When starting a Low Carb, High Fat lifestyle the focus of your diet is on the 3 macronutrients (Carbohydrate, Protein and Fat) and the quality of your food. In this article we will be looking at Fat.
The consumption of fat has been so vilified to the point where people actually have a “fat-phobia”. If your goal is weight loss then the greatest percentage of your calories should come from fat. This sounds like an easy task but in realty trying to eat 70% or more fat in relation to protein and carbohydrate can be quite challenging. In part because we have forgotten what good sources of fat are.
As always we advocate that your food be unprocessed and as close to its original source as possible.So what types of food should be considered “processed foods”?
- Canned foods
- Foods containing preservatives, colourants and flavourants.
- Foods with ingredients that you do not recognise or can’t pronounce (first find out what those items are)
- Reconstituted food products – Food that is made of up various other types of food (viennas, meat rolls)
- Any product where Fat has been removed and replaced with other ingredients (Low-Fat products)
What might these foods look like?
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Back to the Fat. What does easily accessible high food fat look like?
Double Cream Greek Yoghurt
Double cream yoghurt is high fat and can be eaten any time. Great for breakfast and snacks. Be creative with this and mix in your favourite berries and nuts.
Sour Cream
Sour cream is also a very versatile ingredient. This is great for a base in sauces or used as a dip with some veggies or bacon.
Cream
Replace milk in your diet, which contains lactose, with fresh cream. Tastes great in coffee.
Avocado’s
Eat avocado's when they are in season. Its awesome when added to any salad.
All grass fed red meat with good fat content
As far as possible eat red meat that comes from grass fed animals. This is typically meat labelled free range.
Cheddar Cheese
Any cheese fits well into a low carb, high fat lifestyle. Read the nutrition label carefully and make sure the cheese you buy is preservative and additive free.
Coconut Oil
Coconut oil comes in 2 varieties. Extra Virgin Coconut Oil and Extra Virgin Cold Pressed Coconut Oil.
Extra Virgin Coconut Oil is great for cooking.
Extra Virgin Cold Pressed Coconut Oil is a bit more expensive than the non cold pressed variety. It does retain its coconut taste.
Almonds
Makes a good snack. But be careful with this as its easy to over consume.
Macadamia Nuts
Pecan Nuts
Olive Oil
Consume cold and do not heat. Good with salads.
Butter
Everything tastes great with extra butter.
Oily Fish
This includes fish such as cod, salmon, tuna and sardines
