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. ;-)

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! ;-)

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. :D

Want to add to the list?

What are YOUR favorite healthy fats & super foods?

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11 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. ;-) *cheers*

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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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