Fat-Burning Foods: High-Fat, Low-Carb Diet Basics

High-fat, low-carb diets are a popular approach to weight loss and improving health. This involves reducing the number of carbohydrates consumed and replacing them with healthy fats. The ketogenic and Atkins diets are types of low-carb, high-fat diets. Foods to include in this type of diet are eggs, oils such as olive oil, coconut oil, and avocado oil, fish, meats, full-fat dairy, nuts, and non-starchy vegetables. It is important to avoid foods that are high in carbohydrates, such as bread, pasta, starchy vegetables, and sweetened beverages.

High-fat, low-carb dairy products

Dairy products are a great source of calcium, and they can be included in a low-carb, high-fat diet. Here is a detailed list of some high-fat, low-carb dairy products:

Butter

Butter is a good source of fat and has been making a comeback as a health food, especially for those following a low-carb diet. It is best to opt for grass-fed butter, as it is higher in phytonutrients. Butter should be consumed with a meal and not as a meal on its own.

Cheese

Cheese is another excellent option for those on a low-carb diet. It is rich in fat and also contains protein, which can help you stay full for longer. There are hundreds of types of cheese, most of which are very low in carbs. For example, an ounce of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium. Other cheeses that are low in carbs include Monterey Jack, Swiss, cheddar, provolone, mozzarella, and feta.

Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are nutritious, high-protein foods. While they do contain some carbs, they can be consumed in moderation on a low-carb diet. Both yogurt and cottage cheese have been shown to decrease appetite and promote feelings of fullness.

Cream and Half-and-Half

Cream and half-and-half are very low in carbs and high in fat, making them ideal for a low-carb, high-fat diet. They are popular choices for adding to coffee or using in small amounts for cooking. However, it is best to consume them in moderation, as excessive intake may be linked to an increased risk of cardiovascular disease and stroke.

Ghee

Ghee, or clarified butter, is a good option for those who want the taste and benefits of butter but without the lactose. It is commonly used in Indian cooking and has a concentrated buttery flavour. Like butter, ghee is not considered harmful to health, contrary to previous beliefs.

Fatty fish and meat

Fatty Fish

Fish is considered one of the healthiest foods due to its high-quality proteins, vitamins, and healthy fatty acids. Fattier fish may be especially beneficial because of their higher content of omega-3 and vitamin D. Here are some examples:

• Salmon
• Tuna
• Anchovies
• Mackerel
• Sardines
• Herring
• Trout
• Halibut
• Snapper
• Cod

These fish can be prepared in a variety of ways, such as baking, grilling, or frying, and can be used in dishes like salads, soups, or keto plates.

Fatty Meat

When it comes to meat, opt for fatty cuts instead of lean ones. Here are some suggestions:

• Chicken (wings, breasts with skin, thighs)
• Lamb (loin)
• Beef (eye of round steak, top sirloin steak, filet mignon)
• Pork (tenderloin, chops, belly)
• Turkey
• Bison
• Veal

Meat can be prepared in various ways, such as grilling, roasting, or frying, and can be used in dishes like stews, meatballs, or burgers.

Remember, when following a low-carb, high-fat diet, it is important to choose unprocessed foods and monitor your portion sizes to ensure a balanced and nutritious diet.

Nuts and seeds

Pecans

Pecans are tree nuts with a great nutritional profile for keto. They are loaded with thiamine, magnesium, phosphorus and zinc, and are very low in carbs, delivering a little over 1 gram of net carbs per 1-ounce (28-gram) serving. They are also rich in soluble fibre, which has been shown to reduce blood sugar levels and improve other blood markers linked to heart disease. Pecans can be enjoyed as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken.

Brazil Nuts

Brazil nuts are large, low-carb tree nuts that are loaded with important nutrients. They are one of the best natural sources of selenium, with just one Brazil nut delivering over 100% of the recommended daily value. They are also high in fibre and low in carbs, with 3 grams of total carbs per 1-ounce (28-gram) serving. However, due to their exceptionally high selenium content, it is recommended to limit your intake to one to three Brazil nuts per day.

Macadamia Nuts

Macadamia nuts are highly nutritious and make a great addition to low-carb meal plans. They contain B vitamins, magnesium, iron, copper and manganese, and are rich in monounsaturated fats. They are very high in fat, making them perfect for the keto diet, with 4 grams of total carbs per 1-ounce (28-gram) serving. Several studies link macadamia nuts to improved cholesterol levels. Macadamia nuts are a perfect high-fat snack, and you can also buy keto-friendly macadamia nut milk, butter and flour.

Walnuts

Walnuts are not only low in carbs but also loaded with nutrients, including B vitamins, iron, magnesium, zinc, antioxidants and fibre. They are a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors such as high LDL (bad) cholesterol and blood pressure. A 6-month study showed that those on a low-calorie diet who ate 15% of their calories as walnuts had lower levels of total and LDL (bad) cholesterol, as well as greater reductions in blood pressure, than those on a standard low-calorie diet. Walnuts can be enjoyed as a snack or added to keto-friendly, low-carb desserts, salads or smoothies.

Hazelnuts

Hazelnuts are rich in heart-healthy fats, fibre, vitamin E, manganese and vitamin K. They are also low in net carbs and can be easily incorporated into a low-carb diet, with 5 grams of total carbs per 1-ounce (28-gram) serving. Hazelnuts are high in L-arginine, an amino acid that promotes heart health by improving blood flow and lowering blood pressure. Their smooth, buttery texture makes them well-suited for desserts, and they pair perfectly with high-quality dark chocolate. Hazelnut flour can also be used as a keto-friendly flour alternative.

Almonds

Almonds are low-carb nuts that pack a powerful nutritional punch. They contain vitamin E, magnesium, riboflavin, copper, phosphorus and manganese, and are high in protein, with 6 grams per serving. Research has shown that a diet rich in almonds promotes weight management and protects against diabetes, obesity and cardiovascular disease. Almonds are a versatile, convenient snack and can also be used to make other low-carb ingredients such as almond flour and almond butter.

Vegetables

Leafy greens and cruciferous vegetables have particularly low levels of carbohydrates, and most of their carbs consist of fiber. Broccoli, for example, has 6 grams of carbs and 2 grams of fiber per cup of raw broccoli. Similarly, asparagus has 7 grams of carbs and 4 grams of fiber per cup of cooked asparagus. Other cruciferous vegetables with low carb content include cauliflower and Brussels sprouts.

Other low-carb vegetables include zucchini, spinach, cucumbers, celery, tomatoes, radishes, onions, eggplant, cabbage, and artichokes. These vegetables typically have between 3 and 9 grams of carbs per 100 grams of their raw, unprocessed forms.

It is important to note that starchy root vegetables like potatoes and sweet potatoes are high in carbs and should be avoided or consumed in moderation on a low-carb diet.

Healthy oils

Canola Oil

Canola oil is one of the healthiest cooking oils as it contains a higher amount of omega-3 fatty acid than most other oils. Omega-3 fats are known to lower blood pressure and heart rate. It is great for sautéing, baking, and marinating.

Olive Oil

Olive oil is one of the most popular cooking oils and is a staple in many households. It is widely considered one of the healthiest oils available and is high in antioxidants called polyphenols, which offer additional heart-healthy benefits. Use extra-virgin olive oil, which is made from the first pressing of olives and generally the least processed and the highest in quality. Olive oil is great for sautéing vegetables or combining with balsamic vinaigrette for a salad dressing.

Peanut Oil

Peanut oil is made from unshelled peanuts and contains heart-healthy phytosterols—plant fats associated with lower cholesterol and cancer prevention. It is well-suited for deep frying, roasting, and sautéing due to its high smoke point.

Grapeseed Oil

Grapeseed oil is extracted from the seeds of grapes and is high in polyunsaturated fats and vitamin E. It also has a high smoke point, making it great for sautéing, stir-frying, or roasting.

Coconut Oil

Coconut oil is a unique plant-based oil made from coconut flesh. It is solid at room temperature due to its high saturated fat content, typically found only in animal fats. It has a relatively low smoke point of 350°F (177°C), making it more suitable for baking and low-heat cooking. One drawback is that it imparts a coconut taste to foods. Refined coconut oil has a higher smoke point of 450°F (232°C) but is more processed than unrefined coconut oil. Coconut oil is a great substitute for butter when baking and works well with recipes that use coconut flavoring.

Avocado Oil

Avocado oil is made from pressed avocados and has a rich, nutty flavor that complements sautéed and pan-fried foods. It has a high smoke point of approximately 500°F (260°C), making it ideal for creating extra-crispy fried foods. One drawback is that it is more expensive than olive and coconut oils.

Butter

Butter is a solid fat made from dairy cream and is used in cooking similarly to oil. It adds a rich flavor to dishes but browns and burns quickly, making it unsuitable for high-heat cooking.

Ghee

Ghee is made by heating butter and removing the milk proteins, resulting in a flavorful clarified butter that solidifies at room temperature. It is often used in Indian cooking and is suitable for those sensitive to dairy as the milk proteins are removed. Ghee has a higher smoke point than butter, making it better for high-heat cooking.

Frequently asked questions