A low-carb diet typically calls for just 50g to 150g of carbohydrates daily explains MayoClinic.com. Foods like cereals and grains, bread, pancakes, fruits and some vegetables are to be avoided. One of the concerns with a low-carb diet is the potential for overeating saturated fat, which over time may raise the risk of heart disease, stroke, diabetes and some cancers warns the American Heart Association. Some foods do fit into a low-carb plan, without the high fat risk.
Proteins
A 5-oz serving of skinless chicken breast provides 0g of carbs, 43g of protein and just 5g of fat, compared to 5 oz. of dark meat poultry with skin which contains 22.5g of fat. Other white-meat poultry like turkey breast or pheasant are also low in fat and low in carbohydrates. Fish and shellfish tend to be low in fat. A 3.5-oz serving of shrimp, for example, contains 0g carbs and just 1g of fat. Tuna, canned in water, contains less than 1g of carbs per 3.5 oz., with only .82g of fat. Other white fish like tilapia, cod and monkfish are also low in carbohydrates and fat. Pork tenderloin also offers a low carb, low fat option with just 4.81g of fat per 3.5 oz and no carbs.
Vegetables
Most watery vegetables contain negligible amounts of fats and tend to be low in carbohydrates. Arugula, bok choy, celery, chicory greens, cucumber, endive, escarole, fennel, jicama, cauliflower, iceberg and romaine lettuce, peppers and radicchio contain one or fewer grams of carbs per serving with no fat. Artichokes, asparagus, avocados, broccoli, cabbage, Swiss chard, spinach, kale, leeks, okra, onions, pumpkin, summer squashes, tomatoes and turnips all contain 4g of carbs or fewer and little to no fat.
Condiments and Flavorings
Flavor meats and vegetables with citrus juice for a low fat, low carb option. Two tablespoons of lemon juice, for example, contains just 2.8g of carbs and no fat. Fresh herbs like mint, basil, oregano and tarragon also contain negligible amounts of carbs and fat. A teaspoon of yellow mustard provides 16g of fat and .39g of carbs.
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