Losing weight is all about eating less calories than you burn. Limiting the amount of carbohydrates and fat in your diet is a good way to achieve that goal and facilitate your weight loss process. A gram of carbohydrate provides four calories whereas a gram of fat provides nine calories and a deficit of 3,500 calories is required to lose one pound of body weight.
Reduce the Carbohydrates
Step 1
Choose one to two choices of grains, or 15 to 30 grams of carbohydrates, per meal. Grain choices are high in carbohydrates so limit your serving to one to two per meal. A choice, according to MyPyramid, corresponds to one slice of bread or 1/2 cup of cooked rice or pasta.
Step 2
Choose two to three servings of fruit, or 30 to 45 grams of carbohydrates, a day. A choice corresponds to 16 grapes, a small orange, pear or apple, a six-inch long banana or half a cup berries. Fruits contain healthy carbohydrates and provide fiber in addition to an abundance of antioxidants. Do not eliminate fruit from your low-carb, low-fat diet.
Step 3
Avoid sugar. Sugar is a source of empty calories, so stay away from soft drinks, candies, cookies, cakes and sugary breakfast cereals.
Step 4
Choose low glycemic index carbohydrates. The glycemic index refers to the ability of a carbohydrate food to increase your blood sugar levels. Choosing low glycemic index choices, such as sourdough or stone-ground bread, breakfast cereals made from oats, barley or bran, whole grain pasta and brown rice, will help keep your energy levels more stable throughout the day and keep you full longer.
Step 5
Fill up on non-starchy vegetables. Non-starchy vegetables contain very few little carbohydrates but because of their high fiber content, they will help you feel fuller longer, which will not only facilitate your weight loss, but also make it easier to stick to your low-carb, low-fat diet. Use low-fat cooking methods, like steaming, light stir-frying or barbecuing.
Keep the Fat Low
Step 1
Choose low-fat dairy products. Selecting low-fat milk, either skim or 1 percent milk fat; low-fat yogurt, less than 2 percent milk fat; and low-fat cheeses, lower than 20 percent milk fat, will reduce the amount of fat and calories in your diet.
Step 2
Choose lean sources of protein: poultry, fish, lean meat, eggs, beans or other vegetarian options. Protein is very important because it contributes to satiety and helps you hold on to your muscle mass, but keep it lean to avoid the extra fat and calories that could hinder your weight loss.
Step 3
Use low-fat cooking methods. Steaming, baking, broiling, light stir-frying, sautéing and barbecuing are good ways to prepare delicious low-fat foods.
Tips and Warnings
- Meet with a registered dietitian to ensure your diet is healthy and will help you meet your goals.
- Don't go too low on the carbs; do not avoid fruits and whole grains. To ensure your low-carb, low-fat diet is healthy and contains a sufficient amount of fiber, you need a minimum of 100 grams of carbohydrates a day, according to the Institute of Medicine.
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