high fat low carb diet

Is A Low Carb/ High Fat Diet For You?

About a month and half ago I started a keto diet.  The first week was hell.  The second week was a lot better.  By the third week I felt fat adapted.

After three weeks of keto I had lost a lot of weight, nearly 15 lbs.  My sleep was improved, and I no longer felt intense hunger pains throughout the day.  That was the good.

The bad – I didn’t have the same energy during my workouts, I lost muscle mass, and I had intense heart palpations.

The last few weeks I’ve been upping my carbs.  My carb intake comes from vegetables, fruits, quinoa, and sweet potatoes.  I have stayed away from all “white” carbs completely.  I will continue upping carbs especially on workout days.

I’m glad I experimented with keto, but keeping a strict keto diet just isn’t for me.  I feel that my lifestyle is too active to limit myself to under 50 carbs a day.  It may be the same for you.

Is a low carb/high fat diet for you?

It depends.  I know, it’s the not the answer you want to hear, but it’s impossible to answer without knowing a little bit more about you. There is no one size fits all diet.  The right diet depends on many factors like lifestyle, age, genetics, and goals.  I wouldn’t tell a 16 year old to go low carb if he’s trying out for the football team.  Just like I wouldn’t tell a 40 year old office worker to eat six meals a day.

With that said,  I can tell you without a shadow of a doubt that there are some foods that should never be a part of any diet. 

– Grains: Refined or whole, breads, pasta, cereal, baked goods.  Basically anything with flour.

– Sugar: candy, caked, cookies, high fructose corn syrup, soda, pastries.  This should be obvious.

– Vegetable Oils: Corn, Soybean, Canola, Margarin are like eating poison.

– Processed Foods: Energy bars, frozen dinners, chips

– Fast Foods – Just say no

– Booze – Enjoy in moderation.  Some booze is better than others.

If you eliminate all of the above you will lose weight, have more energy, and be less likely to die of heart attack at 50.  This goes for everybody.  When it comes to specific diets like keto, paleo, and slow carb there is more of a grey area.  These diets are all leaps in and bounds better than the Standard American Diet (SAD), but one of them might suit you better than the other.

The War On Carbs

Not all carbs are bad.  If you live an active lifestyle or trying to put on muscle it may not be that beneficial to drastically reduce carb intake.  It’s not necessarily bad to eat a lot of carbs, but it is important that you eat the right carbs.

Most of your carbs should come from vegetables.  This will be a tough task.  Most vegetables are low in carbs and they will make you full before you can eat a lot of them.  In general, starchy vegetables like onions have a lot more carbs than leafy greens like spinach.

Next you should get carbs from fruits.  Fruits are a good source of carbs and other vitamins, but some have high levels of sugar so they should be eaten in moderation.  Bananas are high in carbs.  Eating one banana on a keto diet would put you out of ketosis, but it’s not a bad choice for a person with an active lifestyle.

Other supplemental carbs can come from nuts, legumes, and sweet potatoes.  Like fruits these foods should be eaten in moderation. Also these foods would never be eaten on a strict keto diet.


A successful diet comes down to eliminating certain foods from one’s diet.  One won’t have to count calories when they get rid themselves of things like grains, sugars, processed foods etc.  This is the most important thing to understand.  You don’t have to be a carb nazi to get results.  Test things for yourself and see what your body responds to.  Here is my suggestion:

If your trying to cut weight fast and you don’t mind a little pain than go keto.  Once you reach your goal you can slowly reintroduce some more carbs.  *I don’t think a strict keto diet is sustainable long term.

Trying to simply lose weight at gradually pace than go low carb or primal.  Aim to eat between 100-150 carbs a day.

If you live an active lifestyle you shouldn’t have to follow strict guidelines when it comes to carbs, just make sure you’er  eating the right carbs.


Sneak More Fat Into Your Diet

A high fat low carb can prove to be difficult.  It’s hard to eat lots of fats while keeping protein moderate and carbohydrates low.  Since I started a high fat low carb diet I find myself sneaking fat into my meals as much as I can.  One of the best ways to sneak fat into your diet is by fattening up your morning coffee.

Every morning I add two tablespoons of coconut oil and four tablespoons of heavy cream to my coffee.  That’s around 550 calories and 50 grams of fat before you even start your day.  This is the perfect breakfast for me since I’m usually never hungry in the morning, but still want to make sure I keep up my calories up.

Unlike a lot of people who start high fat low carb diets my goal isn’t to lose weight. I enjoy the other positive aspects of a high fat low carb diet.

I want to get at least between 2,000-2,500 calories a day to maintain regular bodyweight.  This is another challenge when eating high fat and low carb.  A high fat and low carb diet is so effective that it’s not always beneficial for people with no desire to lose weight.  This is why I have abandoned a strict keto diet and added more carbs.  I was wasting away without them.

Even after upping my carbs my diet is still mostly fats.  I still won’t touch white carbs or legumes.  But this leads to calorie deficits.  Without the high calorie meals like a bowl of white rice or pasta your body may not be getting sufficient calories.  This is why it’s important to go heavy handed with high calorie fats.  Coconut oil, olive oil, and heavy cream should become your best friends.  Sneak them into as many meals as you can.  They’re high in calories and fat, and low in protein and carbs.  The perfect combination.

They’re also relatively cheap if you buy in bulk.  You can buy a 5 Liter Container of EVOO for $12.  This may last you an entire year.

In conclusion, if you’re want to keep eating a high fat low carb diet but maintain body weight make sure to sneak in fats.  Drink a fat coffee every morning.  Put a little more olive oil on your salad.  Cook with lots of coconut oil and then pour the remaining oil from the pan on top of your meal.