5 Easy Ways To Increase Fat Intake On Keto

For many years, we’ve been told the best way to lose weight is to stick to a low fat diet. To be fair I guess it only makes sense that if you eat more fat it will make you fat, but that’s WRONG! In fact, fat can even help you lose more fat. 

When it comes to fat loss, increasing fat and decreasing carbohydrates in your diet lowers your insulin levels and allows your body to more easily burn fat stores for energy, which allows fat to be used to fuel your muscles. 

The hard part is finding ways to incorporate fats into your diet. If you are already on a Ketogenic diet you probably are just looking for options from your usual avocados and coconut oil with every meal! 

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I'm sure you're used to everyone telling you to eat chicken breasts because it's a lean cut of meat for low-fat diets, but we want to do just the opposite. Ditch the chicken breast and go for chicken thighs from now on in all your chicken recipes, or even skipping chicken at the grocery store and going straight for some pork or beef.

I like baking a pork tenderloin and portioning it out for the week with some mashed cauliflower, smothered in grass-fed butter. 

Don't worry about looking for the lean cuts of beef, but it's always best to get grass-fed meats when possible. Think about it If a cow isn’t fed nutritious food, it won’t become nutritious food.


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Everything tastes better with butter veggies, eggs, and even your coffee-- yea that ones kind of weird at first but doesn't knock it before you try it, Keto Bullet proof Coffee

I'd say a good rule of thumb is to use about 1 tablespoon of grass-fed butter (14g) and the brand I like is Kerry Gold, which I have been able to find in pretty much every grocery store. 



All those years of people trying to convince me to use mustard instead of mayo I knew they had it all wrong! But I will say it's important to find a mayo made with olive oil and not vegetable oil--gross or you could make your own just to be sure! 

I like the mayonnaise from Trader Joes and I make Keto Chicken Salad for lunches.



MCT oil is usually tasteless, so I literally just take a 1 tablespoon shot of Perfect Keto MCT oil in the morning or evening if I realize I'm a little short on fat for the day.  MCTs have been proven to be a fast-acting energy source for your body and brain and supports sustained energy levels, without crashes, and mental clarity.



I'm sure you have come across many fat bomb recipes and usually, they are desserts of some sort. I typically make a batch of fat bombs on Sunday and have one for dessert every evening! My favorite fat bomb/dessert recipes are

Want to Boost your Keto Results?

When you first start a Keto Diet the change in your body, mind and appetite are Amazing! The diet alone is sure to get you results, but don't be afraid to dive into a workout plan and kick it up another notch to really improve your health, and give you the confidence you deserve!🏋

I want to help you get to your after photo 📸 so I have created all of these free resources to help you get started:

• 5 Day Weight Training Workout Plan to Get You Started in the Gym


Whether you are new to meal plans and exercise or have hit a plateau on your fitness journey don't hesitate to message me or comment below with any questions!