The idea of a low-fat, low-carb diet may seem unpalatable or drum up memories of strict diets made popular years ago. It is possible to succeed on a plan that limits fats and carbs, however, without almost completely eliminating one or the other from your diet or following a rigid plan. Both fats and carbs have their places in diets, but you must pick healthy choices and learn portion control, says registered dietitian and certified dietitian nutritionist Meredith Liss of New York City.
Expert Insight
"I think people go through stages where they want to pay attention to one or the other," Liss said about Americans' focus on low-fat and low-carb diets. Put more attention on the difference between healthy fats vs. unhealthy fats, Liss says, and healthy carbs vs. unhealthy carbs.
Carbohydrates
Pastas and grains are well-known carbohydrates. Sugar is a carb, and dairy products can be high in carbohydrate grams as well. Carbs can also be found in fruit, vegetables and legumes.
Carbohydrates are a source of energy. "Keep out the nutritionally depleted ones, such as the white, refined or sugary foods and soda, but keep in the vegetables, fruits, nonfat dairy, legumes and whole grains," Liss says.
Fats
The major kinds of fats in foods are saturated, polyunsaturated, monounsaturated and trans fats, according to the American Heart Association. The main sources of saturated fat in the typical American diet are foods from animals and some plants, the association reports, while trans fats can be found in many baked goods, fried foods and fast foods.
Polyunsaturated fats, found in foods such as canola oil, walnuts and fish, and monounsaturated fats, found in foods such as nuts, seeds, olive oil and avocados, are also high in calories, but have health benefits. Be sure to include these types of foods in your diet, but use them in your meal plan sparingly, if you are concerned about weight management, Liss says.
Impact on Cholesterol
Saturated fats and trans fats are the main dietary factors in raising blood cholesterol, the American Heart Association reports, both of which raise total and LDL ("bad") cholesterol and lower HDL ("good") cholesterol.
Both types of unsaturated fats may help lower blood cholesterol levels, the association says. Use moderation in eating all types of fat, the association adds, because of their high calorie counts.
Considerations
Distinguish between the types of fats and carbs you eat, Liss says. "Decrease the unhealthy fats and decrease the unhealthy carbs ... and you will be getting a more nutrient-dense diet."
A low-fat, low-carb diet can have pluses, according to Liss. Diet has a role in preventing obesity, heart disease, diabetes and certain cancers, according to Liss. "So if you are going to decrease the unhealthy categories, you will have health benefits."
Significance
It can be difficult to determine what constitutes a low-fat, low-carb diet. Aim for less than 30 percent of your calories coming from fats for the plan to be considered low-fat, Liss says. Choose lean proteins such as fish and chicken without the skin and green leafy vegetables, she says.
One carbohydrate serving contains 15 grams of carbs. For example, one piece of bread (one ounce), a third of a cup of whole grain pasta or rice or a small piece of fruit such as a 4 oz. apple are considered one-serving units, says Liss. Limit your carbs to three to six servings per meal, she suggests, depending on the calorie levels and your goals. Make smart choices, such as quinoa, brown or wild rice, and whole grain breads and pastas, while avoiding refined carbs.
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