Low-fat and low-carb diets may seem at odds with each other because to follow the former, you have to reduce fat and increase protein and carbs, while the latter requires you to restrict carbs and focus more on protein and fat. No matter which eating plan you decide to follow, your priority should be to choose satisfying foods that can fulfill your nutritional needs. Bear in mind that there are complex carbs, such as whole grains, and healthy fats like the ones found in seeds, nuts and avocado that can nourish your body and help it flourish.
Some of the nutritious foods that can work for both low-carb and low-fat diets are highlighted below.
Greens and lettuces
A generous portion of greens and lettuces is the best way to fill up your low-fat, or low-carb plate. They can help in adding volume to a meal without adding a lot of calories. They also pack minerals and vitamins that your body needs.
Asparagus
You can use this vegetable in both a low-fat and a low-carb diet. Not only is it almost fat-free and low in carbs, but it is also low calories. In addition, it also comes with plenty of vitamins, which include Vitamin A and folate.
Zucchini
Another essentially fat-free and low-carb vegetable, which is incredibly delicious, is zucchini. You can add it to stir-fry dishes to make the most of it. You can also sauté it alone, or it can be used with other vegetables as well. It does have some carbs, but it is a great source of Vitamin B6 and Vitamin C. It can also provide small amounts of phosphorus and magnesium, along with Vitamin A, manganese, thiamin, potassium, riboflavin and folate.
Tomatoes
Technically a fruit, tomatoes are also categorized as a vegetable and they are naturally fat-free. You can add them in a sandwich, or salad, or drink delicious tomato soup.
Chicken
Depending on how you prepare it, chicken breast can be both low-fat and a great source of protein. Similar to salmon, it has very little carbs. But, you should steer clear of recipes that involve breading because that would increase carbs. Likewise, do not use any creamy sauces.
Game meat
Game meats like elk and venison are extremely lean and they are also a great source of zinc, carnitine and protein.
Broth or soup stock
You can use stock or broth as base for stews, soups and sauces. It is also possible to use it in other recipes for keeping meat moist during the cooking process, which means you will need less oil and fat. But, you should remember that stock and broth can often be high in sodium, so you should go with low-sodium options.
Berries
High in antioxidants and vitamins, berries are fat-free and are one of the lowest-carb fruits you will find. They make an excellent addition to a salad, or you can also use them as dessert.
Salmon
While it is not low in fat, salmon is high in omega-3 fatty acids and these are great for your cardiovascular system. It is also considered a good source of lean protein and comprises of astaxanthin, which is an antioxidant.
