The main difference between an Atkins low carb diet and a keto diet is the amount of fat you consume.
These high-fat low carb recipes will make sure you are metting your macros every day.
If you are not getting enough fat, you are following a low carb diet, not a keto diet.
A keto diet is a high-fat diet with at least 60% of calories derived from fat, 10% from carbs, and 20% derived from protein.
This article will dive deep into 10 high-fat low carb foods you can add to your diet that will help you with your weight loss and health goals.
Why High Fat Low Carb?
Ketones are the brain’s main alternative fuel to glucose.
Eating fat, even saturated fat, is not bad for you.
There are many studies showing that ketones could even help with brain degenerate problems such as Alzheimer’s.
Tell this to your neighbor, and they may think you are nuts. Eating a diet full of nuts, proteins, vegetables, and fats seems outlandish. Yet, eating a diet full of processed cheap carbohydrates seems perfectly “normal”.
Besides weight loss prevention of Alzheimer’s, some benefits of a ketogenic diet are
- Reduction in Migraines
- More energy
- Improved Skin
- Reduced Epilepsy
How to Eat More Fat
- Sprinkle fat sources throughout food.
- Cook with healthy oils
- Find high-fat recipes
- Eat snacks that are high in fat
Let’s get to it. Below are the top 10 high fat low carb foods
Unfortunately, coconut oil has been vilified by the American heart association because of its high saturated fat content.
Coconut oil is one of the healthiest foods on the planet and is amazing for the ketogenic diet.
Let me tell you why.
- It isn’t stored as fat on your body.
- Increases your energy
Coconut oil is made up of a large amount of MCTs which rapidly digest and turn into ketones QUICKLY.
Don’t take keto supplements, but take coconut oil and you will get a far greater benefit.
They are wonderful for fat boms.
3 delicious keto fat bombs made with coconut oil
Avocado is a green little piece of heaven. It’s also classified a fruit, but I consider it a gift from God.
Nearly 85% of calorie content in avocado comes from fat.
I personally replace my breakfast with avocados, and never feel hungry. It also provides you with tons of nutrients you need, and contains more potassium than bananas!
Combine avocados and eggs and you have a very nutritious meal.
3 low carb keto avocado recipes
Bacon is a health food.
Just kidding. You should eat bacon in moderation on a keto diet due to the curing process utilizing nitrates.
You can get nitrate free bacon, but remember it will still contain “naturally occurring nitrates”, which may be just as bad for you. The USDA does not count celery as a nitrate but as a natural flavoring.
It’s around 40% fat, and 60% protein.
When choosing a brand of bacon, make sure it is one without nitrates.
Best of all, you don’t have to feel guilty about eating bacon! It’s a guilt-free food on the keto low carb diet. This being said, do not make bacon a meal of its own. I have gotten carried away before, and have definitely made bacon and cheese my dinner before.
Use it as a garnish, or a side portion, but never as the main meal.
3 low carb high-fat food recipes
Eggs are a miracle superfood in a little shell and will supply you with the nutrients you need on a low carb high-fat diet.
Go for pasture-raised eggs to get the highest bang for your buck. The most nutrients in the smallest package. They are also extremely versatile and can be used in every meal and you will never get bored.
Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B2: 15% of the RDA
- Phosphorus: 9% of the RDA
- Selenium: 22% of the RDA
- Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc
There is a myth that the cholesterol in eggs is bad for you. It’s not. Eating eggs actually reduces “bad” cholesterol, and increases “good cholesterol”. Eat all of the eggs you want!
Always get with your doctor and get blood work done. Your reaction to eggs may differ from someone else’s reaction. Blood work is a measurable way to figure out the best eating habits for you.
3 low carb high-fat egg recipes
I love sardines. Thankfully they are allowed on a keto diet.
They are also filling, have short lives( less time to accumulate mercury), contain tons of healthy omega 3s, vitamin D, and other important benefits.
Don’t worry, if you can’t stand the smell there are other options.
Some common fish that are great for a low carb high-fat diet are
Do not think that you can eat unlimited amounts of fish. When you eat too much protein, your body will convert the extra protein into sugar which can raise your insulin, and be stored as fat.
That being said, when is the last time you binged on protein? Probably never.
Binges usually happen with high carb and high-fat foods, and no low carb high protein high-fat foods.
3 High Fat Low Carb Fish Recipes
Pecans are the highest fat and lowest carb nut. They are a perfect addition a low carb keto diet and will help you meet your macros.
Be careful not to overeat pecans, as they WILL stall weight loss due to the high-calorie content.
I have definitely eaten an entire bag at once, which was around 1,000 calories!
They are perfect on salads, in chicken salad, or eaten alone.
Walnuts are a good alternative to pecans if you want more volume for your dollar.
3 Low Carb high fat Pecan Recipes
Flaxseeds are full of flavor and fiber. They are a great addition to keto smoothies, low carb bread, or a replacement for flour.
They also have tons of benefits. This includes
- High in Fiber
- High in Omega 3s
- Lower Blod Pressure
- High-quality Protein
Eating intact flaxseeds do not help you, because your body cannot digest them.
3 high-fat low carb flaxseed food recipes:
When I lived in Turkey, olives were abundant everywhere in varieties that I had never been aware of.
They were plentiful and served at almost every meal ( even breakfast!).
I also never saw any obese people in Turkey. A coincidence? Maybe. Turkish and Greek people also had beautiful skin, nails, and hair.
There have been many studies on the Mediterranean diet, and olives seem to be the common denominator in low cancer and heart disease rates.
Besides all of these benefits olives also low carb, and high fat.
Use them as a replacement for breakfast, eat them as a snack, or eat them as a snack.
3 High Fat Low Carb Olive Recipes
Peanuts are not a nut, but a legume.
Many people are sensitive to peanut butter. It causes inflammation.
Thank goodness the majority of people are not sensitive to peanut butter.
There are tons of recipes
When buying peanut butter make sure you buy the kind without added sugar. It took me a while to adjust to this new peanut butter taste, but now I prefer it over peanut butter with added sugar.
3 high-fat low carb peanut butter recipes
Eating a high-fat low carb diet is not unhealthy. By choosing natural whole foods, you will increase your health.
There is a wrong way and a right way to follow the keto diet. Always choose high-quality ingredients over low-quality ingredients, don’t eat when you are not hungry, and drink plenty of water.