One of the most common mistakes people make on a low-carb diet is not eating enough fat.
If you eat low carb and low fat, that leaves you with nothing but protein.
If you eat nothing but protein, you will eventually start feeling starved and abandon the diet.
Every population that has thrived on a low-carb diet, such as the Inuit or Masai, have eaten lots of fat.
They cherished the fatty parts of the animal and the organs. To them, "lean meat" was dog food.
Here are 10 things you can do to make sure that you eat enough fat on a low-carb diet.
Be aware that you do not have to do all of these, they are merely suggestions if you struggle to get enough fat in your diet.
At the grocery store, choose the fattier cuts of meat, preferably from grass-fed/pastured animals.
Stay away from the chicken breasts, the lean steaks and the pieces where the fat has been removed.
Choose fatty fish like salmon. They're tastier, fattier and healthier.
If you have some remnants of "fat phobia" after decades of brainwashing by the media, now is the time to get over it.
I suggest you face your fears and put plenty of fat on your food when cooking.
A few tablespoons of butter or coconut oil can easily give a bland, dry meal a powerful richness, plus they go with just about anything.
Olive oil is also excellent to add some flavor and richness to a salad.
There are many good reasons to take a fish oil supplement, adding fat to the diet is one of them.
One tablespoon of cod fish liver oil will also give you plenty of vitamin D3, vitamin A and omega 3s.
Eggs are among the healthiest foods on the planet.
They are very filling, incredibly nutritious and contain an excellent ratio of amino acids.
Eggs are also high in cholesterol, which is not a problem as dietary cholesterol doesn't raise blood cholesterol in most people. Choose pastured and/or omega 3-enriched eggs.
Nuts are very nutritious and also high in fat. Eat a handful of nuts a few times a week, and you will up your fat intake quite a bit while satisfying your body's need for other important nutrients like magnesium and vitamin E.
Avocados are another healthy, delicious, high-fat food. You can eat an avocado with almost anything, and it is very rich in healthy monounsaturated fats.
Sometimes I like to put some heavy whipping cream into my coffee.
It's delicious and tends to have an appetite-reducing effect. If I start to get a little hungry, and there's a while until my next meal, a cup of coffee with some heavy cream will usually take care of it.
A great way to include more fats in your low carb meal plan is to use condiments like mayonnaise and . They are nutritious, high in fat and go with almost anything.
Just make your own or at least read the ingredient labels before buying.
If you choose to make your own mayo, use butter and olive oil instead of any nasty vegetable oils.
There are many sauces you can eat, for example , which is composed mostly of butter and egg yolks.
Any sauce that uses lots of butter, heavy cream or other high-fat foods is a great addition to pretty much any meal.
You can use full-fat cheeses to turn any bland meal into a delicious treat.
I often put some cheese on my foods, but occasionally I just eat it raw as a snack.
Another high-fat food that you may be pleased to read about is dark chocolate. If you choose a brand that is organic and has a high cocoa content (70–90%) then it will be a great source of antioxidants and healthy fats.
Think of it as an occasional treat — not a meal.
This one speaks for itself.