A very popular mistake that people tend to make on a low-carb diet is reducing their fat intake to almost nonexistent.
If your diet consists of only low carbs and low fat then you'll just be eating protein.
Your body cannot survive on only protein, so you will start feeling starved eventually and the diet will fail.
Populations known to thrive on a low carb diet, like Masai and Inuit do consume a lot of fat.
They placed value on the fatty parts on the animals they ate, such as the organs and “lean meat” to them was considered dog food.
These are ten things you can do to ensure that you consume enough fat on a low-carb diet.
Keep in mind that these are just suggestions if you have a difficult time getting enough fat in your low-carb diet, you don't need to do them all.
1. Choose Fattier Fishes and Meats
When grocery shopping, choose to buy fattier meats, preferably pastured/grass-fed animals.
Eat less lean steaks, chicken breasts and pieces of meats where all the fat was removed.
Try to eat more fatty fish such as salmon. They are fattier, healthier and tastier.
2. Cook With More Fat
For many decades, the media brainwashed us into believing that fat is bad, hopefully you are not “fat phobic”. If you are, it's time to get over it.
A good recommendation is to face your fear of fat head on and just start including plenty of it in your food when cooking.
A couple tbsp of olive oil or coconut oil can richen any dry, bland meal, and they go with just about anything.
Olive oil also gives a richness and really good flavor to salads.
3. Take Cod Liver Oil
Adding a fish oil supplement to your diet comes with plenty of great health benefits, which includes the added bonus of healthy fat.
A tbsp of cod fish liver oil supplies you with plenty of omega 3s, vitamin A and vitamin D3.
4. Eat Avocados, Eggs and Nuts
Avocados are delicious, healthy, high-fat foods. It is rich in healthy monounsaturated fats and you can enjoy it with just about anything.
Eggs are considered to be among the healthiest foods on the planet. Incredibly nutritious and filling, eggs contain the perfect ratio of amino acids.
They are high in cholesterol which doesn't pose a problem since dietary cholesterol does not increase blood cholesterol in most people. Enjoy omega 3 enriched eggs and/or the pastured ones.
Nuts are high in fat and are very nutritious. Have a handful of nuts a few times weekly and you will notice a good increase in your fat intake, while supplying your body with other important nutrients such as vitamin E and magnesium.
5. Lace Your Coffee With light Cream
Putting some heavy whip cream into your coffee can be a real treat.
It's just so delicious and usually has an appetite-reducing effect. If you start feeling for a snack or a bit hungry but there's some wait time until your next meal, a hot cup of coffee laded with some heavy cream will keep the hunger at bay.
6. Eat Guacamole and Mayonnaise
A perfect way to incorporate more fats in your low-carb diet is to use condiments such as guacamole and mayonnaise. They are high in fat, nutritious and will go with just about anything.
When buying them always check the ingredients for anything unhealthy, or you can make your own.
If you decide to make your own mayonnaise, use olive oil and butter instead of the other awful vegetable oils.
7. Use Sauces Like Bearnaise
Plenty of sauces are out there that you can eat, such as Bearnaise. This sauce is made mostly of egg yolks and butter.
Sauces that use a lot of heavy cream, high-fat foods or butter is great addition to almost any meal.
8. Eat healthy Cheeses
You can eat full-fat cheeses that can turn any boring meal into a delicious meal.
It can be enjoyed on foods or alone as a cheesy treat.
9. Eat Dark Chocolate
Another great high-fat food you will love eating is dark chocolate. If your choice of dark chocolate is organic and it is high in cocoa content (70 – 90%) then you have yourself a great source of healthy fats and antioxidants.
Consider it a treat (not a meal) that you can indulge in occasionally