The purpose of following a low carb lifestyle is to put the body into a state of ketosis where the body relies on burning fat for fuel instead of glycogen stores (sugar).
Top Benefits for following a lower carb, higher fat lifestyle include:
- Increased weight loss by burning body’s stored fat
- Decrease hunger associated with carb-heavy diets
- Increased satiety (feeling full)
- Decreased inflammation
- May increase immunity
Proteins, fat and carbohydrates are all a part of the macronutrients (macros) that play a vital role in your body’s health.
Proteins
Protein is an integral part of a low carb diet. Having protein in your diet helps with muscle repair and growth, maintains healthy skin, hair, nails, and bones as well as our internal organs and creation of hormones and enzymes. Various research shows that aiming for 20-30 grams of protein per meal is sufficient for a low carb diet.
Carbohydrates
Most low carb diets focus on consuming fruits and vegetables versus foods like rice, bread, and potatoes to name a few. Most of your carbohydrates when trying to burn fat as a fuel source will revolve around vegetables and some fruit.
Fats
Adequate amounts of healthy fat is necessary for optimizing our metabolic rate. Foods that have fat occur naturally and have been processed on a small basis are the safest bet.
If you’re new to this new way of eating, here are some of the top 70+ foods you can consume on a low-carb, high fat diet
Beef
- Ground beef
- New York steak
- Filet
- Rib-eye steak
- Strip Steak
- Flank Steak
- Sausages
Pork
- Tenderloin
- Chops
- Country-style ribs
- Baby back ribs
- Sausages
- BACON!!!
Fish
- Salmon
- Cod
- Whitefish
- Catfish
- Tuna
- Herring
- Trout
- Sardines
Shellfish
- Shrimp
- Clams
- Oysters
- Prawns
- Lobster
- Mussels
- Scallops
- Crab
- Octopus
Lamb
- Rack of lamb
- Chops
- Roast
- Ground lamb
Turkey
- Whole turkey
- Turkey breast
- Turkey leg
Game meat
Eggs
Tofu
Chicken
- Whole chicken
- Breast
- Tenderloin
- Wings
- Thighs
- Ground chicken
Veggies
- Arugula
- Asparagus
- Bell peppers
- Broccoli
- Cabbage
- Cauliflower
- Celery
- Eggplant
- Spinach
- Radishes
- Mushrooms
- Kale
- Green beans
- Zucchini
Dairy
- Whipping cream
- Heavy whipping cream
- Full-fat Yogurt
- Full-fat sour cream
- Half and half
- Organic grass-fed butter
- Cream cheese
- Cheddar cheese
- Mozzarella cheese
- Parmesan cheese
- Swiss cheese
- Colby cheese
- Blue cheese
- Havarti cheese
- Crème fraîche
Fruit
- Tomatoes
- Watermelon
- Coconut
- Apricot
- Cantaloupe
- Strawberries
- Blackberries
- Raspberries
- Lemons
- Limes
- Avocado
Nuts and Seeds
- Almonds
- Pine nuts
- Peanuts
- Chia seeds
- Sunflower seeds
- Pistachios
- Macadamia
- Brazil
- Pecans
- Walnuts
- Hazelnuts
- Flax seeds
Dairy products
- Olive oil
- Coconut oil
- Avocado oil
- Nut sources
- High-fat meats
- Lard
- MCT Oil
Interested in learning more around this lifestyle and how it can really impact your overall well-being? Check out the image below!
Learn More About the Study in this Video
