10 tasty ways to fatify your diet in a healthy way

keto diet

If your diet is lean and bad, I have three words for you: get fat! A diet full of low-fat foods is not the ticket to health.

In fact, it’s the opposite. The fact is that fat is absolutely essential for every function of the body, especially in the brain, as well as to help the essential processes of healing and repair.

In addition, numerous research trials have shown the success of high-fat diets to combat obesity, diabetes and heart disease, all following protocols high in fat and carbohydrates.

One more reason to adopt a more inclusive approach! And, if you’re a holdout, you’re still trying to play with the system with Frankenfoods (Snackwells, do you have some fat or no fat?).

Kindly cut the garbage and buy all the fat content in general to support the health of all your friend’s body systems.

It is time to overcome the fat phobia with which we all grew up and deepen the good things. Here is how and why.

Fat really does good things for you.

When you eat enough fat every day, you will enjoy a lot of benefits, which include stable and longer lasting energy, less high and low hunger, a more efficient metabolism.

This means stable weight, clearer thoughts and more balanced moods, healthier and better hormones Hair, nails and skin.

And since fat makes food taste good, you enjoy what you’re eating a lot more.

But I thought that fat was a demon in disguise?

Much has been written about why fatty foods have been wrongly demonized during the past five decades.

In short, the medical establishment and our culture in general adopted the fat-is-bad mantra completely.

The combination of the two low-fat diets of the government guidelines and the advertising force of Big Food led to a tsunami of highly processed products that exchanged good fats for carbohydrates, refined sugars and industrial seed oils.

And Frankenfoods were born!

Low-fat life is bad for women!

We are simply waking up to new ideas about the central role of fat in health, such as the understanding that women are at greater risk of heart attack in a low-fat diet than in a high-fat diet.

And the importance of cholesterol for a range of bodily functions. In light of this, I urge everyone to stop fearing fats and return to a more balanced diet that has a proper place for fats.

Fall in love with fat

If the idea of eating more fat causes chills, do not fear. It’s about adding healthy fats from real foods to your plate, and certainly not from Frankenfoods grown in the lab.

We are talking about natural foods rich in fat and unprocessed fats in their original states, and allowing them to displace the refined carbohydrates and sugar that occupy so much space in false meals.

The fats of real foods provide powerful protective benefits, and are difficult to overeat because they digest more slowly, which gives your brain and the hunger-regulating hormones more time to register their fullness.

And fat will fall in love with you.

As we emerge from the fat-o-phobia of the last five decades, it’s time we changed the conversation and observed all the amazing things that naturally high-fat foods do for your body, and it’s an awesome list!

Natural, healthy and high-fat foods:

  • help your body absorb critical vitamins (fat-soluble vitamins A, D, E and K)
  • lubricate your digestive system
  • support the proper integrity of their cell membranes
  • Feed the unique needs of your brain.
  • protects your vital organs
  • feed your mitochondria, the cellular centrals that determine how you feel energized and how you age
  • strengthen your immune system
  • reduce inflammation
  • helps maintain the health of your heart, lungs, liver and bones and helps the expression of healthy genes

How to make good fat?

To make good fat, you do not need a rigorous or elaborate dietary plan to get the job done.

Just concentrate on adding high-fat ingredients in small amounts throughout the day and, at the same time, be careful to keep your starches and sugars low, because adding extra fats to a high-carbohydrate diet will encourage weight gain!

Keep it simple, be consistent and soon you will forge a fast and lasting friendship with this super powerful macronutrient.

Here are 12 easy, and ridiculously tasty, ways to add some natural fat dressings:

  • Bone broth (for sustenance throughout the day)
  • Smoothies with added walnut butter, coconut oil, MCT oil, pieces of frozen avocado
  • Eggs cooked in lard or butter.
  • Sardines or wild salmon with avocado.
  • Braised pork or lamb simmered in vegetables / salad
  • Extra virgin olive oil sprinkled on vegetables and proteins.
  • Tahini sauce sprinkled on a vegetable bowl
  • Almond butter dressing for zucchini noodles
  • Brussels sprouts with bacon
  • Dark chocolate
  • Coconut milk curry
  • Coconut yogurt (or full-fat dairy yogurt if tolerated) chia pudding

Get fat with her!

The jargon around fats can be confusing (saturated, unsaturated, poly, mono- and omegas).

My general rule for fat: if it comes from nature, it is likely to be healthy, and if it is manufactured in a factory, be it a fattening lot or a processing plant, it probably is not.

But take it easy: even with healthy fats, high-fat and excess carbohydrates will derail it.

In other words, choose unsweetened coconut yogurt (or the type of whole milk fed on grass) over gourmet ice cream, but sweetened.

How to know if you are getting enough fat? Your body will give you the keys: pay attention to your energy level, feeling of fullness and any symptom of fat deficit, such as hair and brittle nails.

Foods high in fat

Here is my list of favorite “raw materials” for healthy meals and snacks.

When you buy ingredients, be aware of their sources: the more fatty the food, the more important it is that it comes from a high quality source, since the values of the nutrients vary and the toxins accumulate in the fat.

Basically, stay away from farm meat, chicken and fish.


add fat in your dietAvocado is a staple in my kitchen. I cannot really tell you my favorite use because there are too many, but I can reduce it to one of the two main ones:

  • Wrapped like a burrito on a nori leaf, with sprouts and cultivated vegetables.
  • Peeled, cut into quarters and stored in my freezer to add it to thick cocoa shakes or greens with stevia and almond milk


Coconut oil is ideal for cooking, as it can also withstand heat!

I make a monthly batch of chocolate with coconut oil, raw cocoa, reishi, cordyceps, stevia and a touch of honey.

This is my daily energy boost in the afternoon.


fatify your diet with ghee

I like to think of ghee as “spiritual butter”: when it is made with Vedic integrity, it feeds our life force, calms the mind and nerves and promotes the psychic or spiritual warmth that is generated through yoga.

Ghee is a wonderful cooking oil, since it will resist the heat, but my favorite application is to make a tea tulsi, adding a teaspoon of ghee to my cup with a trickle of rose water and a kiss of honey or stevia.


I am heavy with olive oil sprinkled on vegetables, both raw and cooked. My favorite flavor profile is Zinzinoz Balanceoil, pepped with lemon/orange/mint and Omega3 – genius to have your daily fishoil servering as well

You can make anyone happy and make any quick vegetable dish sing with this simple oil.


Hemp seeds, almonds, pumpkin seeds, Brazil nuts, flax seeds, cashews, sesame seeds, hazelnuts, walnuts, macadamias and chia seeds make up a good part of my diet along with green vegetables.

Milks made from these nuts and seeds are, without a doubt, my favorite way to include them in the menu of the day.

I cannot remember the last day that happened without my having given me a nut milk or seed.

There are obvious uses in shakes and smoothies, but I also use nuts and seeds for pancakes, sweet potato puree, chia pudding, macaroni and cheese … the possibilities are endless!


High-fat foods from clean, natural and healthy sources in your diet are one of the best gifts of nature.

So imbibe and enjoy regularly to support vibrant and sustainable health!