4 Ways to Pick Fats for a Low Carb Diet

1. Eat Fat, Be Skinny

You will definitely not be counting fat grams on a low carb diet. Animal protein will make up the bulk of your diet and even more fat will come from nuts and cheeses. Fat moves you more quickly into fat burning mode and improves nutrient absorption. Most important, it tells your body you are full, which helps you stave off carbohydrate cravings in the first week. You should have common sense however. When you sit down for dinner, eating a steak and a salad is better than a pound of bacon and some hot dogs. When you pick fats for a low carb diet, avoid trans fats. The hydrogenation process creates unhealthy trans fatty acids, increasing the risk for heart disease.

2. Chew the Fat

Saturated fat, mostly derived from animal fat, has gotten a bad rap. Saturated fats for low carb dieting raise both the LDL and HDL cholesterol for a better overall ratio. Saturated fat also assists in bone growth and protects against blood clot formation. Sources of saturated fat come from butter and lard, marine oils like cod liver oil, chicken, coconut and palm oils.

3. The Italian Way

Some people will shy away from saturated fats when choosing which fats to eat on a low carb diet. Experts cite mono unsaturated fats to help prevent cholesterol and heart disease. They are the main source of fats in the Mediterranean diets. Good sources include macadamia nuts, peanuts, avocados, cashews, pecans, walnuts, almonds, almond oil and olive oil.

4. Fat Fast, Fat Blast

Eating fats on a low carb diet help move you into ketosis, or a fat burning state. People whose metabolism is resistant to ketosis can try a fat fast. Atkins popularized the method with patients in his practice. It is dangerous for people who are not resistant to fat burning to use this method. Spread out 5 daily meals of 200-calorie feedings for 3 to 5 days. The fat meals force the body into lipolysis, the access of fat storage. The decreased caloric intake just speeds it up. Some examples of meals include an ounce of macadamia nuts, 2 deviled eggs with 2 tsp. of mayonnaise, tuna or chicken salad on a quarter of an avocado or 2 oz. of cream cheese or brie.