How to increase your fat intake

If you’ve been following the ketogenic diet, you’ve probably noticed differences in the way you look and feel after the first month or so. Shortly after, however, you might notice that your transformation is starting to slow. The solution to push your body past this plateau is to increase your fat intake. It seems strange, especially if you’re trying to lose weight, but more fat is going to turn your body into a fat burning machine. Increasing your fat intake can be a little difficult at first, so here are our favorite ways to get some healthy fats in our diet:

Bulletproof Coffee

We’ve got a whole post dedicated to putting butter in your coffee—it’s that good. This is the best way for anyone eating Keto to start their day. Blend up your coffee with some grass-fed butter and MCT oil for a delicious and fatty way to kickstart your morning. This is also an approved morning beverage that will keep you in Ketosis if you are intermittent fasting.

Oils, Butters, & Fats

When you’re cooking a meal, look to see how you can incorporate these healthy fats. Try drizzling a salad in olive oil or avocado oil. Cook up some eggs with all the butter you want. And if you’re cooking meats, try cooking them in duck fat. 


When you think your meal is complete, think of what you could add to make it better and fattier. Maybe your eggs could use a little cheese on top or an avocado on the side. Maybe your salad could use some almonds sprinkled on top and some bacon pieces too. Try out some Keto approved condiments like mayonnaise (check ingredients to make sure you’re getting the good stuff), dijonnaise, or sour cream.

Fat Bombs

Snacking, for many people, is unavoidable, so the best solution is to make sure you have a healthy, high-fat snack on hand. There are so many “fat bomb” recipes that taste like dessert but are a much healthier option. These are typically bite-sized snacks that are jam packed with fats like butter, cream cheese, and coconut oil. Keep your eye out, we may be sharing one of our favorite recipes very soon!

Fats are the perfect way to bring more flavor to your meals, help you feel full & satisfied after you eat, and keep your body burning fat for fuel. It can feel a little strange at first to incorporate so much fat if it’s not what you’re used to, but once you start, you won’t look back!