How to Get Enough Fat on Keto: Tips & Recipes

How to Get Enough Fat on Keto Diet

Hey there, keto crusaders! Molly Winter here, and today we’re diving into the deliciously decadent world of healthy fats on the keto diet.

If you’re new to this way of eating, you might be scratching your head and wondering, “How the heck am I supposed to get enough fat on this ketogenic diet?” Fear not, my friends – I’ve got you covered with all the tips and tricks you need to keep your fat intake on point and your taste buds happy.

But before we dive in, let’s talk about why the keto diet has become so popular in recent years. By drastically reducing your carb intake and increasing your fat intake, the keto diet aims to put your body into a metabolic state called ketosis, where it starts burning fat for fuel instead of carbs. This can lead to a whole host of potential health benefits, from weight loss and increased energy to improved brain function and blood sugar control.

First things first, let’s talk about why healthy fats are so dang important on the keto diet. When you’re keeping your carb intake super low, your body needs an alternative fuel source – and that’s where fat comes in. By eating plenty of healthy fats, you’ll be giving your body the energy it needs to thrive while also keeping those pesky cravings at bay.

But not all fats are created equal, my friends. While the keto diet is all about embracing high fat foods, it’s important to focus on the right kinds of fat. We’re talking healthy fats like avocado oil, olive oil, coconut oil, and grass-fed butter – not the junky processed stuff you’ll find in fried foods and packaged snacks.

The Skinny on Healthy Fats (See What I Did There? ????)

So what exactly are healthy fats, and why are they so important? Let’s break it down:

  • Monounsaturated fats: These heart-healthy fats are found in foods like avocados, nuts, and olive oil. They’ve been shown to help lower bad cholesterol levels and reduce the risk of heart disease.
  • Polyunsaturated fats: Another type of healthy fat, these are found in foods like fatty fish, chia seeds, and nut and seed butters. They’re rich in omega-3 fatty acids, which have anti-inflammatory properties and may help lower blood pressure.
  • Saturated fats: While saturated fats have gotten a bad rap in the past, recent research suggests that they may not be as harmful as once thought – especially when they come from high-quality sources like coconut oil and grass-fed butter. Just be sure to enjoy them in moderation.

On the flip side, there are some fats you’ll definitely want to avoid on the keto diet (and in general). These include most trans fats:

  • Trans fats: Often found in processed foods and deep-fried foods, these artificial trans fats are created through a process called hydrogenation. They’ve been linked to an increased risk of heart disease and other health problems, so it’s best to steer clear.
  • Vegetable oils: While they may sound healthy, many vegetable oils (like soybean oil and canola oil) are highly processed and can be inflammatory. Stick to healthy fats like avocado oil, olive oil, and coconut oil instead.

How to Increase Your Fat Intake on Keto

Now that we’ve covered the basics of healthy fats, let’s talk about how to actually get enough fat on the keto diet. Here are some of my favorite tips:

  1. Embrace fat bombs: These little nuggets of deliciousness are like the superhero of the keto diet. Packed with healthy fats like coconut oil, nut butters, and cream cheese, they’re an easy and tasty way to boost your fat intake. Plus, they come in all sorts of fun flavors like chocolate, peanut butter, and lemon – yum!
  2. Don’t fear the full-fat dairy: While you’ll want to keep an eye on your carb intake from dairy sources, full-fat options like heavy cream, cream cheese, and grass-fed butter can be great ways to get more fat on keto. Just be sure to choose high-quality, minimally processed options whenever possible.
  3. Get creative with your cooking: Instead of relying on carb-heavy foods like pasta and bread, experiment with keto-friendly alternatives like zucchini noodles, cauliflower rice, and lettuce wraps. And don’t be afraid to use plenty of healthy fats in your cooking – avocado oil and olive oil are great for sautéing and roasting, while coconut oil and grass-fed butter add rich flavor to baked goods.
  4. Snack smart: When those mid-afternoon munchies hit, reach for high-fat snacks like avocado slices, macadamia nuts, or keto fat bombs instead of carb-heavy options like chips or crackers. You can also try making your own keto-friendly dips and spreads like guacamole or nut butter to pair with low-carb veggies like cucumber slices or celery sticks.
  5. Don’t skimp on the salad dressings: While many store-bought salad dressings are loaded with added sugars and unhealthy oils, you can easily make your own keto-friendly versions at home. Mix up a simple vinaigrette with olive oil, vinegar or lemon juice, and your favorite herbs and spices, or try a creamy avocado-based dressing for an extra dose of healthy fats.

The Power of Meal Planning

One of the keys to success on the keto diet is planning ahead. When you have a fridge full of keto-friendly ingredients and a menu full of delicious high-fat meals, you’ll be less likely to fall off the wagon and reach for those carby snacks.

Here are some tips for keto meal planning:

  1. Make a list of your favorite keto-friendly foods and recipes, and use that as a starting point for your meal plan. Focus on incorporating plenty of healthy fats, quality proteins, and low-carb veggies.
  2. Set aside some time each week to do your meal prep. This could mean cooking up a big batch of keto chili or low-carb meatballs, pre-chopping veggies for easy snacks and salads, or whipping up a tray of keto fat bombs for snacking.
  3. Don’t be afraid to get creative with your leftovers. Tonight’s grilled chicken can become tomorrow’s chicken salad, while leftover roasted veggies can be tossed into a frittata or blended into a creamy soup.
  4. Keep keto-friendly snacks on hand for when hunger strikes. Hard-boiled eggs, nuts and seeds, cheese crisps, and low-carb veggie sticks with nut butter or guacamole are all great options.
  5. Use technology to your advantage. There are tons of great apps and websites out there that can help you track your macros, plan your meals, and even generate keto-friendly shopping lists.

Fat-Fueled Recipe Ideas

Looking for some tasty ways to increase your fat intake on the keto diet? Here are a few of my favorite recipes:

  • Keto Bacon and Egg Cups: These portable breakfast bites are packed with protein and healthy fats from eggs, bacon, and cheese.
  • Avocado Chicken Salad: This creamy, dreamy chicken salad gets a high-fat boost from mashed avocado and a sprinkle of pine nuts. Serve it over mixed greens or in lettuce wraps for a satisfying lunch.
  • Spinach and Artichoke Stuffed Mushrooms: These cheesy, garlicky stuffed mushrooms make a great low-carb appetizer or side dish. The combination of cream cheese, mozzarella, and parmesan provides plenty of fat, while the spinach and artichokes add fiber and nutrients.
  • Keto Chocolate Truffles: Satisfy your sweet tooth with these rich, decadent truffles made with coconut oil, cocoa powder, and a touch of low-carb sweetener. Roll them in chopped nuts or unsweetened shredded coconut for an extra fat boost.
  • Keto Salmon Cakes with Lemon Aioli: These crispy salmon cakes are a great way to get your omega-3s while staying high-fat and low-carb. The zesty lemon aioli (made with olive oil mayo) takes them over the top.

The Bottom Line on Fat and Keto

At the end of the day, getting enough fat on the keto diet is all about making smart choices and listening to your body. Focus on incorporating plenty of healthy fats from whole food sources, and don’t be afraid to experiment with new recipes and cooking techniques.

And remember – while the keto diet can be a great tool for weight loss and improved health, it’s not a one-size-fits-all approach. If you have any underlying health conditions or concerns, be sure to chat with your doctor before diving in headfirst.

With a little creativity and some tasty high-fat ingredients up your sleeve, you’ll be well on your way to keto success – and enjoying every delicious bite along the way. So go forth and embrace the fat, my friends! Your taste buds (and your waistline) will thank you.

Keto-Friendly Fats Cheat Sheet

Still not sure which fats to choose on the keto diet? Here’s a handy cheat sheet:

  • Avocados and avocado oil
  • Olive oil
  • Coconut oil and coconut milk
  • Grass-fed butter and ghee
  • Nuts and nut butters (almonds, macadamias, walnuts, etc.)
  • Seeds and seed butters (chia, flax, pumpkin, etc.)
  • Fatty fish (salmon, sardines, anchovies, etc.)
  • Cheese (cheddar, mozzarella, parmesan, etc.)
  • Heavy cream and full-fat yogurt
  • Eggs (especially the yolks!)
  • Beef tallow, duck fat, and lard (from high-quality sources)

These healthy fats will help keep you feeling full and satisfied on your keto journey, while also providing important nutrients like omega-3s, vitamin D, and conjugated linoleic acid (CLA). Just remember to choose high-quality, minimally processed sources whenever possible, and listen to your body’s hunger and fullness cues.


What are the benefits of the keto diet?

The benefits of the keto diet are numerous – from weight loss and increased energy to improved brain function and blood sugar control. By drastically reducing your carb intake and increasing your fat intake, the keto diet can help your body enter a state of ketosis, where it starts burning fat for fuel instead of carbs.

What foods can I eat on the keto diet?

The keto food list for beginners includes plenty of healthy fats, moderate amounts of protein, and very few carbs. Some staples include:

  • Healthy fats: avocado oil, olive oil, coconut oil, grass-fed butter, nuts and seeds
  • Protein: fatty fish, grass-fed beef, poultry, eggs
  • Low-carb veggies: leafy greens, broccoli, cauliflower, zucchini
  • Limited fruits: berries, avocado, lemon/lime

How does the keto diet work?

The keto diet works by drastically reducing your carb intake (usually to less than 50 grams per day) while increasing your fat intake. This forces your body to enter a metabolic state called ketosis, where it starts burning fat for fuel instead of carbs. Over time, this can lead to weight loss, increased energy, and other potential health benefits.

How do I start the keto diet?

To start the keto diet, focus on drastically reducing your carb intake while increasing your consumption of healthy fats and moderate amounts of protein. Some tips to get started:

  • Clear out any high-carb foods from your pantry and fridge
  • Stock up on keto-friendly staples like healthy fats, low-carb veggies, and quality proteins
  • Plan out your meals and snacks ahead of time to stay on track
  • Consider tracking your macronutrient intake with a food tracking app

What does a typical keto diet meal plan look like?

A typical keto diet meal plan focuses on high-fat, low-carb foods like:

  • Breakfast: veggie and cheese omelet cooked in avocado oil or grass-fed butter
  • Lunch: tuna salad with olive oil-based dressing over mixed greens
  • Dinner: grilled steak with roasted veggies and a side salad with olive oil vinaigrette
  • Snacks: keto fat bombs, hard-boiled eggs, celery with nut butter

Is the keto diet safe?

For most healthy individuals, the keto diet is considered safe. However, some people may experience side effects like the “keto flu” (flu-like symptoms that can occur when your body is adapting to ketosis), digestive issues, or nutrient deficiencies. As with any major diet change, it’s important to consult with your healthcare provider before starting the keto diet – especially if you have underlying health conditions like diabetes, liver or cardiovascular disease or, or kidney disease.

How does the keto diet compare to other diets, like the Mediterranean diet?

While the keto diet and Mediterranean diet both emphasize whole, unprocessed foods, there are some key differences:

  • The keto diet is very low in carbs, high in fat, and moderate in protein, while the Mediterranean diet includes more carbs from whole grains, legumes, and fruits
  • The Mediterranean diet emphasizes healthy fats from sources like olive oil, nuts, and fatty fish, while the keto diet includes a wider range of fats (including saturated fats like coconut oil and butter)
  • The Mediterranean diet has been well-studied for its potential health benefits, while the long-term effects of the keto diet are still being researched

What are some good keto diet snacks?

Some tasty keto diet snacks include:

  • Keto fat bombs in various flavors like chocolate, peanut butter, or lemon
  • Hard-boiled eggs with everything bagel seasoning
  • Celery sticks with almond butter or cream cheese
  • Cucumber slices with smoked salmon and cream cheese
  • Homemade trail mix with nuts, seeds, and unsweetened coconut flakes

What is the dirty keto diet?

The dirty keto diet is a variation of the standard keto diet that focuses more on macronutrient ratios than food quality. While the standard keto diet emphasizes whole, nutrient-dense foods, the dirty keto diet allows for more processed and packaged foods as long as they fit within the macronutrient guidelines (very low carb, high in saturated fat,, moderate protein). However, this approach may not be as nutritious or sustainable as a whole foods-based keto diet.

Can I eat at Chipotle on the Keto Diet?

keto diet?

Yes, you can definitely eat at Chipotle on the keto diet – just be mindful of your choices. Some healthy keto diet-friendly options include:

  • Salad bowl with lettuce, carnitas or steak, fajita veggies, cheese, guacamole, and salsa
  • Burrito bowl with lettuce, carnitas or steak, cheese, guacamole, and salsa (skip the rice and beans)
  • Side of guacamole with veggies like bell peppers or romaine lettuce for dipping

Just be sure to skip the high-carb toppings like corn salsa, tortillas, and chips, and watch your portion sizes on the higher-carb veggies like onions and peppers.

The bottom line? With a little creativity and some smart substitutions, you can definitely enjoy delicious and satisfying meals at Chipotle while sticking to your keto diet goals.

Keto-Friendly Fast Food Options

Speaking of dining out on the keto diet, let’s talk about some other keto-friendly fast food options. While cooking your own meals at home is always the best bet for staying on track with your health goals, sometimes life happens and you need a quick bite on the go. Here are some tips for making smart choices at popular fast food chains:

  • McDonald’s: Opt for a bunless Quarter Pounder with Cheese or a Bacon Ranch Grilled Chicken Salad (hold the ranch dressing and opt for olive oil and vinegar instead).
  • Burger King: Go for a Whopper Jr. without the bun, or a Garden Side Salad with grilled chicken and avocado (skip the croutons and dressing).
  • Wendy’s: Choose a Dave’s Single without the bun, or a Caesar Side Salad with grilled chicken (hold the croutons).
  • Subway: Build your own salad bowl with plenty of veggies, cheese, and your choice of protein (like steak, tuna, or bacon). Skip the chips and cookies, and dress your salad with olive oil and vinegar.
  • Taco Bell: Opt for a Power Menu Bowl with steak or chicken, guacamole, cheese, and lettuce (skip the rice and beans). You can also ask for a side of guacamole and use it as a dip for low-carb veggies like bell peppers or cucumber slices.

With a little know-how and some creative ordering, you can definitely stay keto at your favorite fast food spots. Just remember to prioritize whole foods and healthy fats whenever possible, and don’t make fast food a regular habit.

The Mental and Emotional Side of Keto

While we’ve talked a lot about the physical aspects of the keto diet – from macro ratios to meal planning to dining out – it’s important not to neglect the mental and emotional side of this way of eating.

Making a big change to your diet can be challenging, both physically and psychologically. You may experience cravings, mood swings, or feelings of deprivation, especially in the beginning. And if you’re using the keto diet as a tool for weight loss, you may find yourself grappling with body image issues or struggling with the ups and downs of the scale.

Here are some tips for taking care of your mental and emotional health on the keto diet:

  1. Be patient with yourself. Adjusting to a new way of eating takes time, and it’s okay if you have setbacks or slip-ups along the way. Focus on progress, not perfection.
  2. Find a support system. Whether it’s a friend or family member who’s also doing keto, an online community of like-minded individuals, or a registered dietitian who specializes in low-carb diets, having people to turn to for advice and encouragement can make all the difference.
  3. Practice self-care. Make time for activities that nourish your body and mind, like exercise, meditation, journaling, or spending time in nature. These practices can help reduce stress and improve your overall well-being.
  4. Focus on non-scale victories. While weight loss can be a motivating factor for many people on the keto diet, it’s not the only measure of success. Pay attention to other positive changes in your health and well-being, like increased energy, better sleep, clearer skin, or improved digestion.
  5. Don’t be afraid to ask for help. If you’re struggling with disordered eating patterns, body image issues, or other mental health concerns, don’t hesitate to reach out to a qualified therapist or counselor who can provide additional support and guidance.

Remember – the keto diet is a tool, not a magic bullet. It’s important to approach it with a balanced, realistic perspective and to prioritize your overall health and happiness.


Wow, we’ve covered a lot of ground today! From the science of healthy fats to practical tips for meal planning and dining out, I hope you’re feeling empowered and excited to dive into the world of keto.

Remember – getting enough fat on the keto diet is all about making smart choices and listening to your body. Focus on whole foods, healthy fats, and keto-friendly ingredients, and don’t be afraid to get creative in the kitchen.

And above all, be patient and kind to yourself as you navigate this new way of eating. It’s a journey, not a destination – and with the right mindset and tools, you can absolutely achieve your health and wellness goals.

So go forth and embrace the fat, my friends! Your keto journey awaits.

Molly Winter

About the author

Molly Winter, RDN & CPT, is passionate about helping you achieve optimal health through balanced nutrition and enjoyable exercise. With years of experience and a wealth of knowledge, she provides practical advice and delicious recipes to make healthy living sustainable. Join her on this journey to a healthier, happier you!

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