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Low-Fat Low Carbohydrate Diet

A low-fat low-carbohydrate diet is a program that is intended for those who wish to limit their caloric intake but still provide vitamins and nutrients for sustainable health. Rather than cut out all carbohydrates, a low-carbohydrate diet limits your carb intake to complex carbohydrates found in whole-grain food and vegetables. You can reduce your fat intake by eliminating processed food from your diet, along with foods high in saturated fat such as whole-milk products, red meat and sugary snacks. Speak with a dietitian before attempting a new diet to guarantee its safety.

  1. Complex Carbohydrates

    • Carbohydrates can be split into two distinct types: simple and complex. Simple carbohydrates provide short bursts of energy that subside 1 to 2 hours after consumption, according to "Low-Carb Dieting for Dummies." Simple carbohydrates can be found in refined sugar products, specifically sugary snacks and white flour. Complex carbohydrates are healthier for you because they slowly digest in your stomach, which makes you feel full for longer periods of time and prompts you to eat less. Complex carbohydrates are high in fiber, and assist in maintaining energy throughout the day. These carbohydrates can be found in whole-grain bread and pasta, beans and vegetables such as asparagus and spinach.

    Fat

    • Saturated fat is an unhealthy fat that can lead to obesity if consumed for long stretches of time, according to the American Heart Association. It is found in red meat, the skin of chicken, dairy and processed foods. Reduce your fat intake by restricting red meat consumption, and switch your dairy products from whole milk to low- or non-fat. Replace cooking butter with vegetable oil. Olive oil, peanut oil and canola oil are monounsaturated fats that help lower blood pressure and prevent heart disease. Eat more fish such as salmon, mackerel, sardines and albacore tuna to get your recommended dietary allowance of protein and omega-3 fatty acids, which strengthens the body and reduces cholesterol.

    Fruits and Vegetables

    • Fruit such as apples, bananas, berries and citrus fruit are high in vitamins and low in calories and carbohydrates, which means you can eat them in large amounts without worrying too much about caloric intake. Vegetables including spinach, beets, artichokes, carrots, cucumbers, tomatoes, bell peppers and onions are dense in nutrients and vitamins, and are low in calories. Vegetables and fruit should make up a large portion of your daily meals as you will be receiving most of your nutrition from them.

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