Following a low-fat and low-carbohydrate diet can help you limit calories and lose weight. You'll need to restrict your intake of many kinds of food to stick to your diet, but you'll still have plenty of choices. Focus on high-protein foods that provide additional essential nutrients and keep in mind that an overall balanced diet is best for long-term weight control and health.
Eggs All Day
Eggs are versatile, carbohydrate-free choices. Egg whites are fat free, and a large yolk or whole egg contains 4.5 grams of fat. The yolk has 210 milligrams of cholesterol, but it also contains essential nutrients such as vitamin D, choline, iron and vitamin B-12. Try scrambled eggs or an omelet with vegetables and low-fat ham or cheddar, feta or Parmesan cheese for breakfast. Take whole hard-boiled eggs for lunch or a snack or chopped up in a salad.
Seafood's a Powerhouse of Nutrition
Most fish and shellfish are low fat and carbohydrate free, although some shellfish, such as mussels, contain 4 grams of carbohydrates per 3-ounce serving. Seafood is a source of omega-three fatty acids called eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. These fats may lower your risk for heart disease, diabetes and high blood pressure, according to the University of Michigan. Other nutrients in seafood include vitamin B-12 and iron. Serve broiled halibut, cod or other fish with asparagus or Brussels sprouts for dinner, or have canned tuna at lunch or for a snack.
Nonstarchy Vegetables Pack in the Antioxidants
Examples of nonstarchy vegetables include eggplant, salad greens, spinach, cucumbers, radish, kale, zucchini, tomatoes and onions. Vegetables are sources of dietary fiber, potassium, vitamin A and vitamin C. The University of Michigan points out that eating more vegetables can lower your risk for heart disease, type 2 diabetes and certain types of cancer. Starchy vegetables, such as potatoes, sweet potatoes, acorn squash and corn, are low in fat and sources of essential nutrients, but they contain 15 grams of carbohydrates per serving. To increase your intake of nonstarchy vegetables, cook some with your eggs at breakfast. Have a salad or add vegetables to your sandwich at lunch. Snack on cut raw vegetables and serve vegetables on the side at dinner.
Get Lean with Lean Meats
White meat chicken and turkey without the skin, beef sirloin, tenderloin and top round, extra-lean ground beef and pork tenderloin are carbohydrate free and have no more than 3 grams of fat per 3-ounce serving, according to the University of Michigan. These options are high in protein and also are sources of iron and vitamin B-12. Make a breakfast scramble with extra-lean ground beef and vegetables, top salad greens with grilled chicken breast to make a nutritious salad for lunch or make beef pot roast with carrots, celery, tomato paste, chicken broth and spices for dinner.
www.livestrong.com
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