The top 10 ways to eat more fat
1. Start with whole, full-fat ingredients
Say goodbye to low-fat and fat-free products. Say good riddance to Egg Beaters, artificial creamers, and reduced-fat peanut butter. Banish any item labeled ‘light’ or ‘lite’ from your pantry and refrigerator.
Forget nonfat and low-fat dairy. (If your grocery store doesn’t carry plain, full-fat yogurt, buy the plain low-fat version and add back the fat by stirring in heavy cream, sour cream, or crème fraiche.)
Rethink your grocery list and stock your refrigerator and pantry with real whole food, including fat-rich options like avocados and eggs. Try to add natural fat rather than avoid it.
Fatty cuts of meat can be more flavorful, tender and inexpensive than leaner cuts. Salmon and sardines contain plenty of healthy fats and are a terrific addition, too. Invite these delicious items back onto your plate.
2. Cook with fat
No more limp steamed vegetables or dry chicken breasts. Cook your vegetables, meat, fish, and eggs in tasty natural fats like butter. Or the other ones listed under point 3, below.
Use as much as you need.
3. Use different fats for different flavors
Fats can change the flavor of a dish, which adds variety to your meals. For example, top green beans with butter for a comforting, familiar taste. Or, sauté them in peanut oil and drizzle with sesame oil for a delicious, Asian-inspired variation.
Experiment with new combinations to see what you like best. Stock several of these healthy fats in your fridge or pantry:
- lard, tallow, duck fat, and other animal fat
- coconut oil
- olive oil
- avocado oil
- peanut oil
- other nut oils (macadamia, almond, walnut, etc.)
- sesame oil
4. Prepare low-carb recipes
Low-carb recipes are designed to deliver delicious meals, with plenty of fat built right into the ingredient list.
5. Top any dish with oil, dressing, sauces, or butter
Drizzle oil on top… Pour on dressing… Spoon on Hollandaise… Ladle on flourless gravy… Dollop on sour cream… Spread on mayo… Melt on butter. Top off your dish with one of many fat-rich options.
6. Garnish with high-fat foods
Cheese. Avocados. Cured Meat. Olives. Seeds. Nuts. These whole-food toppings add flavor and nutrients, including plenty of fat, of course! Sprinkle some on almost any dish. Here are a few ideas to mix and match:
7. Ensure snacks contain fat
As a rule, it is best to avoid snacks, but if you are too hungry to make it comfortably to the next meal, reach for a real-food snack with plenty of fat. Obvious choices include cheese, nuts, and hard boiled eggs.
8. Add a cheese course
Cheese is a simple addition to any meal. It works as an appetizer. It works as a topping. It works as a dessert. If you need a lot of calories, cheese can help you feel satisfied.
9. Blend fat into coffee or tea
Melting butter or coconut oil into coffee or tea is quick and easy. Pouring in heavy whipping cream works, too. This warm and comforting shot of fat can replace breakfast, stave off hunger between meals, or substitute for dessert if you aren’t quite full.
Use this tool wisely; for some people, too much can stall weight loss or spike cholesterol. Especially if you drink it despite not being hungry, adding tons of fuel you don’t need. This is a potent tool – use it wisely.
der a fat bomb for dessert
Our first advice is to skip dessert. If you do decide to treat yourself, look for recipes that are heavy in fat and low in sugar and artificial sweeteners. Unsweetened heavy whipped cream on raspberries is a perfect choice. Here are a few more of our favorites: