If you're aiming to shed some pounds, adopting a low-carb diet could be an effective strategy to reach your objectives. Foods such as avocados (makhanphal) and nuts are excellent choices as they are naturally lower in carbohydrates. Continue reading to discover more fulfilling low-carb food options that can support your weight loss journey. Incorporating a variety of satisfying, high-fat foods into your low-carb or ketogenic diet can enhance your overall experience. Below, we present five delicious options that align perfectly with these dietary preferences.

1. Butter (Makhan) and Other High-Fat Dairy Products

In recent years, butter has experienced a resurgence in popularity as a health-conscious food choice, particularly among individuals adhering to low-carb diets. When incorporating butter into your meals, it’s wise to opt for grass-fed varieties. A study conducted in 2021 indicated that products derived from grass-fed animals, such as butter, tend to have a higher concentration of phytonutrients. Nevertheless, further investigation is essential to fully understand the potential health benefits these phytonutrients may offer. It is crucial to remember that butter should complement a meal rather than replace it entirely. For instance, substituting breakfast with butter-laden coffee is not recommended.

A typical serving of butter, which is approximately 5 grams (g), provides the following nutritional breakdown:

• Calories: 35.8
• Protein: 0.043 g
• Net Carbs: 0.003 g
• Fat: 4.06 g

Additionally, other high-fat dairy products, such as cheese, can be excellent choices for those following a low-carb lifestyle. Cheese not only contributes to your fat intake but also provides protein, which can help maintain a sense of fullness throughout the day.

2. Nuts and Nut Butters

Nuts are rich in healthy fats and vital nutrients such as vitamin E and magnesium. This combination not only supports overall health but also contributes to the maintenance of skin and muscle function. A significant observational study conducted in 2022, which tracked the health of 124,329 adults over a span of 9.5 years, revealed that individuals who regularly consumed nuts had a notably lower risk of mortality. This underscores the importance of incorporating these nutrient-dense foods into daily diets. Nut butters made exclusively from nuts and a touch of salt present a delightful, low-carb snack option. However, it's crucial to steer clear of varieties that include processed vegetable oils or added sugars, as they can diminish the health benefits.

For reference, a serving size of 100 grams of nuts typically contains:

• Calories: 611
• Protein: 21.15 g
• Net Carbs: 13.25 g
• Fat: 54.23 g

3. Dark Chocolate

Dark chocolate is not only a delightful treat but also a source of dietary fiber and potent antioxidants. Research has demonstrated that it can aid in lowering blood pressure and regulating cholesterol levels effectively. Further studies have indicated its potential role in promoting weight loss, making it a desirable addition to a balanced diet. Another investigation revealed that consuming dark chocolate is significantly linked to a reduced risk of essential hypertension, although it did not show a strong connection to other cardiovascular ailments. It's important to note that many chocolate products contain added sugar. To minimize sugar intake, opt for chocolates with a cocoa content of 70% to 85%, as these varieties are healthier choices.

For your reference, 100g of dark chocolate contains:

• Calories: 600
• Protein: 8.8 g
• Net Carbs: 49.5 g
• Fat: 43.2 g

4. Pork Rinds

Pork rinds, essentially made from fried pork skin, are an excellent source of glycine, an important amino acid. Recent research from 2024 highlights that glycine may enhance insulin response, reduce oxidative stress, and alleviate inflammation in adults. Additionally, it could contribute positively to cardiovascular health, making it a noteworthy ingredient in a balanced diet. These crispy snacks are also rich in monounsaturated oleic acid, the same beneficial fatty acid that is plentiful in olive oil. Studies suggest that oleic acid can lower certain inflammatory markers in the human body, promoting overall health and wellness.

For reference, a serving size of 100 g of pork rinds provides the following nutritional values:

• Calories: 550
• Protein: 62 g
• Net Carbs: 0 g
• Fat: 31.7 g

5. Avocados

Avocados are a highly nutritious and low-carbohydrate plant-based food that offers a plethora of health benefits. They are particularly rich in essential nutrients, especially dietary fiber and potassium. The majority of the fats found in avocados are monounsaturated, accompanied by minor quantities of saturated and polyunsaturated fatty acids.

Research has demonstrated that consuming avocados is linked with a reduced risk of cardiovascular diseases, including coronary heart disease. A comprehensive review conducted in 2021, encompassing 19 clinical trials and 5 observational studies, highlighted that avocados may effectively lower levels of LDL (low-density lipoprotein) or 'bad' cholesterol, as well as triglycerides. Furthermore, they may play a role in decreasing the likelihood of overweight or obesity, while simultaneously enhancing cognitive function. Notably, avocados have been observed to help diminish visceral fat tissue in women dealing with overweight or obesity.

A serving of 100 grams (about half an avocado) provides:

• Calories: 161
• Protein: 2.01 g
• Net carbs: 1.83 g
• Fat: 14.75 g

Key Insights

For those adhering to a low-carb diet, it's essential to prioritize unprocessed, whole foods. This category encompasses a variety of items, including meats, fish, eggs, vegetables, nuts, seeds, healthy fats, and fruits like mangoes (aam) and avocados (butter fruit).

Interestingly, you can still enjoy numerous rich in fat and satisfying foods, such as those mentioned here, while maintaining a low-carb or ketogenic dietary approach. However, if your goal is weight loss, it's crucial to consume these foods in moderation to ensure effective results.