A lot of people seem to have issues to get a decent amount of fat when the start Keto. But it ain’t that hard. I have listed a few foods that will help you to get your fat intake up straight and work as an addition to your meals. Keep in mind those are my personal favorites:
All stats based per 100g.
Avocado (12.5g fat)
The mother of Keto. Thanks to 7g of fiber the average 3.6g of carbs don’t really count in.
Butter (81g fat)
Tastes great can be used to sear meat or eating with bread. There is no way adding butter will make things taste bad.
Cheese (~33g fat, depending which one)
Everything tastes better with cheese! A nice way to get some more fats in. As a sidenote: Cheese always comes along with protein, so you will up those as well. Keep an eye on it. In addition, some people’s hot hunger gets triggered by it. I suggest you get goat/sheep cheese.
Crème fraîche (30g fat)
Same as butter, the chances of missing a meal up with it are basically zero.
Macadamia Nuts (73g fat)
This one is a killer. Also rich in fiber (16g) which allows you to calculate out the carbs (4g). Keep an eye on protein as it’s at 7.5. Be careful with roasted ones as they “change” the fats. Salted is fine and makes them taste even better.
Olive oil / MCT / Coconut Oil (100g / 100g / 100g fat)
The easiest way to get fat in. Need another ~15g of fat? Just add another spoon of those oils! Some people don’t digest MCT very well in the beginning, I suggest getting used to it slowly. Coconut Oil has a strong taste and doesn’t taste good with everything. You can’t do much wrong with olive oil. Using all three of them makes sure you get the best you can. I personally only use olive oil if heat is involved.
Green Olives are an easy way to get some good fats and to prop up the amount of food you eat. Thank’s to 3g of fiber they cancel some of their 6g of carbs out.