A Ketogenic diet’s main aim is to increase body’s dependence on fat instead of regular carbs. The human body can generate 81 percent fat from the calories consumed via an individual’s eating habits. Keto Diet is known to force your body into Ketosis where your body starts using fats as the primary source of energy. People looking to take up Ketogenic diet face this question frequently that what options are available in High Fat Low Protein Foods. This article will help you dig deeper into what you can have and what you can avoid.
Ketosis – The concept
Food is the best source to generate energy in the body. There are three main nutrients of energy such as fat, carbs, and protein.
When you intake food, the functions of the body separate the carbs from protein, and fat. Ketosis is a metabolic phase that occurs when there are not enough carbs in the body, so it burns the fat instead of carbs.
The process of burning fat is called ketones. If the process of burning fat is fast, in this situation, you can lose weight fastly.
Many people eat more and do not avoid the carbs in food, this can take the people into a high-risk stage and it is unhealthy. When you are on the keto diet, don’t worry about eating but think before eating. Whether it’s a low carbs food or not.
People around the world have general fear of FAT. One should know that Natural fat is not harmful to health. If you are on the keto diet, you just take food that has carbs 19 to 49 grams per day.
High Fat Low Protein Foods to eat on Ketogenic Diet
Here is the list of High Fat Low Protein Foods for you:
- Coconut oil
- Olive oil
- Chia seed
- Greek yogurt
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Avocados are not only best for fats but also rich in necessary vitamins and minerals. The Avocado and avocados oil reduce the risk of heart problems, blood sugar problems, and bad aging problems.
You can eat avocados as simple, its taste is quite nutty. You can also add it to smoothies and salads to gain fat. A combination of smoked salmon and avocado is super.
Everyone loves cheese. Because it is tasty and has nutrients. There are many types of cheeses available in the world. Cheese has high fats and very low carbs. It is the reason that keto dieters love to eat cheese.
There is only 1 gram of carbs and 6 grams of protein in cheddar cheese. The drawback of cheese is – it may increase the risk of heart problems.
There are a total of hundreds of types of cheese available in the market. Enjoy cheese with vegetables or grilled meat.
There are no carbs in fresh meat. Fresh meat has vitamins and minerals such as zinc, potassium, and vitamin B.
Take the meat occasionally, a high intake of meat increases the risk of cancer.
Flax seeds are a good source of plant antioxidants that promote non-inflammatory effects. The 42 grams of flaxseed has 11 grams of fiber, 7 grams of protein, and 19 grams of fat.
Flaxseed is very helpful to reduce the risk of some diseases such as cancer, diabetes, and brain health problems. You can try flaxseed in smoothies and salads, soups, or high-fat Greek yogurt.
Butter has zero carbs and approximately 80% fat. It is keto-friendly. It is the richest fatty acid source. Research shows that this form of fat may play a major role in supporting brain health.
Organic butter is tastier than other butter. You can use butter in food cooking and can also spread the piece butter on keto-friendly food items.
Eggs are one of the most popular food items in the world. It is good to eat the egg. Egg yolk has more nutrients than egg white.
Eat the whole egg, as the yolk is high in vitamin B and also has the powerful folic acid and other antioxidants that are beneficial for eye health.
You can take the boiled egg as a snack with mayonnaise, you can also give it the name of a salad. You can also put some vegetables such as cucumber and broccoli in it for more flavor.
Coconut oil is keto-friendly because you can absorb fat from oil easily. It also increases the ketone procedure in the body.
Olive oil is very good for health, especially for the heart. It has no carbs. People usually use olive oil for salad dressings and mayonnaise. It is usually used to roast the vegetables.
Chia seed is good in fats and fibers, and keto-friendly.15 grams of chia seeds has 4 grams of fat and 3 grams of fiber.
Such seeds also offer some plant antioxidants including quercetin and kaempferol, which can minimize stress and stop health problems such as cancer, heart disease, and diabetes. Chia seeds have a special water-absorbing capability. They may be used in the process of chia pudding or to thicken sauces and dressings.
The chia can be mixed in smoothies, add in yogurt, soups, and salads. They may be used to make crisps in the low carb-style, or for baked fish, and chicken.
Full-fat Greek yogurt is healthy for a keto diet. It has some amount of carbs and its taste is unsweetened. In 150 grams of serving has 6 grams of fats, 12 grams of protein, and only 5 grams of carbs.
Yogurt is very good and beneficial for the health and body digestive system. Try some nuts, seeds, coconut, cacao, and vegetables with Greek yogurt. It is best as a dip for low carb vegetables and some herbs and spices for better and delicious taste.
Nuts are perfect to eat for fat and they are keto-friendly. Carbs are high in cashews. Carbs are low and fats are high in macadamia nuts. Usually nuts are high in fiber. Nuts can decrease the risk of heart problems, cancer, and diabetes.
There are different types of nuts in the world such as walnuts, almonds, pecans, cashews, and brazil nuts. They all have different flavors with different benefits and nutrients.
The list of some nut and nutrients information:
|Macadamia nuts||3 grams carbs|
|Walnuts||4 grams carbs|
|Pecans||3 grams carbs|
|Brazil nuts||3 grams carbs|
|Almonds||5 grams carbs|
|Cashews||9 grams carbs|
|Pistachio||4 grams carbs|
Berries have low carbs and high fiber. Many fruits are rich in carbs but berries are not.
Here is the list of berries and their nutrient information:
|Blackberries||10 grams carbs|
|Strawberries||7 grams carbs|
|Blueberries||15 grams carbs|
|Raspberries||11 grams carbs|
Fish and mussels are items that are very good to the keto. Salmon and other kinds of seafood have rich amounts of vitamins B, potassium, and selenium, but are completely free from carbs.
Here is the nutrient information of seafood:
|Squid||2 grams carbs|
|Octopus||4 grams carbs|
|Clams||5 grams carbs|
|Oysters||3 grams carbs|
|Mussels||7 grams carbs|
Raw chocolate in which taste is unsweetened is keto-friendly. The 28 grams of chocolate has 12 grams of fat and 9 grams of fiber. You can use chocolate in smoothies, energy drinks, and other shakes.
Different ways of adding more Fat to your Keto Diet
Consuming a low-carb diet without increasing your fat intake means you’ll probably get plenty of protein calories. Maybe your body uses the protein as a substitute for glucose, this may stop the metabolic state of ketosis. It may not be easy to find HIGH FAT LOW PROTEIN FOODS all the time. Therefore there are different ways to increase fat in your diet. One can use –
- Low carb vegetables
- Low carbs meat, fish and poultry items
- Drinks that are low carb
Many adults are on the keto diet and they continually ignore the vegetables. Vegetables are keto-friendly and they are very beneficial for health. There are many low carb and high-fat vegetable options available around the world. These also serve the purpose of a high fat low protein foods for many. Broccoli is one such example that has enormous amount of protein and fat available in it.
Choose low carbs vegetables
- Celery kale
You can use the low carb vegetables as raw for salads or you can also cook them.
Only use low carb oils
- Olive oil
- Coconut oil
- Avocado oil
- Macadamia nuts oil
Low carbs meat, fish and poultry
The list of meat, fish, and pouty items that have very low carbs.
Low carb drinks
You can also drink the low carbs hot beverages.
Here is the list of drinks:
- Sugar-free hot chocolate
- Matcha green tea
- Turmeric tea
Keto Friendly High Fat Low Protein food Recipes
The diet of high fat and low carb is good for body and health. Most people have a fear of a keto diet. Here are some High Fat Low protein food recipes that you must try.
List of Keto-friendly fat rich recipes:
- Smoked salmon
- Shrimp tacos
- Potato salad
- Beef kabab
The combination of smoked salmon and avocado is perfect and you don’t need any other ingredient or food item for extra flavor. These two are made for each other and the taste is delicious. Try the smoked salmon and avocado with any sauce.
Grill the shrimps and then cut off cabbage and avocado, then dip in mayo. It is healthier and tasty than any restaurant. Grill the shrimp in butter.
Take a potato and egg and boil them. Mix them in a bowl with keto-friendly mayo. You can also add some pickles for extra taste.
Add the lime and basil in beef. Now grill it with onions and bell peppers. You cannot easily forget the taste of these beef kebabs.
Items that must be avoided on Keto Diet
While on must be looking for High Fat Low Protein Foods on a Keto Diet, there are many food items that should not be eaten on keto diet. Because they are high in carbs and protein and low in fats.
The list of food items that must be avoided on keto diet:
- Grains and starches
- Root vegetables
- Grain products
- Sweet items
- Sauces and dips
- Sweet potatoes
- Black beans
- Kidney beans
- Pinto beans
- Cane sugar
- Corn syrup
- Cookies and pudding
Dips and Sauces
- BBQ sauce
- Tomato sauce
Keto diet is all about high-fat foods. These food items help you to generate more fats after burning carbs. Keto diet helps to lose weight, control blood sugar and other health issues. HIGH FAT LOW PROTEIN FOODS are therefore all the time.
There are many food items in the world with less carb and high fat. You can enjoy these food items during the keto diet. Mostly seafood has low carbs or sometimes have zero carbs. Seafood such as shellfish and fish are rich in vitamins, minerals, and other nutrients.
Greenery vegetables have low carbs and they are also rich in nutrients, vitamins, and minerals which help to decrease the risk of major diseases. Everyone loves cheese. There is a high amount of calcium, protein, and beneficial fatty acid in cheeses. It has a very low amount of carbs.
Avocados are rich in fiber and other nutrients such as potassium. Avocados can also help to improve heart functions.
Meat and poultry items do not have carbs, but they have other nutrients that are very beneficial for health. There are only 1 gram carbs in a whole egg. The egg can also protect eye and heart health with other beneficial nutrients.
The presence of MCTs, in coconut oil, will increase and boost the process or function of the ketone. It helps in weight loss and belly fat. Greek yogurt helps to decrease appetite.
Olive oil is very healthy for the heart. It is perfect for salad. Nuts have high fiber and they are good for the health of age. Berries and butter are also rich in nutrients. Both are beneficial for heart health.
If you are planning to lose weight through the keto diet, first consult with your doctor. Everyone has a different body and the performance of the body function is different.
Make a diet plan which suits your body.