Top 15 High Fat Low Carb Foods

The keto diet is at the peak of its popularity. On the Internet, you will find many publications, articles and instructions on how to follow it. Famous bloggers try it on themselves and share the results. However, many people are afraid of this meal plan due to the limitations it involves.

You can consume tasty, nourishing and varied foods and drinks on the ketogenic diet. But only some people know about it. See the high-fat-low-carb diet food list for the necessary information before using a new weight management program.

1. Salmon

Delicious and low-calorie salmon is a fantastic keto-friendly meal high in healthy fats. Salmon contains few carbs. But it has a lot of omega-3 fatty acids and vitamin D the body usually lacks. Salmon, a favorite fish of adults and children, is one of the fish species you can easily include in your diet.

Is salmon always effective for your diet? This question may seem strange, but only at first glance. According to many nutritionists, salmon is effective for healthy eating and weight loss. But it is high in protein. So, do not eat it too much.

2. Fatty beef

Beef is a must for most weight loss diets. Regarding high-fat-low-carb foods, you should choose grass-fed beef with white spots of intramuscular fat. The more fat, the more tender, juicier and tastier the meat.

Although beef contains animal protein and fat, a healthy human body digests it quickly and easily. It means the meat does not stay long in the gastrointestinal tract, reducing the liver’s burden.

Another quality of beef is that it has a beneficial effect on the digestive system. It is a helpful characteristic in bowel and stomach problems. The keto diet including meat by-products like liver or tongue will also be an excellent solution.

3. Pork belly

Pork is the most commonly consumed red meat in many countries. Usually, it is not recommended to use fatty pork in most weight-loss diets. But this is not the case.

A fatty piece of meat such as pork belly is an excellent, tasteful, low-carb meal. Fried pork belly with a crispy crust is high in fat, which is vital for the formation of ketones.

You can find various information about the nutritional value of pork. This food is a great source of many vitamins, minerals and microelements, such as:

• thiamine,
• selenium,
• zinc,
• vitamin B12,
• vitamin B6,
• niacin,
• phosphorus.

Properly cooked pork can be a good part of a healthy diet.

4. Olive oil

You can find olive oil in the best high-fat-low-carb food list. There are several reasons for this:

1. It contains no carbs and 100% fat.
2. It has monounsaturated fatty acids such as omega-9.
3. It helps reduce the risk of cardiovascular diseases.
4. It contains vitamin E, an essential antioxidant for preventing chronic diseases.

You can use it for salads and dressings. But it is not suitable for cooking in a pan or oven. Its smoke point is 180–190°C. It is the temperature at which the oil breaks down, forming harmful substances.

When selecting olive oil, always opt for organic, cold-pressed oils. Such plant oils as olive oil easily get rancid. So, store them in a dark glass bottle or a tightly closed tin container.

5. Avocado oil

Avocado oil has got popular recently. This food product has a pleasant nutty flavor. The oil is good for weight loss and general health.

Avocado oil has the following benefits:

• It is high in monounsaturated fats.
• It is rich in oleic acid (a very healthy fat).
• It has vitamins A, B, C, D, E, H, K and PP.
• It contains a lot of omega-7.

The fat content and composition of avocado oil are good enough for low-carb diets. And as with olive oil, it would be better to use it for salads and dressings. Store it in the right conditions so that it does not go rancid.

Moreover, avocado oil is also used in cosmetics because of its regenerating, protective, nourishing and strengthening effects. It protects and strengthens hair, nails and skin, even when used as a food product.

6. Avocado

Avocado is a small fruit with a bright green peel and a big stone. Almost any meal plan includes avocado, and for a good reason.

Avocado, which is a favorite fruit of many people, contains:

1. 17-20 g of fat per 100 g of the fruit.
2. Potassium, vitamin E, folic acid, oleic acid, etc.
3. Lots of dietary fiber.

The fruit has a high content of omega-9 fatty acids, which can reduce the risk of cardiovascular problems. Omega-9 prevents the formation of plaques in the blood vessels and helps lower blood pressure.

7. Eggs

Eggs are the universal superfood for keto meals. They are easy to store, easy to cook and inexpensive. Unlike some exotic foods, you can find eggs almost everywhere, which is also important.

Depending on the size, one egg contains about 5 g of fat, 7 g of protein and a variety of vitamins and minerals, namely:

• Vitamins А, В and D.
• Iron.
• Phosphorus.
• Calcium.
• Potassium.
• Selenium.

Eat organic eggs and dishes that keep the yolk liquid. Scrambled eggs with a ripe avocado are a good idea for a savory breakfast or afternoon snack.

For years, eggs were not considered as good as today because of their high cholesterol content. However, science and understanding of metabolism change every day. According to many recent studies, egg cholesterol has a minimal effect on bad cholesterol levels in the blood.

8. Cheese

When on the keto diet, it is recommended to consume foods with low lactose (carbs). For this purpose, you can use the following kinds of cheese:

Parmesan.
Cheddar.
Gouda.
Blue cheese.

Aged cheese contains a lot of saturated fats and few carbs (bacteria convert lactose during production and ripening). It is also a good source of protein.

Consider the type and quality of your food. Do not eat:

Spray cheese.
American cheese slices for burgers.
Since the diet implies high fat consumption, do not use low-fat cheese.

9. Hemp seeds

To diversify your meal plan, you should use various foods and ingredients, even those you have not used before. For example, you can take the advice of nutritionists and add hemp seeds to your diet.

These seeds have a lot of unsaturated fatty acids and protein, as well as vitamins and minerals (for example, calcium, iron, potassium, and vitamin E), which makes them a healthy food for the ketogenic diet. Hemp protein also contains plant-derived amino acids, which are essential for muscle growth and tissue repair.

You can find this product as a powder or ground seeds in organic food stores. It has an earthy, nutty taste and is excellent for cocktails, smoothies, and pastry.

10. Sunflower seeds

If you’re on a high-fat-low-carb diet, a vegan, or want to diversify your diet, sunflower seeds are a great addition to it due to the variety of essential vitamins and minerals they contain.

If you include sunflower seeds in your diet, you will provide your body with elements such as magnesium, healthy fats, fatty acids, phosphorus, proteins, calcium, vitamin E and potassium.

Since sunflower seeds have lots of fat, using them as an essential part of your diet can effectively start and maintain ketogenesis.

11. Butter

Butter is a concentrate of milk fat. Butter with a fat content of about 80% will be a great source of fat for the ketogenic diet. Moreover, it adds satiety and flavor to dishes like no other fat.

Butter is rich in vitamin D helping absorb and retain calcium in the bones. Vitamin D improves muscle metabolism and takes care of our immunity by activating its defense systems.

Butter has long been associated with an increased risk of cardiovascular diseases. According to the last studies, using this food does not significantly affect the risk of heart problems.

12. Mutton

All your family can enjoy keto dishes made of mutton. The meat goes well with other foods and is great for daily consumption and holiday meals.

Mutton is delicious and has many benefits for our body. It contains zinc, phosphorus, manganese, selenium and other vital microelements.

It also has vitamins B12, B6, B5, B3, B2, and heme iron. Heme iron is much better absorbed than non-heme iron found in plants and grains. The iron is involved in the process of cell division. It is an essential component of hemoglobin, which is responsible for transporting oxygen from the lungs to the body’s cells.

13. Lard, tallow and bacon

Fat should make up more than 70% of the ketogenic diet. Otherwise, ketogenesis cannot be started. Using bacon, lard, and tallow will help you achieve this goal and succeed in your weight loss program.

Animal fats are vital for the absorption of fat-soluble vitamins A, D, E, and K, which help support your immune system. Depending on the type, fats are high in nutrients and offer many health benefits.

Lard and tallow are excellent solutions for the low-carb diet when they come from grass-fed animals. Most kinds of lard remain stable when heated to very high temperatures and release fewer harmful substances than many plant oils. For this reason, they are used in cooking many dishes, giving them a unique rich taste.

14. Nuts

Nuts are very different from each other. But most contain plenty of healthy substances, including omega-3, resveratrol, flavonoids, fiber, selenium, manganese, vitamin E, copper, ellagic acid, antioxidants, etc.

Different nuts have various nutritional values and macronutrient content. If you follow a keto-style meal plan, always use higher-fat nuts, such as:

• Cashew.
• Macadamia.
• Almond.
• Pistachios.
• Walnuts.

You should eat various nuts to get the most health benefits.

15. Olives

Olives are a common element of the Mediterranean and many other diets. They are good as a starter and are also used in various dishes.

Olives contain:

• Vitamins Е, К, D, B, А.
• Antioxidants.
• Microelements: calcium, iron, potassium, zinc, sodium, magnesium, copper, etc.
• Anti-inflammatory substances.
• Unsaturated fatty acids.

Healthy nutrition is vital for diet and good health. You should use many foods in your diet, including such tasteful and healthy ones as olives.

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