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 may need to be higher in fat to make it satisfying. Don't fear fat. (Natural fat is not harmful to your health and may even be good for you as part of a low-carb diet.) Don't stay hungry. Add enough fat to feel satisfied after eating.
If you're not sure about how much fat you should eat, click through to our guide How much fat should you eat on low carb or keto?
This can sometimes be a challenge for people who are not used to eating natural fat. Here are our top 10 tips on how to eat more fat.
Start your FREE 30-day trial!
Get delicious recipes, amazing meal plans, video courses, health guides, and weight loss advice from doctors, dietitians, and other experts.
1. Garnish with high-fat foods
Whole food toppings such as cheese, avocados, and cured meat add flavor and nutrients, including plenty of fat, of course! Sprinkle some on almost any dish.
Here are 23 high-fat, low-carb foods to increase your fat intake:
- 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
- Black olives
- Stuffed green olives
- Sautéed pine nuts
- Roasted pepitas
- Toasted sesame seeds
- Slivered almonds
- Chopped macadamia nuts
- Spiced walnuts
- Flaked coconut
2. Eat 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 non-fat 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 flavourful, 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
3. 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 4 below.
Use as much as you need.
4. 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 fats
- coconut oil
- olive oil
- avocado oil
- peanut oil
- other nut oils (macadamia, almond, walnut, etc.)
- sesame oil
5. Prepare low-carb recipes
Low-carb recipes deliver delicious meals with plenty of fat built right into the ingredient list.
Try the favorites above or explore more high-fat recipes.
6. 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.
7. Ensure snacks contain fat
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.
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.
9. Blend fat into coffee or tea
Adding coconut oil or melting butter 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. One modification is to avoid adding fat to your hot beverage if you aren't hungry.
10. Consider a fat bomb for dessert
Our first advice is to skip dessert. If you do decide to treat yourself, look for dessert recipes that are heavy in fat and low in sugar and artificial sweeteners. Unsweetened heavy whipped cream on raspberries is a perfect choice.
Summary of the 10 tips
Eating more fat can be easy, tasty, and satisfying. Find the tips that suit your taste and lifestyle, and dig into a whole new world of flavor.
Inviting natural fat back onto your plate is not just delicious; it also lets you keep carbs low while keeping hunger at bay.
