Low-carb diets, pioneered in such forms as The Zone and Atkins diets, emphasize more protein and fewer carbohydrates for your daily caloric intake. The U.S. Food and Drug Administration defines a high-protein food as one that contains at least 20 percent of your recommended daily value per serving. There is no FDA definition for a low-carbohydrate food as of September 2010. High-protein, low-carb foods come primarily from animal products, with some nuts, beans and legumes also meeting these criteria.
Fish
Fish may be one of your better choices for high-protein, low-carbohydrate foods because it contains less saturated fat and cholesterol than other animal products, such as red meat and dairy. Much of the fat in fish comes from omega-3 fatty acids, which help fight poor blood cholesterol by raising high-density lipoprotein, or "good cholesterol" levels. Cold water fish, such as tuna, halibut, mackerel and salmon are high in omega-3 and contain no carbohydrates.
Red Meat
Beef and game are high in protein, with no carbohydrates. The more expensive the beef, the more saturated fat and cholesterol, due to the marbling that makes the meat more flavorful and tender. The opposite is true with hamburger--the more expensive, the less fat. Choose less expensive cuts of beef such as sirloin or flank steak and marinate to tenderize. Broil beef on a grill or rack to let excess fat drip away during cooking. Game, such as bison, is often available in grocery stores and provides a leaner red meat alternative to beef.
Poultry
Chicken and turkey are good sources of protein with no carbohydrates. Choose lean breast meat. Dark meat is a good source of iron, but higher in fat. Substitute ground turkey for ground beef in spaghetti sauce and for hamburgers. Grill and broil chicken rather than breading and frying it to minimize saturated fat. Eggs are high in protein and carb-free, but contain more than 70 percent of your daily recommended value of cholesterol, according to the American Heart Association, so eat in moderation.
Legumes
If you're a vegetarian or want to reduce your consumption of animal products, beans, nuts and peas are high in protein. Some are higher in carbs than others. Many legumes are starchy and high in carbs. For nuts, choose pecans, almonds, macadamia nuts, walnuts, hazelnuts, Brazil nuts, peanuts and pine nuts.
Dairy
You'll get plenty of protein from milk, cheese and yogurt. However, full-fat versions of these foods are high in saturated fat and cholesterol. Dairy products are also the only animal-based foods with carbohydrates. Read nutrition labels to help you choose low-carb, low-fat, fat-free versions or substitute versions of these foods, such as soy milk.
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