Despite the common misconception, Atkins isn’t a ‘high protein’ diet but is rather ‘moderate’ in protein and higher in fat. In fact your intake of dietary fat should be higher than your intake of protein. Fat keeps you feeling fuller and also, when in ketosis, your body is burning the fat for energy. So how can you increase your fat intake?

Choose fattier sources of protein foods

Examples are chicken thighs & legs, rather than low-fat breast of chicken. Other good sources include pork belly, fattier cuts of beef such as rib-eye. Fatty fish, like salmon & mackerel, is also a great choice and high in Omega 3 fatty acids


Add avocado to meals

I love avocado and recommend it to all Atkins followers. So make guacamole by mashing a ripe avocado, add sliced avocado to salads or omelettes or just have a snack. Avocados are high in healthy monounsaturated fats.


Eat eggs

Despite scare-mongering that eating eggs will raise cholesterol levels, this just isn’t true. So enjoy eggs and always eat the yolk which is where the fat is.  I’ve never understood the concept of ‘egg white omelettes’ which are completely lacking in taste! Eggs are extremely satisfying and having eggs for breakfast has been shown to reduce appetite for the rest of the day.


Have mayonnaise on salads

But always go for the full fat variety, not low & - worse still, no fat versions. You’ll most likely eat less of the full fat mayo anyway as its much thicker and tastes better too. So add a tablespoon to salads to make them more interesting (along with the avocado)


Use oils liberally

There are a variety of oils to choose from and they have different functions. Coconut oil is great for cooking, or even adding to a Bullet Proof Coffee, Olive oil is great for dressing salads or veg and groundnut oil is a good option for frying. So drizzle, shallow-fry, dress or sauté using oils during your cooking processes.

There are many other good sources of fat, such as full fat cheeses, cream and olives. 

Posted by Linda O'Byrne
Atkins Nutritionist