Aromatic, fat-rich dishes, seasoned with nourishing creamy sauces…
Low-carbohydrate keto-diet can be perfect. Fat is a great flavor enhancer. With it any dish becomes tastier. And if there’s enough fat, it’s It is also nourishing. Get ready for a new amazing glance at the yumminess! Remember this fact – for keto diet to bring pleasure, it must contain a lot of fat. Do not be afraid of consuming fat, natural fats are good for the body. Do not stay hungry – add so much fat to your diet that the feeling of satiety continues long after meals.
It is likely that at the beginning of the keto diet you will find the consumption of large amounts of fat unusual. There is nothing wrong with you.
This article presents 10 secrets on how to consume more fats.
Start with “whole” foods with high fat content
Say goodbye to nonfat and low-fat foods. Throw all foods marked “light” or “diet” away from the fridge.
Say “no” to fat-free dairy products. If you can’t find, for example, a regular yogurt with a good fat content in the store, take the fat-free version and “return” the fat into it, mixing such yogurt with fatty cream or sour cream.
Browse your shopping list and fill your fridge with natural whole fat-rich products such as avocados and eggs.
“Fatter” pieces of meat are often juicier, tastier and cheaper. Salmon and sardines also contain a lot of nutritious fats and fit perfectly into the keto-diet. Make sure to find these delicious products a place in your menu.
2. Add fat while cooking
No more steamed vegetables or dry chicken breasts. Cook vegetables, meat, fish and eggs on natural fats such as butter.
Or use other oil options listed in paragraph 3 below. Do not limit yourself in using the oil.
3. Use different oils for a variety of flavours
Oils can greatly change the flavor of dishes and are a great way to add variety to the menu. For example, by adding butter to the green beans, you get a gentle homemade dish.
Fried in peanut butter and sprinkled with sesame, this is a wonderful Asian-style variation of the dish.
Experiment with new oils and choose those that will taste better. Try to make sure that you always have more variations of these healthy and delicious oils in your kitchen :
- Dairy butter
- Lard (melted pork fat), mutton fat, goose fat and other animal fats
- Coconut butter
- Olive oil
- Avocado oil
- Peanut butter
- Other nut oils (macadamia, almond, walnut, etc.)
- Sesame oil
4. Choose low-carb recipes
Low-carbohydrate recipes with high fat levels are ideal for keto diets and a very tasty solution. Try our favorite dishes presented above or take a look at our keto recipes !
5. “Dress” any dish with vegetable oil, sauce or butter.
Spray with vegetable oil … Fill with dressing … Add a spoonful of Dutch sauce … Pour a whole ladle of sauce …
Add a solid portion of sour cream … mayonnaise … Fill with melted butter. Diverse any dish with one of the many options for fat-rich sauces.
6. Serve meals with rich fat garnishes
Cheese. Avocado. Dried meat. Olives. Seeds. Nuts. All these whole food products will not only diversify your dish, but also make it more nutritious and, of course, will help to add more healthy fats. You can add them to almost any dish. Here are some ideas that you should start with :
- Grated cheese Parmesan
- Blue mold cheese slices
- Grated cheddar cheese
- Smoked Gouda cheese
- Mozzarella cheese balls in buffalo sauce
- Ground feta cheese
- Processed Gruyere cheese
- Baked cheese Bree
- Grilled cheese Halumi
- Diced avocado
- Guacamole
- Diced bacon
- Slices of pancetta
- Minced meat
- Shredded olives
- Stuffed olives
- Fried pine nuts
- Fried pumpkin seeds
- Roasted sesame seeds
- Sliced almonds
- Chopped macadamia nuts
- Spicy walnut
- Coconut chips
7. Make sure the snacks are also rich in fats
Usually, it is better to avoid snacks. However, if you are too hungry, snacks can help you survive until your next meal. Choose natural alternatives with a high fat percentage. The most obvious is, of course, cheese, nuts and boiled eggs.
8. Add cheese
Cheese is a simple and tasty addition to any dish, it can be served as an appetizer. Cheese makes a great dessert. Take a look at our list of keto recipes with cheese.
9. Add fats to your coffee or tea
It is easy and fast to add some melted butter or coconut oil to your coffee or tea. Even quicker – dilute the drink with fatty cream. Such a cozy warming fat drink can replace breakfast, help to get rid of hunger between meals or become a dessert if you feel that you are not full.
But be reasonable. Excess fats can lead to weight gain or cholesterol level jumps. There is no need to fill your coffee or tea with a huge amount of fat. Coffee with fats is a very powerful way to reduce hunger – use it wisely.
10. Choose a fat bomb for dessert
First, we recommend skipping desserts. If you do decide to spoil yourself, then pay attention to the recipes of desserts with a high content of fat and low sugar and artificial sweeteners. Raspberry with not sweet whipped cream is an ideal option.
Short summary of 10 tips :
“Useful” quality fats make life tastier, healthier and more pleasant. So do not be afraid of fats!
How much fat do you need ?
There is no need to starve. By reducing the consumption of carbohydrates on the keto diet, it is important to fill the body’s energy needs with fats. Eat enough fatt rich dishes, and you will not feel hunger for at least 5 hours. Eat until you feel a slight saturation. Try to find this saturation moment. For example, after dinner, you should have a peaceful night – 12 hours without a feeling of hunger.
Below are some tips to help maximize the effectiveness of the keto diet. Most people never think about it and still do a great job. But we still advise you to learn these secrets as an additional bonus.
- Adapt to fats gradually
At the very beginning of your keto-journey you may think that some fatty foods and dishes are “too rich”. Be patient.
As you go through the transition to a new system of nutrition, your body and receptors will gradually adapt.
Eat as much fat as you need in order to avoid hunger. Give the body time (about a month) to get used to burning fats instead of carbohydrates.
When initial adaptation period will end, your body will have an easy access to energy from your body fat reserves, which was previously closed due to the former high carbohydrate diet.
- Make the slimming process “stronger”
Want to lose weight? If the answer is yes, then, adapted to the keto diet, experiment with the reduction of fats added to the dishes – this will speed up the process of weight loss.
Give the body the opportunity to burn internal fat instead of burning incoming external fats such as butter. But do not go too far. If you don’t feel satisfied, always choose to add more fats.
- Add fats as needed
Once you have reached your target weight, you will no longer have to use your internal fat reserves as a source of energy. Learn to listen to the hunger signals from your body. It makes sense to gradually add more fat to your diet and enjoy the results in the beauty of your figure.
- Eat enough protein
A good way to reduce the feeling of hunger is to consume enough protein. If you can’t fight hunger with fats, and your diet includes limited amount of carbohydrates, and stop losing weight, then you should pay attention to the amount of protein you consume. For example, pay attention to the amount of meat or fish you usually eat.
How much is enough protein consumed per day? On average, the optimal value for weight loss is 1 gram of protein per kilogram of body weight daily,
That is, if, for example, your body weight is 70 kg, you should eat 70g of protein / day. If you move a lot, especially if your schedule includes strength training and lifting weights, you may need more protein.