At first, it can be difficult to make sure that you are getting the amount of fat that you need on the ketogenic diet. After all, most conscious dieters try to avoid high fat content for the purpose of losing weight and living healthier lives. It’s quite a shift from the norm – for many people, anyway – to have a distinct focus on adding fat to their diet.
What makes it even more difficult is adding only what are considered healthy fats – fats that aren’t rooted in highly processed foods and are low in carbohydrates so that you aren’t thrown off your road to ketosis.
As you plan your next weeks’ worth of meals, consider the addition of these five food items to the menu. They are both high in fat and low in carbohydrates, making them wonderful selections to have in your fridge or pantry.
Few foods are as highly praised and valued on the ketogenic diet as the avocado. This unassuming green veggie (well, fruit, technically) is a powerhouse of nutrition and healthy fat. With only 2 net grams of carbohydrates per 100 grams and a fat content of 77%, as well as a host of vitamins including C, K and B 1-6, this superfood should become a staple in your diet. It is also low in sodium and cholesterol, so enjoy to your heart’s content!
These little bombs of high-quality fat make for great snacking and can be implemented in many different types of baked goods, making them a great and flexible addition to your diet. There are only 1.5 net grams of carbohydrates per serving, but a whopping fat content of 88%! They are also often grown sustainably, so you can feel good about snacking on nuts that have little negative environmental impact.
Cream cheese, with its 88% fat content, can be used in many of your favorite keto-friendly meals like mashed cauliflower and keto-approved pizza crust. You can expect to see around 6 grams of carbs per 8 ounces of cream cheese, though the actual carb count of the cream cheese may depend on the brand.
At 100% fat and a low amount of carbohydrates, butter is considered an essential staple of the ketogenic diet – and for good reason. You can use it in dozens of different ways. Drizzle it on grilled veggies, add a dollop to your cauliflower mash, use it in baking, the list goes on! One fun example of butter’s usefulness is bulletproof coffee, a keto-friendly type of coffee, often calls for the use of butter instead of other sweeteners or creamers to help individuals get closer to their fat requirement for the day.
MCT (multi-chain triglycerides) oil is derived from coconut oil but does not possess the coconut flavor that many people just don’t care for. This oil can be used in cooking of all kinds (anywhere that you would normally use oil) and actually can help the body in its ketones production. MCT oil is 100% fat and, considering the variety of ways in which it can be used, is always going to be handy to have.
These are only five of the numerous healthy, high-fat, low-carb options that you can put on your home menu. When it comes to adjusting to the ketogenic diet, don’t be afraid of healthy fats – and definitely don’t try to make the keto diet a low-fat one. It just won’t work. Instead, add these items to your pantry or fridge and enjoy your results!