The only way to lose body fat is to eat fewer calories than your body uses, and a low-calorie, low-carbohydrate diet can help suppress your hunger as you reduce your calories. Having a list of low-calorie and low-carbohydrate meal choices can make your diet more interesting and easier to follow so that you are more likely to achieve your goal weight. A nutritionist can work with you to develop a nutritionally adequate plan for weight loss.
Protein with Vegetables
Lean proteins are low in fat and calories, and many of them are carbohydrate-free. Some ideas for entrées are grilled, braised or roasted skinless white-meat chicken or turkey, fish, shellfish and beef without visible fat. Protein slows down digestion so that you may feel less hungry at the next meal, according to the Harvard School of Public Health. Low-calorie, low-carbohydrate side dishes include most steamed, non-starchy vegetables, such as asparagus, broccoli, spinach, eggplant and green beans. Starchy vegetables, such as white potatoes and corn, are higher in calories and carbohydrates.
Salad
For a filling diet meal, base your salad on lettuce, spinach or mixed greens, and add fresh vegetables such as tomatoes, snow peas, cucumbers or shredded cabbage. Possible protein sources include chicken breast or canned tuna. Garbanzo, kidney or other beans are other possible sources of protein, and they are good sources of dietary fiber. Ingredients such as croutons, chow mein noodles, bacon and full-fat cheese increase the calorie, carbohydrate and saturated fat content of salads.
Sack Lunch
You can make a low-calorie, low-carbohydrate sandwich on high-fiber, reduced-calorie sliced bread or a low-carbohydrate tortilla or English muffin. Ideas for different fillings include fat-free cheese, low-fat turkey, roast beef or ham deli meat, or smoked fish, and you can make the sandwich bigger by adding lettuce, tomatoes or other vegetables. To get you through your day, a sack lunch should contain sides or snacks, such as raw celery sticks, cherry tomatoes, bell pepper strips, beef jerky, sugar-free pudding or gelatin, or hard-boiled egg whites.
Breakfast
A traditional breakfast of cereal, toast with jam or pancakes with syrup is high in carbohydrates; some low-carbohydrate options, such as bacon or pork sausage with eggs and full-fat cheese, are high in calories. Low-fat turkey or vegetarian breakfast sausage served with an omelet made with egg whites and chopped vegetables is a lower-calorie, reduced-carbohydrate breakfast to help you lose weight. Other ideas are breakfast wraps with egg whites and fat-free cheese on low-carbohydrate tortillas and cottage cheese with fruit.
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