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How to Increase Fat Intake On Keto

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*Products used in the images on this post were gifted by Super Fat, but all thoughts and words are my own. This post is sponsored by Super Fats.*

The tale of keto woes usually has one woe that stands out bigger than the rest…

If you’ve been around the keto sphere a little while you may have heard someone yell profanities when they couldn’t get this one little thing under control.

Truth be told, the idea of drizzling gobs of oil over your food just to hit your fat intake doesn’t exactly make you feel warm and cozy.

Nor does the idea of turning up a bottle of MCT oil in order to increase your fat intake to a sufficient quantity each day.

So, you can see, one of the biggest woes on keto is eating enough fat…

This is one of the most prominent things I receive emails about each week.

Women aren’t sure how to increase their fat intake, what to eat, or how to really eat enough each day.

So, How Can You Increase Fat Intake On Keto?

While there are a few ways you can eat more fat, I’m going to go over just 3 ways today that will make the biggest impact for you.

  1. Eat fattier foods
  2. Add extra fat
  3. Eat fatty snacks

Eat Fattier Foods

The easiest way to eat more fat is to eat fattier foods. That might seem kind of obvious, but… it really does work when you’re prioritizing foods that are higher in fat content.

This means you’ll be swapping out any lower-fat foods and adding in higher fat foods, such as:

  • Chicken thighs over chicken breast
  • 80/20 hamburger over 93/7 hamburger
  • Whole fat cheese over skim
  • Sirloin over NY Strip
  • Bacon over turkey bacon
  • Salmon over tilapia

This doesn’t mean you can’t have lower-fat foods, it just means you need to be conscious of what you’re eating if you’re struggling to increase your fat intake each day.

Add Extra Fat

You can do this many, many ways! Like, a dollop of butter on top of a steak, homemade mayonnaise on a lettuce wrap burger, or avocado slices on a 90-second keto bread.

Or, next time you make a salad, top it with a homemade Italian salad dressing that has avocado oil as the base.

List of Healthy Fats

There are a lot of oils and fat sources out there but that doesn’t mean they’re good.

Here’s a small list of good fat sources that you can turn to when you’re running low on fat in your daily diet.

Mix and match these different fat options and I can almost guarantee that you’ll increase fat intake enough to hit your fat goals.

  • Avocado Oil
  • Walnut Oil
  • MCT Oil
  • Butter
  • Ghee
  • Lard
  • Pecan Oil
  • Coconut Butter
  • MCT Oil Powder
  • Flaxseed Oil
  • Duck Fat
  • Sesame Oil
  • Macadamias
  • Avocado
  • Macadamia nuts, pecans
  • Brazil nuts
  • Walnuts, hazelnuts
  • Pine nuts, almonds, cashews
  • Different nut butter products
  • Pumpkin seeds, sesame seeds, and tahini
  • Sunflower seeds and sunflower seed butter
  • Chia seeds and flaxseeds

Eat Fatty Snacks

Pork rinds anyone?

What about olives?

Cream cheese slathered 90-second keto microwave bread?

Yep, all of those things can increase your fat intake too.

A lot of folks will eat fat bombs, but I prefer not to eat cobs of oil no matter how delicious they may taste. I love food and not having a greasy mouth.

The Easiest Healthy Fat Treat to Increase Fat Intake

I want to introduce you to an amazing snack option I’ve found that is made with coconut butter, almonds, and macadamia nuts.

Super Fat packs are nutritious and really pretty good tasting. (They’re “husband” approved and that’s a feat for my house.)

But, what I love the most is how handy they are when you’re in a pinch and cant figure out how to add more fat to your diet.

Just smush them around to mix the oil and nut butter together, open the top and eat.

Easy peasy lemon squeezy… right?

On top of that, they also have cookies!!!

Related Post: How to Calculate Keto Macros & The Best App for Keto Food Tracking

Benefits of Super Fat for Increasing Fat Intake

This delicious snack is easy to pack in your purse, lunch box, or even stick in your car.

Not only that, but they’re made with some seriously clean ingredients making them a no-brainer choice honestly.

Fat is a great way to cure hunger when you’re on a keto diet, it also helps to curb any carb cravings you might be having at the beginning of your journey too.

Check out this nifty recipe book too!

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packs of super fat sitting on a table with little hands holding one

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