Some people have stated, “I can’t increase fat on keto enough.” It’s not unusual for people to express this sentiment in weight loss forums and on various social medial platforms.
Are you having difficulty with determining the best sources to increase fat on keto diet programs? To be honest, many people in the keto community have a difference of opinion. Some believe that human beings have evolved to the point where they can’t consume animal fats and proteins.
It’s imperative to point out this includes saturated fats that are stable enough to resist oxidation.
Some faithful keto diet followers believe that Mediterranean-keto is the best diet for maintaining proper health and losing weight. This unique diet is a rich source of probiotic plant material, Omega-3 fats (fish), and monounsaturated fats. This diet is well-known for fighting Alzheimer’s disease.
Can’t Get Increased Fat on Keto? You Are Not the Only One Asking this Simple Question.
Our personal health journeys have formed our perspective and feeling on this matter. It’s difficult to say who’s right or wrong. It’s a highly debatable subject that has caused a mild division amongst some diet experts.
Critical thinking comes into play when you take a deep look at why some people can’t get enough fat on keto. Adding a smooth nuance to this conversation can help maximize your personal “fatome.”
What’s a “Fatome”?
I’m pretty sure you’ve heard of the microbiomes and genomes. Let’s begin with genomes. These are special sets of genes.
Microbiomes have a unique relationship with the human body. They have a huge impact on our overall health.
Some may ask, “Do we really need a “fatome”? In short, we definitely need a “fatome”. This is the total balance of fats that can be found in our diet.
I can’t increase fat on keto enough to lose the desired amount of weight. I know this is extremely important, but you must learn more about the “ome”. Every “ome” works within its network and with others. This may sound weird, but the fatome, microbiome, and genome communicate with each other. Just like team sports, one player’s qualities should complement the others.
It’s important to mention that there’s no superior “fatome.” If you offered us a million dollars, we wouldn’t be able to pinpoint what yours is. However, we can share some pointers that can help you travel down the right path to find the answer.
If you can’t get enough fat on keto, it’s time for you to indulge in self-study. This will help you get the correct information, and you will be able to uncover your most important fatty factors.
What Are the Best Ways To Increase Fat On Keto
1. Long-Chain Saturated Fatty Acid File
Please keep in mind that all long-chain saturated fatty acids are not equal. For instance, their tails come in different lengths. They can range from 14 carbons to 22 carbons.
When it comes to the three long-chain fatty acids, we must keep our eyes on the following: 14, 16, 18-carbon, stearic acid, palmitic acid, and myristic acid. Researchers have discovered that palmitic acid and myristic acid is capable of lowering the expression of LDL receptors on your precious liver. It may sound bad, but it’s not.
It can increase your LDL with ease. However, medical scientists are concerned about the manner in which it can increase your LDL.
What happens when LDL is decreased? The LDL in your blood gets more time to condense, get oxidized, and become atherogenic. The LDL receptor expression on your liver cannot be lowered by the stearic acid. At the end of the day, this is wonderful news.
Some may prefer having saturated fat sources with a higher stearic acid ratio. Please keep in mind that this is pure speculation. There aren’t any facts to support this speculation at this time.
2. Medium Chain Triglycerides
If you can’t get enough fat on keto, you may need to take a close look at Medium-chain triglycerides. Despite popular belief, they do not go into the systemic circulation. They go straight to the liver.
Your body uses Medium-chain triglycerides for immediate fuel. Your body can convert MCTs into ketones within a short period of time.
3. Monounsaturated Fatty Acids
In many cases, monounsaturated fatty acids are discussed when someone states they can’t get enough fat on keto. Monounsaturated fatty acids can be found in macadamia nuts, olive oil, and avocados. Many consider them to be a superfood.
4. Omega-3 Fatty Acids
Where can you find a rich source of Omega-3 fatty acids? You can find it in sardines, herring, and mackerel.
Omega-3 fatty acids can improve your mental health and decrease inflammation in the body. Can’t get enough fat on keto? Omega-3 Fatty acids are your best bet.
5. Smoke Points
Never overheat your oil. For example, olive oil is more suitable for low-temperature cooking. The same goes for flaxseed oils and fish oils.
Can you find heat-resistant oils in the grocery market? Sure, ghee and avocado oil are heat-resistant oils.
6. Dairy Products
I can’t get enough fat on keto? You have a good shot of getting fat from dairy products. However, non-cow dairy sources are your best options.
Some people don’t like cow dairy products because they have “A1 casein”. This can cause constipation.
7. Probiotic Effects
Some fat sources are packed with probiotic effects. Lauric acid can ward off bad bacteria in the gut area, and it can help promote good bacteria.
You can’t get enough fat on keto? You should add blue cheeses and avocados to your diet. They are good for your overall health.
8. Whole Foods
Nature has the uncanny ability to package essential fats in whole foods in an exceptional manner. For instance, you may not know the Omega-3s are healthy. However, they are extremely fragile. This is why wild salmon have are pink in color.
If you can’t get enough fat on keto at this present time, you should turn to wild salmon. If prepared properly, they are delicious.
9. Inter-omic Interactions
You can’t get enough fat on keto? It’s not unusual for keto beginners to have difficulty with finding an adequate source of fat when they embark on this diet. Fortunately, the information in this article can lead everyone in the right direction.
Do you recall me saying that everyone’s fatome is different? Well, the explanation is simple. Your –omes have unique characteristics.
Let’s use Alzheimer’s as an example. It affects millions of people every year. ApoE4 allele is the main genetic risk factor for people with Alzheimer’s.
A diet rich in fatty fish offers many wonderful health benefits to people with Alzheimer’s. If you believe you can’t get enough fat on keto, you should use the pointers above to create a new diet.
How to Increase Fat On Keto FAQ
1. How Much Fat Should I Eat on a Keto Diet?
Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.
2. What are the Best Sources to Increase Fat on Keto?
a. Avocados and avocado oil.
c. Nut and seed butter.
d. Flax seeds.
e. Hemp hearts.
f. Chia seeds.
g. Olives and cold-pressed olive oil.
h. Coconuts and unrefined coconut oil.
3. Why Are Keto Diets High in Fat and How Can I Increase Fat on Keto?
On the keto diet, you eat so few carbohydrates that your body can’t rely on glucose for energy. And since keto meals are loaded with fat, your body switches over to using fat for energy instead of carbohydrates. This allows you to increase your fat content on Keto and sill burn the energy to reduce your fat content.
4. What Happens if You Don’t Eat Enough Fat on Keto?
Eating a low-carb diet without increasing your fat on Keto means that you are likely getting most of your calories from protein. Your body can use protein as a source of glucose through the process of gluconeogenesis, and this can prevent you from entering, or maintaining, the metabolic state of ketosis.
5. What Happens if I Eat Too Much Fat on Keto?
Fat is a key component of the ketogenic diet. In fact, how much fat on keto in your diet will determine whether you achieve your goals or struggle to get the scale moving? For example, If you eat too much fat, then your weight loss progress will stall, and you may even start to gain more body fat. You will need to increase fat on Keto the entire time you are on the diet.
6. How Does the Increase Fat on Keto Hurt Your Liver?
People following a keto diet are putting themselves at higher risk of the ‘silent killer’ non-alcoholic fatty liver disease (NAFLD), according to nutrition experts.
7. How Does the Increase Fat on Keto Hurt Your Body?
Some negative side effects of a long-term ketogenic diet have been suggested in a review of the diet by Harvard’s school of public health, including increased risk of kidney stones and osteoporosis, and increased blood levels of uric acid (a risk factor for gout). And the biggest areas of concern below.
8. Other Than the Increase Fat on Keto, What Can I Do to Increase Weight Loss?
a. The amount of protein consumed.
b. Consumption of plenty of carbohydrates.
c. The number of calories consumed per day.
d. Consume a variety of snacks.
f. Medical conditions.
g. Alcohol consumption.
h. Lack of exercise.
9. Can You Overeat on Keto?
It’s still possible to find yourself overeating on keto, though, especially if you’ve had those habits in the past. Knowing that the diet is supposed to keep you fuller and “fix” that problem can make it feel even worse. Getting past overeating is about finding what caused it in the first place. Just remember to increase fat on Keto and you will be a success.
10. What are the Long Term Side Effects of the Increase Fat on Keto Diets?
Other impacts. Other side effects can include bad breath, fatigue, constipation, irregular menstrual cycles, decreased bone density, and sleep issues. Then there are other effects that are not well studied, mostly because it’s hard to track dieters on a long-term basis to find out the lasting effects of the eating plan
Thank you for taking the time to reviews our information on to increase fat on Keto diets.
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