July 23, 2019 by Dr. Kyle Varner in Ketogenic Diet

Going keto is a breakthrough moment. You’ve learned the secret to turning your body into a fat burner is to drastically cut down on carbs and increase your fat intake. 

But knowledge is useless without application: How do you start to get more of these good fats in your diet? It’s easier said than done. It’s one thing to know that fat isn’t bad for you, but it’s another to load up your plate with fat without feeling guilty.

Since you’ve been taught that fat is bad, it’s likely you’ve seen it as one thing: fat. But fats are a diverse group of foods, each with their own nutritional content, pros and cons. 

Is it any wonder then why people struggle to implement good fat into their diet? How are we supposed to know what to look for and what to avoid when we’ve been told to just stay away from it altogether

Moreover, we’ve been conditioned to find fat unappealing. It’s seen as the bad part of a steak, and oil, nuts and butter are said to be ‘fattening.’ We still have hang-ups about fat’s aesthetic quality. 

But you needn’t worry, these are all problems that can be fixed. Here are some smart ways to incorporate more fats into your diet, and turn your body into the fat-burning machine you want.

1. Get rid of the skimmed foods

When we go to the supermarket, we’re bombarded with ‘fat-free’ products. They’re marketed as if they’re somehow healthy or slimming when that’s really not the case. Try and replace every fat-free item you buy with the full-fat version.

That means keeping the yolks and fat in your eggs and meat and using natural cream instead of replacements. If you can’t find the full-fat version, you can always add the fat back with cream. 

2. Cook with fat 

Cooking with oil and butter is a great way to include more fat in your meals. It’s not as noticeable as visible fat; visible fat can turn people off their food when it doesn’t have to be that way.

Instead, you’ll get fat in your diet simply by giving your food fullness, richness and texture.

Make sure you know which oils are best for you with our guide on which fats are beneficial here. Extra virgin olive oil contains a variety, while coconut oil only contains one.

3. Use fat as a flavor guide

Instead of using carbohydrates, or sugar-laden flavorings and sauces, different types of fat can give your food new types of flavors and textures. You can get the good fats you need, in addition to adding variety and different tastes to your food.

For example, butter is a fairly neutral flavor that simply makes things less dry and gives them a richer tone. Or, you could make your food more similar to Asian cuisine using peanut and sesame oil. 

The key is to keep a variety of oils on hand so it’s easier to use them.  

Some examples to keep on hand are butter, animal fat, coconut oil, olive oil, peanut oil, avocado oil, nut oil and sesame oil.

4. Have a list of recipes on hand

Part of losing weight or sticking to any diet plan is to make it as easy as possible to adhere to, and that means having them in front of you whenever you feel hungry.

By familiarizing yourself with different recipes and having the ingredients within reach, it’s going to be much easier to slip into the routine of eating keto-style. You can find a bunch on myketokitchen.com.

5. Add fat as a sauce

While cooking with fat is one thing, it can drain off or simply not be noticeable. Why not add fat as a sauce, condiment or dressing?

Supermarket dressings are packed with sugar; why not change the game? Make your own salad dressing with different oils or hollandaise?

There are plenty of low-carb versions of traditional toppings, like flourless gravy and mayonnaise.

6. Use high-fat food as a garnish

You don’t just have to use fat as a dressing, you can even use it as a topping! Shredded cheese, olives and nuts are all within the range of traditional cooking and are all low-carb.

They’re all whole foods, with plenty of nutrients to boot. 

7. Swap out the snacks

One of the biggest challenges when adhering to a diet is snacking. It’s generally frowned upon to graze, but when you’re on a keto diet it’s less of a problem because keto-friendly foods keep you fuller longer so you’re less tempted to snack.

But if you do get the munchies, there are a load of high-fat low-carb snacks to choose from. Certain meats are designed for snacking, like jerky, and cheese, nuts and boiled eggs are all easy to prepare.

8. Dig out the cheese

Cheese can be a traditional dessert for anyone, so invest in a platter. There are a huge variety of cheeses, all with their own tastes and textures, and it’s very filling.

It’s a hugely flexible food: you can eat it as a snack, pair it with wine if you need to drink, and have it after meals to leave you satiated.

9. Put fat in your coffee and tea

This one doesn’t seem that intuitive, but it’s actually pleasant to put butter in your morning cup of joe.

Grass-fed buttered coffee is the new superfood, apparently, but it doesn’t stop there. You can also use coconut oil and whipping cream. 

It can make your beverage feel fuller and can stave off hunger, and you can even use it as a dessert.

10. Fat Bombs

Being on keto doesn’t mean you can gorge on calories–sometimes it’s better to skip dessert. However, there are plenty of options. Unsweetened whipped cream on raspberries is a good choice, as is anything not loaded with carbs and sugar.

11. Go on an adventure

Going on a low-carb high-fat diet is a great excuse to try something new. Foods you might have avoided or not come across before can make excellent fillers for all the high-carb foods you stripped out of your diet.

A good example of this is bone marrow. It’s highly nutritious, and has a mild taste–you can flavor it with all manner of herbs and spices.

Another, if you’re up to it, is offal, also known as eating the organs of animals. While it’s certainly unconventional, like bone marrow, it’s a delicacy in some cultures. It has the added benefit of containing more vitamins and minerals than normal red meat.


When you’re going low-carb, you have to get creative to fill your plate, but it’s easy when you know what you’re doing.

Simply follow this guide so you’re not tempted to cheat on your diet and eat your way to a slimmer, healthier you.

This information is intended to help readers be more informed about their health options when speaking with a professional, but it should not be used alone to diagnose, treat, prevent or cure any disease or condition. Be sure to speak to a qualified doctor before taking any action to make sure that your choices reflect your actual health situation.

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