Low-Fat, Low-Carb Foods and Recipes

How to Cook Low-Fat Low-Carb Food

Chilled Summer Gazpacho

People on low-carb diets may sometimes feel deprived when it comes to starchy and sugary foods, but there is a saving grace: not having to worry too much about total fat. It's true that there is no solid evidence that eating a low-fat diet makes a person healthier (all other things being equal). It's also true that eating some fat is important for our health. There are circumstances, though, when even dedicated low-carbers may want to know about ways to cut fat:

  • Since different people do well on different diets, you may be living with someone who does better on a lower-fat diet. One strategy for dealing with this is to serve at least some food that is low in both fat and carbs. Then each can supplement with other foods.
  • Some people don't need to eat many calories (especially older and smaller people) and eating too much high-fat food doesn't leave them with enough calories to get proper nutrition.
  • Even though low-carb diets tend to fill people up so they naturally limit their eating, some low-carbers find that at some point, they need to at least keep an eye on calories. Fat consumption is perhaps the easiest way to do this because cutting back on even a small amount of fat can significantly reduce calories.

So how do we find foods that are low in both carbohydrates and fat? Here are some ideas. (Note: Some of these examples aren't necessarily fat-free, and even though salmon is not really a low-fat choice, it is so good for you (with its healthy fat) that I'm including some salmon recipes.)

Low-Calorie Food

Many low-calorie foods are naturally low in protein, fat, and carbohydrates. These include:

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High-Protein Foods

If it isn't carbs and it isn't fat, it must be protein. Lean, high-protein foods, cooked without sauces in ways that don't add fat (baking, grilling, poaching or microwaving) work well. These are examples of recipes, which are made up of mainly protein, sometimes with low-carb vegetables:

Foods that Can Swing Either Way

There are quite a few foods where you can easily vary the fat content. For example, use low- or- non-fat dairy products or lean cuts of meat to lower fat. Or you can vary the carb content with easy lower-carb substitutions, such as low-carb pasta alternatives or artificial sweeteners. Cheesecakes and custards are examples of both of these. More:

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