Follow a low-fat, low-carbohydrate diet to cut calories out of your daily meal plan. A low-fat food contains 3g of fat or less per serving and less than 30 percent of total calories from fat according to information provided by the U.S. Food and Drug Administration. The definition of a low-carbohydrate food is more complex. However, as a general rule low carbohydrate foods contains 6g or less of carbohydrates per serving.
Vegetables
Vegetables are low in fat and carbohydrates. The U.S. Department of Agriculture publishes a list of the nutritional content of over 1,000 foods common to a typical American diet including vegetables. Vegetables in 1-cup servings that contain trace amounts of fat --- less than 1g -- and very few carbohydrates include shredded iceberg lettuce, 1g of carbohydrates; raw curly endive and escarole, 2g of carbohydrates; raw bok choy and cooked mustard greens, 3g of carbohydrates; peeled or unpeeled, sliced, raw cucumber, 3g of carbohydrates; and raw, diced celery, 4g of carbohydrates.
Seafood
Add seafood to your daily menu and eat food that is low in fat and carbohydrates. According to the USDA, seafood that meet this criteria include a 3-oz. portion of baked or broiled orange roughy with 1g of fat and 0 carbohydrates; 3 oz. of baked or broiled tuna with 1g of fat and 0 carbohydrates; a 3-oz. can of chunk, light, water-packed tuna with 1g of fat and 0g of carbohydrates; 3 oz. of steamed scallops with 1g of fat and 3g of carbohydrates; and 3 oz. of canned shrimp with 2g of fat and 1g of carbohydrates.
Margarine and Salad Dressing
Margarine and salad dressings come in portions sizes low in fat and carbohydrates. As listed by the Nutritive Value of Foods, servings of margarine and salad dressings low in fat and carbohydrates are: 1 tsp. of hard, stick margarine with 3g of fat and 1g of carbohydrates; 1 tsp. of 40 percent fat margarine with 2g of fat and trace amounts of carbohydrates; 1 tsp. of thousand island dressing with 2g of fat and 2g of carbohydrates; and 1 tbsp. of low-calorie blue cheese, Caesar, Italian or Russian dressing with 1g of fat and trace amounts of carbohydrates.
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