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 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

HFD

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

butter

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

Salad

Drizzle on oil… 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

Garnish

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

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

Fat bombFat bomb4.2 out of 5 stars5 stars56%4 stars19%3 stars15%2 stars5%1 star2%610 ratings610 Ketogenic low carbKetogenic low carb96% Fat1% Protein1% Carbs1 g carbs / serving Easy 5 + 35 m5 minutes preparation35 minutes cooking time

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 it 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.

When hungry, always opt for additional fat rather than cheating on your low-carb plan.

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 Naiman4.8 out of 5 stars5 stars85%4 stars10%3 stars3%2 stars0%1 star1%190 ratings19025:27

 
 


 

About

This Diet Doctor guide was written by Jenni Calihan, who also blogs at EatTheButter.org. Final editing by Andreas Eenfeldt, MD.

Visual Low-Carb Guides

25 Comments

  1. Bill
    I started drinking heavy cream to boost my fat intake. I really like the way it tastes. I started out with a table spoon and worked up to 1/4 cup. I usually have just 1/4 cup and thats enough ( BTW I dont always have heavy cream)
  2. Elizabeth
    I mix Beef Tallow into my 85/15 Grass Fed Ground Beef. I use 1 ounce of tallow to 1/2 pound of beef. It makes it delicious whether I use it as burgers or meatballs. I add some salt and pepper and nothing else. It tastes better than any conventional meatball recipe. I am amazed at how much flavor fat adds.
    I make almond butter with real butter instead of oil. There is no separation and the flavor is so much better. I toasted the almonds, put them in the food processor and added the butter.
    I cook my meats and vegetables in tallow, bacon grease or butter depending on the vegetable. Green beans are excellent in bacon grease. I made coconut shrimp dipped in egg yolk and coconut and fried them in butter. I use tallow when I want a high temperature and a neutral flavor.
    I have organic olive oil, but I tend to use it mostly for salads and dressings now.
    I keep a pot of bone broth in the refrigerator and cook it every 5 days or so. I put bones, tallow, salt, pepper and red wine in it. I eat it as is or use it to cook other things. I add bones, leftover meat, salt, pepper, water and wine when I recook it for an hour or two. As long as it is cooked every 5 days or so, it does not go bad. I started my current batch with ox tails. When I am reheating it, I take one of the oxtails out of the freezer, put it in the broth and have it for a meal. I add the bone back into the broth and it refreshes everything.
    Refrigeration is a fairly new convenience and I have been surprised that everything I cook in the saturated fat lasts so much longer in the refrigerator than low fat, high sugar items ever did.
    If you add a tablespoon of whey from your yogurt or sour cream to homemade mayonnaise or sauces, they last for months instead of days.
    Hard cheeses put into Food Saver bags in the refrigerator last for months instead of days or weeks.
    I buy grass fed butter when it is on sale and freeze it until I am ready to use it.
    I buy expensive meats when the grocery store has marked them down because they are getting to their use by date. I freeze them in food saver bags so they don't get freezer burn. Last week, I got 12 pounds of $10 a pound grass fed ground beef for $3.39 a pound and froze 6 pounds of it. I mixed the other 6 pounds with tallow, made 3 pounds into burgers and froze them so they are ready whenever I want them. I formed 3 pounds of the meat into small meatball sizes and made a basic tomato meat sauce that I can add various spices to and make whatever I am in the mood for. I froze it in 1/2 pound bags so that I can use whatever quantity I need.
    High fat turns out to be a lot less expensive in so many ways and you have the added bonus of great flavor, weight loss and good health.
    Replies: #6, #10
  3. Rafiq
    Dear DR.
    If I have diabetes & hypertension , how can I deal with this system ?
    Reply: #5
  4. Sean
    Great article. As a family doctor who recommends low carb living, I am looking for useful resources to assist people in adapting to a higher fat diet. This is a great resource.
  5. Hi Rafiq!

    If you are a member please direct your question to our experts here:
    http://www.dietdoctor.com/member/ask-the-experts

    Here you can read more about diabetes and LCHF:
    http://www.dietdoctor.com/diabetes

    Dear DR. If I have diabetes & hypertension , how can I deal with this system ?

  6. Apicius
    Elizabeth...wow...you are a dynamo. Good job and thanks for teaching us all these great tricks!
  7. Tandi
    Thank you Elizabeth...great tips!!
  8. Artie
    Awesome! Just a suggestion, can you add more info about the goodness of olive oil?
    I prefer the flavour of olive oil to that of butter, when is it ok to fry with olive oil?
  9. Big T
    I personally think it's OK to use it all the time (not eliminating butter by any means.) I'm an olive oil freak. I use it for eggs, hamburgers, steaks, and I could go on forever . And I am very healthy and 78 Yrs (young ???) PS I'm not a Dr
  10. Linda
    Great ideas!
  11. 1 comment removed
  12. chams
    Since i have started lchf diet. I started having blood pressure and heart beat, in very high level. But i have lost 3kilos in a week. Os that normal?
  13. Mari
    I am just looking at this system of eating. I pretty much do all of it already. I eat plenty of coconut products with no trouble but can't eat butter or or cream as they make me sick.
    I don't see any cottage cheese mentioned yet it is a cheese.
    I can easily cut carbs but then overeat on protein... help please.
  14. Rosie
    Instead of milk I now use heavy whipped cream in my tea/coffee - 1 teaspoon per cup. I eat no more than 1/4 cup walnut or a slice of swiss cheese when I get hungry between meals. That does not happen often maybe once or twice a week. I add coconut oil to my green leafy vegetable in cooking and olive oil to other cooking. It reminds me of my childhood when my ancestors cooked all food in coconut oil and love the taste. I keep butter and ghee and add them to my food as I like. This keeps me full without having to eat any starchy food high in carb. My sugar intake is zero. All I eat is meat, fish, vegetables and salad. I lost 25 lbs in 6 months and my weight is stable.
  15. Alita
    Hi,
    I need the number of CARBS for every low carb meals. I'm type 1 on a pump so need CARB amounts.
  16. Hi Alita!

    If you hover your mouse over the symbol for "Strict/Moderate/Liberal Low Carb" on the pictures for all our recipes then you will get the nutritional facts.

    The amount of displayed carbs is net carbs (Total amount of carbs - fiber).

  17. Mini
    I started the diet 2 months ago and have lost about 1.5 kgs. I think I am eating too much fat now and need to cut it down. But the concern I have now is that whenever I eat any sugar, even a bite of a cookie for example, or half a slice of bread (processed carbs) I get a buzz and eventually develop a migraine. Is this normal?
  18. gbl
    The link is broken on the "add a fat bomb" suggestion.
  19. Mark
    Greetings all
    One simple way to increase the fat in the diet is to eat a (possibly a favourite?) main meal with a low carb count, then follow with a dessert of low carb (diet) jelly and double cream. Sometimes adding cream, cheese or shredded coconut to a meal in order to boost the fat content destroys or changes the taste so it becomes unpalatable.
    MP.
  20. Donna
    Hi, I'm really struggling with vegetarian recipes for main meals. A lot of recipes have ingredients I can't buy here in France. I need ideas for wholesome meals with natural ingredients not fancy substitutes. Any ideas?
  21. Cyrita Pacheco
    The biggest issue I am having is reaching my fat goals.
    Every night I am coming up 70-80 g short of what I should be eating. That includes a fat bomb or two.

    I already eating a 3 egg omlette with cheese and bacon and adding a pat of butter.
    Salami and cheese for lunch
    And then chicken or steak and veggies for dinner.

    This is plenty for me. After each of these meals I am full.
    Also, I have to be careful with the creams, because 1) it add carbs and I am trying to stay under 25 g and also and most importantly, I am lactose intolerant. My stomache has been behaving so far, but I don't want to push my luck.

    Is 70-80 g ok? or what are some easy ways to get more.

    Daily Goals
    Protein - 110 g
    Carbs - 20 g
    Fat - 209 g
    Weight loss deficit of 25%

    Reply: #22
  22. Crystal H
    To me, it looks like those numbers are for maintenance, not weight loss and you should not be eating more than what makes you full. I'm not an expert. I have been on the Keto diet for a little over a week. I started at 216 lb. and the numbers I was given on a 1300 calorie diet are 25g carbs, 78g protein & 99g fat. I think it's a safe bet that this is more your range if you are getting too full to eat more fat. Also, be careful about how much protein you eat because it can give you kidney problems if you eat too much of it. By the way, I have lost 7 lb. in my first week on the diet. I don't work out either, just whatever exercise I get at work (working at a plant as a line worker, lifting heavy things for a good part of the day, good amount of walking around and cleaning every day.)
  23. Philomena Ekhator
    I like to take bulletproof coffee/ cocoa every morning. This is an easy way of taking in my necessary fat everyday. This is my breakfast.
  24. Lorie Gosnell
    I've never been good with numbers and all that confusion so I just make sure I keep protein lower than fat by adding good oils or butter to meat and or cheese dishes...also I top deviled eggs with oily green olives.I eat leafy greens,peppers,mushrooms,etc and stop when I begin to feel full.That simple process is stress free and is working well for me😊
  25. Shubhkarman
    How to calculate fat in keto by body wieght i know protien is 2 gm by 1kg of body weight but how to calculate fat ?
  26. Mark
    Can you eat sausage

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