Keto folks-tips for getting your fats up?

Add in a few ounces of nuts and one to two avocados per day. Increase healthy oil consumption (olive, avocado, and coconut). Also, I eat a fair amount of Lindts 90% cocoa dark chocolate for a treat. That’s 22g fat and 3g sugars for 4 squares.

I disagree with the peanut butter. I mean a spoon isn't harmful. But you really need to keep your omega 6 to 3 ratio down, and it's super important on a high fat diet. I've posted some links on this before and will come back with some. Eta: good summary

It's my mantra right now. Nearly half of the fat in peanuts is polyunsaturated fat so you really need to look at the omega 6:3 ratio in that PUFA: it's something like 5000:1.

Mix it up w macadamia and pecan and some almonds (although also high in 6, it is more MUFA).

Also, be careful with the carb count w nuts. They can add up quickly.

Chia and flax seeds are good omega 3 fatty options (although humans can't use a whole lot of omega 3 from plant based foods). Still basically no net carbs and super high omega 3.

Same omega warning w salad dressings. First ingredient is almost always soybean oil or canola oil. Find/make ones w olive and/or avocado oil instead. Or high oleic (important) sunflower oil.

I find myself adding good olive oil to everything I eat, including an avocado. And I use a ton of avocado oil when cooking. Make a jar of avocado oil mayo w an immersion blender.

The chocolate advice is good too. Avoid soy lecithin additive. And go 90% if you can. Cacao nibs on full-fat yogurt w some nuts and chia.

Get the fattiest cuts/types of meat, fish and poultry. Eat the skin on chicken thighs and salmon. Do ribeyes. Fatty lamb. Bacon (duh).

I don't eat a ton of dairy and I like my coffee black, so I don't do bullet proof, but I do shoot liquid coconut oil or MCT to break my fast and for energy for running, skiing etc.

Take a krill oil supplement also, for that omega 3 boost. Omega 6 isn't the devil but it is so prevalent in everything these days because restaurants and packaged food mfg use so much soybean, peanut, canola, and "vegetable" oil.

Heavy cream in your coffee and cook everything in coconut oil.

snack on nuts all day
cook in beef tallow or lard
hard boiled eggs
avocados

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Keto folks-tips for getting your fats up?

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Cracklins baw

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Cracklins baw

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Pork Clouds are my favorite.

You don't really need to get your fats up. As long as you are eating less than 20 or whatever carbs you are keto. If your goal is fat loss, don't eat more fat.

Any diet that is below 20 carbs puts you in keto. typical low carb diets are not below 20 carbs. Now you can eat all that fat if you want, but there is no need for it unless you are trying to gain weight.

If you want to loose fat via keto, keep carbs below 20 and keep fat down.

No keto is short for ketosis, which is your body producing ketones because it is burning fat for energy by definition.