In recent years the keto diet has quickly risen to the top of the list when it comes to effective diet plans. In truth, it's one of the most popular and researched diets around. If you're new to the keto diet and have already begun to see the benefits, you might be wondering how to increase your fat intake and achieve even more excellent results. To help you discover how to increase your fat intake on keto, our Bob's Red Mill experts have put together this fat guide. Continue reading to learn which high-fat, wholesome foods you can enjoy while staying within the diet’s guidelines.
What Is the Keto Diet?
Before we dive into high-fat keto-approved foods, let's first discuss the ketogenic diet and why these foods are so important. Short for "ketogenic," the keto diet is centered around limiting your carb intake and increasing your healthy fats. Doing so will force your body to use fat as its main energy supply instead of glucose. This process is called ketosis and is believed to help facilitate weight loss by breaking down fat stored in the body.
When following a ketogenic diet, it's important to remember that everyone's nutritional needs are different. While most ketogenic diets recommend that nearly 60-75% of your calories come from fat, it's necessary to talk with a professional about your personal needs and health goals.
What Is Ketosis?
As you begin to limit your carb intake, your body will start to look for another source of energy. After about two to seven days of following the diet, your body will no longer have enough carbs to use for energy, and it will enter the state of ketosis. Upon entering ketosis, ketones are made and you begin burning fat for fuel.
Eating Healthy Fat Is Important When Following a Ketogenic Diet
If you grew up with reinforced ideas that fat is bad for you, you're not alone. For many years fat was found to be one of the most pressing topics of confusion when it comes to nutrition, and it still is! While research around the importance of fat in a well-balanced diet continues to grow, nutritionists are discovering just how crucial this nutrient is to a healthy lifestyle. That being said, not all fats are created equal, and there are specific dietary fats you should try to avoid. When it comes to healthy fats, here's what you need to know:
Healthy Fats
Healthy fats have many functions. Not only do they help provide energy, but eating a diet high in healthy fats may also support cell growth, regulate body temperature, and protect your organs. Essential fatty acids like omega 3s are fats needed by the body to absorb fat-soluble vitamins like vitamin D, E, K and A. They also help with hormone production.
Types of Healthy Fat to Eat on a Keto Diet
Just because you're not eating as many carbs as you were before doesn't mean that you're going to go hungry. Instead of loading up on carbs, you'll be fueling your body with healthy fats by following this diet. What are healthy fats exactly? Let's take a look at the most health-boosting fats out there to learn how to increase fat intake on keto, and incorporate high-fat foods into your weekly meal plan.
Polyunsaturated Fats
When discussing healthy fats, monounsaturated and polyunsaturated fats are the two most beneficial forms of fat. Polyunsaturated fats contain omega-3 fatty acids and omega-6 fatty acids—two nutrients that your body cannot produce on its own. Because of this, omegas must be obtained through the foods you eat. Often found in high-fat foods like fatty fish, nuts and seeds, a diet rich in polyunsaturated fats has been linked to positive health benefits.
Monounsaturated Fats
Monounsaturated fats are a type of healthy fat found in various plant-based foods and oils such as nuts, olive oil and avocado oil. Eating a diet rich in monounsaturated fats may help contribute to healthy blood cholesterol levels as well as present many other health benefits.
Quick Ways to Add More Healthy Fats to Your Diet
Instead of writing down every fat gram consumed, aim for a diet naturally rich in healthy fats. Vegetables, nuts, beans and fish are just a few of the many wholesome foods you can indulge in to increase your good fat intake. Whether you create meals centered around a specific healthy fat or choose to swap out low-fat ingredients for their high-fat equivalents, including more good-for-you fat into your diet is an excellent way to boost your energy and health!
Here are a few of our favorite ways to easily incorporate more fat into your daily meals to help you get started.
Eliminate Trans Fats
When incorporating more healthy fats into your diet, you must reduce the number of unhealthy fats you're eating. Commercially baked goods, sugary drinks, and many snack foods contain hydrogenated oils loaded with trans fats. Even foods that are labeled as healthy often contain unhealthy additives. To guarantee that you're fueling your body with the best foods, be sure to read the nutrition labels and opt for naturally sweet foods.
Our Maple Sea Salt Granola uses only high-quality ingredients like whole grain oats, real maple syrup, coconut and hearty seeds. Baked to crispy perfection, this granola is a tasty treat that can be enjoyed as a healthy snack or added to milk or yogurt.
For another way to ensure that the food you eat is trans-fat free, opt for homemade snacks. These Sunflower Crackers are a great example of a healthful, low-carb, homemade meal that's easy to make!
Replace Meats High in Saturated Fat with Healthy Fat Alternatives
Generally speaking, red meat contains a lot of saturated fats. While eating red meat may be okay in moderation, you'll want to limit your intake of these foods and replace them with healthier alternatives. Foods like nuts, poultry and fish are an excellent way to up your healthy fat intake while steering clear of bad fats and still keeping things low-carb.
Eat a Diet Rich in Omega-3s
Including a variety of omega-3 rich foods like fish, nuts and seeds is a great way to ensure that you are getting enough of this health-boosting nutrient. Diets high in omega-3 have been linked to several health benefits like lower blood pressure and reduced risk of disease.
For a mouthwatering dish packed with omega-3 fatty acids, we recommend making this Coconut Crusted Mahi. A flavorful meal, this dish features a blend of Southeastern Asian flavors that blend beautifully with mahi mahi. Organic Coconut Flour and Shredded Coconut are used in this recipe as a low-carb alternative to bread crumbs, whereas the mahi mahi adds a boost of protein and omega-3s that takes this dish to the next level.
Eat More Avocados
Avocados are rich in healthy fats that help to keep you full and satiated. Easy to add to just about anything, this fruit is a quick way to boost the flavor profile and nutritional value of a dish. Work avocados into your sandwiches, smoothies, or use them to create a savory game day dip like this Avocado Cashew Dip. The perfect spread to set out when you're entertaining guests, this dip will quickly become the talk of the party!
Snack on High-Fat Seeds and Nuts
We're nuts about nuts! Add nuts to a plate of your favorite veggies, sprinkle seeds atop of a delicious salad, or combine them both into a flavorful smoothie. Nuts and seeds are an excellent source of healthy fats, and because most of them are naturally low-carb, they can be eaten in moderation on a keto diet. Aside from being high in omega-3s, nuts are also a significant boost of protein and heighten the energy-boosting properties of a meal.
For a healthy, low carb snack, make this homemade Sunflower Seed Butter. Easy to make and great for you, this spread can be paired with just about anything for a tasty treat.
Incorporating more healthy fats into a keto diet doesn't have to be hard. After reading this article, we hope that you better understand the importance of good fats in a healthy diet and how you can easily incorporate them into your weekly meals. From making your own homemade snacks to knowing what to look for on nutrition labels, eating foods high in healthy fats will help you better achieve your health goals and introduce you to new flavors and meals!
Know of a healthy high-fat tip we didn't include in this list? We'd love to hear it! Let us know how you incorporate good fats into your diet in the comments below.
1 Comment