As an Amazon Associate I earn from qualifying purchases.
When I was on the Deeper State Keto weight loss program, I was eating a lower protein and higher fat diet. I was still getting enough protein that my body needed though. The program starts you on an 80% fat protocol with 10 total carbs.
So, I can help you learn how you can get more fat on keto without protein, while still giving the protein your body needs. This article will provide you with just that.
As a general rule, to eat less protein on a keto diet you will want to eat fattier proteins while adding more fats to meals, such as butter or oils. Fat bombs are also great.
Eat Fattier Meats
When you want to eat less protein on keto, choosing a higher fat meat option is an easy substitution. In some cases like steak, it may cost more. In other cases like chicken, it’s usually less money to get chicken thighs compared to chicken breast.
Below are great ideas for what kinds of meat to purchase that have a higher fat content.
- Ribeye for steaks.
- Chicken thighs for chicken.
- Eating the skin on the chicken.
- Bacon or pork belly for pork.
- Salmon for Fish
- 80/20 Ground Beef
- Lamb Legs
- Turkey Legs
Cook Proteins in Fat
If you can’t get the fattier meats for less protein you can always add some fat yourself to the meat. Fats to cook with are butter, animal fats (lard, tallow, duck fat), coconut oil, olive oil and avocado oil.
Eat More Eggs
Adding more fat to egg is easy to do especially when you scrambled your eggs. Add 1 tablespoon of butter in the pan for each scrambled egg that you prepare.
The famous Egg Loaf recipe is a popular keto breakfast that uses eggs and is lower in protein compared to fat. People will make this loaf, slice it, and then fry it in butter on the stovetop to make amazing french toast.
Add Butter to Foods
If you need more calories or more fat for the day, add butter to your meals or snacks. Or you can be crazy like me and just eat a tablespoon or so on it’s own. 😉 Below are foods you can easily add butter to.
- Any meat
- Steamed Veggies
- “Mashed Potatoes”
Adding olive oil or avocado oil to a lettuce salad makes a great dressings as well.
Enjoy Fat Bombs for Snacks
Instead of eating a meat stick that’s full of protein, make yourself an easy fat bomb. Fat bombs can be sweet or savory. Check out my fat bomb recipes here.
Add Fats to Protein Shakes
If you enjoy protein shakes as they can be an easy meal on the go, then add more fat to the drink. Some added fats that could be great are heavy whipping cream, avocado oil, and butter. If needed you can also use less of the protein powder if that’s what you are using.
Having a list of foods and snacks with less protein is also handy to have on hand.
Low Protein Keto Snacks
- Low Carb Vegetables (Spinach, Cucumbers, Snowpeas, Celery, Broccoli, Radishes, Zucchini, Mushrooms, Cabbage, Asparagus, Cauliflower, Kale, Bell Peppers, Okra, Green Beans, Brussels, Jicama)
- Fat Bombs
- Some Cheeses
- Flourless Waffle
High Fat, Low Protein Foods
- Heavy Whipping Cream
- Macadamia Nuts
- Brazil Nuts
- Buttered Pecan Fat Bomb
- Chia Seeds
- Ranch Dressing
- Coconut Butter/Manna
Possible Questions You May Have
What has fat but no carbs? Below is a list of fat foods with no carbs.
- Olive Oil
- Avocado Oil
- Coconut Oil
- Macadamia Nut Oil
- Duck Fat
How can I lower my protein levels? To put it simple, to lower your protein levels you would eat less meat and more fats and low carb vegetables. Above in this post are ways to keep protein down on keto.