While most standard low-carb diets, like the Atkins plan, do not ask you to monitor your fat intake, you might feel more comfortable keeping your fat intake at or below a certain level. The choices of foods are plentiful; portion control will be key. According to the University of Wisconsin, getting more calories from good fats, like monounsaturated and polyunsaturated fats, can help you get fewer calories from sugars and starchy carbs.
Vegetables
Vegetables are naturally low in fat; many are also low in carbs. Add this to the amount of fiber, vitamins and minerals in vegetables and they are a natural choice for low-carb, low-fat diets. The best vegetables for low-carb dieters are green, leafy vegetables, like lettuce, kale, mustard greens and cabbage. Other low-fat, low-carb vegetable choices are broccoli, cauliflower, mushrooms, green onions, radishes, summer squash and cucumbers. Root vegetables like white potatoes, sweet potatoes and carrots are not considered low-carbohydrate foods by many plans.
Fruits
The amount and type of fruit you eat will depend on what type of low-carb plan you choose. Some plans restrict fruit intake or eliminate it all together in the initial stages of the diet. Other plans allow you to eat liberally of fruits low on the glycemic index. Because fruits are also naturally low in fat, the amount of carbs they have will determine your intake. According to the Atkins Diet, the best low-carb fruits include blueberries, raspberries, blackberries and melon.
Lean Meats
The opposite variables that apply to fruits and vegetables apply to lean meats. Lean meats are naturally low in carbs so the meats you choose will depend on how much fat they have. Meats lowest in fat include turkey breast, chicken breast and pork loin. Meats like bacon, ground beef, dark meat chicken and fatty cuts of steak have the highest amount of fat. Fat content varies based on the cut of meat. Deli meats may be low in fat, but they are often cured with sugars, so check the label to determine if they are low in carbohydrates.
Low-Fat or Fat-Free Dairy
Fat-free dairy products, like fat-free cheese and fat-free sour cream, can help round out a low-carb, low-fat diet. These foods can be tricky because often, when manufacturers lower the fat content in their foods, they increase the sugar content. Read the labels wisely and look for foods like unsweetened plain yogurt, natural fat-free cheese and all natural fat-free sour cream. Fat-free milk is not considered a low-carb food nor is fat-free ice cream or sweetened, flavored yogurt.
Member Comments