The High Fat/Low Carb basic food list

If you have missed some of my previous posts about what to eat and what to avoid on the high fat/low carbohydrate approach – don’t fear. In this post I have summarised it all for you in a printer friendly document The HFLC Food List which you can put up on your fridge or pop into your hand bag for quick reference. I have tried to keep it simple, so it is therefore not a ‘complete’ list but it is definitely enough to get you started on the right track.

diet-cartoonThis HFLC plan is really excellent for weight loss, good blood sugar control, high energy and mental clarity. This way of eating emphasises healthy fats and restricts carbohydrates and includes moderate amounts of protein.

The best part is that it works and you will feel satisfied. You don’t have to go hungry.

You will need to experiment with carbohydrate quantities to see what works for you and your goals. If your body is very resistant to shedding the kilos then try cutting out dairy, upping the fat and lowering the carbs. Please note that grains such as bread, rice, pasta and all forms of sugar are not allowed.

What you DON’T have to do: You don’t have to count calories, points or weigh your food. Let your appetite guide you. Eat when you are hungry.

What you WILL HAVE to do:  You will need to monitor the number of carbohydrate grams you consume in a day until you become familiar with how the carbs add up with the different foods that you are allowed to eat from the salad, vegetables, fruit and nuts list. Basic tip for beginners: Maximum 5 grams of carbohydrate (excluding fiber) per 100 grams of food. You can get carb gram lists off the internet or use to track your food diary online. I aim for under 50 grams of carbs per day for my weight loss goals.

So purge your cupboards of all non-compliant foods and get started on your path to feeling and looking fantastic? Download the The HFLC Food List now.

For more info:


  • The Primal Blueprint by Mark Sisson
  • A new Atkins for a new you by Westman, Phinney and Volek
  • Low carb high fat and healthy eating presentation by Sally-Ann Creed

About Nicky Perks

Passionately sharing information about the paleo/primal, high fat/low carb lifestyle that will rock your world! I am on my own journey to good health and a slim body. My goal? To enjoy the ride as life on this beautiful planet is just too short to do it any other way.

Posted on June 14, 2013, in Primal 101 and tagged , , . Bookmark the permalink. 1 Comment.

  1. Thought this list was quite useful, Beebz…

    Sent from my iPhone

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