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 not harmful to your health and may even begood for you as part of a low-carb diet). 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 likely accelerate weight loss.

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

3. Add fat as needed for maintenance

Once you reach your goal weight, you may 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 1.5 gram of protein per kilogram of reference 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.

Learn more about protein on a low-carb or keto diet

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. Most people don’t need that much fine-tuning, but it’s a helpful video if you are looking for extra-credit.

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



Visual low-carb guides


More low-carb guides





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What are your best tips for how to eat more fat? Please let us know below.

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  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 ?
    Replies: #5, #45
  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. Peter Biörck Team Diet Doctor
    Hi Rafiq!

    If you are a member please direct your question to our experts here:

    Here you can read more about diabetes and LCHF:

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

  6. Apicius 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?
    Reply: #41
  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
    I need the number of CARBS for every low carb meals. I'm type 1 on a pump so need CARB amounts.
    Reply: #57
  16. Peter Biörck Team Diet Doctor
    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.
  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%

    Replies: #22, #77
  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
  27. Imran tahir
    Hey doc. I started out with this low carb and high fat diet. I was feeling great, but then I went to the doctor for check up and my lipid panel was way off the roof. It was 344, and the norm is 200. I did not understand why? My morning routine was a table spoon of butter used in frying 2eggs and then eating a small amount of cheese. Then. Would eat a chicken breast at 3pm, fried in a tablespoon of butter with two tablespoons of rice and vegetables. That's it. This would hold me off for the next day 6am in the morning. So I lost weight and I was feeling great, except for the fact that my cholesterol was too high. So please guide me, where did I go wrong in this. I really want to go back to this diet. I am a medical student btw.
    Reply: #78
  28. Debra
    Hello Doctor, I've been on the LCHF diet for a month now. I initially lost 5 - 7# in the beginning, however I have been stalled since then. I do not count anything, however I believe I am eating appropriately. I fast until lunch with only coffee with HWC or 1/2 & 1/2. At lunch 2 hard boiled eggs with butter. Dinner is your recipes. If I have a snack it would be a handful of almonds or pig skins. I drink a max. of 64 oz of water per day. I know this should increase, but not my favorite part. What can I do to just start?
  29. Cathy Hallam
    Where does bacon fat fall? Is it OK? Do you consider it Lard?
  30. Deb
    How about full fat mayo like Helmans? Where does it stand on the acceptable fat list?
  31. Jeffry
    Deb...I use Hellman's Real Mayonnaise in the Squeeze's 11g fat and 1.5 g saturated and 0 carbs( 1 Tablespoon)...So for breakfast I eat 3 X large hard boiled eggs and 3 Tablespoons of Mayo mixed together really starting the day off with Protein and Fats..Check the Nutrient Label for what's in the Mayo...Hellman's is one of the better..there are also may recipes for making your own on the internet....Everything I've read about Keto or LCHF seems to allow Mayo...and of the readily available ones Hellman's is one of the best
  32. Linda
    Hi Doc I recently Had my blood work done. My cholesterol is at 10.6 and was told it should be @ 5. I have been eating real foods since January no cheats. Doc said I need to cut out the diary particularly cheese. Should I be worried or will it eventually even out. Thanks!!
    Reply: #35
  33. James
    Are there any scientific studies which show that eating lard is good for you?
  34. James S.
    The problem with oils is that they go rancid very quickly when exposed to light and oxygen. Consuming them causes massive inflammation in the body and is largely responsible for the short life spans of vegetarians, according to Dr. Joel Wallach, whose videos are widely available on Youtube. Check out Somebody Should Go to Jail and Hell's Kitchen, both by Wallach.
  35. James S.
    Before lowering your cholesterol per the docs, better check out the videos on Youtube by Dr. Joel Wallach. He's a world expert on nutrition. According to him, the brain is 75% pure cholesterol by weight. A host of hormones including estrogen and testosterone are made from cholesterol. Wallach blames the low cholesterol diets for Alzheimers, Parkinsons and other brain wasting diseases, none of which existed 60 years ago anywhere on the planet by any name. And the highest rates of these diseases and a host of other nutritional deficiency diseases are right here in the U.S. We spend more than all the other nations on earth on healthcare, yet we rank 34th in health and longevity. That should tell you how much the experts and government really understand healthcare.
  36. Jude
    Could someone let me know how much fat is good?! I use MFP (my fitness pal) and it keeps telling me I've exceeded my fat allowance. On the chart I try for 50% protein, 30% fat and 20% carbs. I have to say there's not much weight loss going on here!!
    Reply: #38
  37. Adie
    Hi Jude I've just started the LCHF diet this week and am also using My Fitness Pal. I think you need to increase your fat intake. I think the ratio (someone correct me if I'm wrong please!) should be 75% fat, 20% protein, 5% carbs. I've been trying to stick to that but finding it tricky! It will take time I suppose but I already feel loads better for reducing my carbs. If you are on the MFP App, at the bottom select More, and then you'll see Goals. Tap on there and then halfway down the screen you'll see Calorie & Macronutrient Goals. This is where you can amend the default setting. If you change the default setting it won't keep telling you that you've exceeded your allowance. I've lost 4lbs in 5 days. I'm new to this so anyone care to pitch in?
  38. susan
    Jude, you should be more like 60% fat, 30% protein and 10% carbs. You have to alter the normal settings on myfitnesspal.
  39. Liz Knepscheld
    How do I know what percentage of fat; protein and carbs I should be eating daily and how do I then convert those percentages into grams?
    Reply: #42
  40. Luka
    A new product has entered our stores: refined peanut oil for frying. Is this still okay since you recommend peanut oil? Of course I'm going to fry it with coconut or almond flour and eggs, no breadcrumbs. Any thoughts on this?
  41. Angela Smith
    Just ensure that the oil doesn't burn or smoke as that makes the oil bad and toxic, creating free radicals which contribute to cancer.
  42. Kimberley S.
    HI there,
    I downloaded the Carb Manager App to my phone, which I find very helpful. You enter in your weight, gender, etc. and it will suggest a ratio for you (in percentages). You can also customize it. I customized mine to the recommended amounts that were provided on diet 10% or fewer for carbs, 15-25% for protein (the lower end is more effective for weight loss), and 70% or more for fat. The app automatically assigns the grams to the percentage for you. You can also track your food on it like you would on other trackers like My Fitness Pal; but this one is more tailored to a KETO food plan (e.g. automatically shows you the net carbs). Hope this helps!
  43. Lu Ann
    I lost 22 lbs three years ago with the Diet Doctor. At 54 I never felt better. But, in the last year I went through menopause and had some family issues. I ran to my old ways and now have gained all the weight back. Nobody to blame but myself (and some menopause). I am here with the Diet Doctor again and today is the first day of the rest of my life. Wish me luck!!!
    Reply: #50
  44. Allison
    My FAVORITE way to easily get more healthy fat is with Paleo mayonnaise, like this:

    Thanks for the awesome resource to steer people in the right direction!

  45. Ali
    Hello Rafiq. Diabetes is fully reversible.
    1. Stop all grains.
    2. Bfast and dinner only that too green and leafy vegetables and fats.

    There is no excuse now to remain diabetic.
    Good luck.

    Reply: #46
  46. Farlig
    Be careful what you say here.... Diabetes type 1 is not reversible, type 2 might be reversible depending on the level of progression...
  47. Cristi S
    Is all this good for Keto as well? Or only for a generic LCHF diet?

    There are some vegetable and seed-based oils I knew it's better to avoid in Keto.

    And cheese and avocado have lots of carbs, you may go over the 20g max if you eat too much...

  48. Diane
    It would be REALLY helpful to have a completed printable page of all Keto friendly foods. Maybe even in order of highest healthiest fat, lowest carbs. Including meats, fish, diary and so on. The pictures are pretty but I'm not finding a nice list that I can easily refer to. Thank you.
  49. Anne
    I made my own list with mainly meats and fats stating how much protein/fat/carb per 100gr they contain (you can find that in the nutritional information on the back of the package). This way I can quickly see how much of what I consume eating one of the foods on the list. What I'm struggling with are the severe limitations on protein. According to this website I'm allowed to eat about 60grams of protein a day, which if you eat three meals a day, is hardly anything. I often have a omelet in the morning, an egg and 2 rashers of bacon (with salad) for lunch, which is about 41grams protein together. And then I really have to watch what I eat for dinner. The recipes for main meals on this website state they're keto friendly, which is true for the amount of carbs, but often a serving of them means half or more of my ration of protein (about 30gr to 45gr protein a serving). I also use a lot of butter, olive oil and cream and even eat coconut oil by itself sometimes to give me a full feeling and not add anymore proteins or carbs to my diet. Maybe this means I need more food than the usual person to make me feel satisfied, but it makes things really stressful when you start counting your intake. Especially if this website states that you can eat as many eggs (up to 36) and bacon a day (note: eggs are 12.6gr protein/100gr(=about 2 eggs) and bacon is 17gr protein/100gr).
    I've done it for 8days now and I still feel really tired and drained.
  50. Trishmor
    Lu Ann look at Intermittent Fasting. I am 60yo post menopausal woman and been eating LCHF since 2015. I found I was gaining weight on keto. Then I started the 16:8 and fasting way of eating and lost 2 kg in the first 4 days. I eat between 12 and 8, one day I have keto meals and the next day bullet coffee x 2. Not only is the weight dropping off I do feel so much better - alert and energetic.
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