Many low-carb recipes are ideal for a keto diet, especially if they're high in the healthy fats listed above.
5. How to get fat on keto: oils and sauces for dressing dishes
Pour butter or a homemade sauce over the dish. You can use regular sour cream or mayonnaise. Reheat food in ghee. Use a variety of healthy fat dressings. Check out our article on low-carb dressings and sauces for more information on how to dress up keto dishes and recipes that don't take a long time to make.
6. Foods high in fat as a side dish
Cheese. Avocado. Smoked meat. Olives. Seeds. Nuts. These foods are packed with nutrients and healthy fats that add extraordinary flavor to any meal. Add them in small amounts to almost any dish. Here
Several side dish options to help you get fat on keto:
- Shredded Parmesan | shredded blue cheese | grated cheddar
- Smoked Gouda Cheese | balls of mozzarella cheese | chopped feta
- Melted Gruyere Cheese | baked brie | fried halloumi cheese
- Diced avocado | guacamole
- Sliced bacon | pancetta bacon slices
- Sliced black olives | stuffed green olives
- Roasted hazelnuts | roasted pumpkin seeds | toasted sesame seeds
- Sliced macadamia nuts | spicy walnuts | coconut flakes
7. Make sure snacks contain fat
It is generally best to avoid snacks, but if you are too hungry, choose high-fat foods for your keto snack. Prefer cheese, nuts, and hard-boiled eggs. Check out our keto snack guide for more information.
8. How to finish off fat on keto - add cheese to the diet
Cheese is an addition to any meal. It can act as a snack,
seasoning or dessert. Cheese will help satisfy hunger for a long time.
9. Add butter to coffee or tea
Add butter or coconut oil to coffee or tea. Heavy whipped cream can be used in place of butter. With this, you can replace breakfast or dessert, satisfy hunger between meals. But don't overdo it, for some people drinking this coffee can delay weight loss or cause a spike in cholesterol. Especially if you drink such coffee without feeling hungry, 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 pamper yourself, look for
recipes that are high in fat and contain a minimum of sugar, carbohydrates, and artificial sweeteners. Heavy heavy whipped cream and berries, cinnamon and cardamom fat bomb are perfect dessert options. For variety, choose from our list of keto desserts.
How much fat should you eat?
When you cut back on carbohydrates in your diet, you need to provide your energy needs with enough fat. If you eat enough fat, you can stay full for at least 5 hours. It is important not to overeat, always listen to your inner feelings. After dinner, you need to spend the night calmly - 12 hours without feeling hungry, or even more if you practice intermittent fasting.
Below are some additional tips to help you achieve good results on a low-carb diet.
1. Adapt to eating fat
When you're first starting out on a low-carb diet, some
fatty foods may taste unacceptable to you. Be patient. As you transition into a new way of eating, your body and taste buds will rebuild. Eat a keto diet, eat enough fat, and don't starve. It may take your body about a month to go from burning carbs to burning fat. Once you are in balance, your hunger will diminish. Your body will have access to fat stores that have not been used up due to the high carbohydrate intake.
2. What to do if the goal is to lose weight
If you're looking to lose weight on a keto diet, once your body gets used to the new diet, try cutting back on extra fat a bit. The main rule is not to starve, let your body use fat deposits, and not that extra piece of butter that you eat at breakfast. This will significantly speed up the process of losing weight. As mentioned above, always listen to your feelings. If you are really hungry, add more fat to your food.
3. Add fats as needed when changing goals diets
Once you reach the weight you were aiming for, you have no more
internal fat stores needed to replenish the lack of energy during the day
for the day. Your body will feel hungry. It is then that it is necessary
gradually add more fat to your diet until you find
balance between maintaining weight and feeling full.
4. Eat Adequate Protein
You can satisfy your hunger by eating enough protein. For most people, this comes naturally. But, if you are constantly feeling hungry, even after adding fat, or if you eat very few carbs, but the weight has risen, look how much protein you eat.
How Much Protein Should You Eat Daily? Individual needs vary, but around 1.5 grams of protein per pound of body weight may be optimal for weight loss. If you are active in sports and building muscle, you may need to slightly increase your daily protein intake. For more information on low-carb or keto protein foods, read our guide.
"This article has been translated into Russian from a foreign source by Diet Doctor, the world's largest low-carb diet site."
