Unlock the Secret: How to Add Fat to Your Keto Diet Without Increasing Protein!

The ketogenic, or keto, diet involves eating high-fat, low-carbohydrate foods to reach ketosis. In ketosis, the body uses fat for fuel instead of sugar (glucose). You may have heard of friends and family trying the keto diet, which was first used as a treatment for pediatric drug-resistant epilepsy to reduce seizures in the 1920s, when medications alone aren't enough. However, it can also help you lose weight if you stick with the plan long term.

Different Styles of Keto Diets

There are several different styles of keto diets:

The Classic Keto Diet

This is the original and best-studied of the different diet strategies. All foods must be weighed on a scale to achieve a relative weight distribution of 4 grams of fat for every 1 gram of combined protein and carb eaten throughout the day. In other words, you will likely need to avoid all carb-rich foods (like pasta, potatoes, fruit, etc.). A typical meal might look like half an avocado with a small piece of salmon cooked in a lot of olive oil with a side salad. It will all be topped with a cream sauce made with heavy cream and cheese.

The Modified Keto Diet

This diet generally still requires a scale for weighing food. It's defined by a ratio closer to 3 grams of fat for every 1 gram of combined protein and carb (generally with a focus on more protein than carbs). In other words, you'll still avoid most carb-rich foods except for maybe one or two servings per day.

The User-Friendly Keto Diet

This diet is the more user-friendly keto diet and likely the most popular. These diets generally avoid all starchy foods (pasta, rice, potatoes, bread, corn, peas, beans, and legumes). Desserts and any other high-carb foods are also not part of the diet.

Read also: Easy Low-Carb Cheese Crackers

Benefits and Risks of the Keto Diet

Benefits

Helps with weight loss: Research suggests that the keto diet helps people cut calories because the diet doesn't include many foods that people are likely to overeat.
Potential brain health benefits: The keto diet can show positive results for helping the brain. It's been used for years to treat epilepsy, and researchers are looking to see if the keto diet can help treat age-related brain decline and potentially Alzheimer's disease. There are many different theories as to why the keto diet may be beneficial for brain health, including the direct benefit from the presence of ketone bodies, especially one called beta-hydroxybutyrate.

Risks

Can lead to nutrient deficiencies: The keto diet is very low in carbs, which means you can't eat many fruits and vegetables. Most people following a strict keto diet should take a multivitamin with minerals to ensure they're meeting those vitamin and mineral needs.
Possible negative effects on heart health: There are mixed results in studies that examine the specific effects of the keto diet on heart health. This is likely because much of it depends on individual food choices. Before starting the keto diet, you should get a blood test to look at your lipids. Some people will actually find that their high-density lipoproteins (HDL) - the good cholesterol - go up and their triglycerides go down.
Constipation and other gastrointestinal (GI) troubles: Constipation is likely the greatest long-term complication of the keto diet because of a low fiber intake. Fiber is a form of carb that is digested not by our human cells, but by the microbes in our gut. Any high-fiber foods (like beans, whole grains, and certain fruits) are also high in carbs, which is not typically part of the keto diet.
Possible issues with bone health: There can be issues with bone health when people switch to low-carb keto diets. Researchers see that markers for bone breakdown are higher and markers for bone building are lower.
Keto flu: Also, when people start the keto diet, they go through the keto flu. Keto flu symptoms appear a few days after starting the diet. This eventually goes away once your body adjusts to your eating changes.
Difficulty transitioning off the keto diet: It can be difficult to transition off of the keto diet without regaining weight, because people typically start eating more high-carb foods.

Common Mistakes on the Keto Diet

One of the most common mistakes people make when starting out on a ketogenic diet is not consuming enough fats. Additionally, you might think you are eating a high-fat diet, but you may simply be eating a low-carb diet. Eating a low-carb diet without increasing your fat intake means that you are likely getting most of your calories from protein. Your body can use protein as a source of glucose through the process of gluconeogenesis, and this can prevent you from entering, or maintaining, the metabolic state of ketosis.

Another common mistake keto beginners make is neglecting vegetables by focusing too much on staying under a certain number of carbohydrates. Don’t forget that vegetables are an important part to a healthy diet.

How to Increase Fat Intake on Keto

If you’ve been studying or living the keto lifestyle for any significant length of time, you may be familiar with the oft-repeated macronutrient ratio that achieves ketosis. While it might seem like nothing could be easier (and tastier) than eating 70% of your calories from fat, it can be surprisingly difficult to get enough fat on a keto diet, especially when you’re first starting out. For those used to a high-carb diet, tweaking macros to stay in ketosis can involve a significant learning curve.

Adding rather than subtracting fat can feel unfamiliar or even outright uncomfortable, and undoing lifelong carb-heavy patterns of cereal for breakfast, sandwiches for lunch, and pasta for dinner isn’t easy. The end of the twentieth century was replete with messages that fat was bad and that we should avoid it.

Understanding Fats

All fats contain nine calories per gram (making them the most energy-dense macronutrient), and all add to your feeling of fullness.

Saturated Fats: Saturated fat gets its name because its carbon atoms are “saturated” with hydrogen, holding as many as possible. This type of fat is found in animal foods (think butter, animal proteins and full/reduced fat dairy products) and some plant-based foods (like coconut and coconut products as well as palm and palm kernel oil).
Monounsaturated Fats: This type of fat, found in everyday foods like avocados and olive oil, is often touted for its health benefits.
Polyunsaturated Fats: You’ve heard of omega-3 fatty acids, and you’ve probably heard of polyunsaturated fats. But did you know that all omega-3s are one type of polyunsaturated fat? Omega-3s and omega-6s comprise the two categories of polyunsaturated fats, both of which are part of a healthy keto diet. Like monounsaturated fats, polyunsaturated fats have several proven health benefits.
Trans Fats: Most trans fats in the food supply are artificially created through a process called hydrogenation. This chemical alteration adds hydrogen to oil - which is why foods with hydrogenated and partially hydrogenated oils are notorious for their trans fat content. You may find this type of fat in processed foods like baked goods, buttered popcorn, and ice cream. Trans fats from artificial sources have been associated with problematic health issues like cancer and heart disease, so it’s best to limit them as much as possible.

Strategies to Increase Fat Intake

Keto Fat Bombs: As their name suggests, keto fat bombs are bite-sized balls containing high-fat ingredients like cream cheese, nut butters, coconut oil, and other indulgent additions. With a short ingredient list and one-bowl prep, keto fat bombs are typically a cinch to whip up. There are plenty of online fat bomb recipes, but they generally follow the same guidelines and ingredients. Just make sure when choosing ingredients that they don’t contain any added sugars!
Bulletproof Coffee: For the uninitiated, bulletproof coffee is a mixture of brewed coffee, grass-fed butter, and MCT oil.
Creamy Soups and Sauces: On other diets, you might have avoided creamy soups and sauces for their high fat and calorie content. But on keto, you’re not going for any old wimpy broth! Foods made with full-fat dairy are actually desirable on this diet for their ability to amp up your fat intake, thereby keeping you in ketosis.
Mix and Match Fats: You’re not likely to be able to eat enough fat on keto without getting a little creative. That’s why, at mealtimes, it’s important to mix and match your fats. At breakfast, for example, a basic avocado toast turns into even more keto-friendly fare with the addition of a fried egg and a sprinkle of melted cheese.
Dips: Everyone knows raw veggies are best when dunked in dip. At lunchtime or as a pre-dinner appetizer, use low-carb veggies like celery or cucumber slices to scoop up creamy onion dip, ranch, or blue cheese dressing. There are a lot of options for store-bought dips that comply with a ketogenic diet. Guacamole, cream cheese, dairy-free cream cheese (made from cashews, almonds, or coconut), tzatziki, and nut butters all work; just make sure there are no added sugars! Mix in some oil to make the dips more ketogenic.
Drizzle with Oil: Creamy dips aren’t the only fats that pair well with veggies. For a simple side dish, generously drizzle olive oil onto broccoli, cauliflower, zucchini, bell peppers, or onions and bake in a high-heat oven (400 degrees or more) for at least 20 minutes.
Add Nuts and Seeds: Seeds and nuts can sneak extra mono- and polyunsaturated fat into all sorts of recipes. In granola recipes, sunflower seeds can replace half the oats you’d normally use - or, if you’re eating traditional oatmeal, sprinkle seeds or nuts on top. At snack time, of course, there’s always trail mix!
Full-Fat Dairy: Full-fat dairy gets the stamp of approval on a keto diet.
Coconuts: Coconuts are among the highest-fat fruits on the planet.
Avocados: For monounsaturated fats galore, load up on avocados. Because of their mild flavor and creamy texture, they add cooling creaminess to low-carb wraps and sandwiches, bulk up lackluster smoothies, and bring colorful flair to omelets and other egg dishes.

Healthy Sources of Fat for Keto

When following a high-fat, very-low-carb ketogenic (keto) diet, it’s important to remember that not all fats are created equal. Some sources of fat are better for you than others, and it’s critical that you fill your plate with the most wholesome options to successfully reach your health goals.

Here are some healthy sources of fat to enjoy on the keto diet:

Avocados and avocado oil: Avocados are not only an excellent source of heart-healthy fats but also provide a hefty dose of fiber and essential vitamins and minerals. Research suggests that avocados and their oil may support heart health, balanced blood sugar, and healthy aging.
Nuts: Including different kinds of nuts in your diet is a great way to boost your intake of healthy fats, plant-based protein, and fiber. Additionally, a higher intake of nuts is associated with a reduced risk of heart disease and deaths associated with cancer, diabetes, and respiratory illnesses. Nuts differ in their nutrient composition, so eating a variety of your favorites will help you get the most benefits. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto.
Nut and seed butters: Nut and seed butters offer the same benefits as eating whole nuts and seeds - but in a more versatile package.
Flax seeds: Flax seeds are an excellent source of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds. Research indicates that flax seeds and their oil may help prevent heart disease, cancer, diabetes, and degenerative brain diseases.
Hemp hearts: Hemp hearts, or seeds, are another great, nutrient-dense option for boosting fat intake on the ketogenic diet. They’re one of very few complete plant-based protein sources that contain all nine essential amino acids. Plus, they pack a variety of vitamins and minerals, including vitamin E, calcium, iron, and potassium.
Chia seeds: Chia seeds are rich in healthy fats and fiber, making them a perfect candidate for a keto diet. These seeds also contain a variety of plant compounds, including quercetin and kaempferol, that may reduce inflammation and prevent chronic conditions, such as cancer, heart disease, and diabetes. Additionally, chia seeds have a unique ability to absorb water.
Olives and cold-pressed olive oil: The benefits of olives and olive oil have been researched for decades, and it’s no coincidence that they’re frequently included in many of the world’s healthiest diets. Olives are not only loaded with heart-healthy fats but also contain vitamin E and various plant compounds known to reduce inflammation and your risk of chronic conditions like heart disease, cancer, and osteoporosis.
Coconuts and unrefined coconut oil: Coconuts and coconut oil are popular keto fat sources because they offer a natural source of medium-chain triglycerides (MCTs), a type of fat that your body can easily absorb and use. Research suggests that MCTs may ease your transition into ketosis, a state in which your body burns fats for fuel rather than glucose. What’s more, MCTs are more likely to be burned as energy and less likely to be stored as fat, which may aid weight loss.
Cacao nibs: Cacao nibs are a form of unsweetened, unprocessed raw chocolate. Dark chocolate is also well known for its rich supply of polyphenols, which are plant compounds with strong anti-inflammatory effects that may encourage the growth of healthy gut bacteria.
Full-fat Greek yogurt: Though it contains some carbs, unsweetened, full-fat Greek yogurt can be a healthy addition to a ketogenic diet. Yogurt is also a great source of beneficial bacteria known as probiotics, which promote healthy digestive function.
Fatty fish: Fatty fish like salmon, tuna, anchovies, and sardines are great additions to a healthy ketogenic diet. They’re rich in high-quality protein and heart-healthy omega-3 fats. Certain types like salmon also provide a substantial dose of vitamin D, a nutrient critical for immune function, bone health, and more.
Whole eggs: Eggs are as nutritious as they are versatile, making them an easy addition to a ketogenic diet. Make sure to eat the whole egg, as the yolk is rich in B vitamins and the potent antioxidants lutein and zeaxanthin, which support eye health.
Butter: Butter is perfect for your keto lifestyle, as it’s carb-free and about 80% fat. Current research indicates that there is only a small or neutral association between butter intake and heart disease and stroke risk. Butter also happens to be one of the richest food sources of butyrate. Early research suggests that this type of short-chain fat may play a significant role in promoting brain health.
Cheese: Cheese is another good high-fat, low-carb option for keto dieters, and with hundreds of varieties on the market, there’s no shortage of options to choose from. Though exact nutrient composition varies depending on the type of cheese, many types are good sources of protein and calcium. Certain fermented varieties like cheddar or gouda also provide probiotics.

Fats to Limit on Keto

Though fat makes up the majority of the calories on a ketogenic diet, not all sources of fat are good for your health - even if they fit into the macronutrient distribution of your diet plan.

Artificial trans fats: Artificially produced trans fats are known for significantly increasing heart disease risk and should be avoided, regardless of the type of diet you’re following. Trans fats are frequently found in highly refined oils and commercially prepared processed foods, such as cakes, cookies, pastries, biscuits, crackers, and other ultra-processed snacks.
Processed meats: Processed meats, such as deli meat, sausages, salami, hot dogs, and cured and smoked meats, are frequently advertised as keto friendly. While these foods technically fit into a ketogenic diet plan, several studies have found an association between high intake of processed meats and an increased risk of cancers of the digestive tract.
Fried foods: Deep-fried foods are included in some ketogenic diet plans, but you may want to think twice before adding them to yours. Fried foods tend to be high in trans fats, which can increase your risk of heart disease. Certain types of highly refined oils typically used for frying, such as corn oil, often contain small amounts of trans fats. As the oils are heated to very high temperatures, more trans fats may be produced.

Zero Carb Foods

The easiest way to meet your fat needs without increasing your carb or protein intake is by adding healthy fats to your meals. Technically speaking, almost every natural food contains at least a small trace of carbs. The only foods that literally have zero carbs are fats/oils (with some exceptions). Most keto dieters can add these “zero” carb foods to their diet without worrying about the trace amounts of net carbs.

Zero Carb Foods Over 80% Fat

The foods that are usually highest in fat (at around 70% fat) are found at the top. As you progress down this list, protein content increases to around 50% and fat content decreases to around 50%. Eat more of the foods from the high-fat, protein-dense list.

Read also: Magnesium Supplements for Keto

Almost Zero Carb Foods

This list of almost zero carb foods really expands your keto options without compromising on health or flavor.

Tips for Keto Diet Success

Keeping carbohydrate intake low is the key to keto diet success. However, this doesn’t mean that you have to rigidly track your carbohydrate intake at all times.
Read ingredient labels carefully.
It is actually possible to make “zero-carb” bread in this way.
When looking for keto-friendly foods to add to your diet, you’ll find some products labeled as having zero net carbs or zero carbs. However, this doesn’t mean that there are absolutely no carbs in the product.
In either case, it is always best to get most of your calories from whole, minimally processed foods.
The secret to achieving and maintaining weight loss results is not by dropping your daily carbohydrate intake down to zero.
Make sure to incorporate some fatty fish high in omega 3 fatty acids and high-quality pasture-raised meats for more healthy fat.
Use the zero carb and almost zero carb food lists contain almost all of the lowest carb foods you can find, so you can use them to help you plan your weekly keto meals and shopping trip.
Use these lists if you absolutely despise tracking net carbs and calories.
If you’ve tried tracking and find it to be unhelpful, then try using these lists as your food menu to keep carbs low and your appetite even lower.
Instead of tracking carbs, following a strict meal plan, and/or testing your blood ketone levels all the time, a better strategy may be to use these lists to help guide your food choices and naturally keep carbohydrate intake low without having to worry so much about tracking and testing.
Use the zero carb snack list to stay keto on the go.
Use the zero-carb sweeteners list to satisfy your sweet tooth without the net carbs. Stevia, monk fruit extract, and erythritol are the best choices for no-carb healthy sweeteners.
Use these lists to help you reach specific keto macro targets.
No matter what you decide to do, always keep your health and the sustainability of the diet in mind. Instead of forcing yourself to follow a strict diet, focus on finding weight loss strategies that may improve your health and fit better with your lifestyle and experiment with them to see if they work for you.

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