High Fat Low Carb Foods: Fueling Your Health and Wellness

What High Fat and Low Carb Foods Are Suitable for Keto Dieters?

Have you ever wondered how certain foods can keep you satisfied and energized while helping you shed extra pounds? High-fat, low-carb foods could be just what you’re looking for.

By cutting back on carbs and embracing healthy fats, you can feel fuller longer and keep your energy steady throughout the day. Picture creamy avocados, rich butter, and flavorful fatty fish—delicious and great for your body.

In this post, we’ll explore the best high-fat, low-carb options, from oils and dairy to nuts and proteins, along with a few foods to watch out for. Let’s jump in and start transforming your meals with these satisfying choices!

A colorful arrangement of healthy foods on a wooden surface, including fresh vegetables, fruits, raw tuna, nuts, eggs, and avocado halves
A colorful arrangement of healthy foods on a wooden surface, including fresh vegetables, fruits, raw tuna, nuts, eggs, and avocado halves

Table of Contents:

Top High Fat Low Carb Foods

A flat lay of ketogenic diet-friendly foods on a dark textured surface, featuring salmon, cheese, nuts, seeds, avocado, beef, butter, olive oil, and a blank notepad with a pen
A flat lay of ketogenic diet-friendly foods on a dark textured surface, featuring salmon, cheese, nuts, seeds, avocado, beef, butter, olive oil, and a blank notepad with a pen

Discover the best high-fat, low-carb foods to fuel your keto journey. From creamy avocados and rich nuts to flavorful cheeses and oily fish, these nutrient-dense options help maintain ketosis while satisfying cravings.

Incorporate healthy fats like olive oil and coconut oil into your meals for an extra boost. Perfect for those seeking energy and satiety, these foods are staples in any low-carb, high-fat diet.

Healthy Fats and Oils

A neatly arranged row of healthy ingredients on a white wooden background, including spinach, eggs in a nest, cheese, salmon, olive oil, avocado halves, and kale leaves
A neatly arranged row of healthy ingredients on a white wooden background, including spinach, eggs in a nest, cheese, salmon, olive oil, avocado halves, and kale leaves

Healthy fats and oils are essential for a high-fat, low-carb diet, providing energy and supporting overall wellness.

Avocado oil, rich in monounsaturated fats, is perfect for cooking and salads. Olive oil, a Mediterranean staple, offers antioxidants and heart-healthy fats.

Coconut oil, known for its MCTs, helps boost energy. Butter and ghee add rich flavor to dishes while supplying beneficial saturated fats.

  • Almond Oil
  • Avocado Oil
  • Butter
  • Coconut Oil
  • Ghee
  • Grass-Fed Butter
  • Lard
  • Olive Oil
  • Sesame Seed Oil
  • Sunflower Seed Oil
  • Tallow

High-Fat, Low-Carb Dairy Products

Dairy can be a great source of healthy fats on a low-carb diet. Full-fat options like heavy cream, butter, and cheeses such as cheddar and mozzarella are both satisfying and flavorful.

Greek yogurt, when chosen in its full-fat, unsweetened form, provides a creamy texture with minimal carbs. These dairy products are versatile for cooking, snacking, or adding richness to your meals.

Keto-Friendly Drinks

A vibrant display of healthy lifestyle essentials, including a pink smoothie, avocado, kiwi, almonds, an apple, spinach leaves in a bowl, a water bottle, and red dumbbells
A vibrant display of healthy lifestyle essentials, including a pink smoothie, avocado, kiwi, almonds, an apple, spinach leaves in a bowl, a water bottle, and red dumbbells

Staying hydrated is crucial on a high-fat, low-carb diet, and choosing the right beverages makes a difference. Bulletproof coffee, made with butter and MCT oil, offers an energizing start to the day.

Herbal teas, black tea, and green tea are all excellent low-carb choices. For a refreshing alternative to sugary drinks, sparkling water, and bone broth are both flavorful and nourishing options.

Low-Carb Fruits

Although many fruits are high in sugar, there are still plenty of low-carb options to enjoy. Avocados, rich in healthy fats, make a great addition to meals or snacks.

Berries like strawberries, raspberries, and blackberries are low in carbs and high in fiber. Olives, packed with good fats, also make for a tasty, low-carb snack or a flavorful addition to salads.

Low-Carb Vegetables

A fresh vegetables on a black surface, including cauliflower, cabbage, purple cabbage, broccoli, Brussels sprouts, cherry tomatoes, and an avocado cut in half
A fresh vegetables on a black surface, including cauliflower, cabbage, purple cabbage, broccoli, Brussels sprouts, cherry tomatoes, and an avocado cut in half

Low-carb vegetables are packed with fiber and essential nutrients, making them perfect for a high-fat, low-carb diet. Leafy greens like spinach, kale, and lettuce are low in carbs and high in vitamins.

Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts offer fiber and antioxidants. Zucchini is another versatile option, great for creating low-carb noodles or adding stir-fries, making it a must-have in your meals.

Nuts and Seeds

Nuts and seeds are excellent sources of healthy fats and make perfect snacks or meal additions. Almonds, rich in fats and fiber, are great for on-the-go munching.

Chia seeds provide omega-3 fatty acids and are ideal for smoothies or puddings. Macadamia nuts are creamy and high in monounsaturated fats, while pumpkin seeds offer a crunchy, nutrient-dense boost to salads and snacks.

  • Almonds
  • Brazilian Nuts
  • Cashews
  • Chestnuts
  • Chia Seeds
  • Flaxseeds
  • Hemp Seeds
  • Macadamia Nuts
  • Peanuts
  • Pecans
  • Pine Nuts
  • Pistachios
  • Pumpkin Seeds
  • Sesame Seeds
  • Sunflower Seeds
  • Walnuts

Protein Sources

An assortment of foods commonly associated with potential allergies, displayed on a wooden surface, including shrimp, salmon, pasta, bread, eggs, oats, nuts, lentils, popcorn, and peanuts
An assortment of foods commonly associated with potential allergies, displayed on a wooden surface, including shrimp, salmon, pasta, bread, eggs, oats, nuts, lentils, popcorn, and peanuts

Protein is an essential part of a high-fat, low-carb diet, and choosing the right sources is key. Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids and protein.

Eggs, a complete protein, are versatile and perfect for any meal. For meat lovers, fatty cuts of beef, pork, and lamb provide rich flavors and high-fat content, while poultry options like chicken thighs and duck are ideal choices.

  • Bison
  • Chicken
  • Eggs
  • Grass-Fed Beef
  • Ham
  • Lamb
  • Mackerel
  • Meat
  • Salmon
  • Sardines
  • Tuna
  • Venison

Foods to Limit or Avoid

An assortment of unhealthy fast foods like pizza, chips, onion rings, fries, and popcorn, overlaid with a red prohibition symbol to signify avoidance or restriction
An assortment of unhealthy fast foods like pizza, chips, onion rings, fries, and popcorn, overlaid with a red prohibition symbol to signify avoidance or restriction

To stay on track with a low-carb lifestyle, it’s essential to limit or avoid certain foods. High-sugar items like pastries, sugary drinks, and candy can quickly derail your progress.

Starchy vegetables, refined grains, and processed foods also contribute to unwanted carbs. By steering clear of these, you’ll reduce blood sugar spikes and promote better overall health.

Choosing whole, unprocessed foods ensures lasting success on your ketogenic diet journey.

Baked Treats

A delightful spread of sweet treats on a dark surface, featuring pancakes topped with berries, cookies, pastries, gingerbread, and a bowl of fresh blackcurrants
A delightful spread of sweet treats on a dark surface, featuring pancakes topped with berries, cookies, pastries, gingerbread, and a bowl of fresh blackcurrants

Baked goods are often packed with carbs, making them best to limit to a high-fat, low-carb diet. Pastries, croissants, and doughnuts are typically loaded with refined flour and sugar, which can quickly spike your daily carb intake.

Similarly, cookies and cakes should be avoided unless made with low-carb alternatives. These treats can derail your progress by adding unnecessary carbs and empty calories to your low-fat diets.

Grains and Cereals

Grains and cereals are high in carbs, making them a challenge for a high-fat, low-carb diet. Bread, even whole-grain varieties, can quickly add up in carbs.

Rice and pasta are also carb-heavy, so it’s best to swap them for low-carb alternatives like cauliflower rice or zucchini noodles.

Breakfast cereals, often high in sugar and carbs, should be avoided to maintain a low-carb lifestyle.

  • Bread
  • Breakfast Cereals
  • Farro
  • Millet
  • Pasta
  • Quinoa
  • Rice
  • Wheat

Legumes

An assortment of legumes and beans displayed on a grey concrete background, including bowls of lentils, chickpeas, mung beans, and split peas with small wooden scoops
An assortment of legumes and beans displayed on a grey concrete background, including bowls of lentils, chickpeas, mung beans, and split peas with small wooden scoops

While legumes like beans, lentils, and chickpeas are nutritious, they are also high in carbs, making them less suitable for a high-fat, low-carb diet.

Beans, such as black beans and kidney beans, can quickly add up in carbs, and while lentils are packed with a moderate protein diet, they also contain significant amounts of a low carbohydrate diet. It’s best to limit these foods to stay within your low-carb goals.

  • Beans
  • Hummus
  • Lentils

Low-Fat Dairy Options

Low-fat dairy products may seem like a healthier choice, but they often contain added sugars to compensate for the reduced fat. Skim milk, for example, is higher in carbs than full-fat milk.

Low-fat yogurt, while lower in fat, can be packed with hidden sugars. For a truly keto-friendly option, stick with full-fat, unsweetened dairy to keep your carb intake in check.

  • Low-Fat Cream Cheese
  • Low-Fat Creamer
  • Low-Fat Sour Cream
  • Low-Fat Yogurt
  • Skim Milk
  • Skim String Cheese

Most Fruits

An assortment of fresh fruits on a marble surface, including pineapple, mango, oranges, lemons, limes, pears, persimmons, plums, and an avocado
An assortment of fresh fruits on a marble surface, including pineapple, mango, oranges, lemons, limes, pears, persimmons, plums, and an avocado

While fruits are generally healthy, many are high in natural sugars and carbs, making them less suitable for a high-fat, low-carb diet. Bananas, apples, and grapes, for example, can quickly add up in carbs and hinder your progress.

To stay on track, limit your intake of these fruits and opt for low-carb options like berries and avocados instead.

Processed and Packaged Foods

Processed and packaged foods often contain hidden sugars, unhealthy fats, and unnecessary carbs that can derail your high-fat, low-carb diet.

Chips, crackers, and frozen meals are prime examples, typically loaded with refined ingredients and preservatives.

To maintain your low-carb goals, it’s best to focus on whole, fresh foods and avoid these pre-packaged options that tend to offer little nutritional value.

  • Candy
  • Chips
  • Crackers
  • Frozen Entrees
  • Frozen Meals
  • Ice Cream
  • Pretzels
  • Protein and Granola Bars
  • Soups and Sauces

Starchy Vegetables

A wooden box filled with fresh vegetables, including potatoes, onions, garlic, eggplants, and zucchinis, alongside broccoli and green onions
A wooden box filled with fresh vegetables, including potatoes, onions, garlic, eggplants, and zucchinis, alongside broccoli and green onions

Starchy vegetables, while nutritious, are high in carbs and should be consumed in moderation on a high-fat, low-carb diet. Potatoes, including sweet potatoes, are packed with starch and can quickly increase your carb intake.

Corn is another starchy vegetable that should be limited. Instead, opt for low-carb options like cauliflower, zucchini, and leafy greens to keep your meals in line with your dietary goals.

Sugary Cocktails and Drinks

A festive pumpkin pie cocktail served in a martini glass with a spiced sugar rim, surrounded by decorative pumpkins, autumn leaves, and cocktail tools on a rustic white wooden surface
A festive pumpkin pie cocktail served in a martini glass with a spiced sugar rim, surrounded by decorative pumpkins, autumn leaves, and cocktail tools on a rustic white wooden surface

Sugary cocktails and drinks can easily sabotage your high-fat, low-carb diet. Margaritas, piña coladas, and other mixed drinks are often loaded with sugars and carbs.

Sodas and fruit juices also contribute to carb overload. To stay on track, opt for zero-carb beverages like water, tea, or black coffee, and limit alcohol to dry wine or spirits without sugary mixers.

  • Bloody Mary’s
  • Cosmos
  • Margaritas
  • Martinis
  • Pina Coladas
  • Sangria
  • Vodka Soda
  • Whiskey Sour

For more insights on maintaining a high-fat, low-carb diet, check out our related articles:

Frequently Asked Questions

What Happens When You Eat High-Fat and Low-Carb?

Eating a high-fat, low-carb diet shifts your body into ketosis, where it burns fat for energy instead of carbs. This can lead to improved energy levels, enhanced mental clarity, and better body weight management, all while stabilizing blood sugar levels.

Is a High Fat, Low Carb Diet Bad for Cholesterol?

A high-fat, low-carb diet can affect cholesterol levels differently for each individual. While it may raise HDL (good cholesterol) and improve triglycerides, some people might see an increase in LDL (bad cholesterol). It’s essential to monitor your levels and consult a healthcare provider.

What Is the Difference Between Low-Carb and Keto Diet?

A low-carb diet focuses on reducing carbohydrate intake without specific macronutrient ratios. The keto diet, however, emphasizes a very low-carb, high-fat intake to induce ketosis, a metabolic state where the body burns fat for energy instead of carbs.

Final Thoughts

We’ve covered the essentials of high-fat, low-carb foods, from the best options to include in your diet to the ones you might want to avoid. This approach can help boost energy, support a weight loss diet, and improve overall health benefits by focusing on nutrient-dense, satisfying meals.

Remember, it’s all about finding the right balance and making informed choices that work for your lifestyle.

If you’re ready to dive deeper into the world of low-carb eating, be sure to check out our website.

You’ll find a wealth of recipes, tips, and guides to help you stay on track and enjoy your journey. Whether you’re a beginner or looking for fresh inspiration, we’ve got everything you need to succeed. Happy eating!