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Good Low-Carb & Low-Calorie Foods

Low carb, low calorie foods are ideal when trying to lose weight or maintain weight loss. Most low carb, low calorie foods are either high in protein or fiber. Protein and fiber play important roles in staving off hunger. A diet made up primarily of these foods will provide a variety of nutrition necessary for maintaining a healthy body.

  1. Low Carb Vegetables

    • Low carb vegetables, also referred to as low glycemic vegetables, are characterized by low carb counts, under 10 g per 3.5 oz. serving, as well as low in calories, less than 100 calories per 3.5 oz. serving. Starchy vegetables including potatoes, sweet potatoes, yams and corn are not considered to be low carb. All other vegetables including lettuces, cabbage, squash, tomatoes, carrots, asparagus, broccoli, sweet peppers and green beans should be eaten liberally. The high fiber and water content will provide a sense of satiety.

    Low Carb Fruits

    • Low carb fruits should be included in your diet for the antioxidants supplied. In order to remain low carb as well as low calorie, stick to fruits which are lower on the glycemic index. Apricots, blackberries, grapes, papaya, passion fruit, peaches, plums, raspberries, rhubarb, strawberries and tangerines all contain 10 or less carbs per serving. One or two servings a day of fresh fruit will provide minimal calories and satisfy your sweet tooth.

    Lean Protein

    • All protein is low in carbs -- zero to one carb per serving -- but only lean protein is also low in calories. Very lean meats include white meat chicken and turkey. Fish and shellfish contain around 35 calories per oz. Lean cuts of beef and pork, with all visible fat trimmed, contain around 55 calories per oz. Very lean meats should represent the majority of your protein intake with two to three servings a day.

    Legumes

    • Legumes are higher in carbs than vegetables and low carb fruit, however they are still low in carbs compared to most grains and high carb fruits. Legumes provide a high percentage of fiber, providing a full feeling. Legumes can still come in under 20 carbs per serving, if the correct choice is made. Lower carb legumes include peas, black beans, northern beans, pinto beans and lima beans. Peas have the lowest number of usable carbs at 4.2 per 100 g; other beans average approximately 15 g of usable carbs per 100 g.

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