Healthy Fats & Super Foods To Eat Every Day


It’s a common misconception that people on a Low Carb Diet (or Atkins) mainly eat bacon, grease, processed cheese and Atkins bars/shakes. While you can, and some people do, you can actually eat VERY healthy on a Low Carb Diet.

It’s great for weight loss, but there are many other health benefits to this way of eating. It has been proven to help with arthritis, inflammatory diseases, fibromyalgia, diabetes, high blood pressure, and a number of other issues.

I’ve been eating low carb for three years now, and I’ve never actually done the Atkins phases.

I keep it really simple and just stick to 20 Net Carbs per day. (“Net Carbs” is Total Carbs minus Fiber.) I aim to eat most of my carbs in green vegetables, so my diet is mainly “meat & greens” plus healthy fats.

A lot of people struggle with the idea of eating fat… to lose fat. However, it WORKS. You’ll feel amazing and lose weight, and avoid many health issues that low fat / high carb diets can cause. That said, there are GOOD fats and BAD fats…

The Low Carb Diet is often referred to as “LCHF” which means “Low Carb, High Fat”. There is a science to the way it works, which boils down to Food Combining. If you consistently eat 20 net carbs a day, your body switches from burning carbs/sugar for energy, to burning fat for energy. If you eat low carb AND low fat – your body won’t know what to burn for fuel. Which is not a good thing. πŸ˜‰

Sources for Healthy Fats

super foods

  • REAL Butter
  • Avocados
  • Eggs
  • Olive Oil
  • Coconut Oil
  • Nuts: pecans, almonds, and pistachios
  • Natural Peanut Butter
  • Oily fish (salmon, tuna, sardines, trout)

Read: 6 High Fat Foods That Are GOOD For You!

Avocado and Salmon top the list as “super foods” that provide both healthy fats, potassium AND magnesium! Speaking of, here are some additional “healthy” sources for those…

Magnesium is the main ingredient in most laxatives, and a more natural choice. Always choose real food over medication when you can! Sources for magnesium in low carb foods include: spinach, swiss chard, sunflower seeds, almonds, turnip greens, summer squash, edamame, peanut butter, avocado, salmon, halibut, chicken, beef, broccoli. –more info

Spinach, salmon, avocado & mushrooms are top low carb sources for potassium.

I am not a huge fan of spinach by itself with Birdseye Creamed Spinach being the exception to the rule (yum!), so I “hide it” in all kinds of foods to make sure I eat plenty. I add spinach to omelets or scrambled eggs. I add a handful of chopped or creamed spinach to my meat when I make hamburger steaks.

I even put it in my low carb biscuits! It’s easy to “sneak in” plenty of spinach!

Here are two great Salmon Recipes from a good friend:

Also see:


healthy fatsI eat out & order take-out a lot, but I always make sure to order my salmon with “no sauce” or “no glaze” or ask how it’s cooked. Be cautious about sweet glazes that some restaurants add! πŸ˜‰

The Fuji Japanese Restaurant here in my area has a great grilled salmon AND an Avocado Salad. I’m hooked on eating the salmon & avocado together as a super healthy (and easy) take-out meal. πŸ˜€

Want to add to the list?

What are YOUR favorite healthy fats & super foods?

About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge
This entry was posted in Low Carb Foods. Bookmark the permalink.


58 Responses to Healthy Fats & Super Foods To Eat Every Day

  1. Christine Carson says:

    I went on the Atkins diet last April and stayed pretty loyal (a few bumps) until August. By then I lost 26 lbs. I haven’t been able to give up the breads since. Still don’t eat potatoes or rice. My big problem is veggies. How can I have a salad if I can’t have leafy green vegetables? You guessed it, I’m on blood thinners and Vitamin K is a no-no. Please give me some suggestions that won’t break me $ wise.

    • Lynn Terry says:

      Hi Christine,

      You can try low carb breads made with real foods, like almond flour. I don’t recommend the premade low carb breads unless you know all of the ingredients. I’ve tried a few and they tasted like a spoonful of my back yard, lol. If you feel like you need bread, see this super easy low carb recipe:

      You’ll want to make a list of foods & vegetables that don’t have Vitamin K, then choose the low carb options from that list. I’m not sure about Avocado and Berries which are nice healthy options and great sides – but a quick Google search should help you narrow it down. πŸ˜‰ *cheers*

    • Kathleen says:

      I’m on warfarin myself. Have been for about three and a half years. At first I avoided all leafy dark greens and anything else high in vitamin K. But, I’ve since learned it’s actually ok to eat some….not a lot of spinach, kale, etc. each day. I like to get the 50/50 baby greens from the super market for my salad, adding diced peppers, olives and whatever low carb veggie I can throw in there. Sprinkling Apple cider vinegar and olive oil on top. Since I get my blood checked every month I know for sure this way of eating is fine. I’m always in a 2 or 2.5 range.

      • Terri says:

        Hello Kathleen,
        You can actually eat all those foods. The problem occurs when eating foods that are high in Vit K intermittently. Your dose may have to be increased but that is ok. Just talk with your doctor and let him know that you eat these foods on a regular basis.

    • terri says:

      I’m on blood thinner too….I used to take coumadin which meant I couldn’t have the green veggies but now I’m on xeralto which you can have all you want.

    • Andrea says:

      Talk to your doctor because they can adjust your blood thinners to accommodate the extra Vitamin K you are eating. If your doctor says no, you need another doctor because eating healthy is important and so is weight loss. I’ve been on Warfarin since 1992 so I understand your concerns.

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  3. Judy Guiler says:

    You can add asparagus, green beans, zucchini , cabbage and Brussels sprouts to your diet these are wonderful greens to eat on the low carb diet. You can have a salad of tomato, cucumbers and slices of mozzarella cheese with itilian dressing, best salad in the world

    • Lynn Terry says:

      All great options, Judy! I agree, and eat lots of “meat & greens” as part of my low carb diet. In this post I was specifically outlining healthy fats as a means of increasing fat intake (without eating sticks of butter or guzzling bacon grease, lol).

      A common issue people have is to eat too lean, and the low carb diet is actually LCHF (Low Carb High Fat) with a focus on the healthy fats to fuel your brain & body.

  4. Rebecca says:

    Christine, I cut up a zucchini add some cream, just a bit, and sprinkle it with dill. Now that is a good salad!

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  9. Dedra Donnelly says:

    What does it mean by NET Carbs ?

  10. Ange says:

    I’m doing my research to start the low carb diet, phase 1. I’m a latina wife so it’s hard already knowing that I won’t be able to eat food like plantains, bananas, rice, oatmeal, etc! LOL How do you get your 15 daily net carbs from veggies? It sounds like A LOT of veggies.

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  16. Renee Tucker says:

    Is tilapia good to eat on low carb diet?

    • Lynn Terry says:

      Hi Renee,

      Tilapia is great! It’s zero carb, not including anything you use to prepare it. I really like grilled or baked tilapia. It IS all protein (it’s not a fatty fish, like salmon), so you have to consider that in your fat/protein goals. But yes, any fish is fine!

      • Jackie Lee says:

        I made tilapia the other night. OMG so good. cooked it, on the stove, in butter, added a little salt/pepper tiny bit of garlic powder and lime juice. mmmm mmm! Which is exciting because like you said about something earlier, sometimes I’ve cooked tilapia and it tasted like a spoonful of my backyard. This was a winner. πŸ™‚

      • Mandi says:

        What are the fat/protein/carb goals to lose weight with the 20 net carbs? πŸ™‚

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  18. Jeannette Tyas says:

    I love the fact that I can eat the skin on chicken! Nice crispy skin on a roasted chicken is so good! As for healthy fats would cream cheese fit into that category?

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  20. Sydney says:

    I’ve been on prednisone steroid for a few months now and CANNOT lose weight even tho I’m sticking diligently to my LCHF way of eating…any suggestions? Discouraging and can’t get off the steroids quite yet

    • Sydney says:

      Not to mention menopause AND thyroid disease (hypothyroidism)… Eeeerrrrrrrrr
      Maybe exercise more…(again…two new knee replacements)……eeeerrrrrrr

    • Lynn Terry says:

      Hi Sydney,

      I’ve had to take that, so I get it. It IS frustrating. But if you do not stick to a 20 net carb max / 70% fat minimum healthy diet… you’re going to gain, and FAST. Back when I took prednisone and wasn’t eating low carb, I had to buy a new (larger) size jeans EVERY WEEK. That is scary weight gain.

      Be relieved you are maintaining, even if it’s tough, and get through this phase and get WELL. In the meantime, eat super healthy and ketogenic, and keep your body healthy. It needs that, at the very least, while you (and your body) deal with everything else… *hugs*

  21. Sydney says:

    Thank you for the reply Lynn! I’m hoping that my Aug. 9th Appt. with the rheumatologist will produce a different drug so I can get off this steroid! I’m sure the weight loss will go back to a lb. a week approx. at that time……in the meantime… I keep eating LCHF and healthy. Atleast I’m NOT gaining by leaps n bounds! Thanx again

    • Lynn Terry says:

      Hi Sydney πŸ™‚ Did you know that eating ketogenic (20 net carbs max, 70% fat minimum) will relieve inflammation & pain? The first few months I was consistent with low carb I was finally out of chronic pain – for the first time in years. πŸ™‚

      Carbs promote inflammation in the body. I had no idea! It was an AWESOME side effect in addition to the weight loss. πŸ™‚ πŸ™‚ I hope you have the same experience!

  22. Sydney says:

    Hi Lynn…
    My body was so riddled in pain from inflammation …I had no choice but to get on the steroid. (Much as I hate it!). I’m eating low carb- sugar free and a lot of meat. I read where you said 20 net carbs max and 70% fat minimum….I’m just not sure how to check all that to be honest. Seems like it would be a lot of work. Maybe I’m eating too many carbs…they might sneak up on you. I just guesstimate ….I’m sure I’d feel better if I knew FOR SURE how many per day! Any suggestions. Feeling lost.

  23. Jabneel says:

    What kind of REAL butter you use?

    • Lynn Terry says:

      Hi Jabneel πŸ™‚

      Kerrygold is the most popular and most recommended. I use Land ‘o Lakes salted stick butter. Some people prefer unsalted – totally up to you!

  24. Kim V says:

    Hello what if the food your eating does not have any fiber? How dou you add net carbs then?

  25. Cheri says:

    I started this woe 2/13. The first week I lost 9 pounds. I haven’t had any breads, flour, sugars or starches. I was averaging 538 calories, 9.5 carbs and 64 protein daily. Then I was told I need more calories. What should I eat to increase my calories but keep my carbs low?

  26. Sharon says:

    Can you explain (in simple terms) the net carb concept.

  27. Jenny says:

    Hi Lynn,

    This is my first week on LCHF diet. I have to say it’s has been an eye opener for me. For the past two days I started having the Keto flue. However, Now I’m constipated and bloated. Is that normal? If so, what can I do to deal with that .

    • Lynn Terry says:

      Hi Jenny,

      Are you tracking your macros yet? You want to make sure you’re getting at least 70% of your daily calories in healthy fats. Also, limit cheese to an ounce a day at most.

      Low carb foods high in magnesium are ideal, as that is the main ingredient in laxatives. Sources for magnesium in low carb foods include: spinach, swiss chard, sunflower seeds, almonds, turnip greens, summer squash, edamame, peanut butter, avocado, salmon, halibut, chicken, beef, broccoli.

      LImit bars and shakes and processed foods and stick to super simple meals and whole foods as much as possible. Drink plenty of water, but just to thirst – you don’t want to over-drink water as this causes the opposite effect (symptoms of dehydration).

  28. Kathy says:

    Lynn I don’t quit understand how to calculate
    70% good fat for the day. I am familiar with carb counting because I am diabetic. Thanks

  29. Trudy says:

    What type of salad dressing do you use on salads ? I am a ranch and blue cheese addict .I hate dressing that are not creamy,like Italian …

    • Lynn Terry says:

      Hi Trudy,

      I usually use ranch, or caesar dressing on caesar salads. Ranch and blue cheese are usually fine – just check the labels, or if at a restaurant look up their nutrition facts. The only exception I personally know of is the McDonald’s ranch dressing – it’s 11 carbs if I remember right! πŸ˜› Otherwise most of them are totally fine. πŸ˜‰

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