High Fat, Low Carb seems to be the all the rage at the moment as the Keto diet gains momentum and is considered as one of the most widely accepted diets for rapid weight loss at the current time. It is true, many people are trying it and with high levels of success. I have personally been adopting this way of eating for the last 10 months and have experienced a7kg(15lb) drop in weight which was actually my goal, so it really does work.
But what exactly is High Fat, Low Carb food. Previously we have been told to avoid foods that are High in Fat as it was deemed to be unhealthy but currently this theory is being turned on its head by many of the industry professionals who actually believe that this theory has been wrong for years. There was a case in South Africa where Professor Tim Noakes, a scientist from the University of Cape Town challenged the status quo regarding nutrition by recommending a mother wean her child onto Low Carb, High Fat foods, in particular meat, following initial breastfeeding. It caused outrage within the medical community and Noakes was challenged on his seemingly unprofessional conduct, but following a lengthy court case Noakes was acquitted of any wrong doing. He presented a lot of evidence demonstrating that there was absolutely no health risks associated with his recommendations. Quite an amazing revelation and you can watch the post verdict interview with Professor Noakes here.
If you are seriously considering a High Fat, Low Carb diet plan then there are 6 Essential High Fat Low Carb Foods that you should build your diet around and you will be amazed by their health benefits.
Fat: 15g Carbohydrate 9g (based on an average sized avocado)
Avocados are a perfect High Fat, Low Carb food. Not only is the fat content high but they consist of heart healthy monounsaturated fats. They are incredibly nutritious, packed with many key nutrients. An average Avocado contains more potassium than a Banana which is something I also found surprising as I had always thought of Bananas as the potassium kings of the food chain. Although aside from potassium Avocados are also packed with a lot of fiber as well as vitamins C, B5, B6, E and K. Therefore why would you not want to include Avocados into your daily eating routine?
Fat: 11g Carbohydrate 0g (based on 100g portion)
Good old-fashioned Eggs. There is nothing better than a plate of eggs for breakfast. Eggs are a great source of protein and with absolutely zero carbohydrates you can enjoy them also as a High Fat Low Carb snack throughout the day. Eggs also have the added bonus of zero sugar and are a good source of vitamin A and C. If you want to increase your fat intake ensure you cook the eggs in butter to give you that extra boost or if you really want to spice up your metabolism why not try Mexican Scrambled Eggs. Whichever way you prefer them Eggs are a must and very quick to prepare.
Fat 35g Carbohydrate 0g (based on 100g portion)
There is a reason that T-Bone Steaks are so juicy and delicious. It is due to the fact that there is whopping 35g of fat (average 110g portion) making it the ideal High Fat, Low Carb choice. Your steak will also give you a sizeable shot of Vitamin B6, B12 and is also high in Iron. However, if you are looking for the best option it is recommended to only consume grass fed organic meat to ensure you are not getting any freebies such as animal antibiotics or other unsavoury chemicals that can be fed to cattle in certain breeding facilities.
Fat 7g Carbohydrate 0g (based on 100g portion)
Salmon is more of a high protein that high fat option with around 20g of protein per portion but salmon is classified as an oily fish providing you with healthy omega 3 fatty acids which are considered to be very healthy. Salmon is also a great source of Vitamins A, B1, B2, B3, B5 and B6 not to mention that it is packed full of minerals such as Magnesium, Phosphorus, Potassium, Iron, Zinc and more. Salmon is also a very versatile food, it can be eaten raw as sashimi or grilled, fried or whatever takes your fancy. It is highly recommended to try to eat only wild salmon in order to avoid any potential toxins associated with farmed salmon.
Extra Virgin Olive Oil
Fat: 100g Carbohydrate 0g (based on a 100g amount)
I don’t think it is any secret that Olive Oil has many health benefits. Certainly it is celebrated worldwide as the healthy option. Similar to Avocado, Olive Oil has high levels of Monounsaturated Fat (73g/100g) which is in the good heart healthy range of natural fats. In addition, Olive Oil contains Vitamins E and K as well as Omega 3 and Omega 6 polyunsaturated fats. The benefit of Extra Virgin Olive Oil versus, for example, Vegetable Oils is that the oil is extracted using cold pressing techniques whereas with many vegetable oils use high heat extraction. This process can damage their Omega 6 fats content which when consumed can cause inflammation within the body and be potentially harmful to cell membrane structures.
Fat: 75g Carbohydrate 14g (based on a 100g portion)
Macadamia Nuts should be the type to choose when considering a snack. They have the highest fat content of all nuts and even though the carbohydrate level is not so incredibly low the fat to carb ratio is of a good level. Again Macadamia Nuts are high in Monounsaturated Fats, they contain high levels of fiber and are packed with so many Vitamins and Minerals that their health benefits are huge. However, one point to note when following a High Fat, Low Carb diet is to only eat nuts in moderation as they have quite a high calorie content. You will also find that the consumption of a lot of nuts can leave you with constipation. The only drawback with Macadamia Nuts is that they tend to be quite expensive so if you want to save a bit of money then opt for Pecan Nuts which come a very close second (71g fat – 14g Carbohydrate).
The good news about High Carb, Low Fat food is that you will hardly ever feel hungry. The high levels of fat will ensure you are kept fuller for longer so you won’t be reaching for that sweet snack in the afternoon. You will also be nourishing your body with a good balance of vitamins and minerals. Eating these kinds of food will ensure that you keep your body in Ketosis, which is the state where your body starts to burn fat for energy as a pose to glucose which the normal state when following a high carbohydrate based diet.
I hope that you have found this information useful and if you have any stories to share about your experiences with High Fat, Low Carb foods or you have any questions please drop me a line below.
Bon appetit !