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10 High Fat Low Carb Foods


Fat has been given a reputation as a ‘destroyer of health’ since time immemorial.

However, the recent idea of fat is a modified notion that states that fat may be a part of your well-balanced diet if you make sure of its quality and source.

Moreover, a diet high in fat and low in carbs also referred to as the keto diet, may even help you to attain several fitness-related goals.

Also, a reduction in the number of carbohydrates and addition of the unsaturated fats could positively affect energy levels, mental functioning, and weight loss

A low-carb high-fat diet also referred to as LCHF, may help your body to use the ketones from fat for energy instead of depending on glucose.

When you eat low-carb and high-fat foods, your body may be compelled to use the fat stored as fuel and hence could help in weight loss.

However, science may not always substantiate the safety of the low-carb high-fat diet.

When you eat a diet that is high in fat and protein, you may feel full faster as compared to when you consume only carbohydrates like simple carbohydrates.

Moreover, consuming a low-carb, high-fat diet may even help to reach certain health conditions.

Besides, it could have a positive effect on certain cancers, heart disease, Alzheimer’s disease, and type 2 diabetes.

High Fat Low Carb Foods

Here’s a list of the high-fat low-carb foods which you could include in your diet to assist in your weight loss process or even in certain other medical issues.

  1. Salmon

    Due to a high concentration of omega-3 fatty acids, Salmon may be one of the most high-fat foods that could improve[1] your heart and brain health.

    Apart from amplifying the fat content in your body, salmon may also keep your blood oxygenated and boost your energy levels.

    Since your body cannot make the essential fatty acids, you could get the required amount of these acids from salmon.

    Apart from this, salmon can help you maintain adequate stores of vitamin B12, which is important for maintaining cellular function.

    So all you have to do is to eat four to six-ounce portions of salmons twice a week to reap its benefits.

    In case you have time, you can prepare Salmon Curry using fresh salmon. But if you are traveling, then you may even carry canned salmon that might have similar health benefits.

    Salmon has approximately[2] 15 grams of fat, 1 gram of carbs, and 280 calories.

  2. Pork Belly

    Packed with myriad important micronutrients, Pork belly is a carb-free food item that is loaded[3] with fat.

    Moreover, pork belly is even an economical source of high-quality animal fat and protein.

    In case the pork belly is pasture-raised, it could be a good source of vitamin D.

    Vitamin D could aid[4] in maintaining an optimum amount of calcium and phosphorus levels that may help in maintaining bone mineral density.

    You may even get the Omega three fatty acids, selenium, and vitamins from this ingredient.

    However, sometimes you may consume the cured and smoked form of pork belly, referred to as bacon.

    Though bacon is a good source of low-carb and high-fat content, it could contain nitrates in it.

    If you consume bacon in high amounts, then the overconsumption of nitrates could lead[5] to various issues.

    So to evade any adverse impacts, you may consume bacon in limited amounts and instead opt for fresh pork belly.

  3. Olive Oil

    With high quantities of vitamin E and vitamin K, olive oil could be considered one of the least processed cooking oil.

    Vitamin E could help[6] in enhancing the immune system and may have various antioxidant properties.

    Vitamin K on the other hand could promote[7] healthy bones and may also play a vital role in blood clotting.

    Olive oil, especially extra virgin olive oil might be the ideal high fat, low carb food item to add to your diet.

    Moreover, when you opt for this oil, instead of the simpler oils like canola or corn oils, you could be getting even more nutrients.

    The nutty flavor of olive oil serves as the cherry on top of the cake and makes it ideal for dressings, salads, marinades, and even to top on sauces.

  4. Lamb

    Packed with a plethora of antioxidants and crucial nutrients, lamb is another great low-carb, high-fat food for you if you are a non-vegetarian.

    The zinc present in this ingredient could help[8] your body to synthesize some important hormones like testosterone.

    Moreover, the glutathione present in this ingredient may even truncate[9] your insulin resistance and the risk of autoimmune diseases.

    At the same time, this antioxidant could even curtail the severity of the symptoms related to Parkinson’s disease.

    The presence of healthy trans fats referred to as conjugated linoleic acid (CLA) in lamb adds more benefit to your high-fat low-carb diet.

    When compared to other meat, lamb provides CLA in greater amounts along with benefits like [10]improved immunity and bone formation, treatment of diabetes, and growth of lean muscle mass.

  5. Eggs

    With an ideal whisk of minerals,[11] carotenoids, fat, and protein, eggs are a convenient food item to include in your high fat, low carb food diet.

    The right blend of different nutrients[12] in this ingredient could help to boost your immunity.

    Besides providing you healthy fats and proteins, eggs or even a good source[13] of choline.

    Choline is a crucial nutrient that is related to synthesizing DNA and hence could support brain development in infants.

    Another advantage of including this item in your diet is that it is quite easy to prepare and versatile.

    You could prepare a quick breakfast scramble or even a delectable egg omelet loaded with other high-fat protein ingredients and low-carb veggies.

  6. Avocados

    With 12.8 grams of carbs and 22 grams of fat, you could get around[14] 240 calories from a medium-sized avocado.

    Not only this, but the creamy and mild texture of avocados makes them a versatile ingredient[15] for a plethora of recipes.

    You may whisk this ingredient with other high-fat and low-carb foods to make delectable dishes.

    If you want to reap the benefits of the healthy fat content in the avocados, then you could consume ½ to one medium-sized avocado for your daily serving.

  7. Mozzarella Cheese

    Following a high fat, low carb diet doesn’t mean you have to include all the boring items in your list.

    So an interesting ingredient to add to this diet that could entice your taste buds is mozzarella cheese.

    Concocted from Buffalo milk, mozzarella cheese is an Italian cheese that could have a great content of protein and calcium in it.

    Apart from this, just a 100-gram serving of this cheese may provide[16] you with 22.1 grams of fat.

    Since mozzarella cheese has a high content of zinc, biotin, and potassium in it, it could ameliorate your overall health.

    Moreover, the moderate and mild flavor of this cheese makes it quite versatile, and you could add it with other high-fat foods or even eat it as a snack.

  8. Sunflower Seeds

    Sunflower seeds are eaten raw since time immemorial due to their nutty flavor.

    Besides the flavor, these seeds have a high content of different nutrients like folate, copper, manganese, healthy fats, and pantothenic acid.

    Due to the versatile flavor of the ingredient, you could add them to a wide array of recipes, be it sweet or savory.

    Moreover, you may get a whopping amount[17] of 49.8 grams of fat from a 100 -gram serving of this Ingredient.

  9. Coconut Oil

    Since coconut oil can ease your transition to the metabolic state of ketosis, you could include it in your low carb high-fat diet.

    54% of the fat in coconut oil includes a type of saturated fat referred to as medium-chain triglycerides.

    Coconut oil contains[18] minerals and vitamins in small amounts and is a complete source of fat.

    These triglycerides may be transported to the liver, where they are metabolized into ketones.

    So all you have to do is to replace your regular oil with coconut oil while creating different recipes.

  10. Butter

    Though butter has gained the reputation of being a source of unhealthy fat, it is quite a healthy item.

    You may include this ingredient in your high fat, low carb right because it is a good source[19] of fat-soluble vitamins like vitamin A, Vitamin E, and calcium.

    Calcium and butter could help to ameliorate your bone strength and on the other hand, vitamin A could provide certain benefits to your skin health.

    Moreover, vitamin E in butter may serve[20] as an antioxidant and support your healthy heart.

    If you add a tablespoon of butter to your recipes or use it as a spread, then it could provide you with 11 grams of fat, zero carbs, and 100 calories.

Let Us Wrap It Up

Thus, these are the different high fat, low carb foods that you could include in your diet to support your weight loss process.

Apart from helping you in your ketosis process, these food items may even provide you with a plethora of other health benefits.

So you could try out different recipes using these foods and prep meals ahead to evade munching on unhealthy snacks during your hectic days.

But it is crucial to know that you may experience certain physical discomfort[21] when you shift from your normal diet to a high-fat low-carb diet.

However, these effects may be short-lived and your body may get used to the new diet gradually.

As a safety measure, when you adhere to your high fat, low carb diet it is always good to consult your physician according to your specific requirements.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Vitamin B12. Available from https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
  2. Salmon, raw. Available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098960/nutrients
  3. Jee-Hwan Choe, Han-Sul Yang, Sang-Hoon Lee, et al. Characteristics of pork belly consumption in South Korea and their health implication. J Anim Sci Technol. 2015; 57: 22.Published online 2015 Jun 9. doi: 10.1186/s40781-015-0057-1
  4. Joseph L Shaker and Leonard Deftos. Calcium and Phosphate Homeostasis. Last Update: January 19, 2018. Available from https://www.ncbi.nlm.nih.gov/books/NBK279023/
  5. Peter M. Lee; Valerie Gerriets. Nitrates. Last Update: July 13, 2021. Available from https://www.ncbi.nlm.nih.gov/books/NBK545149/
  6. Vitamin E. Available from https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
  7. Vitamin K. Available from https://ods.od.nih.gov/factsheets/VitaminK-Consumer/
  8. A S Prasad, C S Mantzoros, F W Beck, et al. Zinc status and serum testosterone levels of healthy adults. Comparative Study. Nutrition. 1996 May;12(5):344-8.doi: 10.1016/s0899-9007(96)80058-x. Available from https://pubmed.ncbi.nlm.nih.gov/8875519/
  9. Ismail Hakki Kalkan and Murat Suher. The relationship between the level of glutathione, impairment of glucose metabolism and complications of diabetes mellitus. Pak J Med Sci. 2013 Jul-Aug; 29(4): 938–942. doi: 10.12669/pjms.294.2859
  10. Sanjay Basak and Asim K. Duttaroy. Conjugated Linoleic Acid and Its Beneficial Effects in Obesity, Cardiovascular Disease, and Cancer. Nutrients. 2020 Jul; 12(7): 1913.Published online 2020 Jun 28. doi: 10.3390/nu12071913
  11. Jose M. Miranda, Xaquin Anton, Celia Redondo-Valbuena, et al. Egg and Egg-Derived Foods: Effects on Human Health and Use as Functional Foods. Nutrients. 2015 Jan; 7(1): 706–729. Published online 2015 Jan 20. doi: 10.3390/nu7010706
  12. Sophie Réhault-Godbert, Nicolas Guyot, and Yves Nys. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients. 2019 Mar; 11(3): 684. Published online 2019 Mar 22. doi: 10.3390/nu11030684
  13. Eggs. Available from https://www.hsph.harvard.edu/nutritionsource/food-features/eggs/
  14. Avocados, raw, all commercial varieties. Available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  15. https://www.hsph.harvard.edu/nutritionsource/avocados/
  16. Cheese, mozzarella, whole milk. Available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170845/nutrients
  17. Seeds, sunflower seed kernels, dry roasted, without salt. Available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170563/nutrients
  18. Coconut Oil. Available from https://www.hsph.harvard.edu/nutritionsource/food-features/coconut-oil/
  19. 11Fat-Soluble Vitamins. https://www.ncbi.nlm.nih.gov/books/NBK218749/
  20. Vitamin E. Available from https://www.hsph.harvard.edu/nutritionsource/vitamin-e/
  21. Jennifer T Batch, Sanjay P Lamsal, Michelle Adkins, et. al. Advantages and Disadvantages of the Ketogenic Diet: A Review Article. Cureus. 2020 Aug; 12(8): e9639. Published online 2020 Aug 10. doi: 10.7759/cureus.9639

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