Top 10 ways to eat more fat

The top 10 ways to eat more fat

Flavorful, full-fat ingredients topped with creamy, satisfying sauces… Low-carb and keto eating can be decadent! Fat is an amazing flavor enhancer – it makes everything taste better. And if you eat enough fat, it’s filling, too. Get ready for a new, luscious take on deliciousness!

Remember that a low-carb diet needs to be higher in fat, to make it satisfying. Don’t fear fat (natural fat is good for you). Don’t stay hungry. Add enough fat to feel satisfied after eating.

This can sometimes be a challenge for people who are not used to eating natural fat. Here are the top 10 tips on how to eat more fat – plus tips on HOW much fat you should aim for.


1. Start with whole, full-fat ingredients


Say goodbye to low-fat and fat-free products. Say good riddance to Egg Beaters, artificial creamers, and reduced-fat peanut butter. Banish any item labeled ‘light’ or ‘lite’ from your pantry and refrigerator.

Forget nonfat and low-fat dairy. (If your grocery store doesn’t carry plain, full-fat yogurt, buy the plain low-fat version and add back the fat by stirring in heavy cream, sour cream, or crème fraiche.)

Rethink your grocery list and stock your refrigerator and pantry with real whole food, including fat-rich options like avocados and eggs. Try to add natural fat rather than avoid it.

Fatty cuts of meat can be more flavorful, tender and inexpensive than leaner cuts. Salmon and sardines contain plenty of healthy fats and are a terrific addition, too. Invite these delicious items back onto your plate.

Learn more about low-carb, high-fat foods


2. Cook with fat

No more limp steamed vegetables or dry chicken breasts. Cook your vegetables, meat, fish, and eggs in tasty natural fats like butter. Or the other ones listed under point 3, below.

Use as much as you need.


3. Use different fats for different flavors


Fats can change the flavor of a dish, which adds variety to your meals. For example, top green beans with butter for a comforting, familiar taste. Or, sauté them in peanut oil and drizzle with sesame oil for a delicious, Asian-inspired variation.

Experiment with new combinations to see what you like best. Stock several of these healthy fats in your fridge or pantry:

  • butter
  • lard, tallow, duck fat, and other animal fat
  • coconut oil
  • olive oil
  • avocado oil
  • peanut oil
  • other nut oils (macadamia, almond, walnut, etc.)
  • sesame oil


4. Prepare low-carb recipes

Low-carb recipes are designed to deliver delicious meals, with plenty of fat built right into the ingredient list.

Try the favorites above or click through to many more!


5. Top any dish with oil, dressing, sauces, or butter


Drizzle oil on top… Pour on dressing… Spoon on Hollandaise… Ladle on flourless gravy… Dollop on sour cream… Spread on mayo… Melt on butter. Top off your dish with one of many fat-rich options.

What sounds delicious to you? For more, check out our recipes for low-carb dressings, condiments, dips and sauces


6. Garnish with high-fat foods


Cheese. Avocados. Cured Meat. Olives. Seeds. Nuts. These whole-food toppings add flavor and nutrients, including plenty of fat, of course! Sprinkle some on almost any dish. Here are a few ideas to mix and match:

shredded parmesan | chunked blue cheese | grated cheddar
smoked gouda | balled buffalo mozzarella | crumbled feta
melted gruyere | baked brie | grilled halloumi
cubed avocado | mashed guacamole
diced bacon | sliced pancetta | ground sausage
minced black olives | stuffed green olives
sautéed pine nuts | roasted pepitas | toasted sesame seeds
slivered almonds | chopped macadamia nuts | spiced walnuts | flaked coconut


7. Ensure snacks contain fat

Low-Carb Snacks

As a rule, it is best to avoid snacks, but if you are too hungry to make it comfortably to the next meal, reach for a real-food snack with plenty of fat. Obvious choices include cheese, nuts, and hard boiled eggs.

For more ideas, check out our guide to low-carb snacks


8. Add a cheese course

Cheese plate

Cheese is a simple addition to any meal. It works as an appetizer. It works as a topping. It works as a dessert. If you need a lot of calories, cheese can help you feel satisfied.

Top low-carb recipes with cheese


9. Blend fat into coffee or tea

buttery coffee

Melting butter or coconut oil into coffee or tea is quick and easy. Pouring in heavy whipping cream works, too. This warm and comforting shot of fat can replace breakfast, stave off hunger between meals, or substitute for dessert if you aren’t quite full.

Use this tool wisely; for some people, too much can stall weight loss or spike cholesterol. Especially if you drink it despite not being hungry, adding tons of fuel you don’t need. This is a potent tool – use it wisely.

Bulletproof coffee recipe


10. Consider a fat bomb for dessert

Our first advice is to skip dessert. If you do decide to treat yourself, look for recipes that are heavy in fat and low in sugar and artificial sweeteners. Unsweetened heavy whipped cream on raspberries is a perfect choice. Here are a few more of our favorites:

Low-carb snack and dessert recipes


Summary of the 10 tips

Fat makes life tastier, easier, healthier, and more satisfying. So add the fat! Mmmm…


How much fat should you eat?

Are you hungry? Don’t be. When you cut back on carbohydrates, the trick is to fuel your energy needs with fat instead. Eat enough fat at your meals so that you are not hungry for at least 5 hours.

Shoot for feeling pleasantly satisfied, but not overfed. After dinner, you should make it easily through the night – 12 hours without hunger (if not more). Work towards finding this balance.

Below are a few refinements to this advice, if you really want to maximize the effectiveness of your low-carb diet. Most people never care about these things and they do well anyway. But for bonus points check out these five extra refinements.


1. Ease into fat adaption

When you begin your low-carb journey, you may find some high-fat foods taste ‘too rich.’ Be patient. As you transition to your new way of eating, both your body and your taste buds will adjust. Work up to eating enough fat to avoid hunger and allow your body time (at least a month) to settle into its new pattern of burning fat instead of carbohydrates.

When you find that balance, hunger will diminish as your body enjoys easy access to the body’s fat stores that were locked away by a high-carb diet.

2. Dial back for weight loss

Hoping to lose weight? If the answer is yes, once you are at ease with your low-carb diet, experiment with reducing the extra fat you add to meals.

Eat just enough to avoid hunger – let your body burn its internal fat stores rather than that extra pat of butter. This will accelerate weight loss.

But don’t go too far – when hungry, always opt for additional fat rather than cheating on your low-carb plan.

3. Add fat as needed for maintenance

Once you reach your goal weight, you no longer have the internal fat stores necessary to fuel an energy shortfall day after day. Tune into your body’s hunger signals. Now is the time to gradually add more fat to your diet until you find the satisfying balance of hunger-free weight maintenance.

4. Eat an adequate amount of protein

Part of the trick of minimizing hunger is making sure you eat the right amount of protein. For most people, this happens naturally. But, if you can’t beat your hunger by adding fat, or if you are eating very low-carb but stalled in weight loss, take a look at how much protein you are eating.

How much is enough? Individual needs vary, but about 1 gram of protein per kilogram of bodyweight (each day) may be optimal for weight loss. You may need more if you are active though, especially if lifting weights and building muscle.

5. Optional extra details

If you’re interested in even more details and discussion about adapting the amount of fat and protein to your exact needs, and your situation, watch this interview with Dr. Ted Naiman. Probably you don’t need to – most people don’t need to that much fine-tuning.

Is Obesity Caused by Too Much Insulin? – Dr. Ted Naiman



Visual low-carb guides


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  1. mira
    Several vegetables and fruits are omitted from food lists. Would you prepare alphabetical lists of allowed/not allowed items and put them on their own tab, instead of making users work their way through the cumbersome "foods" section to access each separate list from different food categories? The way access is set up now only serves to frustrate users when they either cannot find the information they want or have to go through a multitude of links to find it. While your site contains a wealth of information, it's useless if you make it difficult for users to find it, it's not accessible in sequential fashion (Videos 1+3 are available, but Video 2 is only for paid members) and your site is not user friendly across the board.
  2. Christina
    Anyone else doing keto and fasting? I did great the first month dropping 14 pounds in 4 weeks, but weight loss has stopped and I can't figure out why. Still eating 1 meal a day, fasting 20-22 hours which is fine for me. My meals are high in veg sometimes with or without a meat, but plenty of fat like butter or coconut oil and then some whipped cream for later (snack) if I still feel hungry. I reduced the fat and only use enough to get me through the next day. I do get hungry anywhere between 10 AM and 3 PM, but it doesn't last long and is not so uncomfortable that I need to eat. If I need to eat I have a chunk 1-2 oz of high fat cheese, that settles my stomach and hunger. So after all this....for the past 2 weeks I've lost no weight, actually gain 4 pounds then went down 2. Thinking that may be water weight. Just wondering why I am not losing any more weight. Any input would be great!
    Replies: #66, #69, #76, #79
  3. Aru Kumar
    Dear Doctor
    Can i have protein powder for protein intake
  4. timock
    you people sure have perfect liver and gall to handle all these fatty food
  5. Cathy
    I went to My GP the other week & she told me my cholesterol was 8.4. This had gone up from 6 last year. What can I tell my GP who is insisting I go on statins? Am I right to decline them? Please advise. Thank you.
    Reply: #75
  6. Laurie
    I downloaded the app Carb Master. I am finding it easier to use than MFP however, you have to become a premium member to be able to sync apple watch or any other device. I find that for LCHF, this app works better than MFP.

    I also just started the 16/8 fast schedule. I have my first meal at 12 pm and I don't eat past 8 pm. I find it hard to not have my hwc in my morning coffee. Other than that, I'm feeling pretty good!

    I have had people tell me I need to be eating about 122 grams of protein or more a day....I can't get that much in! So I have adjusted my macros to approximately 85 g of protein. I have approximately 25-30 lbs. to lose.

  7. Kristy Dennis
    I am type 2 on a pump also . if you have a smart phone like an iPhone or an android phone download the app called calorie king .
  8. Kristy Dennis
    if you would like you can friend me on facebook
  9. Michelle
    I have been told to try MCT oil and wondered how it works. and what I need to know. Brain Octain was suggested.



    Reply: #65
  10. Chris
    While this diet may help with some weight loss, much of was it says is highly misguided. This diet will cause high blood pressure, diabetes, cholesterol, and heart disease as many commenters have already experienced. Carbs are not bad, but meats and dairy are detrimental to our health. Don't take my word for it. See all the research that proves this (and the articles sponsored by food industries that say otherwise). Diabetes is reversible, but not with this. Weight loss is also definitely achievable but this diet is not worth the health risks.
    Reply: #70
  11. Emilio
    I never post comments, but I felt I needed to share my thoughts after reading some of the comments posted here. I believe everyone has the right to an opinion, but it doesn't always appear to be an unbiased one all the time.

    My blood pressure was 155/95 back in January 2018, been on Keto since and lost 65 Lbs, blood pressure is now 119/75. My blood sugar is amazing - under fasting or fed conditions, cholesterol is normal and no sign of heart disease as far as I know. Keto worked wonders for me and if you need to lose weight it could work as equally well for you. Intermittent fasting can be added easily to this diet as it compliments the Keto diet well, it's something you should investigate for yourself it may just be right diet for you on its own.

    As with starting any diet exercise due diligence and monitor the progress with your doctor and if you don't react well simply stop, it's not rocket science. I only eat whole foods and not much in the way of meat, but I do have some, I get most of my fat from fatty fish, nuts, avocado's, eggs, olive oil, coconut oil (MCT oil as well) and some cheese in moderation. I also have some type of berries with cinnamon just about everyday.

    I used this diet as a tool and it worked better then any other diet I have ever tried, this motivated me to push on until I met my goal. I will not stay on Keto but if I do not as strict, but I will cycle it to keep my weight under control because it's easy for me to do.

    What I learned on this Keto journey is that carbs are a cheap food source and found in abundance and that sugar is added to just about everything (make sure to check the label). It's easy to get carried away when not watching the carbohydrate intake and I only blame myself for getting to where I was not the carbs. I don't believe there is anything wrong with healthy carbs and I will add more to my diet but like everything else in moderation and I be more mindful of the added sugar in products even though I now eat from whole food sources.

  12. Rachel Leong
    Hi Diet Doctor. I’ve removed my gallbladder a few years back as there was too many gall stones. M I still suitable for keto diet?
  13. CJB
  14. Shirley
    Have recently discovered a delicious French cheese called Delice de Bourgogne. It is made from triple cream, i.e. the cream of the cream of the cream, and tastes like a very acidic Brie. It is best when really ripe and going liquid. It has a very high fat content, no carbohydrate, and low protein. It makes an excellent snack on its own and is a good way of increasing the fat content of one's diet without increasing the protein much.
  15. Mike
    Works good
  16. Connie
    That happened to me, but I noticed that even though I have not lost more weight, I was still dropping sizes. I also noticed that I was building muscle mass again. I stopped looking at the scale, because it can be deceiving. As log as you are feeling better, I think it working.
  17. Stacey
    I am looking for info on how to manage a 60% fat/20%carb/20% protein diet. I have metabolism issues due to throidectomy.
    Reply: #68
  18. Kristin Parker Team Diet Doctor
    Stacey, you may want to check out our moderate and/or liberal low carb recipes.
  19. Holly
    Fasting has a slightly different effect on women then in men. If your weight loss has stalled it might be because you're fasting periods are to long and your body goes into starvation mode. I know this happened with me when I started fasting. Try a less intense fasting schedule like 16:8. Hope this helps :)
  20. mike
    you are really misguided,you might want to do some more research.If you are going to quotes facts that you apparently know nothing about,you might want to post actual "current" research that supports your statement.You will find none.
    I been on keto for 2 years,lost 10 inches from waist,off blood press meds,off of anti depressants,pain meds,my cholesterol is up(you can research the false claims about that) My a1c down and oh yea i have lost 120lbs, i am one of thousands
  21. lance gilman
    I am not finding any information about counting calories. For my diet i try to stay below 1000 calories per day (24 hr ). With so much fat i am concerned i will gain weight quickly? Any thoughts out there?
    Reply: #72
  22. Kristin Parker Team Diet Doctor
    Counting calories is generally not required when eating keto. It's all about the quality of the calories, not the quantity. Keeping carbs very low will allow blood sugar and insulin to stabilize. You can read more about that here -
    Reply: #81
  23. Shirly
    Eating fat like you propose in your information would just about kill me. I have pancreatic insufficiency and cannot digest fats in the crazy amounts you're asking people to eat. 6 grams per meal is already too much for me to try and handle.
  24. 1 comment removed
  25. A. Gorski
    Sometimes the doctors or bloodwork show your overall cholesterol, which consists of your LDL (bad cholesterol) and HDL (good cholesterol) put together. It’s possible for your cholesterol to be higher, but only because your HDL has gone up, which is not bad at all, especially if you have been eating a diet of fish, avocado, nuts, etc. Ask to see the cholesterol breakdown and take it from there. =o)

    *This happened to my husband too.

  26. Carrie Miller
    Try changing up your fasting. Fast one day and then eat the next. Or try fasting for longer. Dr. Fung (Intermittent Fasting guru) says that OMAD sometimes trips you up from losing weight because your BMR slows down.
  27. Sue
    Heavy cream (Double cream in U.K.)has only o.8g in 2tablespoons. If that helps.
  28. Sue
    If you are eating rice on a regular basis, 100g rice is 28 carbs. Well over the 20g carbs which is recommended for a ketogenic diet. Even if you are on LCHF you still want to keep carb lower than 50g a day.
  29. S Donner
    You are not eating enough
  30. 1 comment removed
  31. Jaynie
    You seem to have experience. I am newish to Keto and have been following pretty well except for a few minor cheats on the weekends. My question is how much cheese can I actually have? Can't actually find the answer. I am trying to lose 8 pounds and haven't lost anything so far. I'm 59 and in menopause. I feel good but don't think my shape has changed any.

    Thanks, Jaynie

    Reply: #82
  32. Kristin Parker Team Diet Doctor

    You seem to have experience. I am newish to Keto and have been following pretty well except for a few minor cheats on the weekends. My question is how much cheese can I actually have? Can't actually find the answer. I am trying to lose 8 pounds and haven't lost anything so far. I'm 59 and in menopause. I feel good but don't think my shape has changed any.
    Thanks, Jaynie

    That is going to vary from person to person as some are more sensitive to dairy. The safe recommendation from Dr Eric Westman, among others, is 4oz per day max.

  33. Meg
    For all of those concerned about diabetes and high blood pressure and other diseases I encourage you to PLEASE continue your research. There is a great series called "The Real Skinny on Fat" which interviews dozens of doctors/ heart surgeons etc that highly recommend this style of eating to reduce disease. The link is .. They run the series free every few months so get on their email list. I also will say that it is essential to eat GRASSFED meats and cheeses, and keep dairy to a minimum once adapted. Eating healthy fats such as Avocado, healthy oils, ghee and high fat nuts are more beneficial. Eating just bacon and cheese is NOT what is diet is about.
  34. Brian
    I have been doing daily 22/2 fasting along with keto . Plenty of delicious foods , proteins , good fats , low carbs . I started when I stepped on the scale 2 weeks ago and I broke 200lbs . I am 2 weeks in 11 lbs lost . I feel better , I sleep better . I will go to a different fast , maybe a 16/8 alternate days but I will get to my goal weight of 165 first . I'm 189 and feel the next 30 days at this pace I will get there . I'm eating more green leafy veggies I ever have , I eat good meats and fish . I don't listen to the ones that say I'm making a mistake , I'm eating better than ever before and using my fat storage as fuel rather than complex carbs. I see no issue with this type of diet . Good luck everyone
  35. Bren
    This bit of info about fat and protein intake is very helpful. I would be nice to have the protein put into daily ounces. I have been doing keto for 9 months and was really struggling for the past 3 months with feeling hungry after an hour of dinner. I really just watched my carbs and that was it, so I never understood why I was having those stir crazy feelings of wanting to eat more. The same feeling when I first started. I ran across some info about to much protein but different apps/websites give you different requirements, making things confusing. This was the best way I have seen it explained. I started paying attention to my protien which was over the amount according to the one app I use. I cut it back from about 10 to 11 ounces in a day to 8 Oz. After the 2nd day I started feeling satisfied, just a little on edge. By the 3rd day I felt back to normal. I haven't noticed any difference if my fat was higher or lower then the protein.
  36. 1 comment removed
  37. Patricia
    #4. Protein - How much is enough? Individual needs vary, but about 1 gram of protein per kilogram of bodyweight (each day) may be optimal for weight loss.

    I am confused. If I use the calculation you provide for protein, then I should only eat 3.3 ounces per day. That does not seem right. I would be hungry. HELP!

    Reply: #88
  38. Kristin Parker Team Diet Doctor

    #4. Protein - How much is enough? Individual needs vary, but about 1 gram of protein per kilogram of bodyweight (each day) may be optimal for weight loss.
    I am confused. If I use the calculation you provide for protein, then I should only eat 3.3 ounces per day. That does not seem right. I would be hungry. HELP!

    The weight of the meat itself is not the grams of protein. Different cuts of meat have different amounts and ratios of protein to fat. A fatty chicken thigh will have more fat/less protein than a chicken breast for example.

  39. Mary White
    A butter fast one day per week, and bullet-proof coffee everyday.
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