What Foods Are High in Fat With No or Low Carbs?

A balanced high-fat diet can help to improve inflammation, body composition, and vascular function. Foods high in fat with low or no carbs include beef, cheese, avocados, and other foods.

Diet fads and healthy living go hand in hand — or do they? It is better to find long-term solutions when trying to lose weight, vs fad diets that immediately cause a loss of gains when abandoned. The way in which you eat can be permanent and can lead to permanent changes. Some are choosing to try high-fat low-carb foods, and many are gaining good results. But why would someone want to eat more fat? The effects on the body can be remarkable. 

Both carbohydrates and fat have often been the subject of many studies on weight loss, maintenance, and overall health. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) initiated a study that evaluated fat restriction and carb restriction and how they affect the body. It found that for participants who ate a diet with a decreased number of carbs, insulin hormone production was decreased. It changed the metabolic activity of the participant by increasing the oxidation of fat and the oxidation, or burning, of carbs was decreased. These participants lost daily body fat at a rate of about 53 grams. But when the other participants ate a diet of reduced fat, there were no hormonal changes or fat burning. But they decreased body fat by 89 grams per day. 

Health benefits can be achieved without avoiding all high-fat foods. This is because there are definitely good fats and bad fats. Studies have shown that a balanced high-fat diet can help to improve inflammation, body composition, and vascular function. Within that study, those who participated had a decrease in fat mass and an increase in lean muscle after 16 weeks. Blood pressure levels fell, and inflammatory cytokines in the blood went down. 

The keto diet forces your body to use different sources of fuel for energy. The keto diet uses ketone bodies. Ketone bodies are produced from stored fat in the liver. Normally, the body uses glucose for energy that comes from carbs like fruits, grains, vegetables, and legumes. Though burning fat is a good way to lose weight, it is not easy to initially get ketone bodies from the liver. 

If you eat too much protein, it can cause interference in the body achieving ketosis. It usually takes a few days for the body to get to a state of ketosis. You have to stay away from carbohydrates. You can optimally have only up to 50 grams of carbs a day, which is difficult if you consider that a banana has 27 grams. 

According to academic institutions like the University of California Davis, and medical trend publications like Women Health Magazine, the following foods are keto-friendly due to their being high in healthy fat  and low in carbohydrates:

• Organic and grass-fed beef and chicken: Organic and grass-fed meats are high in healthy fat and low in carbs. They are also free of preservatives and nitrates.
• Avocados: This fruit is high in healthy fats and nutrients. It is keto-friendly, and low in calories. Texture can be added by the addition of seeds or parmesan cheese.
• Cheese: Full-fat organic cheese is keto friendly and filling. It is a prime addition to the keto diet.
• Shellfish: This keto-friendly option includes shrimp and crab. They aid in dietary needs by keeping carb rates below 50 grams a day and adding protein and healthy fat. 
• Canned or fresh salmon, tuna, or sardines: All are high in healthy fat whether baked, grilled, or fried in a pan with healthy oils. If canned, an option could be to combine it with avocado or other keto-friendly salad ingredients.
• Salad greens: Nutrient-rich, leafy green veggies contain healthy fats and almost no carbs. Included in this list are kale, spinach, arugula, and more. Salad greens are rich in fiber, folate, vitamin, and magnesium.
• Healthy fat oils: Healthy fat oils are keto friendly. They can be used to prepare foods, or even drizzled and eaten on top. Coconut oil, as well as olive, avocado, and hazelnut oil all fit the bill.
• Non-starchy vegetables: This category of vegetable in healthy amounts induce physiological and nutritional ketosis. Included are broccoli, asparagus, cauliflower, and squash. 
• Eggs: Eggs contain vitamin D and omega-3 fatty acids. These are keto-friendly high-quality categories of nutrients.
• Bone Broth: Amino acids are found in bone broth. They support digestive health, as well as keto-friendly protein.
• Berries: Berries are keto friendly because they have fewer carbs than other fruits. Depending on the type, in a one-cup serving, they can contain up to 8 grams of fiber.
• Olives: They come in different flavors and can be eaten alone or in dishes like salads. They are a great source of healthy monounsaturated fats.

Short-term side effects of limited amounts of carbs in the diet can include headaches, constipation, or muscle cramps. Because limited carbs make your body obtain energy through fat breakdown into ketones, this can cause additional headaches, fatigue with weakness, and even bad breath.

The long-term consequences of high-fat low-carb diets are unknown. One possible outcome is digestive issues and a deficiency of vitamins and minerals. Too much animal fat and protein also could possibly increase the risk of cancer and heart disease.  

Consult with a trusted medical professional if you are considering implementing a high-fat, low-carb diet. Also, make sure to incorporate healthy fats that have good amounts of monounsaturated elements.