LOW CARB HIGH FAT FOOD LIST

The golden rule to remember when doing shopping for food is:

“What you don’t bring home, you don’t eat.”

Planning the weekly menu or at least 3 days ahead help to organise the groceries shopping list. It will help you to focus on what to buy when you are in the groceries store and reduces impulse buying. When you are focus on what to buy during shopping, you save time and avoid the ‘browsing’ habit which usually end up putting items into your shopping cart before you know it.     fresh produce   Have you realized that most groceries store would welcome their customers with fresh produce as you enter the store? If you haven’t, pay attention each time you go to a different grocery store. Have you come across any grocery store that places canned food, packaged food, or frozen food right at the entrance instead of the vibrant color of fresh greens and fruits? I haven’t. Fresh vegetables and fruits are most commonly found right at the entrance of the store follow by fresh meat or seafood leading along the outside perimeter of most groceries store. Shop mainly around the perimeter. To enjoy food at it’s best state is to eat fresh. Buy only fresh cut meat or seafood with no marinade. Several times I ask the butcher at different store what is in the marinade and when I read the ingredients in the marinade sauce they usually contains corn syrup or some kind of sugar in the second or third ingredients on the list. In my low carb lifestyle, I focus on creating delicious meals using fresh produce with fresh herbs and spices in their most natural state I can find. Eating good food every meal is the key to an enjoyable and sustainable healthy low carb lifestyle, for life.   fresh meat

Low carb eating choices

Many low carb plans including Atkins. Paleo or Dukan Diet plans etc. mainly focus on a similar concept. Which is to eat real food and eliminate process food. Each plan have its own suggestion for entering phase and maintenance phase to start and to follow. And there are no doubts many proven example of people benefiting from following the plans. When I started eating low carb years ago, I did not research on any of the plans. I saw the example from my husband what he eat and staying healthy. I just follow the same. I eliminate all starch and sugar in my meals everyday and focus on eating all the delicious meat and seafood that I like. It didn’t take too long before I realised that my pants were getting looser. I am not deprived of food and have no cravings for carb because I eat very well. It was than that I started reading and understanding the science behind metabolic syndrome. It makes total sense. When I finally understood how our body metabolism respond to choice of food intake, it raises my awareness in choosing the food to eat. In fact, there are more delicious food selections to eat for a low carb eating lifestyle than you might imagine. If only you are willing to explore beyond what you are used to and let your creative mind work. You could be pleasantly surprise there are plenty of good food waiting for you to savour.

Food list for creative eating 

Below are the lists of the food to buy in a grocery store.  Just about almost every fresh meat, poultry, seafood and good fat has 0g of carbs and packed with protein. Eat according to your ideal body weight. The carbohydrate listed here are the ‘less bad’ complex carb. Aim to eat below 50g of carb for maintenance and below 20g of carb if you are diabetic. The fat choices listed here you can eat till satiety.

This ebook could help you to kick start a successful Low Carb High Fat lifestyle

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Carbohydrate 

Vegetable:

Alfalfa Sprouts

Asparagus

Bamboo shoots

Bean sprouts

Beet greens

Bok Choy

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Celery

Collard greens

Cucumber

Eggplant

Endive

Green bean

Kale

Lettuce

Mushrooms

Mustard greens

Parsley

Pickles

Sauerkraut

Seaweed

Spaghetti squash

Spinach

Spring onion / scallion

Squash

Sweet pea

Sweet Peppers

Tofu

Tomato

Watercress

Zucchini

 

Root vegetable:

Carrot

Garlic

Ginger

Jicama

Radish

Onions

Note: Root vegetable contain higher carb compare to leafy vegetable. Have it occasionally.

 

Fruit :

Avocado

Blackberry

Blueberry

Lemon

Limes

Olive

Raspberry

Strawberry

Note: Fruit contain fructose. Eat a small amount each day.

 

Flour:

Almond flour

Coconut flour

Hazelnut flour

Whey protein powder

Note: Gluten free flour is not low carb. I use this flour for baking low carb dessert and making low carb pancakes and waffles.

 

Sweetener:

Stevia

Erythritol

Xylitol

Protein

(and the good fat..)

Meat:

Natural fed pork

Natural cured bacon

Natural raised grass fed beef or veal

Natural raised lamb

Wild game meat – buffalo, deer, elk or venison etc.

 

Poultry:

Cornish game hen

Goose

Organic natural raised chicken

Organic natural raised turkey

Organic natural raised duck

Quail

Wild pheasant

 

Fish and shellfish:

Alaskan wild caught salmon

Black cod

Chilean seabags

Clams

Crab

Haddock

Halibut

Herring

John Dory

Lobster

Mackerel

Monkfish

Mussels

Octopus

Orange roughy

Oyster

Pacific cod

Prawn/Shrimp

Pomfret

Rockfish

Sardine

Scallop

Swordfish

Squid

Tilapia

Trout

Tuna

 

Eggs :

Fresh whole free-range chicken egg

Fresh whole free-range duck egg

Fresh whole quail eggs

Fat:

(and some protein..)

Dairy:

Blue Cheese

Brie

Cheddar Cheese

Cottage cheese

Camembert Cheese

Cream Cheese

Feta Cheese

Greek yogurt

Goat cheese

Gouda cheese

Heavy cream

Mozzarella Cheese

Muenster Cheese

Parmesan Cheese

Provolone Cheese

Real butter

Swiss Cheese

Sour cream

 

Oil:

Almond oil

Avocado oil

Bacon grease

Coconut oil

Duck fat

Extra virgin olive oil

Ghee

Lard

Flavour enhancer, spices and others

Vinegar:

Balsamic vinegar

Apple cider vinegar

Asian dark vinegar

Note: Use these vinegar for making salad dressings or marinades.

Sauces/dressings:

Bragg’s liquid aminos

Chili sauce (contain no sugar and starch/thickening agent)

Coconut amino

Homemade Blue cheese dressing

Homemade mayonnaise

Mustard

Sour cream

Soy sauce (use sparingly)

Tamari

Tartar sauce*

French dressing*

Italian dressing*

Thousand island dressing*

Note: *Most store bought dressings contain certain kind of carb. Read the ingredient list and the carb amount. I make my salad dressings and mayonnaise with fresh ingredients.

Salt:

Himalayan pink salt

Real sea salt

Truffle salt

Cooking wine or liquor:

Chinese cooking wine

Dry red wine

Dry white wine

Sherry

Bourbon

My choice: A dash of wine during cooking enhances the flavor of the food.

Seasoning/Rubs:

Natural mushroom seasoning (no MSG)

Spice and herb rub for meat and seafood (make sure no sugar and any kind of sweetener added)

Herbs and Spices – fresh or dried:

All spice

Anise

Basil

Black pepper

Cajun without sugar and salt added

Caraway

Cardamom

Chili powder

Chives

Cilantro

Cinnamon

Cloves

Cumin

Chicken curry powder without salt

Dill

Five-spice

Galangal

Garlic

Ginger

Green pepper

Herb de Provence

Marjoram

Meat curry powder without salt

Mint

Oregano

Paprika

Parsley

Red onion

Rosemary

Seafood curry powder without salt

Saffron

Sage

Savory

Shallot

Szechuan pepper

Tandoori rub without sugar

Tellicherry pepper

Thyme

White onion

Yellow onion

Other condiments:

Black sesame seed

Dried fermented black bean

Dried whole red chili

Goji berry (contain carbs, use it sparingly)

Preserved ginger slices (unsweetened)

Tamarind

Wasabi paste

White sesame seed

Nut – raw, salted or unsalted or roasted and non-sweeten:

Almond

Macadamia

Marcona almond

Pecan

Pine nut

Walnut

My choice: These are must-have nuts in my pantry. I use them for snack, or add to cooking and baking.

Others items:

Home-made or package chicken broth

90% dark chocolate

100% cocoa powder (unsweetened)

Note: I make fresh chicken broth for making soup. The ready-made package chicken stock/broth are use in glazing the pan, adding moisture to food or making gravy during cooking.

Beverage:

Breakfast tea

Chamomile tea

Decaffeinated coffee

Green tea

Green tea powder (Matcha)

Oolong tea

Red wine

Rooibos tea

Rose bud tea

Sparkling water

White tea

Water with fresh lemon wedges