Going keto has become the new trend. Making dietary lifestyle changes is not simple and following a ketogenic diet can become an extra hurdle. The hardest part for going keto is properly fulling your body, meeting your nutrition requirements, and all the while staying satisfied. When a keto genic diet is not followed properly it can be short lived. If you’re going keto, it’s time to get creative. Ketogenic diet is more than just a low carb diet limiting you to chicken fish and broccoli. In order to reach ketosis, you do have to ditch your carbs- however you get to introduce lots of fats.
Fats may have a reputation as the yare higher in calories, but they are a vital part of reaching ketosis – tricking your body into burning fat instead of carbs for fuel and energy. Having the ability to incorporate higher fats into your diet also makes going keto more sustainable than other low carb diets. If you start to follow a keto diet, and don’t incorporate fats, you can find your self quite sluggish and dreaming of pizza. Most people are not aware of the different high fat foods you can include in your ketogenic diet besides oil and butter. Although these may be the first things that come to mind, the list is long as to what you can incorporate- and learning how to incorporate them can make this lifestyle change more suitable, sustainable, and more importantly satisfying.
Below is a list of some versatile high fat foods you can incorporate to your ketogenic diet and creative ways to use them.
Avocado is a quite popular healthy fat. It provides essential vitamins and supports heart health. Avocados are rich in fiber and can be added to nearly anything. You can add avocado to salads, smoothies, or puree it to make a dressing in combination with oil.
Keto Avocado dressing
- Half a large avocado
- ¼ cup parsley
- ¼ teaspoon of sea salt
- 1/3 cup of olive oil
- 2 cloves of garlic
- ¼ cup of water
- Blend together- for extra creamy dressing use a whole avocado.
Cheese is a great high fat low carb option. Let’s not forget cheese comes in a wide variety of flavors while also offering a great source of protein and calcium.
Keto Bacon Cheese chips
- Cheese slices
- Crumbled bacon
- Jalapeno slices
- Line parchment paper with cheese slices. Bake at 400 degrees for 10 – 12 mins. Dab each slice to absorb oil. Add bacon crumble and jalapeno. Let slices cool for 20 mins.
Coconut is not only a sweet treat, but a great way to incorporate oils and flours on the ketogenic diet. Coconut increases energy levels, promotes good cholesterol and regulates blood sugar.
No Bake Keto Coconut bars
- 1 bag of Shredded coconut
- 2 cups of coconut cream
- ½ cup of coconut oil
- Blend all ingredients together. Line a glass tray with parchment paper. Fill tray with mixture- use a spoon or fingertips to flatten out mixture. Freeze for 15 mins. Cut into squares.
- Heat 1/3 cup of chocolate chips 1 tables spoon of coconut oil. Stir for a liquid consistency. Drizzle squares with chocolate, freeze for 5-10 mins.
4. Macadamia Nuts
All nuts are keto friendly and a great low carb high fat option. Macadamia nuts in particular help fight heart disease and support digestive health. They offer fiber and are rich in antioxidants. They can be consumed as a snack or added to something sweet.
Keto Macadamia Coffee
- Sea salt Macadamia nuts
- Hot coffee
- Heavy whipping cream
- MTC oil / or coconut oil
All ingredients can be adjusted to your preferred taste.
Blend heavy whipping cream, oil, and nuts (for 1 cup of coffee approx. 1/3 of nuts) to a liquefied consistency.
Add stevia to your coffee then blend coffee with cream oil and nuts.
Although many people struggle with dietary changes and the limitations that come with it, going keto can be quite fun. The ketogenic diet is very useful for weight loss, health, athletic performance, and even brain function. To get the best benefits from going keto make sure to include plenty of protein into your diet along with water and exercise. Getting creative can help focus your energy on new recipes and keep your taste buds satisfied. Opening your horizons of high fat foods can transform your dietary changes into a sustainable lifestyle.