If you are not used to eating a high fat diet, it might take you a while to get used to keto. You need to include healthy keto fats to make sure you are getting the benefits of the diet. But how do you include fats into your daily menu?
Choosing the Right Ingredients
First thing that you have to do is to choose the right ingredients! There was a time when low-fat or lite versions of foods were a thing, but those will simply not do when on keto.
When buying dairy products like yogurt, milk, or cream, make sure you get full fat. Avoid getting flavored variants as they could be loaded with extra sugars and carbs.
Milk can also be labelled as whole milk, pure milk, regular milk, full fat milk, or full cream milk.
You should also choose fattier cuts of meat, or poultry with its skin. While they can be more expensive than leaner cuts, fattier portions are more tender and more flavorful.
After ridding your pantry of low-fat ingredients, you can now start adding more fat to your meals.
Hot Coffee, Tea, or Chocolate Creamer
Instead of using non-fat, non-dairy creamers, you can use keto fats instead. Adding a tablespoon or two of the fat of your choice will make your drink flavorful.
Here are a few options you can try:
Coconut milk or cream this goes so well with tea, especially chai. You can get a tropical flavor with a distinct rich taste. This is also a great creamer for cold drinks.
Butter or ghee Butter coffee and tea became popular some years ago. Drinkers say adding oil or butter to their coffee made the effects of caffeine last longer. The caffeine crash was also milder.
Cacao butter this is great for hot drinks like coffee and hot chocolate. It will give a slight chocolate-y flavor to your morning coffee!
Have Fatty Desserts and Snacks
One thing most diet programs tend to cut is dessert. On keto, you can still have creamy, chocolaty desserts and snacks, provided that they follow the high-fat, moderate protein, low carb formula.
It’s much more manageable than you’d think. You can still have sweet desserts as long as you use low-carb substitutes such as stevia, erythritol, or monk fruit extract. You can use cacao nibs for chocolate desserts. You can even use coconut or almond flour to make keto brownies and other baked goods!
If you are craving something salty, nuts are a great high fat snack. Choose naturally oily nuts such as pili nuts, macadamia nuts, or pecans. You can even make your own trail mix.
One staple keto dessert is a fat bomb.
Fat Bombs are chilled truffle-like balls made with one or more healthy keto oils and fats. They are most often made with cacao butter, powder, and nibs, but you can add other flavors such as cinnamon, ginger, coconut flakes, or mint. You can go sugar-free or add keto-friendly sweeteners.
Hello to Healthy Fats
If you are not used to a high fat diet, transitioning to the ketogenic diet might be different. But it should not be difficult! Try these tips and up your healthy keto fats right away!