What Is a Low-Carb Low-Fat Diet?

Nicole Long

Those following a low-carb low-fat diet have essentially combined the benefits of several diets into one diet program. Low-carb diets stress the avoidance of carbohydrates, and low-fat diets stress a reduction in overall fat consumption with an emphasis on choosing healthy fats. Following a diet such as this can help with weight loss and weight control.

Sashimi can typically be consumed on a low-carb low-fat diet.
Sashimi can typically be consumed on a low-carb low-fat diet.

The basic principles of a low-carb diet include restricting the number of carbohydrates consumed. This limits possible food choices to those high in protein and some fats, such as meat, dairy, and fish. Theoretically, eating these foods and avoiding carbohydrates, including starchy vegetables, will cause the body to burn fat for energy, resulting in weight loss.

Lean chicken is typically a staple for low-carb, low-fat diets.
Lean chicken is typically a staple for low-carb, low-fat diets.

Unlike a typical low-carb diet, a low-fat diet stresses limited fat consumption. This includes reducing fat intake to somewhere between 10 and 30 percent of the total calories consumed in a day. Low-fat diets stress the importance of fruits, vegetables, and lean protein in diet.

Widely viewed as one of the healthiest types of cooking oil, canola oil is high in monounsaturated fats.
Widely viewed as one of the healthiest types of cooking oil, canola oil is high in monounsaturated fats.

Combining the two into a low-carb low-fat diet means following principles consistent to both programs. This includes eating lean protein, such as nonstarchy vegetables, in meals and choosing healthy fats, such as monounsaturated and polyunsaturated fats. Those following this diet may also want to include whole grains in a limited number to help ensure consumption of enough daily fiber.

Olive oil is considered a healthy fat.
Olive oil is considered a healthy fat.

Following a low-carb low-fat diet doesn’t rid a dieter of the need to keep an eye on calories. A traditional low-carb diet plan pretty much ignores calorie consumption, but successful adherence to a low-fat diet plan usually requires attention to calories to experience the greatest success. Adherence to a low-carb low-fat diet plan should naturally eliminate some of the high calorie and high fat products on the market, such as fried and sugary foods.

A wide range of foods exist that fit properly with a low-carb low-fat diet program. Nonstarchy vegetables, such as broccoli, mushrooms, and zucchini, provide a way to incorporate a low-fat and low-carb item into the menu plan. Low-fat dairy products, such as cheese and milk, can help deliver much needed nutrition. Other foods safe for a low-carb low-fat diet include poultry, such as chicken and turkey, and low sugar low-carb fruits, such as raspberries and cranberries.

Those interested in following a low-carb low-fat diet should first consult a physician. A qualified physician can give advice specific to each dieter, taking into account any health problems or conditions of the patient. Tracking blood pressure, cholesterol, and weight along the way can help provide feedback related to how well the diet works.

Low-carb, low-fat diets should provide several servings of high-fiber whole grains and fruits daily.
Low-carb, low-fat diets should provide several servings of high-fiber whole grains and fruits daily.

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