Last Updated on 21 July 2022 by Ray Plumlee

Easy Injection of Insulin As Needed
Easy Injection of Insulin As Needed

A health and safety note for diabetics – By not eating carbohydrates you lower your blood sugar it decreases your need for medication to lower it. If, while on the diet, you take the same dose of insulin as you did before the diet, you may develop low blood sugar.

I am not a doctor and cannot recommend what is better for a diabetic and what isn’t. Please consult a medical professional before altering your dose of insulin.

History of The High Fat Low Carb Diet

Scientists believe that the low carb diets stem back to early man millennia before the origin of agriculture (about 10,000 years ago), and that humans have not yet genetically adapted to low carb diets. After the beginning of agriculture, our intake of carbohydrate has increased and now in a more modern age there has been a steep rise of intake in refined carbohydrates.

In 1863 an overweight Englishman, named William Banting, published “Letter on Corpulence Addressed to the Public”. In his letter, Banting describes a diet for weight control by giving up bread, butter, milk, sugar, beer and potatoes. Throughout the 19th century diabetes was treated with a very low carb diet, known as the Ketogenic Diet. This is how the High Fat-Low Carb diet first came about.

Purpose of the High Fat Low Carb Diet

The diet is used to control your weight. It has been scientifically proven that carbs will help the body to hold fats and in turn gain more weight. By eating more fat and decreasing the carbs, the body will not need to hold onto the fats anymore as there is a steady intake of it and the carbs will have less of an effect on the body because there is less of them.

The body needs glucose, which is a power source for the cells in the body. In order to get those sugars you need to eat something that can give those sugars to your cells. Proteins are used for building muscle and that leaves fat. Fat will help your body to not only make the sugars and be able to function, but they will stop the body from retaining products that would help to hold onto fat and in turn make you gain weight.

What You Can Eat on the High Fat Low Carb Diet

Three meals a day is all you will need in order for your body to be able to function properly. It is vital to eat breakfast and is recommended that lunch and dinner is eaten too. The food types that are recommended are:

Low Carbohydrate Foods Listing – Foods to Eat

Make sure you build what you eat on these types of real, unprocessed, low-carb food products.

  • Meat – Beef, pork, lamb, chicken and many more. Grass-fed is advisable.
  • Fish – Salmon, haddock, trout along with several more. Wild Caught fish is advisable.
  • Eggs – Omega-3 fortified and pastured eggs work best.
  • Vegetables – Cauliflower, spinach, carrots, broccoli and a lot more.
  • Fruits – Oranges, apples, blueberries, strawberries & pears,.
  • Nuts & Seeds – Almonds, sunflower seeds, walnuts, and so on.
  • High Fat Dairy Products – Hard Cheeses, heavy cream, butter & yogurt.
  • Fats & Oils – Coconut oil, olive oil, butter, lard as well as cod fish liver oil.

If you want to shed weight, be mindful with cheese as well as nuts for the reason that they’re simple to over eat on. Don’t consume more than 1 piece of fruit daily.

Food items to Stay away from

Sugar – Candy, sodas, fruit juices, agave, ice cream as well as some more.

Trans Fats – “Hydrogenated” & “partially hydrogenated” oils.

Gluten Grains – Wheat, spelt, barley & rye. Consists of breads and pastas.

“Diet” and “Low-Fat” Items – Numerous dairy items, cereals, crackers, and so on.

High Omega-6 Seeds and Vegetable Oils – soybean, safflower, Cottonseed, sunflower, corn, grapeseed & canola oils.

Chemically formulated Sweeteners – Sucralose, Aspartame, Cyclamates Saccharin and Acesulfame Potassium. Use natural Stevia preferably instead.

Highly Processed Food – If it seems as if it has been manufactured in a factory, don’t consume it.

Example Meals:

A Sample Low Carbohydrate Menu For One Week

It will supply fewer than fifty grams of carbohydrates each day, but in the case that you are healthy as well as active then you may easily go over that.


Breakfast – An Omelet stuffed full of a variety of veggies, fried in coconut oil or butter.

Lunch – Yogurt with a few almonds & blueberries.

Dinner – Beef patties with cheese (no bread) with salsa and vegetables.


Breakfast – Bacon with eggs.

Lunch – Beef patties with cheese and vegetables from the evening before.

Dinner – Salmon with vegetables as well as butter.


Breakfast – Some Eggs with veggies, fried in coconut oil or maybe butter.
Lunch – Shrimp salad with a bit of extra virgin olive oil.
Dinner – Roasted or grilled chicken and vegetables.


Breakfast – An Omelet with a variety of vegetables, fried in coconut oil or maybe butter.
Lunch – A Smoothie with protein powder, coconut milk, blueberries and other berries, together with almonds.
Dinner – A Steak & vegetables.


Breakfast – Some Bacon with eggs.
Lunch – A Chicken salad with a bit of extra virgin olive oil.
Dinner – A couple of pork chops and veggies.


Breakfast – An Omelet made with a variety of vegetables.
Lunch – Yogurt mixed with blueberries and other berries, some coconut flakes along with a few walnuts.
Dinner – A few Meatballs and some vegetables.


Breakfast – Bacon with eggs.
Lunch – A smoothie with chocolate-flavored protein powder, coconut milk, some heavy cream and blueberries and other berries.
Dinner – Fried or Grilled chicken wings with lots of uncooked spinach.

Incorporate a wide variety of vegetables in your daily diet. In case your purpose is not to try to stay under fifty grams of carbohydrates each day, you will have enough room for lots of vegetables as well as one fruit each day.

The High Fat Low Carb diet is a very healthy diet and has been proven to have worked. Not only do you not skip meals but you can eat healthy options. Like with every diet, you must always try and ensure that you stick to the diet and don’t have a quick McDonald’s or KFC.

If you are having any medical issues while on this diet, please stop the diet immediately and return to your usual food. If any problems persist, please consult your personal health provider.

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Retired USN "Mustang"(Enlisted to Officer) Officer. World traveler, been to 38 countries.

After retiring in 1994, I kept myself busy traveling as an online web programmer. Maybe you heard of me, Have Web Sites Will Travel? I then retired for a second time in 2010. Recently to keep busy I started a 3rd career, a career dedicated to me. My full time dedication is to my health and fitness. My job is to research everything to do with health and fitness (Yes, sexual health) and everything else related. I workout 6 times a week, closely monitor my diet and nutrition. I have started an online blog dedicated to the health and fitness of men over 60. So you can see I keep myself very busy, a very necessary component of the life extension goal.

Tagged on: Acesulfame    aspartame    blood sugar    Cyclamates    diabetics    fats    health    insulin    Low-carb    Low-Carbohydrate    muscle    proteins    Saccharin    Stevia    sucralose    vegetables    William Banting
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I’ve heard that carbs are processed more readily- as an energy source- than fats, so I’ve been confused about how a low-carb/high fat diet would actually help with weight loss. But this article does a great job of explaining the metabolic shift that takes place when a person reduces their carbs. Is it true that, when we begin to burn more fat, we are thereby releasing toxins that have been stored in that fat (e.g. trace amounts of medication, nicotine, etc)-??

Cheryl Ryan

I have been wanting to reduce the number of carbohydrates I consume and replacing them with healthful fats. Seems I just bumped into the right article and diet plan for it. Thank you so much Ray

Javier M. Bennett

Thank you for sharing a weekly diet plan. It’s a perfect combination of healthy, yet balanced diet, especially for elderly people like me. I have to stay at home because of my knee operation and will start following it once I get an approval from my family doctor. I hope, he will like it.


So much information, Ray! That’s amazing! The high fat is something that makes me happy. People don’t seem to notice fat in foods is not bad for you.

Kellie Garland

I guess that makes sense about the fat in your diet. I am also glad that you decided to put the pattern to follow for the entire week here. That is very helpful.


These menus seem like something I would eat. As long as I don’t feel like it is a diet but more a healthy lifestyle, I can get used to it.

Frank Wells

Thank you Ray Plumlee… I was getting so desperate to lose weight without risking my health I was considering surgical solutions. I have started on the Atkins Diet because not eating has not work for me. Stuffing myself with the right food is. I know what you write about is common sense, but for me you were a miracle worker.


I eat often, what would you recommend to take for snacks?

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