Low-Fat Low-Carbohydrate Weight Loss Diet

The popularity of low-carbohydrate diets has grown in recent years. As researchers learn more about the roles of fiber, sugar and starch in our diets, many believe that excessive carbohydrate consumption, in addition to foods that are high in fat, has led to the obesity epidemic in America. By reducing the amount of saturated fats and refined carbohydrates in your diet, you can take control of your health and weight without sacrificing taste.

The American Diet

• There are several things to consider if you are thinking of going on a low-carbohydrate, low-fat diet. It is important to remember that your body needs proteins, fats and carbohydrates to function properly. However, given the large amounts of processed, refined foods we eat in today's modern society, it is easy to find our diet to be improperly balanced and filled with many cheap, easy-accessed foods that are made with plentiful refined carbohydrates and filled with unhealthy saturated and trans-fats.

  Foods like pastries, crackers, breads and many pastas are commonly consumed in America because of their convenience and low cost, yet these foods provide large amounts of refined carbohydrates and fats, and very little fiber and protein. While lowering your overall carbohydrate intake is an excellent way to lose weight and stay in shape, it is important to keep in mind that your diet should not be completely void of carbohydrates or fats

Lowering Your Carbohydrate Intake

• When lowering your carbohydrate consumption, cut out foods that have little or no nutritional value to your body. Foods like pastries, candies, white bread, white pasta and white rice have little to offer nutritionally other than a massive dose of refined carbohydrates. Replacing these foods with smaller portions of whole-grain breads, brown rice, whole-wheat pasta and fresh fruits adds much-needed fiber, vitamins and minerals back into your diet. As an added bonus, these whole foods help to stave off hunger and cravings because of their high fiber content.

  Following simple rules during the course of your day can also lead you to lower your carbohydrate intake without feeling completely deprived. Choose one "dense" carbohydrate choice per meal: two slices of whole-grain bread for a sandwich, one small serving of whole grain pasta, or one serving of brown rice with your meal. Don't add unnecessary carbs to fill you up-- instead add lots of vegetables and fruits until you are satiated. For example, instead of accompanying a slice of pizza with a bread stick, accompany it with a green salad topped off with healthy almonds and light Italian dressing.

Lowering Your Fat Intake

• To lower your fat intake, cut out fatty meat products, whole milk, calorific dressings and ice cream. Because you'll have already cut out many carbohydrate-laden foods such as pastries, you may have already helped lower your fat intake. Replace foods like ground hamburger, fatty steaks and fried chicken with lean cuts of meat such as chicken breast, turkey, lean beef and fish.

  Switch to skim milk and low-fat cheeses, yogurt and salad dressings-- just be careful to check the labels for added sugar first, because food companies often remove fat and add sugar to "light" products to make them taste good. If you keep your eye to the nutrition label, you'll be able to find something that is both low in fat and sugar.

  Be sure to consume foods like nuts, olive oil, fish and seeds liberally, as these foods contain heart-healthy unsaturated fats, which are critical to a healthy diet.