, fat has a lot of calories. But adding the right amount of fat to your meals should make you feel fuller and less hungry.

Make a salad dressing with extra virgin olive oil and a little vinegar, and put it on all your salads to get your fat up. Or cook with butter, or coconut oil. Or drizzled olive oil over cooked veg.

Base your meals on fatty protein sources, like salmon, rib steak, lamb chops, eggs, mackerel, sardines, chicken thighs, cheap ground beef. But be sure to eat plenty of green veg as well.

ok thanks. Im eating mostly lean chicken breasts as my protein source. I also have cheddar cheese and some parmesan. But today I had some whipped cream, as its low in cals but high in carbs and fat. Im having lean mince beef for dinner though, which is high in protein and cals. Im also having salad as my greens, so I guess i'll make a dressing. I just dont want to go over like 1800 cals.

[rcb0424]

Well, you can't do that. By definition, fat has a lot of calories. But adding the right amount of fat to your meals should make you feel fuller and less hungry.

Make a salad dressing with extra virgin olive oil and a little vinegar, and put it on all your salads to get your fat up. Or cook with butter, or coconut oil. Or drizzled olive oil over cooked veg.

Base your meals on fatty protein sources, like salmon, rib steak, lamb chops, eggs, mackerel, sardines, chicken thighs, cheap ground beef. But be sure to eat plenty of green veg as well.

I used Kens ceasar dressing until I couldnt stand it anymore. Kens Ranch and Bleu cheese are good as well.

The ceasar has 18 grams of fat per serving, and 0 carbs.

[jakx12]

I used Kens ceasar dressing until I couldnt stand it anymore. Kens Ranch and Bleu cheese are good as well.

The ceasar has 18 grams of fat per serving, and 0 carbs.

Im from england so I dont know if i can get that. Do you know how to make a low carb high fat dressing?

[Eileen]

Im from england so I dont know if i can get that. Do you know how to make a low carb high fat dressing?

That EVOO and vinegar one is perfect for keto. 4 tablespoons oil, 1 of vinegar, 1/2 teaspoon of wholegrain mustard if you like.

[redheadlaw7]

Im from england so I dont know if i can get that. Do you know how to make a low carb high fat dressing?

Any brand of blue cheese or ranch will work. Cream cheese is another very easy way to get in a lot of fat very quickly.

[jakx12]

That EVOO and vinegar one is perfect for keto. 4 tablespoons oil, 1 of vinegar, 1/2 teaspoon of wholegrain mustard if you like.

Brillaint thanks! But isnt oil reallllllyyy high in cals?

[MASSter]

Brillaint thanks! But isnt oil reallllllyyy high in cals?

Sigh......do as Eileen stated and ditch your lean chicken breast for some of the options she listed. This will solve your problem without having to up your separate fat sources.

[jakx12]

Sigh......do as Eileen stated and ditch your lean chicken breast for some of the options she listed. This will solve your problem without having to up your separate fat sources.

alrighty, thanks man. Im kinda new to keto, as you might of guessed !

[Eileen]

Brillaint thanks! But isnt oil reallllllyyy high in cals?

Yes. Be sure of your amounts. Don't splash it on and guess. But EVOO has lots of health benefits, quite apart from the fat issue.

[BritishFighter]

I love cream cheese, but I'm so used to eating it on bagels or crackers...haha :-)

Are you saying just eat it straight out of the container, or is there something else low-carb that it tastes great on/with?

[redheadlaw7]

I love cream cheese, but I'm so used to eating it on bagels or crackers...haha :-)

Are you saying just eat it straight out of the container, or is there something else low-carb that it tastes great on/with?

I mix my cream cheese with crunchy PB. You can also toss on some cocoa or splenda.

But I'm gonna warn you...it's addictive!

[Eileen]

You can use it for desserts, or you can use a stick of celery to eat it.