How do I add more fat into my keto diet?

December 25, 2025 •

4 min read

Approximately 70-80% of daily calories on a ketogenic diet should come from fat to initiate and sustain ketosis. Many beginners, however, find it challenging to transition from a low-fat mentality to meeting these high-fat goals. Knowing how to add more fat into your keto diet efficiently is key to avoiding common pitfalls like low energy and hunger.

Quick Summary

This guide provides practical strategies and food ideas for increasing fat intake on a ketogenic diet. It covers incorporating high-fat options into meals and snacks, choosing full-fat dairy, using keto-friendly cooking oils, and exploring the world of 'fat bombs'. The information helps achieve macro goals and maintain the state of ketosis.

Key Points

Embrace Full-Fat Foods: Choose full-fat dairy like cheese and heavy cream over low-fat alternatives to effortlessly boost your fat intake.
Cook with Healthy Oils: Use liberal amounts of avocado oil, coconut oil, or butter for cooking to add flavor and calories without extra carbs.
Snack on Nuts and Seeds: Carry portable high-fat snacks like macadamia nuts, almonds, or chia seeds to curb hunger and meet fat goals between meals.
Make 'Fat Bombs': Prepare small, energy-dense snacks using coconut oil, cream cheese, or nut butters to satisfy cravings and boost fat macros.
Incorporate Fatty Condiments and Sauces: Add high-fat mayonnaise, aioli, or creamy sauces to meals for added richness and fat content.
Enjoy Fatty Fish and Avocado: Include omega-3 rich salmon or sardines and nutrient-dense avocados in your diet regularly for both health benefits and fat content.

Why is Meeting Your Fat Intake on Keto So Important?

The ketogenic diet's primary goal is to shift your body's metabolic state from burning carbohydrates for energy to burning fat, a process called ketosis. To do this, you must drastically reduce carb intake and significantly increase your fat consumption. If you don't consume enough fat, your body might not produce enough ketones to enter or stay in ketosis, leading to fatigue and cravings. Sufficient fat intake also provides satiety, keeping you full and energized throughout the day, which helps prevent overeating and snacking on high-carb foods.

Incorporating High-Fat Foods into Every Meal

One of the simplest ways to increase your fat intake is to integrate high-fat foods into each meal. This ensures a consistent supply of energy and keeps your macros balanced.

Breakfast: Don't just have scrambled eggs; cook them in butter or olive oil. Add sliced avocado, cheese, or top with a high-fat sauce. For coffee drinkers, a 'bulletproof coffee'—blending coffee with grass-fed butter or MCT oil—is a popular option.
Lunch: Instead of a low-fat dressing on your salad, use a vinaigrette made with extra virgin olive oil. Add fattier protein sources like salmon or sardines, and toss in nuts, seeds, and olives for a boost. A tuna salad can be made with high-fat mayonnaise and served with celery sticks.
Dinner: Choose fattier cuts of meat like ribeye steak or chicken thighs (with the skin on) over lean chicken breast. Cook vegetables like broccoli and cauliflower in plenty of butter, ghee, or coconut oil. Top finished dishes with extra cheese, avocado slices, or a creamy, keto-friendly sauce.

Smart Snacking and Fat Bombs

Snacking is a great way to meet your fat goals, especially if you find your main meals are not quite hitting the mark. Rather than grabbing low-fat snacks, opt for nutrient-dense, high-fat alternatives.

Nuts and Seeds: Nuts like macadamias, pecans, and almonds, along with seeds such as chia and flax, are excellent sources of healthy fats. They are also high in fiber, which helps with digestion. Keep portion sizes in mind, as their carb content can add up.
Avocado: A sliced avocado with a sprinkle of salt and pepper is a simple yet effective snack. You can also mash it to make guacamole and use low-carb veggie sticks for dipping.
Fat Bombs: These are small, energy-dense snacks specifically designed to be high in fat and low in carbs. They can be sweet or savory and are easy to prepare in advance. Common ingredients include coconut oil, nut butters, cream cheese, and cocoa powder. Recipes can be found easily online.

The Importance of High-Quality Fats

Not all fats are created equal. Prioritizing healthy unsaturated and saturated fats is crucial for your overall health on a keto diet. While bacon and cheese are keto-friendly, a balanced intake of diverse fat sources is better for nutrient absorption and heart health.


Fat Type	Sources to Prioritize	Sources to Limit	Key Benefits
Monounsaturated Fats	Avocados, olive oil, macadamia nuts, almonds	Processed seed oils	Reduces inflammation, heart-healthy
Polyunsaturated Fats	Fatty fish (salmon, mackerel), walnuts, flax seeds	Highly processed vegetable oils, margarine	Rich in Omega-3s, supports brain health
Saturated Fats	Coconut oil, MCT oil, grass-fed butter, ghee	Trans fats, hydrogenated oils	Easily converted to ketones for energy

Tips for Maximizing Fat Intake

Use Fat as a Cooking Medium: Don't be afraid to use generous amounts of avocado oil, coconut oil, or butter when cooking your meals. This adds flavor and calories without increasing your carb count.
Choose Full-Fat Dairy: Opt for full-fat versions of dairy products like cheese, heavy cream, and Greek yogurt instead of their low-fat or skim counterparts. This is an easy way to add more fat without much effort. Note that some individuals may experience issues with dairy, and should adjust accordingly.
Blend Fats into Drinks: Add a scoop of MCT oil, coconut oil, or heavy cream to your morning coffee or smoothie for a quick fat boost. This is an efficient way to start the day with high-fat fuel.
Embrace Fatty Condiments: Use condiments like high-fat mayonnaise, pesto, and aioli to enhance flavor and increase your fat intake.
Explore New Recipes: Experiment with new keto recipes that are inherently high in fat, such as sauces made with heavy cream and cheese or desserts utilizing high-fat ingredients.

Conclusion

Increasing your fat intake on a keto diet is a strategic and satisfying process that requires a shift in mindset and eating habits. By prioritizing nutrient-dense, high-fat whole foods, utilizing cooking fats, and incorporating smart snacking with options like fat bombs, you can easily meet your macronutrient goals. A balanced approach focusing on healthy fats will ensure you stay in ketosis, feel satiated, and reap the full benefits of your ketogenic lifestyle. Consistent tracking, especially in the beginning, will help you fine-tune your intake and achieve optimal results. For more detailed nutritional information on fats, see the Harvard T.H. Chan School of Public Health's page on Fats and Cholesterol.

Frequently Asked Questions

For ketosis, prioritize healthy fats like monounsaturated fats from olive oil and avocados, polyunsaturated fats from fatty fish and nuts, and medium-chain triglycerides (MCTs) found in coconut oil, which are easily converted into ketones for energy.

Fat bombs are not strictly necessary, but they are a convenient tool for many to easily increase their fat intake and meet their macro goals, especially when feeling hungry between meals or craving a treat.

You can add more fat to your coffee by blending in a tablespoon of MCT oil, coconut oil, or grass-fed butter to make 'bulletproof coffee.' A splash of heavy whipping cream is another simple option.

It is not recommended to use low-fat dairy products on a keto diet because you need the fat content to reach your macronutrient goals. Low-fat products also often contain added sugars and carbs to enhance flavor.

Good high-fat snacks include nuts (macadamias, pecans), olives, cheese cubes, hard-boiled eggs, avocado slices, and homemade keto fat bombs.

For dinner, you can increase fat by cooking with butter, ghee, or avocado oil, using fatty cuts of meat like steak or chicken thighs with skin, and topping your dishes with cheese, avocado, or creamy sauces.

While saturated fats like those in butter and coconut oil are encouraged on keto, it's wise to maintain a balance with healthier unsaturated fats from sources like avocados and olive oil. Excessive intake of saturated fat from highly processed sources should be limited.