I was thinking yesterday "How do I get more fat into my diet?" after reading a very interesting article about two guys who ate nothing but meat and fat for a year, and the benefits they found in doing so. Contrary to what I had assumed they thrived. I'm certainly not advocating a purely meat diet for a number of reasons.
1. Vegetables, nuts, berries etc. are all amazing.
2. There's still no long term studies that have been attempted in replicating these two men's findings.
3. Meat is bloody expensive.
If I'm 100% honest, the part that jumped out to me about the article was where one of the men said that after increasing his fat intake he noticed that his hair started growing back thicker. Ridiculous right? Well, as a man who is rapidly losing the furry hat that nature provided me, I thought.."Hey, it couldn't hurt, right!?"
So I researched it and found some easy ways to increase your healthy fat intake that will help you stay in ketosis and/or just help stave off the hunger pangs.
1. Have a Bulletproof Coffee first thing in the morning
I don't do this every day, but when I do I stay full for at least 5-6 hours. You can find my recipe for the tastiest bulletproof coffee HERE.
2. Eat plenty of Eggs, with the yolk (obviously)
Adding more eggs to your diet can be done in many ways so as to avoid boredom and repetition. Scrambled, fried (in butter), omelette and the best way, boiled. Boiled eggs are great because you can take them with you to work/school etc and have them at any time during the day, especially if you're feeling a bit hungry. For some more inspiration you can take a look at my post on 6 Ways To Bake Eggs Inside Other Things.
3. Cook with lots of Butter!
As if we needed any more encouragement. One of the best things about starting to live an LCHF lifestyle was getting over the notion that butter is bad for you. Fully embrace it and while people are eating their fat free, lean turkey sandwiches, smile to yourself while your delicious veggies/fish/eggs etc are sizzling away in a delicious buttery bath of goodness.
4. Eat fatty fish
The fattier the fish the better it is all round. The more fat, the more Omega-3 Fatty acids that are SOOO good for you. The best fish to eat are Salmon, Trout & Mackerel, but Sardines & Anchovies will do the job just as well.
5. Generously dress your salads with Olive Oil
I didn't realise that people didn't do this. My wife is half Italian and half Portuguese so we go through about half a bottle of olive oil every time we have a salad. Add a little balsamic vinegar and you have a classic, healthy salad dressing.
6. Guys, Bacon.
I didn't forget. I just wanted to leave it a bit down the list because in my mind it's so obvious. What's not to love? People often freak out about bacon and bacon related things, and the temptation is to be like "Okay, chill out, it's just bacon." but then I remember what eating bacon is like and then I think they aren't freaking out enough.
7. Fatty Biltong
The perfect midday snack, this delicious local delicacy is perfect if you manage to get some pieces with the fat still thick on the side of it. The idea that people don't like this bit is so foreign to me. If you'd like to learn how to make your own, here's a simple how-to from Yuppiechef. MAKE YOUR OWN BILTONG.
8. Dark Chocolate
Yup, you read that right. 70% and above dark chocolate is a delicious high fat food that also satisfies those chocolatey cravings we all get from time to time. This doesn't give you permission to eat the whole slab however, but a few squares of Lindt won't do any damage, plus it's full of antioxidants!
Let me know in the comments below if you have any other awesome ways to add healthy fat into your diet!