How to Get More Fat on a Keto Diet: 5 Ways to Add More Fat to Your Diet

Jordan Robinson
Written by
Last update:

What is the keto diet?

The ketogenic diet (also often referred to as “keto”) is a low-carb, high-fat diet that supplies the body with the energy it needs to function optimally. The keto diet has gained a lot of attention for its weight-loss benefits, but it actually has wide application across therapeutic areas, including diabetes, hypertension, polycystic ovary syndrome, cardiovascular disease, epilepsy, and even cancer research.

The keto diet can be adopted as a lifestyle when you become fully keto-adapted. It works by triggering your body to experience a metabolic state in which fats are the primary source of energy instead of carbohydrates.

The keto diet is also a natural way to help your body produce ketones, a product of the breakdown of fatty acids. Your brain, heart, and central nervous system rely on ketones for fuel, and you normally get them from your food.

When your body adapts to burning fat instead of carbohydrates, something miraculous happens in your brain. Research has found that a keto diet can actually alter the structure of your brain. When you begin eating a ketogenic diet, you may notice changes in your mood, cognition, and memory.

How is the keto diet structured?

To begin with, you must eliminate any processed foods. You have to eliminate all processed foods or any food with sugars added. This is done for two reasons. The first reason being that processed foods and added sugars raise insulin levels and kick you out of ketosis. The second reason being that sugars raise insulin levels which makes it difficult to burn fat.

This is why you have to avoid breads, pasta, and cereals. You also need to avoid starchy vegetables. This is includes carrots, potatoes, corn, peas, beans, yams, and the like. If you want to construct a diet with these ingredients, you would want to do it on a low carb diet as outlined below.

If you are doing a ketogenic diet and you want to construct a diet or meals with these ingredients, the best way to do it is to calculate the number of grams of carbohydrates. If you consider this list of foods, you will notice that they have a very low carb count.

Here are the ones suitable to be built into a ketogenic diet meal or as snacks.


  • Beef
  • Pork
  • Chicken
  • Turkey
  • Venison
  • Lamb
  • Fish and seafood

{1}. Cheese
{2}. Eggs
{3}. Avocado
{4}. Nuts and seeds

Who should be on a keto diet?

If you are on a keto diet, you’re restricting your caloric intake by limiting your carbohydrates to a maximum of 5% of daily calories. This allows your body to rely almost entirely on fat for fuel, and this in turn promotes ketosis, or burning fat to produce adenosine triphosphate (ATP), as an energy source. The goal is to eliminate all sugar and starches, which will eliminate the formation of and your dependency on glucose.

During this process, when you need energy for exercising your body will convert your body fat into ketones, which are then used for energy instead of carbohydrates.

If you are severely obese, diabetic, a cancer patient or patients who are in a coma, on a very low-calorie diet, or a diet that’s high in protein…then a keto diet can help stabilize your blood sugar.

This diet was designed for people who are overweight, so it can be used for weight loss. However, this diet can be followed for many other reasons as well, such as burning off excess body fat and keeping hunger at bay.

Even if you’re not at the point where you need the diet, keto experts recommend it to improve your mental health, physical and athletic performance and tackle some hard-to-beat modern day medical issues, such as diabetes.

How to Get More Fat on a Keto Diet

5 Ways to Add More Fat to Your Diet

The keto diet is most effective when high amounts of fat are consumed. That’s because it helps your body burn stored fat for energy instead of using carbohydrates from food.

The keto diet is most effective when high amounts of fat are consumed. That’s because it helps your body burn stored fat for energy instead of using carbohydrates from food.

Low-carb dieters will often increase their consumption of fat because it has fewer calories than carbohydrates.

The most common source of dietary fat for the keto dieter is saturated fat. Saturated fat comes from two sources: animal and plant. Animal sources of saturated fat include: beef, lamb, pork, poultry, and butter or cream.

Plant sources of saturated fat include: coconut and coconut oil and other tropical oils such as palm kernel oil or palm fruit oil, as well as cocoa butter.

You can also consume unsaturated fat sources while on a keto diet.

Unsaturated fat includes: monounsaturated and polyunsaturated. Unsaturated fats are found in plant foods, such as: avocados, olives, nuts, seeds, and olive oil.

High Fat Food #1: Nuts and Nut Butter

When you’re on a keto diet, nuts and nut butters are encouraged because of their high fat and low carb content. Not to mention, they are healthy and they pack a lot of protein, which keeps you full and satisfied.

Nuts and nut butters are also nutrient-dense, meaning they have lots of vitamins, minerals, and fiber. When buying nuts, you want to look for unsalted nuts. When buying nut butters, always read the nutrition facts label to choose a brand that is lower in carbs.

High Fat Food #2: Heart Healthy Oils

On the keto diet, you are encouraged to eat lots of high-fat foods. Good fats help you get into ketosis faster and stay there longer. So choose recipes that use heart-healthy oils as your primary fat source.

There are many benefits of healthy oils:

  • They contain no cholesterol and are low in saturated fats, which are the types of fat that are linked to heart disease
  • You won’t die from eating too much of them (and your high-fat meal won’t be ruined with oozing butter)
  • The vitamins and minerals in the fruits and vegetables where the oils are extracted are preserved (for example, extra-virgin olive oil contains healthy doses of antioxidants)
  • They’re often more affordable than other high-fat foods

There are a number of healthful oils to choose from, ranging from high-end to lower price-point. Here are five healthy choices:

The healthiest oil: Olive Oil

Olive oil is a good source of monounsaturated fatty acids, which have been associated with good heart health. Extra-virgin olive oil is high in the antioxidant, oleocanthal. It’s a compound that has been shown to kill cancer cells, reduce brain and heart disease risk factors, and maintain lean muscle mass.

High Fat Food #3: Avocado

Avocados all the rage. I’m definitely on board because I’ve been an avocado fan for years. Whether you’re on a ketogenic diet or not, I recommend getting in lots of healthy fat. Fat is an important macronutrient that helps keep your body running well.

Avocados provide a lot of monounsaturated fat, which have been shown to help lower cholesterol. They have both potassium and vitamins that help regulate the nervous system. They provide antioxidants that slow the aging process. They contain 25 essential vitamins.

Because of these health benefits and the fact that they taste good, if you are following a ketogenic diet, you definitely need to add more avocados to you diet.

One way to do this is to make a keto-friendly guacamole.

To make keto-friendly guacamole, you’ll need cilantro, diced tomatoes, diced red onion, salt, hot sauce and, of course, avocado. Before adding the avocado, mash up the other ingredients until the guacamole is desired consistency. Then mash in the avocado and viola, you have keto-friendly guacamole.

If you want a bit more kick, you can add some cayenne to the guacamole.

High Fat Food #4: Fatty Fish

One of the easiest ways to add more fat to your diet is to get more fish. Fatty, cold-water fish are a great source of fat and other healthful nutrients.

The top three fish that I recommend are salmon, mackerel, and sardines. Salmon has a fatty acid profile that is similar to what the human body can most efficiently process.

Mackerel, on the other hand, is abundant in heart-healthy omega-3 fats.

Mackerel is also high in selenium, Vitamin B12, and vitamin D. Sardines are even lower in mercury than salmon.

High Fat Food #5: Fatty Drinks

What if I told you that you could eat something that provides you with all of the fat and still gives you that long-lasting “full” feeling?

I’m talking about something that will replace the calories that you’re missing from high carb foods and beverages. Something that won’t mess up your macros. Something that isn’t a pain to cook. Something that tastes as good as the high carb stuff.

Do you think it exists?

Yep, it does.

It’s the fatty drinks that are allowed on a keto diet. You know, the “keto approved” high fat beverages you can drink instead of sugary, carb-laden drinks.

Don’t believe it? Check out my Keto Diet Drinks post now.

There are quite a few keto drinks to choose from. I’ll list a few here:

MCT Oil – a.k.a. coconut oil or palm oil, drink with some cream for a quick keto coffee

Before You Move Forward with the Keto Diet

A lot of people love the ketogenic diet because you lose weight without feeling hungry or sacrificing your favorite foods. If you’re someone who loves to eat, the keto diet could be the right one for you.

For people who are unknown to keto dieting, carbohydrate restriction could be a huge hurdle. If you’re someone who loves starches, it might be hard for you to give it up. So before you start the keto diet, make sure you consider it from all angles, whether you’re attempting keto for the first time or you’re starting over.

To help you make an informed decision, here’s a quick guide to the ketogenic diet. You’ll also find out the health benefits of keto, how keto leads to weight loss, and reasons to go keto …” even if you never thought you would.