March 29, 2015 By Leanne Vogel October 9, 2018
How do you increase the amount of fat you eat without drinking oil from a bottle? Simplify your high-fat, keto journey with these easy tips and tricks on adding more fats into your life, effortlessly.
You likely know what fats are: butter, oils, meats, avocados… but how do you actually increase the amount of fat you eat?
Today, I’m sharing the strategy I used to get more fats in my life. This isn’t so much about “what you should eat” it’s how to structure things in a way that works for you, all depending on where you’re at right now. Baby steps. Baby steps!
The key is breaking up your day into chunks to avoid overwhelm.
A must-watch if you’re like, “but HOW do I eat more fat?!” And? I rap for you… just in case you’re an auditory learner. You’ll never forget this one.
For video transcription, scroll down.
Everyone in our community is in a different place with their health and their pursuit of a healthful life, whatever that means to them. Your story, your strategies and your experiences offer inspiration to the thousands of us pursuing a healthful life. Let’s chat in the comments about it…
What strategies have you used to increase the fat in your day? And, what challenges have you been faced with since making this adjustment? How did you overcome them?
Hey, how ya doing? Thanks for watching my video today. We are going to be doing something a little bit different. I’ve been getting the same question from you guys over and over and over again. What is this question? Well, given the title of this video you probably already know kind of what it’s about, but basically, all of you’ve been asking, “How do you actually increase the amount of fat that you eat in an easy way that’s not super overwhelming, to the point where you’re, like, drinking olive oil for breakfast?” That’s a super awesome question and something that I can definitely, totally, completely answer in as little steps as possible without using dairy and also giving you a couple of keto recipe ideas along the way. Are you ready?
When you decide you want to increase your fats, throughout the whole process, and something that I do on a daily basis, is focusing in these things in this very order: Vegetables, fiber, high-fat meats, oils, protein. Just like that, in that order, always think of those things and you’ll be good to go. The first way of including more fats in your life, and probably the easiest, easiest thing, is make yourself a blended keto coffee. Wait, before you think, “Oh, Leanne, I don’t do coffee or decaf or anything.” Don’t you worry your pretty little face. You can do this without coffee. You can use tea, you can use hot water, it’s totally chill. This can be your replacement for breakfast. Basically, when you get up, when you get hungry, have this and if you just use one tablespoon of MCT and one tablespoon of butter or a couple tablespoons of coconut milk, you’re already at 25 grams of fat for the day, so it’s super simple. Then, once you’ve mastered the art of the blended keto coffee, and really it’s not really an art, you just make it and drink it and feel awesome, then you can move on to changing your snacks.
Snacks are really fun because their non-committal and if you need them [00:02:00], you have them and if you don’t need them you don’t eat them. They’re easy to change and easy to approach, much more than changing up your entire breakfast, lunch, dinner scenario. Think fiber and fats when you are making your snacks. Hey, that kind of rhymes. You can even rap it, you know … “Fiber and fats, when you’re making snacks,” whatever you want to do there. If you eat vegetables for snack, try adding some homemade keto salad dressing or some keto MCT mayo. If you have never heard of MCT mayo, you need my book. I’ve linked to it somewhere around this screen, and the recipe’s in there. It’s phenomenal. You can add that to vegetables, I like to add in a little bit of dried herbs and sprinkle it over my vegetables and have that as a high fat snack. It’s delicious. If you have crackers for snack, add guacamole. Super easy. If you’re the type that likes to snack on fruit, easy. Just add a couple dollops of full fat coconut cream or coconut milk or even some chia seeds, sprinkle it on there, let it soak a little bit. Boom, high fat, keto snack. Done.
Some additional high fat, keto snack ideas, there’s keto fat bomb recipes like my keto fat bomb [men 00:03:11] and I’ve included a link somewhere around this screen so you can check it out. Once you’ve mastered keto snacks, it’s time to move on to the keto meals.
The number one way that I was able to make this transition and also kill a lot of my sugar cravings is opting for savory breakfasts, most of the time. We’ll do waffles and things like that on the weekend for a treat, but everyday I look like I’m having lunch for breakfast. Although this sounds super boring and ridiculous, you can have a lot of fun with it and it also goes a long way in helping you increase your fats until you get used to how it feels.
A big tip here is to just choose 2 oils and run with them for your meals. Ditch the vegetable oil, opt for things like maybe coconut oil as your saturated fat and maybe some olive oil or avocado oil [00:04:00] or you can do tallow when you’re cooking or red palm oil is great with vegetables, so just choose 2 oils and go with it. The number one way that I love to include more oil in my meals, instead of just frying everything in oil is blending some heated oil so it’s melted, with fresh herbs, maybe a little bit of coconut milk, and a little bit of apple cider vinegar. Blend that and use it as a sauce for your vegetables.
For your meats during your meals it’s best to go with grass-fed, grass-finished meats. If you can get our paws on them, great. Then you can go as high fat as possible. Then you have things like salmon, uncured bacon, and basically, the higher the quality of your meat, the higher quality the fat that you’re eating and the better off that your body will be. If you can not get your hands on some grass-fed, grass-finished meat, maybe have access to soy-free, corn-free chicken that you can use and that’s also really good as well. If you can’t get your hands on really good, clean, organic, awesome meat that’s grass-fed, grass-finished, soy-free, corn-free, all those good words, then you want to go as low fat in your meats as possible because the fats in meat hold a lot of toxins and if it’s low-quality meat, it’s going to be high-quality toxins and we don’t want that.
Meal ideas to get you started on some of these concepts could be something like a shredded brisket with roasted vegetables, taco salad with grass-fed meat and a little bit of chili powder on there with fresh celery and cucumber and greens like kale and romaine. You can add some MCT mayonnaise to that, nutritional yeast which is high in fiber, and you’ll have one of the best taco salads. Another one that I love that I’ve shared on my Instagram page many times before, is blending cooked salmon with eggs and then pouring it into a pan like little pancakes, they’re called croquettes, and just frying them in a little bit of tallow.
Another quick and easy meal that I enjoy is chicken salad topped [00:06:00] over cucumbers. The little cucumbers, if you cut them into little circles you can use them as little sandwiches and it’s super adorable. You can pretend you’re Alice in Wonderland, I do frequently.
If you’re like, “Woah, this high fat thing is awesome. I want to learn more,” there are 2 things that you can do right now. The first one is, grab my book. It’s linked up somewhere around this screen. Click it, get it. There’s tons of recipes in there and meal plans and how to do this, and the second thing, if you already have my book, subscribe to my channel. I’ve included a link to do that in this video, so you can just press “subscribe” and you will get my videos every week where I talk about nourishing your body with high fat awesomeness and how to totally rock a healthy life.
Until next week, I hope you have a beautiful week and I will see you soon, okay? Bye.
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This entry was tagged: eating high-fat, eating keto, eating low-carb, fat-adapted, high fat, keto, keto basics, keto diet, keto life, ketogenic, ketone, ketosis, low-carb, low-carb paleo, video, what is keto
Hi! I’m Leanne
a Keto Nutritionist, host of The Keto Diet Podcast, and best-selling author of The Keto Diet & Keto for Women. I want to live in a world where every woman has access to knowledge to better her health.