High Fat Low Carb Food List – Overview
Low-carb high-fat diets are gaining popularity worldwide. The goal is to reduce the intake of sugars and switch to healthy fats as a source of energy.
This is quite an effective strategy for people trying to lose weight.
If you have decided to stick to such a diet, here are some food options to consider:
1. Dairy Foods
Butter – 84g of fat, 0.1g of carbs, 0.8g of protein per 100g
Butter consists of more than 80% of fat and contains zero carbs. The calorie content is high, more than 700 kcal/100g.
Perhaps the best option is grass-fed butter, which is proven to be richer in nutrients and healthier.
Cheese – 35g of fat, 3g of carbs, 25g of protein per 100g
Out of a hundred types of cheese, most are low in carbs and high in fats and proteins.
Plain greek yogurt – 1 g of fat, 4g of carbs, 17g of protein per 100g
Plain greek yogurt fulfills our criteria in terms of carb content, helps you feel full longer, and decreases appetite.
Cottage cheese – 5g of fat, 3g of carbs, 12g of protein per 100g
Has the same positive effects as yogurt. You can always combine it with low-carb fruits to make your diet more diverse and vitamin-rich.
Eggs – 5g of fat, 0.5g of carbs, 6.5g of protein per egg
Eggs are one of the healthiest foods you can eat. A whole egg contains less than 1 gram of carbs and plenty of protein and fats.
Multiple studies suggest that eggs reduce LDLs (“bad cholesterol) and increase the number of HDLs (“good cholesterol”).
Antioxidants in eggs protect your eyes and body from oxidative stress. Be sure to eat the yolk and white to get full benefits.
Fish – 14g of fat, no carbs, 21g of protein per 100g of salmon. This is the best source of healthy fats. Numerous studies have proved the positive effects of omega-3 fatty acids.
Tuna, salmon, trout, mackerel and sardines are on a keto-friendly food list. Feel free to enjoy.
Shellfish – 5g of fat, 7g of carbs, 24g of protein per 100g of mussel. The carb content of different shellfish varies but it’s generally under 5 grams per serving.
While being an excellent source of protein, virtually all types of meat contain no carbohydrates. Fat content differs. According to a nutritionist, these are some meat types that are extremely rich in fats:
Prime rib – 34g of fat, no carbs, 20g of protein per 100g
Beef rib – 28g of fat, no carbs, 25g of protein per 100g
Pork rib – 24g of fat, no carbs, 20g of protein per 100g
Pork shoulder – 21g of fat, no carbs, 25g of protein per 100g
Ground lamb – 20g of fat, no carbs, 20g of protein per 100g
Ground turkey – 17g of fat, no carbs, 20g of protein per 100g
Other options include:
Pork rinds – 35g of fat, no carbs, 65g of protein per 100g. They are composed entirely of protein and fat.
Bacon – 32g of fat, 1g of carbs, 30g of protein per 100g. Like other processed meats, this delicious food can not be listed as a healthy product but can still be added to your high-fat, low-carb diet occasionally.
Poultry – 15g of fat, no carbs, 30 g of protein per 100g of chicken thighs. Poultry is an excellent source of proteins. Fat content varies: skin, wings and thighs are the richest sources of fat.
Nuts benefit your heart and brain since they are rich in healthy fats. Here are some popular nuts and their contents.
Remember that most of the carbohydrate content here is in the form of fiber and therefore is not absorbed.
Almonds – 52g of fat, 20g of carbs (4 g of sugars), 20g of protein per 100g
Walnuts – 65g of fat, 14g of carbs (3 g of sugars), 15g of protein per 100g
Cashews – 45g of fat, 32g of carbs (5 g of sugars), 15g of protein per 100g
Pistachios – 65g of fat, 14g of carbs (3 g of sugars), 15g of protein per 100g
Brazil nuts – 45g of fat, 27g of carbs (7 g of sugars), 21g of protein per 100g
Pecans – 73g of fat, 14g of carbs (4g of sugars), 9g of protein per 100g
You can also eat nut butter without added sugar. They possess the same benefits.
Coconut oil – 90g of fat, no carbs, no protein per 100g. Coconut fits perfectly into our list. According to a study it can be used to battle abdominal obesity.
Including coconut oil in your diet can reduce your waistline without any additional changes.
Olive oil – 98g of fat, no carbs, no protein per 100g. It is a rich source of monounsaturated fats and protects our hearts from various diseases. You can use it for low-heat cooking, or add it to salads or other dishes.
6. Fruits and vegetables
You can hardly find fruits or veggies rich in fats except for avocados. But there are plenty of them low in carbs. So you can still add them to your high-fat low-carb diet.
Avocados – 14g of fat, 8g of carbs(0.7g of sugars), 2g of protein per 100g. Avocados are beneficial to the heart and metabolism. Most of the fat found is healthy.
Olives – 11g of fat, 6g of carbs(no sugars), 1g of protein per 100g. Have the same benefits as olive oil.
Low carb fruits – strawberries, kiwi, green apples, tomatoes, plums, apricots, grapefruits. Non-starchy veggies – Spinach, kale, broccoli, cauliflower, asparagus, cucumber, celery, garlic, cabbage
Dark chocolate – 31g of fat, 35 g of carbs, 4g of protein per 100g
Let’s conclude our list with some candy. The amount of fat and carbs are equal here.
Considering that it positively affects your blood pressure, cholesterol levels, and brain function and has anti-inflammatory effects, it would be a great idea to include dark chocolate in your meal plan.
Gvantsa Qvariani is a medical doctor, DTMU graduate, an American MD program based in Georgia. Gvantsa has spent the last 6 years studying and practicing medicine in Georgia and other parts of Europe. She is active in medical researches, scientific conferences, various medical projects and so on. She is specialized in writing medical content based on newest studies from most reliable sources.