A diet of primarily low-carb, fatty foods reduces your body fat composition more effectively than a low-fat, high-carb diet, according to a 2010 article by Jeff Volek, Ph.D., published in the "Strength and Conditioning Journal." Keep an assortment of unsalted nuts in your pantry and seafood in your freezer as sources of fatty foods with healthy fats.
Cheese and Almonds
Cheese and almonds make for a very quick, high-fat snack. A 1-oz. serving of blocked cheese is about 120 calories, 10 g of fat and 0 g of carbohydrate. A 1-oz. serving of whole, unsalted almonds is nearly 170 calories, 14 g of fat and 6 g of carbs. Eat 2 oz. of cheese and 1 oz. of almonds for a total caloric consumption of 410 calories, 35 g of fat and 6 g of carbs; 75 percent of the calories are from fat and 7 percent of the calories are from carbs.
Salmon, Cucumbers and Tomatoes
Salmon is high in healthy fat. Four ounces of this pink fish comes in at about 234 calories, 14.5 g of fat and 0 g of carbs. Use a dry season to flavor your salmon then pan sear it. Make a salad of a ½ cup of sliced cucumber and 1 cup of cherry tomatoes. Increase your fat intake by drizzling 2 tbsp. of full-fat dressing over your veggies, adding 12 g of fat. This total meal comes to 392 calories, 11 g of carbs and 27 g of fat; 62 percent of the calories are come from fat and 11 percent are from carbs.
Peanut Butter, Bread and an Egg
Toast a slice of whole wheat bread for 60 calories and 11 g of carbs, which is two-thirds fewer carbs than an apple. Spread 2 tbsp. of peanut butter over the bread, adding 16 g of healthy fat and 7 g of carbs. Include two whole eggs on the side to complete your meal, increasing your fat intake by 10 g of fat. The total caloric value for this meal is 420 calories with 18 g of carbs and nearly 27 g of fat; 57 percent of the calories come from fat and 17 percent come from the carbs in the bread and peanut butter.
Olives and Macadamia Nuts
Snack on macadamia nuts and olives for a very high-fat combo. Macadamia nuts have about 20 g of fat per ¼ cup, or 1 oz., serving while olives have 2 g of fat per five olives. A single serving of each totals 225 calories, 22 g of fat and only 5 g of carbs; 88 percent of the calories come from fat and 9 percent from carbs.
References
- "Strength and Conditioning Journal"; Low-Carbohydrate Diets Promote a More Favorable Body Composition Than Low-Fat Diets; Jeff Volek, Ph.D., RD, et al; February 2010
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
- "Personal Trainer Manual"; American Council on Exercise; 1997
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