A low carb diet technically involves reduced consumption of carbs. While being low in carbs, this diet is also high in fats and moderate in proteins. Fat is surely a flavor enhancer when it comes to food.

If you are on a low-carb diet, you need to include fats to make it filling. Fat is not to be feared and can be consumed for a healthy diet. Low-carb diet meal plans often leave you feeling hungry. The idea is to not stay hungry but to add enough fat to feel satiated after eating.

What are fats?

Dietary fats are found in plants and animals. Your body derives its energy mainly from carbohydrates and then fats. Apart from providing energy, fats play an important role in the normal functioning of the human body.

Fats help absorb fat-soluble vitamins A, D, E, and K.

Fats help to maintain the health and functioning of your cells, including hair and skin.

Your body’s immunity is regulated with the help of fats.

The food you eat tastes rich and you feel satisfied because of fats.

What type of fats should you eat?

There are two main types of fats – saturated and unsaturated. Unsaturated fats are further divided into monounsaturated and polyunsaturated fats. There isn’t a single food that will contain only one of these fats. You will find a mix of all these fats in all types of food. In every food, there may be one type of fat which is usually predominant.

Healthy fats to eat on a low carb diet

Here is a list of sources of the different types of fats that are healthy. If you are on a low-carb diet meal plan, try including these fats in your diet to make the most of them. Below is a ready reckoner on a low carb diet plan for beginners.

A.  Monounsaturated Fats (MUFA)

• Almonds, hazelnuts, pecans, Brazil nuts
• Macadamia nuts, macadamia oil
• Avocado, avocado oil
• Olive oil, olives

B.   Polyunsaturated fats (PUFA)

• Omega-3
• Chia seeds
• Flax seeds
• Walnuts
• Hemp seeds
• Fatty-fish like salmons, mackerel, herring, sardines, anchovies

C. Omega-6

• Meat, nuts, seeds
• Vegetable and seed oils like soybean, sunflower, safflower, cottonseed

D. Saturated fats

● Ghee, butter
● Coconut oil
● Cheese
● Whipped cream