Low-carb diets are often used to promote weight loss. Health advocates warn, however, that low-carb regimens can be high in fat -- especially the saturated variety, which can elevate your risk of heart disease. A low-fat and low-carb diet emphasizes lean sources of protein, fresh vegetables and modest servings of whole grains, dairy and fruits.
Nutrient Considerations
A low-carb diet may be as effective as any other recommended diet plan in terms of weight loss, notes the Harvard Medical School "Health Letter." When you restrict carbohydrates and fat, your intake of protein automatically increases. A low-fat, low-carb diet can still fall within the healthy range of macronutrients recommended by the Institute of Medicine if you aim to get 35 percent of your daily calories from protein, 20 percent from fats and 45 percent from carbohydrates.
Types of Foods
Low-fat protein sources for a low-carb diet include skinless, white meat poultry; tofu; shrimp; water-packed tuna; white fish; and egg whites. Red meat tends to be higher in fat, but you can occasionally include lean cuts such as beef or pork tenderloin. Fresh vegetables, especially leafy greens, are low in carbohydrates, high in nutrients, almost fat-free and low in calories. While you are limiting carbohydrate intake, you still need small servings of beans or legumes, whole grains such as brown rice or quinoa, fruits, and nonfat dairy to help you meet nutritional needs. A one-day low-carb, low-fat meal plan might feature small servings of berries or melon; nonfat yogurt; beans and legumes; and squash.
Considerations
You should consult your health care provider before adopting a low-carb plan, as it may be contraindicated for certain medical conditions. Even when following a low-fat plan, you should still consume some fat to support hormone production, vitamin absorption and healthy skin and hair. Focus on unsaturated fats, found in plant oils, nuts and avocados, for the bulk of your fat intake.
Sample Diet
For a 1,500-calorie low-carb, low-fat plan with 33 percent protein, 23 percent fat and 44 percent carbohydrates, begin with a breakfast of four egg whites scrambled with 3 cups of raw baby spinach and 1/4 cup of feta cheese. Have half of a small cantaloupe on the side. For a mid-morning snack, spread 1 tbsp. of natural peanut butter on four stalks of celery. For lunch, stir fry 1 cup of boneless, skinless roasted chicken together with 1 cup green beans, minced garlic and a splash of soy sauce. Have it over 1/2 cup of cooked brown rice. In the mid-afternoon, stir together a cup of fresh blueberries with 8 oz. of nonfat, plain yogurt. Your dinner could consist of 1 cup of cooked quinoa with 4 oz. of butternut squash and 4 oz. of broiled tilapia. On the side, make a large salad with 2 cups of spring mix, eight baby carrots and 21 grape tomatoes dressed with 1 tsp. of olive oil and 1 tsp. of lemon juice.
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