One of the most popular, all-time questions we get at Konscious Keto is “how can I eat more fat and hit my macros?”
And our answer is always the same: “Let us count the ways!”
Fat is flavor! It's delicious, energy-giving and packs a punch. Fat has about 9 calories per gram and is a great way to fuel your day.
Fat is also essential if you want to achieve ketosis, an incredible fat-burning metabolic state.
When you consume a low-carb high-fat diet, your body is forced to use the fat stored in your body for energy.
Coming from a fat-free diet, it can be nerve-wracking to eat more fat. Years of being told fat are the enemy will make you feel that way.
Just the thought of eating fat seems counterintuitive to weight loss, but the reality is your body wants and needs that fat to help you burn off the stubborn fat you’re holding onto.
The Journal of Nutrition and Metabolism documented that 12 obese people followed an adjusted version of the popular ketogenic diet that was very low in calories for about two to three months, and lost about 45 pounds each.
While that's amazing, what's even more impressive is that they kept the weight off, even after increasing their calorie intake one to two months later.
How did they do it? High fat meal replacements.
Researchers said their resting metabolic rate (RMR) was maintained, and they retained their lean muscle mass.
RMR is a measure of metabolism (meaning how your body uses energy), while immobile, and it plays an important role in sustaining weight loss. We'll show you why next.
Article at a glance:
- What Are High Fat Meal Replacements?
- High Fat Meal Replacement Ideas
- Fat Bombs
- High-Fat Snacks
- High-Fat Meal Replacement
What Are High Fat Meal Replacements?
The best place to start is the beginning, right? A high-fat diet, as the name suggests, is a way of eating where the majority of your calories per day come from fat sources, versus protein or even carbs.
On the keto diet, you want to aim close to 80% or more of your calories to come from fat. That sounds like a lot and it is, but here’s the thing, not all fats are created equal.
If you eat low-carb without adding fat, all that leaves you with is protein, and that’s not an impressively tasty or fun experience.
Many people are now turning to high-fat meal replacements as the alternative to cooking big chunks of steak or fathead pizza.
A simpler keto life can be achieved with high-fat meal replacements that allow you to hit your macros. These are basically ways to get in calories and fuel without sitting at the dinner table.
One of the biggest mistakes you can make on a keto diet is not eating enough, and this loops back to what we said earlier about resting metabolic rate (RMR), and how many people are failing their bodies and ignoring starvation signals.
People wrongly think that because they have no hunger, they can skip meals or that they can scrimp on fat to lose more fat. This isn’t fasting; this is putting your body and metabolism at risk of starvation mode.
If you fail to hit your minimum caloric needs, your body will hold onto fat as it's in fear of starving to death.
Instead, stop defining diets that haven't helped you in the past and give into the idea you should eat to lose weight, it's so utterly and totally refreshing.
Signs you’re a candidate for a high-fat meal replacement:
- You need to include more fats in your daily macros
- You fail to consume enough daily calories
- You are super busy or don’t like to cook
- You want to be able to grab something easy to eat
- You want to simplify your keto cooking routine
By far, one of the biggest reasons people love high-fat meal replacements is that they are so easy and delicious, but until now, there hasn't been a keto option on the market.
The other meal replacements out there cater to a high-carb lifestyle, which is not keto at all.
You will want to avoid lesser meal replacements on the market that can kick you out of ketosis (that fat-burning state), as they are filled with sugar and additives and all kinds of junk.
So let’s take a look at some simple high-fat meal replacements that you can use to boost your fat intake without slaving over the stove.
Below are some super tasty DIY options and an easy life hack at the end that helps you to hit your macros in minutes a day!
High Fat Meal Replacement Ideas
If you’re looking for simple ways to get high-fat meal replacement tips, you’ve come to the right place. We’re about to spill our top 3 ways to get in healthy fats on a high-fat diet, without the need for cooking.
With a little bit of prep, you can make many amazingly delicious treats that store well in the fridge or freezer.
If you’re not the baking kind, skip to the end for the cheat meal that we use to stay in ketosis and feel incredible.
You won’t believe these recipes are actually amazing at burning fat and aiding in fat loss. Best of all, they taste like you’re cheating the system.
Whether you make ahead and save them for when you're on the go, or you whip up a super fast and tasty shake, we are confident these will give you the best nutritional boost each day to stay in ketosis.
Here's your first option on a high-fat diet, the mighty fat bomb.
Fat bombs are popular on the ketogenic diet and for a good reason - they taste amazing and can help you get more quality fats into your diet in a few bites. Yum.
The trick with fat bombs is to source a really good quality fat, as fat is the majority ingredient in any fat bomb recipe.
Look for cold-pressed and virgin oils to reduce processing, which strips back all the good nutrients in the food. You should also look for the best and "good" fats, and avoid trans and saturated fats.
Here are some of our favorite fat bomb recipes:
Next up, we love a good fat snack. This is a tasty treat that is actually ripe with all the healthy fats you need.
Simply bake up a batch of high-fat keto cookies and grab one with your coffee as you head out the door. Friends will be so shocked to see you eating dessert and looking so good. We'll keep it our keto secret.
Here are some of our favorite high-fat snacks:
High-Fat Meal Replacement
Once you get onboard with the keto diet and see for yourself how awesome and natural being in ketosis is, the next question is what high-fat meal replacement is best?
At Konscious Keto we’ve created a unique meal replacement that will make your taste buds dance, and help you get the fats you need on a high-fat diet.
Unlike other meal replacements on the market, ours is specifically geared to help you hit your ketogenic macros and taste delicious.
Keto Meal was designed to be a one-stop total nutrition solution for busy moms and people on the go who want to work out, feel and look their best.
All you have to do is add one scoop of delicious Keto Meal to nut milk, water, or your favorite keto smoothie to boost up your healthy fats.
Other meal replacements on the market don’t contain enough fats (if any) and have a lot of carbs and proteins.
They may also use sugar, gluten, or other additives to make it taste good; after all, fat is flavor. If you remove the fat, what is left? Not a lot.