Egg yolks are obviously an integral part of the egg, and in my opinion much more fun than the whites! I realise that this post is a shameless ode to fat, and reading it alone is probably enough to give a heart attack to a low-fat advocate.
LCHF works if you are very strict keeping your carbs low – then you can indulge in having high fat foods. LCHF suppresses appetite so although you would eat high-calorie, high-fat foods, you would be likely to consume less calories overall. When on strict LCHF, your body will eventually switch into ketosis, and start burning fat for fuel instead of carbs. By the way, in less than a year on this diet, I have lost 130 pounds, dropped all three blood pressure meds I was on, and gained such good control of my blood sugar, that I now have a lower A1C than many healthy, no diabetic people. Healthy fat increases your HDL (good) cholesterol, which helps remove plaque from your artery walls. Eating more fat keeps you fuller, longer: the key to reducing your daily calories without feeling deprived. Low carb dieters require varying levels of fat, protein and carbs to meet different weight loss goals. It’s high lauric acid content boosts your metabolism, and helps support healthy thyroid functioning. Coconut Oil increases absorption of calcium and magnesium, helps remineralize teeth and improves overall gum health. The natural, saturated fat in butter helps your body absorb the healthy nutrients in vegetables. Olive oil is full of antioxidants and vitamin E, adding protection against certain cancers and signs of aging. Loaded with vitamin A and potassium, cream cheese is one the most flexible high fat low carb foods. Use it to thicken sauces, as a spread and as a main ingredient in Atkins approved desserts. A few tablespoons of sour cream gives your fat ratio a boost, helping you get into ketosis quickly. Adding coconut to your high fat low carb foods boosts HDL (good) cholesterol, and decreases your risk of cardiovascular disease.
Try unsweetened shredded coconut raw, add coconut oil, flavor (vanilla, lemon, cocoa, etc.) or use in low carb recipes.
Avocados have high amounts of fiber, are sodium and cholesterol free, contain omega 3 fatty acids, and are rich in vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B 6, vitamin B 12 and folate)— as well as potassium.
Sprinkle avocados with herbal seasoning and combine with cooked egg yolk for delicious deviled eggs.
Spread cream cheese between two slices of cheddar cheese for an instant high fat low carb snack. Place thick, Canadian bacon slices in a muffin tin, fill with cream cheese, egg, bacon, spices and veggies, then bake. Organic Raw Cacao Nibs are “nature’s chocolate chips” boast a strong, raw dark chocolate flavor. Snack on these sweet dark chocolate nibs or use them in recipes instead of sugary milk chocolate chips. Viva Labs Cacao Powder is made from Criollo cacao beans – the highest quality cacao without bitterness.
Viva Labs Cacao Powder is unprocessed, retaining important nutrients like magnesium, calcium, iron, fiber and protein. Antioxidants in cacao provide cellular defense against the effects of free radicals, improving the look of skin and promoting cellular repair and rejuvenation.
Eggs provide the perfect ratio of protein to fat, and have more essential vitamins and minerals per calorie than almost any other food.
Eggs are one of the best sources of choline, a substance your body requires to break down fat for energy. Almost half of the fat in beef is a monounsaturated fat called oleic acid— the same heart healthy fat that’s found in olive oil. The saturated fat in beef actually decreases your heart disease risk— either by lowering LDL (bad) cholesterol, or by reducing your ratio of total cholesterol to HDL (good) cholesterol. Packable snack: Sliced, high fat meats are easy to roll around low carb veggies or cream cheese chicken salad. If possible, choose locally farmed grass-fed beef for higher amounts of iron, zinc and B vitamins. Cook burgers in butter, add cheese and avocado, and spread some sour cream on top for a juicy, high fat low carb meal. Tommy photographs and describes daily high fat low carb meals and menus, complete with fat, protein and carb counts on his blog, Eat Low Carb High Fat. Interactive digital and audio keto meal plans slide you into fat-burning mode, without needing to go strict low carb! I could literally have this every day, it would make me very happy (maybe one day when I am rich and own a cattle farm).
I prefer mine unsmoked and have a rather idiosyncratic method of cooking it in the oven – it takes much longer than frying or grilling, but is well worth the wait. Many British restaurants now include this option to their dessert menus, and there are plenty of British cheeses that can rival their continental counterparts. Double cream plus a bit of sweetener forms a base of many low-carb sugar-free desserts, and definitely fills the void. When on LCHF you don’t have to put up with any nonsense that advises you to discard the yolks and have just the whites.
If you are not bothering to restrict carbs, then eating extra fat as described above is likely to lead to weight gain.
Weight loss rate varies by individual, but keto diets work much faster than other types of diets, so hopefully you will notice the changes very soon. Saturated fat is traditionally forbidden in most diets, but it actually helps a low carb diet.
But pushing fat levels even higher while cutting carbs makes a big difference in the amount of fat you’ll burn. Coconut oil gives food a nice “buttery” (not coconut) flavor, and is one of the healthiest choices for cooking and baking. MCT converts into energy faster than other oils, ignites your body’s metabolic rate and helps maintain healthy levels of cholesterol. Add to salads, smoothies or your latest Bulletproof coffee fasting plan for immediate, all-day energy. Without fat, your body can’t absorb carotenoids (powerful antioxidants) or the fat-soluble vitamins A, D, E and K. Rib of beef is another favourite – basically a gigantic rib-eye joint – lots of fat and utterly delicious (read more on roasting beef). Put bacon rashers on a roasting tray, add a couple of spoons of water, stick it in a very hot oven for 10 mins or so, then turn it down to about Gas Mark 4 and roast for another 30 mins. For the simplest option, whip up some double cream with sweetener and unsweetened cocoa powder. Use it for frying, spread it on low-carb bread, make gorgeous sauces like hollandaise, add it to boiled vegetables to give them some extra oomph. However, it does taste better when the skin is crispy, so make some criss-cross scores on the skin and gently fry duck breasts skin-down for about 5-10 minutes, spooning the fat out of the pan. Atkins, Keto) are also high in fat, allowing the most indulgent and hedonistic meals while still losing weight. Lamb shoulder or neck and pork belly also have plenty of fat – I think the best method for those is slow-cooking. Then stick them in the oven for another 10-20 minutes (depending on whether you like them pink or well-done). Bone marrow is basically fat but it tastes utterly delicious and absolutely melts in your mouth. This post focuses on gorgeous low-carb high-fat (LCHF) foods – let’s count our blessings and rejoice! Finally, I always keep my eyes open for any hog roast stands– tender pork meat with some crackling, ooh – I have in the past attended music festivals just so that I can get to eat some hog roast.
Finally, if you can’t be bothered to do any of that, you can always get a ready-made roast chicken from a rotisserie.
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