17 Ways To Eat More Fat On A Keto Diet According To A Health Coach

Hey, it’s Health Coach Tara and today I’m going to share 17 ways to get more fat into your keto diet.

Many people ask me this question when they start the keto diet and share that they’re intimidated by how much fat the keto diet requires.

Those of us who are 40 or older, grew up during the ‘fat-free’ era. We learned that eating fat makes us fat. This has since been disproven by science.

What Really Makes Us Fat

What really makes us fat? We now know that carbohydrates and sugar create a hormonal environment in the body that causes calories to be stored as fat instead of being burned for energy.

With some people on a high carb diet, their body will literally be in starvation mode, even though they are eating a lot of calories. They will feel constantly hungry which is an incredibly unpleasant feeling. But the more they eat, the more the fat packs onto their body. The most recent book that does a great job explaining this is Gary Taubes' book “The Case For Keto”.

Keto Coffee Anyone?

There are many ways to make delicious, creamy fat-packed coffee. I have a number of different ways I make my keto coffee which I’ll share.

For all of these, I use my handy, rechargeable milk frother. We actually own two of these - one for home and one for travel. The manufacturer has since redesigned the one I have. I’ve had mine for a few years and recommend it to all my friends, family, and clients. We love that it’s rechargeable and the charge lasts for at least a month even with 4-5 people in the house using it regularly. 

Keto Coffee Recipe One

Combine 1 Tablespoon MCT oil, ½ teaspoon acacia fiber (the acacia fiber helps combine the oil and water and makes a nice froth), 1 Tablespoon heavy cream, and blend this with your coffee with a milk frother.

You can also add a keto-friendly sweetener here. I like to use a few of Lakanto’s Monk Fruit drops.

Keto Coffee Recipe Two

Combine 1 Tablespoon Perfect Keto MCT Powder and 1 Scoop Perfect Keto Collagen and blend for about 15 seconds with a milk frother.

Perfect Keto has all kinds of flavors available for both. I use one flavored scoop and one unflavored scoop for my own sweetness preference.

You can use coupon code TARAKETO on Perfect Keto’s website for 15% off your order. If you order with our code and link, email us at tara@wholebodyliving.com for a free PDF with our favorite Perfect Keto recipes.

Full fat coconut cream can be used instead of heavy cream and added to any of these keto coffee recipes. You’ll find this in a can similar to full fat coconut milk. Which, you can purchase full-fat coconut milk and skim the cream off the top.

Keto Coffee Recipe Three

We’ll use a tablespoon of Omega Power Creamer - I’ll link to this in the description below. And a half teaspoon of acacia fiber and blend this into our coffee using our milk frother. They have many delicious flavors to explore.

On our website, we have a bunch of different keto creamer recipes and we add new flavors regularly.

Keto Tea

Use the same recipes I shared above and instead of coffee, use tea. My favorite teas for keto tea is:

• Black tea
• Chai tea
• Ginger tea (caffeine-free)
• Holy basil tea (caffeine-free)

Fat Bombs

Fat Bombs made with MCT oil. Discover our collection of fat bomb recipes on our blog post here.

Coconut Butter

Coconut Butter is delicious to eat by the spoonful. It’s rich in lauric acid and Medium Chain Triglycerides (MCTs) which help boost ketone production in your body.

1 Tablespoon has 100 calories, 1 gram protein, 1 gram net carb, and 9 grams fat. The carb count is 3 grams total carb with 2 grams of fiber making it 1 gram of net carbs.

It’s a great substitute for nut butters, most of which are higher in carbs.

Speaking of MCT’s and how they’re a great way to increase your body’s ketone production, you can drizzle a high quality MCT oil over your food. It’s a neutral flavored oil and won’t change the flavor of your food. We prefer the bulletproof brand which you can find online - use our link for a discount on your order.

Use The Right Fats

Cook with healthy fats such as olive oil, avocado oil, coconut oil, ghee, butter, and animal fats. When traveling adding real butter to your meat or vegetables is a fast way to boost the amount of fats in your meal.

Replace Lean Meats

Replace lean meats with high fat meat. Here are some examples:

• Chicken thighs instead of chicken breasts
• 80% ground beef vs. lean ground beef
• Ground dark meat turkey instead of ground chicken
• Steak: choose ribeye or t-bone steak instead of lean cuts like sirloin or round steak.
• Seafood: choose fatty fish such as salmon instead of low-fat white fish
• Cheese is a good source of fat and aged cheese is a good source of vitamin K2. Our favorite cheeses on the keto diet include sharp cheddar, swiss, pepper jack, Monterey jack, and parmesan. 
• Low Carb Nuts such as macadamia nuts and pili nuts

If you would like even more than these 17 ways to eat more fat, watch our Zero Carb Foods video. I go through all the different very low carb foods, all of which can be used as ways to get more fats in your keto diet.