When you’re on a ketogenic diet, you are supposed to eat foods that are high in fat, adequate in protein, and low in carbohydrates. Cutting carbs and tweaking protein is easy, but how do you choose keto fat foods?
Healthy Oil Sources
The first thing you need to know is what kinds of fat you should include in your diet. You can get fat from many different sources, but not all of them are good for you.
In general, monounsaturated, and polyunsaturated fats are considered good for the body. They raise the good cholesterol levels and lower the bad cholesterol levels. Trans fat, on the other hand, is bad for the body because it does the opposite.
This means that all the fatty foods you need to eat are the ones rich in mono and polyunsaturated fats.
Some great choices for healthy oils and fats include:
Coconut meat, milk, and oil
Nuts and seeds
These are all rich in fat, protein, and fiber. They taste amazing, too, so adding them to your diet should be easy-peasy!
Tips on Adding Keto Fat Foods to Your Diet
If you think that your choices of high fat keto foods are limited to salmon, tuna, and eggs, think again! With so many healthy oils and fats to choose from, you have plenty of room to play around.
Here are some tips on how to add them to your menu:
Use as Marinade
If you are tired of fatty fish and would like to change up your protein while still maintaining that high fat content, try using oils in your marinade.
Extra virgin olive oil mixed with salt, herbs, and spices will make for a great dry rub for chicken and turkey. You can also use yogurt or buttermilk for a wet brine.
Use as Dressing or Spreads
Oils belong in salad dressing, of course, but you should not be limited to a simple vinaigrette. You can use Greek yogurt as the base for a creamy dressing. Its rich in fat and protein and will provide a nice tang.
You can also make your own mayonnaise, which is simply emulsified eggs and oil. For a richer, Asian mayonnaise, use only the egg yolks. For an added kick, add one minced garlic for homemade garlic aioli.
Aside from dressing, you can also use mayonnaise and aioli for spreads on gluten-free breads and crackers. And if you want a protein-rich twist, you can use nut and seed butters as a creamy and delicious spread.
Use as Dip
Even the blandest of meals can benefit from dipping sauces. Instead of using commercial ones like ketchup or ranch (which are loaded with extra sugars and carbs), you can make your own using healthy fats and oils.
Yogurt and butter are great bases for dips. You can add cheese for an extra umami flavor.
And if you are craving something sweet, try mixing cacao nibs with coconut oil or coconut milk. You can use it as a chocolatey spread or dip.
Fat is on the Menu
Even though keto needs a high fat menu, there are plenty of options so you will not get bored. Get creative and try these keto fat foods today!