A diet that's high in fat and low in carbohydrates, also known as a ketogenic diet, has received much attention as a commercial weight-loss strategy. It may also help manage epilepsy or seizures in some young patients. Always speak to a health professional before beginning this type of diet, and monitor your health closely.
General
According to the Epilepsy Foundation, a high-fat, low-carbohydrate diet is made up of "as much as 80 percent of total calories from fat." The American Heart Association recommends that healthy Americans get no more than 25-to-35 percent of their total calories from fat. Consider your current health issues before adopting a low-carb, high-fat diet.
How it Works
Your body runs on stored energy called glucose. A ketogenic diet begins when you do not eat for 24 hours, forcing your body to begin to burn fat. In order to remain in a state of ketosis or fat burning, you must continue eating a diet that's high in fat.
Butter
Butter is high in fat and cholesterol and low in carbohydrates. A serving size of 2 tbsp. provides more than 240 calories, 23 grams of fat and almost no carbohydrates.
Mayonnaise
At more than 11 grams of fat per 1 tbsp. serving, this popular condiment provides a lot of fat and very few carbohydrates.
Pecans
Pecans are moderately low in carbohydrates. Each 2 tbsp. serving packs almost four times as much fat as carbohydrates. As an added bonus, pecans are a great source of dietary fiber, with more than 5g per serving.
Olive Oil
Olive oil is high in monounsaturated fat, which is shown to lower cholesterol levels as part of a balanced diet. Each 2 tbsp. servings provides approximately 27g of fat, with no added carbohydrates.
Meat and Cheese
Meats such as pork bacon and hot dogs are high in fat and low in carbohydrates. Cheeses such as brie and queso are other common high-fat, low-carbohydrate foods.
Long-Term Health Effects
Many high-fat, low-carbohydrate foods are made from animal products that are natural sources of cholesterol. A high-fat, low-carbohydrate diet can potentially increase cholesterol levels. Other side effects could include kidney stones, constipation, dehydration and bone fractures.
Supplementation
Vitamin and mineral deficiencies are a concern for those on a high-fat, low-carbohydrate diet. Consult with appropriate health professions and ensure proper monitoring and adherence.
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