How to make low fat yogurt whole again

Do you find it hard to find whole fat yogurt at the store? Me too! Drives me crazy. The low-fat craze has literally made fat out to be the enemy and for most markets, they don’t carry it. Or they do but not in great quantities so they’re always out. Can be quite frustrating for the people in the Keto, Atkins, Low Carb community.

So, here’s a little hack for you and it turns out it’s mighty tasty. I will take a tablespoon of Onnit’s Emulsified MCT Oil and stir it into Fage 2% Greek Yogurt. Get the plain yogurt. There’s three flavors in there. Coconut, Strawberry, and Vanilla. For additional fat and flavor, toss in some pecan pieces or chopped almonds.

Emulsified MCT Oil: Let’s look at the macros…

Fage 2% plain has 4 grams of fat, 8 grams of sugar, and 20 grams of protein. When you add the Emulsified MCT Oil, you get 7 grams of fat and 1 gram of sugar. Lastly, 1/8th a cup of pecan pieces gets you 11 grams of fat, 2 carbs, and 1.5 on the protein. Total 22 grams of fat, 11 grams of carbs and 21.5 grams on the protein. Calorically it’s 328. It’s a meal. This can be your breakfast, post workout, mid day or late night snack. If you’re on a restricted calorie diet, leave out the nuts and it’s still a rich, creamy treat.

MCT Oil Fact-toids from ONNIT

MCT Stands for Medium Chain Triglycerides. Fats like these are important to support a healthy brain and multiple body systems. They play a particularly valuable role in weight management because of a positive effect on leptin receptors, assisting in keeping you feeling full and satisfied for hours.
For high-intensity athletes and those following a higher fat, lower carbohydrate diet, MCTs can serve as a vital source of energy to fuel yourself through even the most intense workouts.
Onnit’s MCT is 100% coconut sourced and contains a high amount of lauric acid, an important nutrient for human optimization. In addition, by sourcing our MCT oil from coconuts, we prevent the deforestation of palm forests – a natural habitat for endangered orangutans.

So, hope this little Keto Hack helps out. I’ve used the Vanilla in my coffee, yogurt, and taken it straight up before a workout. If you do the buttered coffee thing, the vanilla is amazing in that. If you try this, leave a comment below or over at the Rich Man’s Gym Facebook page. Always love the feedback!