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First things first you must realise that fats fall under 4 main categories: unsaturated fat (which includes both polyunsaturated and monounsaturated), saturated fats, omega fatty acids, and trans fats. Most people consider unsaturated fats and omega fats as the ‘good fats’ which while this is true, you should know that not all saturated fats are bad for you. Furthermore, saturated fat can also help to increase the absorption of certain nutrients in the body such as calcium, so for that reason it is beneficial as well. In terms of the foods that make up these varieties of fats, you will want to turn to nuts, natural nut butter, olive oil, avocado, and seeds for unsaturated sources of fats. In terms of the foods that make up these varieties of fats you’ll want to turn to nuts, natural nut butter, olive oil, and seeds for unsaturated sources of fats.
The healthiest form of saturated fat that you can consume will be coconut as this is a medium chain triglyceride and will actually boost heart health upon consumption. Foods that contain these fats include fast foods, deep fried foods, chips, chocolate, and basically any type of high fat processed snack food, frozen foods, pizza, along with high fat dairy products and meat.
If you can keep these foods limited in your diet you can be confident that the fat you do eat will only help your diet.
Now that you have the low down on the fats that you are consuming in your diet plan, you definitely don’t need to cut them out but you do need to choose wisely. If you say that you are on a healthy diet, then it obviously suggests that you are eating low fat foods because there is a general notion that fatty foods are not healthy to eat. Adding oil to pasta waterWhile reading or discussing the method of cooking low fat pasta, you might have often come across the idea of adding oil to the pasta water in order to prevent it from sticking together and also to prevent it from sticking to the bottom of the cooking pot.
Boiling the veggiesIf you are on a low fat diet, then you are supposed to increase the intake of vegetables to a great extent as vegetables contain all kinds of natural vitamins and nutrients which help your body to function properly and also prevent you from gaining weight. Stop peeling all the veggies and fruitsIt is our natural urge to peel off fruits and vegetables before having them and although in some cases it is necessary, but we often peel off certain fruits or vegetables which can be consumed without peeling. Skimping on flavorMost of the people believe that nutritious meal or low fat meals must be tasteless and bland as adding any kind of flavor would only result in increasing the amount of fat or calorie. Overcooking the foodMost of the people tend to overcook their low fat foods especially vegetables, as there prevails a common idea that if you overcook your food, it will result in adding up more taste to your food. Repeating the same food everydayIf you are served with the same food everyday, then it is obvious for you to get sick of it within a few days and this exactly happens with the people who are on low fat diet. Cooking vegetables immediately after chopping themAvoid cooking your vegetables immediately after chopping them as this process prevents adding up more nutritional values to the foods. Charring meats and vegetablesGrilling is often favored as a healthy method of cooking as it reduces the requirement of oil. Olive oil is considered as healthy oil in comparison to other oils, but majority of us are not aware that olive oil is not good for cooking purposes. 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.
A low-sodium (salt) diet may help lower blood pressure and prevent build-up of extra water in your body. Even if you take a pill for blood pressure or a water pill (diuretic) to remove fluid, it is still important to have less salt in your diet. Be creative and season your foods with spices, herbs, lemon, garlic, ginger, vinegar and pepper. High cholesterol and lipids (fats) are associated with the build up of plaque in the arteries of the body that can reduce blood flow to the heart or head.
By following a diet with less total fat, low saturated fat, and low-cholesterol, you can help control your blood cholesterol and reduce your risk of heart attack and stroke.
A family history of heart disease, a diet high in saturated fat and cholesterol, smoking, lack of exercise and obesity can all contribute to your risk of hardening of the arteries. Iron is a part of the blood-oxygen delivery system, and without proper levels of iron, you may begin to feel the weakening effects of low iron; tired all of the time, pale, listless and irritable. Heme iron is absorbed better than non-heme iron, so it is best to eat non-heme iron with heme iron to increase absorption. To increase the potassium in your diet, try to eat at least 2 high and 2 medium potassium fruits along with 1 medium potassium vegetable each day (see attached food lists). Eat or drink the foods listed in Group I (green) as often as you like while following an eating plan to stay at a good body weight. Remember that if you add low grade fuel into your engine, you simply can’t expect to get superior performance back as a result. In most cases this can be due to a fact that a person is trying to avoid all fats in order to maintain or develop a lean or muscular body. Especially if you are a man, some saturated fat can actually help to enhance testosterone release, so you don’t want to avoid it completely. Omega fatty acids are found in fatty varieties of fish, walnuts, along with flaxseeds and flaxeed oil, so make sure that you are taking them regularly as well.
Omega fatty acids are found in fatty varieties of fish, walnuts, along with flaxseeds and flaxseed oil, so make sure that you are taking them regularly as well.
Furthermore, as an added benefit, this form of fat will also serve as an immediate energy source, so can be of real assistance if you are on a low carb diet. These are the fats that can increase your cholesterol, can boost your risk of cancer and heart disease, and can cause you to feel less than optimal. We run network of high quality 50+ high niche websites with millions of regular visitors, Please connect with us. Although low fat cooking always leads to weight loss but contrary to the popular belief, low fat cooking is not always about cutting out all fats from the food. But, in reality when you add oil to the pasta water, it helps in preventing the sauce from sticking to the pasta. However, many of us are not aware that boiling the vegetables may seem a simple and quick way to cook them but it strips them of a great deal of natural nutrients like proteins and vitamins. Many fruits as well as vegetables contain a major portion of the natural nutrients like vitamin A and vitamin C in their skin or right beneath the skin.
However, this idea is an illogical one and in most cases, having foods very low on flavor always ends up in more craving for unhealthy or flavored foods. But many people are not aware that instead of adding taste, overcooking your vegetables will only make it more unappetizing and remove a good deal of its nutritional value. We have often heard of many cases where people lose their motivation of having low fat foods within a few weeks and having the same meal everyday is the main reason behind majority of such cases. The act of chopping the vegetables also ends up breaking the cell walls present within them which help in activating certain enzymes. Although grilling reduces the amount of oil in the food but due to the high temperature, it also results in charred meats or vegetables. Olive oil is not a favorable replacement for butter or other oils as the main phytonutrients present in olive oil get completely destroyed after a few minutes in high temperature. Aside from publishing a bevy of life improvement guides, Dr Prem runs a network of 50 niche websites that attracts millions of readers across the globe.
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.
This diet can help those with high blood pressure, heart failure, kidney disease, or other conditions in which swelling or fluid retention can occur. Even if you do not add salt while cooking or do not use the salt shaker at the table, you are probably eating too much sodium.
A low-sodium diet can help you feel better and may even keep you out of the hospital.  To help you, here are a list of foods and their sodium contents. Individuals with high triglycerides may also need to reduce foods high in sugar or refined carbohydrate, and avoid alcohol. Not just for exercise, but for everyday life: brushing your teeth energy, walking up the stairs energy, going to work energy, baking cookies energy. If you do not eat animal products, you will need to eat twice as much non-heme iron rich foods. Potassium-rich foods will help maintain your blood potassium levels, a factor which controls many body functions. Do this by eating 6 to 10 servings of bread or starchy foods, and 5 fruits and vegetables each day. Put in high grade fuel however and you’ll have no problem with the daily demands that they call ‘life’. Low fat cooking is all about avoiding harmful fats and keeping the beneficial fats and lack of such information leads to a number of mistakes in a low fat cooking. Moreover, putting oil also removes certain nutrients from the pasta and ends up adding unnecessary calories to the food. So, to prevent the elimination of the necessary nutrients from your veggies, start cooking your vegetables in a vegetable steamer. So, peeling off the skin of such fruits or vegetables only ends up removing a good deal of natural nutrients from the food.
Moreover, flavoring your food with spices like basil or cayenne pepper will not only make your food tasty and spicy, but will also help in speeding up your metabolism process and end up burning a few calories in your body. So, overcooking your vegetables will not only make an unattractive meal but will also fail to provide you with all the necessary nutrients. So, keep changing up your low fat recipes constantly and avoid having the same food in a row for more than three days. Most of these newly activated enzymes convert certain substances into healthier substances and if you cook them immediately, the heat stops the conversion process and also ends up destroying the newly formed compounds. Besides the grill, charring can also occur in a pan or in the oven and charring is not at all a healthy sign for the foods.
Moreover, during cooking the healthy fats of the olive oil get oxidized due to the high temperature and ends up creating free radicals which are very harmful for your body. Thus far, Dr Prem has traveled to more than 40 countries, addressed numerous international conferences and offered his expert training and consultancy services to more than 150 international organizations.
That is because we eat processed foods, like frozen dinners, fast foods, boxed noodle rice dishes, canned soups, and canned vegetables. When reading food labels, low sodium is defined as 140mg of sodium per serving, 400mg or more is high. Potassium-rich foods may be needed if you are taking certain medications such as some types of diuretics (water pills), or if you have a medical condition that is causing you to need extra potassium. You must remember though that there is a big difference between the types of fats out there. So, instead of adding oil, allow the pasta water to boil consistently and keep stirring frequently in order to prevent it from sticking together. So, next time you take up the knife to peel off any such foods, just think twice before you peel. Therefore, next time you cook your veggies, make sure that you do not cook them until they lose their original color. Try using different cooking ingredients and also try various cooking methods every night to make your food delicious and attractive every day.
So, for maximizing the healthful properties of the vegetables like broccoli, cauliflower, cabbage, brussels sprouts, garlic, onions and collard greens, allow them to rest for a minimum of 10 minutes right after cutting them.
It not only destroys all the nutritional values of the foods, but also creates harmful carcinogens and free radicals in the process.
So, avoid using olive oil for frying but it is an excellent choice for salads and also good for cooking soup. He also owns and leads a web services and technology business, supervised and managed by his eminent team. So, instead of using the grill every time, you can try cooking your food in flavorful broth, steaming or you can even try baking a low temperature. Although fruits and vegetable tend to contain the most potassium, listed below are other examples of foods that contain large amounts of potassium.

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