How Can I Add More Fat To My Keto Diet

What Is A Deficit/surplus

How to Increase Fat | Ways to Eat More Fat with the Keto Diet | Top 10 Tips to Increase Fat

A deficit or surplus just relates to the number of calories you want to intake. A surplus means you are eating more than your body needs. A deficit means you are eating less than your body needs.

Typically if you are losing weight, you want to have a deficit in calories. 10-20% is standard for people. 20-30% ranges are considered high deficits and are typically difficult to do . You can go up to a 30% deficit, but going past that can lead to metabolic damage in the long run .

Typically if you want to gain muscle, you want to have a surplus in calories. You need extra calories if you want to put on lean mass. Typically, 5-10% is suggested, but going over 10% can lead to excess weight gain.

Question 6 Of 1: Do I Need To Hit My Fat Goal Every Day

  • 1Focus more on meeting your carb and protein goals. As long as your carb and protein macros are still good, it’s fine if you’re not hitting your fat goal. Falling short of your fat goal throws off the total number of calories you’re consuming, though, which can bump up your carb and protein percentages.XResearch source
  • In the keto diet, fat’s function is to help you feel full. If you feel hungry, you need to eat more fat. If you’re restricting your fat intake, you’re probably not going to lose as much weight as you could be.
  • When you’re just starting out on keto, you’ll probably find that you need to eat more fat to feel full. This is because your body’s still adjusting to the diet. Once you’ve been on the diet for a week or so, you might start to feel full with less fatâwhich might mean you need to adjust your macros accordingly.
  • How To Get Enough Of The Right Fats On Keto

    How To Get Enough of the Right Fats On Keto

    Posted a year ago

    Tony ONeill, PT, DPT, MSc, RDN

    Scientific Reviewer

    Eating Keto means eating most of your calories from fat.

    This scares some people. Isnt fat bad for you? Doesnt it clog your arteries?

    Thats what weve been conditioned to believe. Saturated fat, in particular, has been demonized for decades on the back of 1950s population research.

    This research has largely been debunked, but the anti-fat sentiment persists. Even today, otherwise reputable organizations like the American Heart Association continue to get the fat story wrong.

    This can all be rather confusing. You know Keto is high-fat, but what types of fat should you eat to promote good health? And how can you ensure youre getting enough fat to hit your Keto macros?

    Keep reading. This article has you covered.

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    Keto Chocolate Fat Peanut Butter Bombs

    You see by combining the right amount of healthy fats with natural peanut butter and chocolate you can have a delicious way of adding good fats to your diet.

    That my friends are some major wins in my book! If adding healthy fats in the form of a recipe like these chocolate andpeanut butter fat bombs can make the keto lifestyle more effective, then why shouldnt I have them?

    cocoa powder

    As far as I am concerned you really cant have too many low-carb keto fat bomb recipes. Why? Well, because they work, thats why!

    Fat bombs can make eating a low-carb keto plan sustainable. ANDIn my world thats a good excuse to come up with another fat bomb recipe for you to enjoy.

    Track Your Ketones And Fat Intake To Ensure Youre In Ketosis

    How to Restart Keto After Cheating

    To ensure youre in ketosis, you should track your fat, protein, and carb intake daily. However, theres a more accurate way to know whether your body has transitioned to a fat-burning state: testing your ketone levels.

    You can test your ketone levels on your breath, in your urine, or in your blood. The best indicator of ketosis is the amount of ketones in your blood.

    With that said, urine testing is an easy, affordable testing method you can use at home . Use Perfect Keto ketone testing strips to test ketone levels in your urine.

    Also Check: Can You Eat Watermelon On A Diet

    Question 7question 7 Of 1: What Happens If I Don’t Eat Enough Fat On Keto

  • 1If you don’t eat enough fat, you might not go into ketosis. Generally, the amount of fat you eat on a keto diet isn’t that big of a deal, as long as you’re not replacing that fat with carbs or proteins. Eat too much protein and not enough fat, though, and your body won’t go into ketosisâwhich sort of negates the point of the diet.XResearch source
  • Even if you are in ketosis, if you eat less fat, you’ll probably notice that you lose less weight. But as long as you keep your carbs and proteins in check, you’ll be fine.
  • Why Do You Need My Gender/age/height/weight

    Most people aim for a specific goal on a ketogenic diet. We aim to make sure the results of the calculator are accurate and can be used by anyone.

    Our keto calculator uses the Mifflin-St.Jeor Formula which was the most accurate in a few studies. In this formula, the gender, height, weight, and age are needed to calculate the number of calories to consume.

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    Double Down On Avocados

    I know people call avocados superfoods all the time, but when it comes to the ketogenic diet, they truly are super powerful.

    Avocados taste fantastic, are relatively cheap, and they pack an insane amount of healthy fats into every serving. Whats even better is that they can go with most types of foods, or simply be eaten on their own.

    The only real kryptonite of avocados is that they can sometimes be hard to open up, and they can go back pretty quickly, so youll need to get some practice in when it comes to timing when to eat your avocados, and how soon you eat them after slicing them open.

    Looking into the numbers, the nutrition facts for two servings of avocado are:

    • 231 calories
  • 10% of the daily value of Magnesium
  • 20% of the daily value of Potassium
  • 24% of the daily value of Vitamin C
  • 20% of the daily value of Vitamin B-6
  • As you can see, avocado was a food practically made for the keto diet . With such a high fat content, and a low net carb count , avocados are a great way to help you hit your fat targets.

    Why You Might Eat Less On Low Carb

    My Top 5 List – How To Get More Fat On Keto

    This may seem to contradict the finding from clinical trials, where participants who are given low-carb diets typically end up eating fewer calories while reporting feeling more full.19 This phenomenon is often attributed to the fat content of those diets.

    However, under these circumstances, the diets protein density also typically increases participants eat more protein per calorie than they did before.20 This can be a powerful way to reduce overall calorie intake.

    Furthermore, ketosis has been shown to reduce hunger.21But keeping carbs and calories low is the primary driver of ketosis, not eating extra fat.

    In fact, in these studies, the absolute intake of fat seems to not increase by much . Because carbs and total calories are greatly reduced, the percentage of calories from fat goes up, but the absolute amount of fat eaten may not change dramatically.22

    Additionally, like most other diets, low-carb diets limit the sugary, starchy foods that stimulate overeating, such as desserts, chips, and cookies.

    Avoiding these foods is also likely to shift the sources of dietary fat from carb-plus-fat foods to protein-plus-fat foods or fiber-plus-fat foods .

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    Why Would You Want To Eat More Fat On A Keto Diet

    Fat is important on a ketogenic diet, particularly when you first get started. The dietary fat you eat will help your body transition to burning fat for fuel.

    Having lots of options for good dietary fat sources that are not only tasty but high-quality fats will help you enjoy this way of eating and succeed!

    Advertisement No Cook Keto Meal Plan by Angela Davis

    What Is The Keto Diet

    The keto diet is a low-carb, high-fat diet thatâs thought to have many health benefits. The keto diet limits daily non-fiber carbohydrate intake to 20 to 50 grams, compared to a typical carbohydrate intake of 150 to 250 grams.1 The drastic reduction in carbohydrate intake leads the body to switch its fuel source from glucose to fatty acids. This change influences several biological systems. The diet was originally designed in the 1920s and has since become popular among people with some health conditions.1

    Though there are benefits associated with the keto diet, there are also drawbacks. The keto diet can, for instance, make it harder to get adequate amounts of essential nutrients. That deficiency can potentially impact health and comfort, making it difficult for some people to tolerate the diet.2

    Many fiber-rich foods can also be carb-heavy. Getting enough fiber on the keto diet can be difficult,leading to regularity challenges. Keto constipation is a phenomenon that many keto dieters experience. The lack of fiber in the diet can leave you with harder, more stubborn stool, and a bloated gut.1,3

    Adding a fiber supplement is a great way to add more fiber to your diet. Choosing Metamucilâs psyllium fiber, which is the gold standard amongst the fiber supplements for regularity,* can help you enjoy the benefits of your keto diet without drawback of occasional constipation.

    Talk to your healthcare provider before starting any new diet.

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    Eat More Fatty Cuts Of Meats

    Fattier cuts of meat are a great way to level out your fat to protein ratios, without really changing much to your diet anyway. Its likely that youve already been eating these cuts of meats, so all you have to do is opt for the versions that have a little more fat content when doing your shopping.

    Some good examples of fattier cuts of red meat include:

    • Lamb
    • Beef
    • Bison
    • Pork

    You can also get a lot of healthy fats from fish. Some of my favorite types of fish that are high in omega-3 fatty acids include:

    • Salmon
    • Herring
    • Eel

    Additionally, poultry can be a pretty good source of both protein and fat. The best options for high fat content in poultry are:

    • Chicken
    • Turkey

    Quinoa And Other Grains

    Pin on Healthy Keto

    While loaded in nutrients, grains like quinoa and millet are too high to become a staple in your keto diet.

    For example, 1/2 cup of cooked quinoa packs 20 grams of carbs, only 2 of which are dietary fiber .

    If you still want to include quinoa in your keto diet, consider it a garnish rather than a central part of your meal.

    8 grams8 grams

    Look for chocolate that has more than 70% cacao and is low in added sugar. Or opt for dark chocolate made especially for keto diets.

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    How Do We Know It Works

    For starters, theres the visual difference and a difference in weight. This occurs when youre at least more than a few weeks in.

    For the initial stages, though, there are several products in the market like ketone testing strips or testing kits that allow you to monitor whether your body has entered the ketosis metabolic process yet or not.

    Due to different conditions, fat levels, and metabolic rates, it can be hard for people on the keto diet to know for sure whether it has actually started affecting them or not. So to ensure adherence to plan and to let you know that the diet has begun working for you, this is a non-invasive method to find out.

    Cook With Healthy Fats

    This includes olive oil, butter, ghee, coconut butter, avocado oil, and coconut oil. I like to fry chicken, beef, or even fish in healthy oils to increase fat content in my dishes, and keep me full much longer.

    Most keto-friendly cooking oils contain zero carbs so you can get the fat benefits without any added carbs.

    I also like making an oil based sauce like this garlic chili oil, and drizzle it on everything!

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    Question 9question 9 Of : Is It Possible To Eat Too Much Fat On Keto

  • 1Not really, but you want to make sure youre consuming the right types of fat. Fat has gotten a bad rap, and that makes a lot of dieters wary about eating too much of it. But theres a difference between body fat and dietary fat . As long as the bulk of the dietary fat youre consuming is natural fat, you shouldnt have any problems.XResearch source
  • Fat from highly processed oils, as well as trans fats, might have other negative health consequences, so its best to avoid those. But keep in mind that would be true whether you were on keto or not.
  • Only eat as much fat as you need to feel full. If youre just mindlessly eating more fat than you need to satisfy hunger, youll slow down or even stop weight loss. Your body isnt going to burn stored fat when it can burn the fat you have coming in.XResearch source
  • List Of 56 Ideas For Great Keto Fat Sources

    Keto Diet Tip: 7 Ways to Eat More Fats- Thomas DeLauer

    #1 Fat Bombs. Usually sweetened with Keto-friendly sweeteners, fat bombs serve to give you a satisfying dose of fat and often help curb sweet cravings, especially when you first start on Keto. This recipe for Peanut Butter Cup Fat Bombs is one of the most popular on my website, and I have pinned a hundred more recipes to .

    #2 Fat Booster Sauces. Top your meat and your veggies with a great-tasting, fat-filled sauce. There are a lot of ideas for Fat Boosters in this article the Alfredo Sauce is my favorite!

    #3 Fat Booster Dips. Great with low carb raw veggies like cucumber and celery, we have Keto Ranch Dressing at our house at all time.

    #4 Cheese. Hard cheeses have the lowest carbs. Cubes of cheese make a great side dish.

    #5 Mayonnaise. Make dips with mayo, add spice mixes to create a sauce, or add a dollop to roasted meats or meatloaf. We strongly encourage avoiding conventional mayonnaise, as they are made with industrially processed seed oils and are highly inflammatory. We always use Primal Kitchen Avocado Oil Mayo.

    #6 Guacamole. Mild or spicy, guacamole adds tons of flavor. We love single serving guacamole mini cups that are fast and easy and dont oxidize right away like fresh made guacamole. We buy Wholly Guacamole 100 Calorie Mini Cups at our local grocery store.

    #7 Fresh Avocado. Slice them up and serve them as a side or mash them on top of whatever youre eating. Delicious with pink sea salt!

    #13 Add Cheese. Top your meal with shredded cheese.

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    Question 3question 3 Of 1: Is It Even Necessary To Count Grams Of Fat On Keto

  • 1Pay more attention to carbs and protein. The carbs and protein you eat are seriously limited on a keto diet, but fat isn’t. Fat simply makes up the rest of your daily caloriesâas long as you’re tracking your carbs and protein, your fat should fall right into place.XResearch source
  • On a typical keto diet, 5-10% of your daily calories come from carbs and 10-20% come from protein. The remainder comes from fat. Set the amount of carbs and protein you need to eat and don’t eat any more than that. If you eat more fat, that’s simply lowering the percentage of carbs and protein in your diet.
  • Protein And Fiber Reduce Hunger Best

    If youre trying to lose weight in a healthy, sustainable way, replacing sugary and starchy foods with foods that combine fat with protein or fiber may be more effective than replacing them with foods that are mostly fat, such as a mug of butter-enriched coffee.23

    A ribeye steak or asparagus with Hollandaise sauce provides many of the essential nutrients you need. Foods such as these definitely not low-fat foods nourish your body, lower insulin levels, and reduce hunger without leaving you feeling like you are eating diet food.

    Fat combined with a sweet taste, even from a keto-friendly, non-caloric sweetener, can still promote hunger, override feelings of fullness, and make it easy to overeat empty calories.24

    Can you still enjoy a slice of keto cheesecake? Of course. You just want to make sure you get the protein you need first, along with plenty of non-starchy vegetables. And for successful weight loss, keto-friendly desserts work better as an occasional treat than an everyday occurrence.

    Remember, even with increased protein on a keto diet, 50 to 70% of your calories could still come from fat. To lose weight in a sustainable way, you dont want to end up with a low-carb, low-fat, low-calorie diet that leads to hunger and cycles of weight loss and regain.

    Limiting fat just enough to make sure you burn body fat is a smart move. Feeling deprived and hating the food you eat isnt.


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    Fat Intake For Maintenance

    Keto is not just for weight loss, it is a lifestyle. I have maintained my ideal weight on a ketogenic diet for years, and I continue to do so because I value better mental health, increase and steady energy, and the anti-inflammatory benefits.

    As you follow your hunger, you will find your personal best levels. For me, as an active mom and businesswoman who exercises regularly, I find that keeping my fat intake around 70% of my daily calories works well for me. Your needs may vary, but as you settle in, you will find the levels that feel right for you and where you maintain your weight and health.

    Keep in mind that these will change over time. Life circumstances, sleep, stress, and activity all affect your needs. The only constant is change, so keep paying attention to your body and adjust when life throws you curves. Since Keto helps with stress management, youll be able to roll with the punches with no trouble.


    Angela Davis

    Founder Advantage Meals

    Angela earned her Masters Degree in Holistic Nutrition 14 years ago and began her lifelong journey of nutrition and wellness learning. She began keto meal planning and cooking over a decade ago when she began working with local clients who were under the direct supervision of a medical doctor. Angela is the author of No Cook Keto, the easiest keto meal plan available.

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