Low Protein High Fat Foods: 10+ Examples

As a chef and dietician, I’ve had the opportunity to experiment with a wide range of ingredients and recipes, including those that are part of the low protein high fat diet.

I’ve found that there are many delicious and healthy options out there, including avocado and olive oil-based sauces, nut and seed-based snacks, and cheese and egg-based dishes.

One of my favorite recipes is a creamy avocado pasta sauce made with avocado, olive oil, garlic, and lemon juice.

It’s both healthy and delicious, and it’s a great example of how you can eat low protein high fat foods and still enjoy all the flavors and textures you love.

Read on to discover the ins and outs of the low protein high fat diet, including what it is, the benefits, and some of the best low protein high fat foods out there.

What Is A Low Protein High Fat Diet?

A low protein high fat diet is essentially a high-fat, low-carb diet that is designed to help your body burn more fat and lose weight.

The diet is based on the idea that by eating fewer carbs and more healthy fats, you can train your body to burn fat for energy rather than carbs.

Benefits of Low Protein High Fat Diet

There are many benefits of a low protein high fat diet, including:

• Weight loss: The diet is designed to help your body burn more fat, which can lead to weight loss.
• Better brain function: Healthy fats are important for brain health and can help improve cognitive function.
• Improved heart health: The diet can help improve blood pressure and cholesterol levels, which can reduce the risk of heart disease.
• Reduced inflammation: High-fat foods like avocado and olive oil can help reduce inflammation in the body, which can lead to better overall health.

We asked personal training verteran, James de Lacey from Lift Big Eat Big, he explained his disagreement towards a low protein and high fat diet, “I wouldn’t recommend a low protein, high fat diet for anyone. High protein intake is necessary to build and maintain muscle mass when losing or gaining weight.”

Best Low Protein High Fat Foods

There are many low protein high fat foods out there that are both healthy and delicious. Some of the best options include:

1. Avocado

Avocado is an excellent source of healthy fats, fiber, and other nutrients.

2. Olives and Olive Oil

Olives are a good source of healthy monounsaturated fats. Enjoy them as a snack or add them to salads and Mediterranean-inspired dishes.

Olive oil is rich in healthy fats and can be used in a variety of recipes.

3. Nuts and Seeds

Nuts and seeds are a great source of healthy fats, protein, and fiber.

4. Eggs

Eggs are a great source of healthy fats and protein.

5. Cheese

Cheese is a good source of healthy fats and calcium.

6. Full-fat Greek Yogurt

Greek yogurt is rich in healthy fats and can be enjoyed on its own or used as a creamy ingredient in various dishes.

7. Coconut Oil

Coconut oil is a plant-based source of healthy fats, often used in cooking, baking, or as a spread.

8. Dark Chocolate

Dark chocolate with a high cocoa content is a delicious source of healthy fats. Enjoy it in moderation as a treat.

9. Fatty Fish

Fish like salmon, mackerel, and sardines are high in omega-3 fatty acids and provide a good dose of healthy fats.

10. Chia Seeds

Chia seeds are packed with healthy fats, fiber, and antioxidants. They can be added to smoothies, yogurt, or used in baking.

11. Full-fat Dairy Products

Whole milk, cream, and full-fat yogurt are high in healthy fats. They can be enjoyed as a beverage or incorporated into recipes.

12. Nut Butters

Almond butter, peanut butter, and other nut butters are rich in healthy fats. They can be spread on toast, added to smoothies, or used in sauces and dressings.

13. Coconut Milk

Coconut milk is a creamy, dairy-free alternative that is high in healthy fats. It can be used in curries, smoothies, or desserts.

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