The standard American diet is relatively low in fat and high in carbohydrates. To follow a high-fat diet, you will need to lower your carb intake, but your protein intake can stay quite similar. To increase your fat intake, you can choose fatty cut of meals if desired, including bacon and sausages, while adding extra fats from butter, cream, olive oil, coconut oil, coconut milk, mayonnaise, salad dressings, avocado and nuts.
High-Fat Diet
A high-fat, low-carb diet can help you be in ketosis, a state in which your body is in fat burning mode, to help you lose fat. Some epileptic patients also follow a high-fat ketogenic diet to control their seizures. If you wish to follow a high-fat diet, all foods are allowed, but if you want to make fat your primary source of fuel and be in ketosis, you will need to keep your carbohydrate intake pretty low by reducing your consumption of, or eliminating, high-carb foods.
Grains
All grains have a considerably high carb content. Whether it is breakfast cereals, oatmeal, bagels, toasts, pancakes or waffles at breakfast; subs, sandwiches or rice at lunch; or pasta or couscous at dinner, these foods should be limited or excluded from your diet to keep your carb intake low and ensure that the largest portion of your calories come from fat. Stay away from grain-based snack foods such as pretzels, popcorn, granola bars, crackers and rice cakes.
Sweets
Most sugars, sweets and sweeteners have a too high carbohydrate content to be included on a high-fat, ketognic-style diet. Avoid candies, desserts and chocolate bars. Do not add sweeteners such as table sugar, honey, molasses, agave syrup, maple syrup, corn syrup or jams to your foods. You may use artificial sweeteners to satisfy your sweet tooth without adding carbs to your diet.
Starchy Vegetables
Starchy vegetables include potatoes, yams, sweet potatoes, corn, peas and winter squashes. French fries, potato chips and mashed potatoes should also be included in this category. These vegetables contain a considerable amount of carbohydrates and are not suitable for a high-fat diet. However, you can include all the nonstarchy vegetables you like, such as asparagus, broccoli and mushrooms, without compromising the balance between your carbohydrate and fat intake.
Low-Fat Products
Avoid low-fat products as they can unbalance your ratio of carbohydrates to fat. You should replace low-fat yogurts, low-fat milk, low-fat cheese, low-fat salad dressings and low-fat mayonnaise with the original, full-fat version to get enough fat on your high-fat diet.
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