Low Carb & Low Cholesterol Diet

Many low-carbohydrate diets ask you to count and limit only carbohydrates. For some, this means a feast of eggs, bacon, cheese and hamburgers (without the hash browns, toast or bun). The obvious problem with such a diet is that it tends to be high in cholesterol and saturated fat (bad fat) while lacking in fiber and heart-healthy fruits and vegetables. Many people, however, find that the low-carbohydrate diet helps quiet cravings and accelerate weight loss. It is possible to gain these benefits of a low-carbohydrate diet without relying heavily on high-fat meats and cheeses.

Fat

• To make your low-carbohydrate diet low-cholesterol you do not need to limit fat as much as you need to learn to choose good (unsaturated) fats over bad (saturated) fats. Saturated fats are found in fatty meats, poultry cooked in its skin, dairy products and butter. Good fats are found in olive oil, nuts, avocado, soybean products and some seafood. All of these good-fat foods are also naturally low in carbohydrates. To reduce the cholesterol in your diet, chose seafood, skinless chicken, extra-lean red meat and reduced-fat dairy products. Snack on nuts. Make a lunch out of an avocado and some non-starchy vegetables such as a mixed-greens salad. Replace butter with a tasty, high-quality olive oil.

Vegetarian Protein

• Don't rule out vegetarian proteins such as tofu, tempeh, veggie burgers and meat substitutes. Often, these are low in calories, very low in cholesterol, and once you learn how to properly prepare them, they can be quite delicious. Tempeh, for example, is a meaty soybean product much firmer than tofu and more willing to soak in sauces and spices. Slice and grill it for sandwiches, cube it for stew or stir fry, or crumble it for use in any recipe that calls for ground beef (such as tacos, chili or sloppy Joes). In moderation, beans can also be part of a healthy low-carb diet. A half-cup serving of lentils, for example, supplies almost 40 percent of the RDA for fiber--and contains only 8g of net carbs.

Vegetables

• Many low-carb plans ask you to shy away from vegetables, especially during the introductory phase of the diet. But vegetables contain a wide range of nutrients and fiber, which are essential to health. To include more vegetables without consuming too many carbohydrates, learn to choose non-starchy vegetables over starchy ones. Starchy vegetables include potatoes (especially white potatoes), carrots, peas, corn and beets.

  Highly nutritious, low-carb vegetables include dark leafy greens, tomatoes, zucchini, broccoli and cauliflower. A fresh or frozen vegetable sauté can be a quick addition to any meal--and quite tasty when you add garlic, lemon and fresh herbs or fancy spice blends. To improve salads, add sweet onion, red bell pepper, shredded cabbage, arugula or avocado. You can also use vegetables to make up for potatoes. Try sautéed kohlrabi instead of French fries and roasted or mashed turnips alongside lean meat. You can also add these vegetables to soups and stews instead of potatoes.