For some dieters, standard low-carb plans contain more fat than they're comfortable eating. For these combination low-carb/low-fat dieters, breakfast can be a challenge because typical American breakfasts are packed with breads, grains, cereals and fatty breakfast meats. With a little research and planning, you will be able to find choices that offer the benefits of both a low-carb and a low-fat diet.
Omelet
Create an omelet using an egg substitute. One egg has 8g of fat, and you'll likely need two to three to make an omelet. A 1/2 cup of egg substitute, however, has just 4g of fat and is more than enough to make a large omelet. Because eggs are naturally low carb (about 1g per egg or 1/4 cup egg substitute) you can use up some of your daily allowed carbs to add vegetables like mushrooms, peppers, onions or tomatoes. Add fat-free cheese for about 1g carbohydrates per ounce.
Breakfast Burrito
Fill a whole-wheat, low-carb tortilla with scrambled egg substitute, vegetables, low-fat cheese and meats like sugar-free turkey bacon or lean ham. Check the labels on your breakfast meets to make sure they don't replace the fat with added sugars, as sugars will increase the carb counts.
Protein Shake
Companies like Atkins and Glucerna make low-carb, sugar-free breakfast shakes in flavors like chocolate, vanilla and strawberry. Check the labels to find the shakes with the lowest fat content, and enjoy one as your breakfast. You can also make your own breakfast shake by using a low-carb protein power, like soy or whey powder. Blend with water, berries and ice to make a highly nutritious smoothie.
Fruit
Some low-carb plans don't allow fruits, some allow you to add fruit to your diet in later stages, and some allow fruit in all stages. According to the Atkins website, the best fruits for low-carb dieters are berries, like strawberries, blueberries, raspberries and black berries. Melons like cantaloupe and watermelon are also good choices. Fruits are naturally low fat. Use fresh or frozen. Avoid canned fruits because they're usually packed in sugar.
Low-Carb Convenience Foods
Man grocery stores carry low-carb-convenience foods like meal replacement bars, low-carb cereals, low-carb pancake and waffle mixes, and low-carb breads. Read the labels on these foods to evaluate which are low carb as well as low fat. Note that some low-carb products stall weight loss in some people, especially those that use sugar alcohols or artificial sweeteners.
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