I have been amazed at the difference in the ketogenic diet and the standard American diet. I think the thing that surprises me the most is that I really don’t need to snack. I don’t have cravings that drive me to the kitchen. Other things, like habit and boredom will drive me to the kitchen, but I really can pass on the snacks now! The ketogenic diet is really great at keeping you full.
However, it can be tricky to eat enough fat. If you are like me and grew up eating cereal for breakfast and carbohydrate rich school lunches, the mental transition to eating fats can be daunting. Where can I get enough fat to keep me full?!
Sneak in the Fat
Adding extra fat to soups and smoothies is an excellent way to get additional calories from fat. Some people will add butter and heavy whipping cream to their coffee and make it a “Bulletproof coffee.” This is ideal for the coffee drinker who doesn’t like breakfast. My butternut squash soup recipe uses a stick of butter and some coconut milk. That makes it extra creamy and savory! In the morning, I like a smoothie and adding a tablespoon of butter makes it full of fat and keeps me satiated until lunch!
Butter and bacon!
Bacon has the ideal ketogenic ratio. Bacon can be used as your main meat for breakfast and it can be broken up into bits to season other dishes, such as brussel sprouts, califlower, salads, you can also wrap it around asparagus for a fun appetizer.
Butter can top off your steamed vegetables. It will insert additional calories into your meal and flavor your vegetables nicely.
For some people fat bombs are the ideal way to up your calories and meet your fat macronutrients during the ketogenic diet. There are some fantastic fat bomb recipes online as well! I don’t tend to need to eat fat bombs to meet my fat macros, but when I do, I like to snack on pumpkin cheesecake bites! They are made with cream cheese, pumpkin puree, swerve, and chopped walnuts. They satisfy the sweet tooth during the holidays when everyone is indulging in something loaded with carbohydrates.
There are also ketogenic fudge recipes for those chocolate lovers who are trying desperately to lose weight.
Salad Dressings and Toppers
Don’t eat a salad without at least olive oil and vinegar! Adding a fat rich dressing such as a caesar salad dressing, ranch or bleu cheese dressing is a must on the ketogenic diet. Trust me on this one, salads will be a mainstay of the diet, but dressing them up with keto friendly dressings and topping them off with crunchy pork rinds, slivered almonds or chopped walnuts will make them incredibly more tolerable. Remember avocados and bacon will also up the fat levels in your salads as well.
Flipping the Food Pyramid
The food pyramid used to tell us to eat just a tiny amount of fat, but now we know that it is fat that keeps us full. It keeps us satiated. Once you become fat adapted and are burning fat for fuel, you’ll discover that you don’t need as much food. Eating doesn’t have to consume so much of your time. It will become second nature to add butter to your dishes and cook with healthy oils, such as olive oil. The ketogenic diet really helps you to keep your weight under control and eliminate the inflammation in your body.