So you already decided to practice no sugar or keto diet? But confuse in choosing right high-fat low carb foods. We can understand your all confusion and curiosity and we will surely help you out by choosing the right high-fat low carb foods.
Let’s find out
- What is the keto diet?
- Why choose high-fat foods?
- List of top low carb high-fat food for the keto diet.
- Frequently Asked Questions
First, we should learn what keto diet is
What is the keto diet
Keto diet is also called no sugar no-carb diet. It is a famous diet to lose weight. As the name says itself in this diet you don’t have to consume carbs or any sugar products such as candies, carbonated drinks, and other sugar contained products. Although the keto diet not only benefits you by losing extra fat but also it drastically reduces the risk of diabetes, and Alzheimer’s diseases.
Why choosing high-fat low carbs foods
As mentioned earlier in keto diet you don’t have to consume any form of carbs.
Consuming a limited amount of carbs resulted in the shifting of your metabolism to a state called ketosis state. This carb reduction forces your body to depend on fat and change its main source of energy from carbs to fat when glucose is limited.
When you regularly consume carb-free meals your liver produces molecules called ketones molecules as an alternative source of energy.
Research has shown that the keto diet is much more effective than any fat limiting diet. Also, High protein high-fat diet reduces hunger and increases satiety which makes the high-fat diet a powerful weapon for losing extra body fat.
Now it’s time to know some top 30+ high fat low carb foods
Famous for their smooth, creamy structure and monounsaturated fat. Avocado is an excellent choice in the high protein low carb foods list. Avocados contain a lot of fiber. Also, it contains vitamins such as vitamin K, vitamin B, vitamin E, and Vitamin C.
Yes, you read right dark chocolate. Famous for their taste, dark chocolates (100 gm) contains around 7.87 grams of protein, 43.06 grams of fats. But keep in mind that your dark chocolate should be made from 70-72% cocoa and your dark chocolate chips should be made from 55-57% cocoa solids. Dark chocolate can be your ideal choice for a high-fat diet.
An excellent choice for high protein low carb foods diet. Chicken breast contains lean protein. You need to prevent your muscle mass in the keto diet. For non-vegetarians chicken breast can be your excellent choice.
Watermelons contain riboflavin, vitamin B-6, folate, magnesium, phosphorus, zinc, thiamine, niacin copper, manganese, selenium, pantothenic acid, choline, lycopene, and, potassium. Also Watermelons are an ideal low carb fruit. It also protects you from dehydration thus it’s the fruit you can include into your keto diet food list.
It is one of the best fatty food on this list. Fish contains a good amount of healthy fats and unhealthy fats. So it’s very important to choose fish which contain only healthy fats. Also, it contains a good amount of protein, Iron, Calcium, and magnesium. You can easily consume fish in your high protein high-fat diet. It’s the best high-fat low carb food
The reason why many experts suggest consuming a very small quantity of green vegetables is that it contains fibers. Which is a form of complex carbs. Carb free meals may cause indigestion. So it is necessary to take green vegetables like spirulina, spinach, broccoli, etc. Always keep in mind that you should consume only 5% of carbs in your daily calories.
Eggs are the most important thing in high protein low carb foods. Egg contains a lot of fat and lean protein (Egg white). High-quality protein makes them suitable for every carb-free meal. Also, it protected you from losing muscle mass in no sugar no-carb diet.
Nuts are high in fat and carb. So you need to choose the right nut in your keto diet food list. Some nuts also contain omega-3- fatty acids which are very important for you. Nuts like almonds, cashews, walnuts are high in healthy fats and low in carbs. You can easily consume these nuts in your carb-free meals.
Beef contains a lot of healthy fat and protein which are very important for you in a high protein high-fat diet. Also eating beef lowers your bad cholesterol level and increases good cholesterol levels as it contains Monounsaturated fat. These fats lower the risk of some heart diseases. Also, it contains zinc, iron, and other nutrients as well.
Bacon is high in fat, high in protein, and low in carbs. Adding bacon in your high protein high-fat diet is very crucial. You can add bacon in your omelet or any other high fat diet easily.
Flaxseeds are the best option for our vegetarian family to get Omega-3-fatty acids. It is high in fat and low in carb which makes them the best vegetarian high-fat foods in the keto diet. Always consume flaxseeds in grind form instead of taking flaxseeds as in raw form. Because it can pass your digestive system easily.
Made from milk. Butter contains high fat and some amount of protein also. Try to avoid adulterated and cheap quality butter. As it contains a lot of Trans fat or unhealthy fats which may make you sick. You can use butter easily in your high-fat foods diet and make them extra creamy and tasty.
Cheese is a dairy product. It is full of saturated fats, monounsaturated fats, and polyunsaturated fats. Cheese is the best option to add to your keto diet food list. Cheese contains almost 7 grams of proteins and 9 grams of fat in just 28 grams of cheese. Also, it contains vitamin A, vitamin C, vitamin D, calcium, iron, and cobalamin.
Full of antioxidants, blueberries are one of the top superfood presents on earth. It’s full of antioxidants that protect you from oxidative stress like cancer, inflammation, and other diseases. Also, it is full of vitamin K and manganese which makes blueberry best in the list of no carb foods.
Coffee contains caffeine. When consumed coffee with water makes your body use fat as an energy source which makes your body lose fat quickly. Also, it boosts your metabolism rate throughout the day. Avoid taking coffee with milk.
Isolate protein is derived from milk. It doesn’t contain any carbs or fats which makes isolate protein the best supplement in the keto diet food list. Avoid taking raw whey protein as they contain carbs and fats. Choose hydrolyzed whey protein if your budget allows you. Isolate protein contains all essential amino acids with the highest bioavailability which makes them the best supplement for protein till available on earth after eggs.
But always remember choosing the right protein with low carb and high bioavailability is the most important thing you should do. I preferred the ON (Optimum Nutrition) protein. Because it is 100% veg, low in carbs and high in protein and offers better protein and mixability.
Vegetables like cucumber may be a bonus for you as it contains fibers with less amount of other complex carbs, some little amount of vitamin K, vitamin A and magnesium. Additionally, cucumber contains a lot of water in it, which may prevent you from dehydration and other health problems in summer.
This is the best vegetable available around you for the keto diet. Also, tomatoes contain LYCOPENE, an antioxidant that gives them a red color. This antioxidant prevents you from any oxidative stress like inflammation and some types of cancer too. Additionally, tomatoes contain a lot of water which makes them perfect for summer to prevent you from dehydration and other health problems.
Also, tomatoes are a great source of vitamin A, vitamin k, folate, potassium, and vitamin C.
Spinach contains around 1 gram of complex carbs in 2 cups which makes spinach an excellent choice for the keto diet. It’s a great source of iron, magnesium, folate, protein, vitamin A, and some limited amount of calcium also.
Also called muskmelons. Cantaloupe is rich in vitamin A, vitamin C, vitamin K, and iron. Additionally, cantaloupe contains a lot of water in it which may prevent you from dehydration and other health problems in summer.
Best as high-fat low carbs foods. Olives are one of the best high-fat foods. You can consume olive as a keto snack.
It contains a lot of vitamin E, Sodium, Calcium, copper, and iron. Contains around 80% of water olives are the best food source of saturated fats, monounsaturated fats, and polyunsaturated fats. Olives are generally popular for their antioxidants properties, improving heart health problems properties, improving bone health properties, and cancer prevention properties.
Taking fibers in a keto diet is the most important thing you should do. Kale is an excellent source of fibers and it contains certain vitamins like vitamin A, vitamin C, vitamin B6, and certain minerals like iron, magnesium, and calcium. Avoid consuming too much as it contains a good amount of complex carbs too.
Generally famous for giving benefits like shiny hair, good skin, and lower blood cholesterol. Coconut oil is an excellent source of saturated fats as it contains around 60% of saturated fats. It would be better if you add coconut oil in your keto diet food list for your delicious keto recipes.
For non-vegetarian crab meat is the first choice in the keto diet food list. It is because it contains 0 carbs, some amount of fat, and is high in protein. Crabmeat is a great source of minerals like iron, cobalamin, calcium, and magnesium and a great source of vitamins like Vitamin C and vitamin B6.
Best as high-fat low carbs foods. Lobster contains omega-3 fatty acids that make your heart healthy and active. Also lobster contains a very small amount of fat, a high amount of good protein, and 0 grams of carbs. Also, it contains a good amount of iron, calcium, and vitamin A.
Yogurt originally derived from milk contains a good amount of protein and some amount of carbs and fats in a very low amount. It is a high probability that you will lose some amount of muscle mass in a keto diet. So you must refill your body with this high-quality protein. Also, yogurt contains a good amount of calcium, Cobalamin, Vitamin-B-6, and magnesium.
Broccoli is famous for its fiber content. It contains some amount of protein, a little number of carbs, and 0 amount of fats. Broccoli is an excellent choice of millions of people for weight loss and weight gain too.
Originally derived from china green tea is an excellent source of antioxidants that prevents you from any oxidative stress like cancer, inflammation, and other diseases. Green tea also helps you to boost the metabolism rate which will help you in losing fat.
Best as high-fat low carbs foods. The cream is a dairy product that contains approx 0% of carbs and some amount of fat and protein. As the cream is a dairy product it contains vitamins like Vitamin A, Vitamin K, vitamin E, and vitamin D. You can easily use cream in your low carb recipes for the keto diet.
Although vegetable oils are used for making food recipes. Vegetable oils contain 10% of saturated fats, 4.6gm of polyunsaturated fats, and 8 grams of monounsaturated fats which makes them perfect for the keto diet. You can easily prepare your keto diet recipes in vegetable oils. Avoid using vegetable oils that contain trans-fat or low-quality fat because it makes your body unhealthy and you don’t want to consume unhealthy fats in keto diet right?
Frequently Asked Questions
Cantaloupe is rich in Vitamin A, Vitamin C, Vitamin K, and iron. Additionally, cantaloupe contains a lot of water in it, which may prevent you from dehydration and other health problems in summer.
Vegetables like cucumber may be a bonus for you as it contains fibers with less amount of other complex carbs, some little amount of vitamin K, Vitamin A and magnesium. Additionally, cucumber contains a lot of water in it which may prevent you from dehydration and other health problems in summer.
This is the best vegetable available around you for the keto diet. Also tomatoes contain LYCOPENE, an antioxidant that gives them a red color. Also, this antioxidant prevents you from any oxidative stress like inflammation and some types of cancer too. Additionally, tomatoes contain a lot of water which makes them perfect for summer to prevent you from dehydration and other health problems.
Also tomatoes are a great source of Vitamin A, Vitamin k, Folate, potassium, and vitamin C.
Spinach contains around 1 gram of complex carbs in 2 cups which makes spinach an excellent choice for the keto diet. It’s a great source of iron, magnesium, Folate, Protein, Vitamin A, and some limited amount of calcium also.
Also called muskmelons. Rich in Vitamin A, Vitamin C, Vitamin K, and iron. Additionally, cantaloupe contains a lot of water in it which may prevent you from dehydration and other health problems in summer.
Hi all, I am Bhaskar- blogger, foodie, Entrepreneur, freelancer, fitness author, and Student. Start blogging since 2018 to achieve my all online dreams by sharing all facts and information about health and fitness. The only motto of my articles is to spread awareness and bust all myth regarding fitness by solid scientific proven facts and help people to achieve their dreamed fitness level.