Top 10 Foods for Both Low-Carb and Low-Fat Diets

Greens and Lettuces

The best way to fill up a low-carb, low-fat plate is to start with a generous portion of greens and lettuces. These add volume to a meal without adding many calories. Although iceberg lettuce isn't bad, dark greens and lettuces are wiser choices, as they pack extra vitamins and minerals.

Asparagus

This vegetable can be a centerpiece of either low-carb or low-fat dishes. In addition to being low in carbs and virtually fat-free, asparagus is low in calories and has vitamins including folate and vitamin A. One cup of asparagus also contains 2.8 grams of fiber, 3 grams of protein and 32 mg of calcium.

Zucchini

Zucchini is another low-calorie, basically fat-free vegetable that's delicious when added to stir-fry dishes. Zucchini can be sautéed alone or with other vegetables.

Zucchini provides some carbs (3.9g per cup) but is an excellent source of vitamin C and a good source of vitamin B6. It also provides some vitamin A, folate, riboflavin, thiamin, manganese, potassium, and small amounts of magnesium and phosphorus.

Tomatoes

Tomatoes are delicious in a tomato soup or sliced raw on a salad or sandwich. As a vegetable (technically a fruit), tomatoes are naturally fat-free.

Chicken

Chicken, depending on how it is prepared, is both low-fat and an excellent protein source. Like salmon, it is very low in carbs. Avoid recipes that call for breading (which adds carbs) and creamy sauces (which add fat).

Game Meats

Game meats, such as venison and elk, are very lean, plus they're an excellent source of protein, carnitine, and zinc.

Broth or Soup Stock

Broth or stock can be used as a base for soups, stews, and sauces. It can also be used in other recipes to keep meats moist during cooking so you need less fat or oil.

Berries

Berries are high in vitamins and antioxidants. They are virtually fat-free and are among the lowest-carb fruits. They make a great dessert or a nice addition to a salad.

Red Wine

One glass of red wine provides 3.8g of carbohydrate and not fat. Most of the calories in wine come from alcohol. Studies show a correlation between wine consumption and good health (even dealcoholized wine). Remember that one serving of wine is only 5 ounces. Wine is also used as a key ingredient in several recipes.

Salmon

Salmon is not low in fat, but it is rich in omega-3 fatty acids, which are good for your cardiovascular system. It's also an excellent source of lean protein and contains an antioxidant called astaxanthin.