If you want to consume more healthy fats, but are struggling, you’re not alone. Healthy fats are essential for promoting healthier gut bacteria, lowering inflammation, increasing weight loss, creating optimal brain function, regulating blood pressure, living a keto lifestyle, and more. However, it can be tricky to get the right kinds of fat in the correct amounts during your day.
It might seem like fat would be easy to get more of into your diet… but, for example, if you’re trying to reach a keto goal of 70-75% fat for your daily intake, it can be challenging. Here are some easy ways to sneak in some more healthy fat into your diet.
Focus On The Right Fats
Before you start adding more fats to your diet, you want to focus on the right types of fats. Healthy fats will ensure that you maintain the right health and energy.
Good sources of fat include animal protein, like beef, duck, and tallow, which are your saturated fats. Other saturated fats include clarified butter, regular butter, and coconut oil.
You can also have other healthy fats called monounsaturated fats, like olive oil, peanut oil, and avocado oil. Nuts such as almonds, hazelnuts, macadamias, and pecans are easy to add to your diet as a quick snack.
Seeds such as pumpkin and sesame seeds can be a quick addition to meals.
Fatty fish, like Salmon
Nuts: Macadamia, Almonds, Pecans
Extra Virgin Olive Oil
Make Keto Coffee in the Morning
This is a quick and easy way to increase your fat intake each day without a lot of additional effort. For keto coffee, you can use the same premise as Bulletproof Coffee, but you don’t have to be as strict with where the coffee beans are sourced or the brand of fat added.
For a simple keto coffee, just blend a cup of brewed coffee with a tablespoon of coconut oil or MCT oil, 1-2 tablespoons of heavy whipping cream, and a tablespoon of unsalted butter. You can change the quantities if you want, but this recipe has about 35 grams of fat just for one cup of coffee.
If you need that touch of sweetness in your coffee, add stevia or monk fruit for a low cal burst of taste.
Use Fats When Cooking
Fat is your friend when it comes to cooking! Be sure to add your healthy fats every time you cook. When making eggs, load up your pan with grass-fed butter.
If you are going to make a big steak, prep your pan with healthy fat! Your steak will be better than ever.
Use olive oil, avocado oil, or coconut oil if you are going to pan-fry anything or cook veggies on the stove. There are so many ways to add in fats while cooking, increasing the fat and the flavor at the same time. Top your foods with fats as you desire, from butter on veggies to olive oil in your salads.
With every meal or snack, think: “Where’s the healthy fat” as you prep it. If it is a lower fat food, experiment to see how you can add in a healthy fat. Enjoy this challenge and remember that small actions over time can add up to big results. Keep going strong on your healthy journey!